Seth's Nutrition and Fitness Blog

What Generation UCAN Do For You

2011-06-26T09:17:00.009-04:00

Are you lost when it comes to figuring out what to eat or drink before practice, a big game, or a long training session?

After speaking with some top collegiate athletes, it seems many don't know what to eat and drink. Guess what I have found is the most popular snack before a sports practice? A peanut butter and jelly sandwich. I don't know how it started but this is most athletes go-to pre-practice snack - especially Tri-athletes :) I'm not saying PB & J is terrible to eat before physical activity, I just want to show you something that will work a million times better.

TIME FOR A CHANGE

Enter Generation UCAN

https://store.generationucan.com/SethRD

Generation UCAN is a new and amazing pre-workout supplement. It is powered by a slow and time-releasing carbohydrate - Superstarch (a modified form of corn starch).

How does Generation UCAN's Superstarch work?

Superstarch empties through the stomach quickly, and then is slowly digested in the intestines. What this does is provide a slow, time-released absorption of the Superstarch into the bloodstream. Because of this, you will have stable blood sugar levels, minimal release of insulin, and maximal energy levels. There is no high or low with Superstarch, just stable energy which is really what everyone really needs.

Because it empties through the stomach quickly, it is great for those who don't want that feeling of "food" in their stomach before physical activity, but need stable energy. No one wants to feel hungry before they train.

What will stable blood sugar do for an athlete?

Stable blood sugar is the key to enhancing performance and reducing body fat. When your blood sugar is stable, your body doesn't need to pump out insulin (a fat storage hormone) and your body can actually use stored fat as fuel. In addition, when your blood sugar is stable, your brain will get a time-released, steady supply of glucose which will help and enhance your focus. This is an amazing effect!!

Foods and supplements today provide too much of an "up and down" effect, or if you remember from math class, a cosine curve. Fast-digesting carbohydrates rush through you, give you energy for 10 minutes, and then you crash. Life has so many ups and downs, why should you make your blood sugar suffer the same way?

Generation UCAN's Superstarch is currently a powder sold in packets.

Buy Packets here and receive 10% off:

https://store.generationucan.com/SethRD

Directions:

Grab a shaker bottle, put the powder in it, add 16 oz of cold water, and shake it like you mean it!

Or use a blender..

Email: Sethbronheim@gmail.com

** Here is my UCAN Story

http://www.generationucan.com/expert_seth.html

How to Actual get better at Push-ups (when you can't do 1 clean rep)

2011-04-28T08:00:00.004-04:00

Watch one of my tennis players use a "jump-stretch" band in the power rack to help him with his push-ups. All you do is loop the band in the safety bars. Each workout we decrease the band tension a little bit until he can start banging out push-ups on his own!

Notice he is working on keeping his elbows in to get lots of tricep involvement and to not place all the pressure on his shoulder. Notice he goes all the way down and all the way up as well! No half-reps allowed.

Tired of Having No Energy and Feeling Weak?

2011-04-27T09:46:00.001-04:00

If your nutrition is in order, and you are hungry for more energy and less brain fatigue, this product is the next step! Click below to read my experience!

Click this link ->> UCAN Experience

More Information Coming Soon

BLAST FROM THE PAST

2011-02-22T13:25:00.003-05:00

Here is an article I wrote on the benefits of Whole Eggs

Check it out Here:
How to get yolked one whole egg at a time

Blast from the Past

2011-02-17T10:03:00.001-05:00

Real World, Really Jacked

Back to Reality interview with fantasy football expert, lawyer, and aspiring novelist, Dov Mochari

Dov is a man who is known to be hill sprinting at midnight because he couldn't do the session during the day. He can workout in horrible conditions (no sleep, no water, little food) and still give it 100%. We can all learn something from Dov. Nutrition and exercise are about consistency, discipline, and most of all, hard work. Dov accomplishes all three with success. Without further ado, here is an interview with the mastermind himself.

1. You say this quote a lot, "You have to know Socrates before nutrition." What do you mean by this?

Socrates is famous for saying, “Everything in moderation. Nothing in excess.” It is merely this basic concept of Socratic moderation that I am throwing out there to any who will listen. The bottom line is that a person may not know a calorie from a carbohydrate, or fiber from fat, but they will know that 20 cookies or 8 slices of pizza is not a moderate amount of that food for a dessert or a meal…

2. In an ideal situation, what would you eat in the meal before you workout?

In an ideal situation, about 90-120 minutes before the workout, I would have a six egg omellete with spinach, skim mozzarella cheese, and red pepper, two cups of plain oatmeal made with skim milk and a tablespoon of all natural creamy peanut butter mixed in, an apple, and about a liter of water.

3. What do you think of this statement about the thoughts of an overweight person: "I'm going to run three days a week for 30 minutes and once I lose the fat, I will start weight training."

I am immediately frustrated by the overweight person who is convinced that a three day a week, 30 minute jog will be a more effective method of fat loss than weight training. Weight training is a far superior way of generating fat loss than the 30 minute jog because of the resulting increase in the body’s level of lean muscle mass; in the long term this increase elevates the metabolism and provides for a far faster and more permanent fat loss. If you don’t want to train with weights, sprint work and bodyweight work (push-ups, pull-ups, dips, lunges, squats etc.) are still superior methods of strength building, conditioning, and fat loss than a 30 minute jog (for similar reasons as weight training). This is not a knock on the 30 minute jog’s overall health benefits, but merely pointing out that if fat loss is one’s`goal, the jog is nowhere near the optimal method. (If you are looking for a customized exercise program to get you in great shape, with or without weights, email Seth sethbronheim@gmail.com).

4. How do you exercise at the end of a day when you are not at your best and just want to lie on a couch and watch television?

I could sit here and tell you that I am always fired up for every training session…and that even on the days that I haven’t slept, haven’t eaten enough, and worked late, I am ready to be explosive…but that would be bullshit…The truth is that sometimes you just have to seriously consider why you are training, and what ignited your passion in the first place. And then dig really deep, and push through the lethargy.

5. If someone is lacking discipline and consistency with their exercise and nutrition habits, what is some practical advice for them?

A good friend of mine once told me that when he was in college, he had gotten so disgusted with his overall lack of exercise and nutritional discipline, that he taped a huge sign on his bedroom ceiling right above his bed that said “AVERAGE”, so every morning when he got up it was the first thing he saw. Now just to be clear, I am not advocating this method, but I am using my friend’s example to illustrate the fact that everyone is different. Some people need to change routines, some need to take a total break, some need to change environment, some need to kick themselves in the ass, and some need someone else to get them to toe the line. What works for me when I feel like my fire is running low, is incorporating things I love into training. One example is making a sprint workout out of running football plays or doing football drills. And another example is combining a bunch of movements and exercises into a timed obstacle course. Every person needs to figure out what makes them tick…different strokes, for different folks…

Build Cartoonish Strength

2011-02-13T11:45:00.001-05:00

As strength Coach, CJ Murphy said in an interview with Elite Fitness Systems, the farmer's walk builds "cartoonish strength"

The farmer's walk is an exercise that is easy to learn, and gets you strong fast. It works the grip, forearms, traps, shoulders, and the entire upper back. Not to mention, it works on ankle and hip mobility. But, you have to work hard and be extremely focused the entire time. The second you lose focus and your grip slips, the exercise is over. The carryover from the farmer's walk to sports is tremendous.

2011-02-11T10:03:00.001-05:00

http://ping.fm/XT7XJ

Strength Coaches Practice What They Preach

2011-02-10T20:59:00.000-05:00

After coaching a group training session, Jamil and I maxed out on chin-ups. We tied at 18-each. 20 chin-ups here we come.

If you want an exercise that is incredible for shoulder flexibility and range of motion, strengthening the arms, core, and back muscles, as well as a true test of relative body strength, the chin up is your answer. Just make sure you extend all the way down and pull yourself all the way up.

Rotational Power for Sports

2011-02-09T16:06:00.001-05:00

The core, midsection, torso (whatever you want to call it) has a front, a back, and 2-sides. Most people usually just train the front with sit-ups and crunches. That is ordinary training which will give you ordinary results.

For those who want true rotational power, (like when you hit forehands and backhands) you need to train the core in all directions.

This exercise, known as barbell russian twists or barbell rotations, trains your side muscles (like the obliques) in a similar movement pattern as when you hit forehands and backhands.

This exercise is #1 on my list for developing rotational power

Pack on some muscle and you will improve

2011-02-07T14:34:00.001-05:00

In the article, “Add Muscle to Your Game ... and Your Life” by Ellington Darden, Ph.D., Darden says, “Andre Agassi's rise to the upper echelon of professional tennis, TV commentators contend, is due in part to a strengthening program that packed 15 pounds of muscle on his physique. In the days of Rosewall, Laver, and Ashe - not that long ago - a tennis player would just as likely play without strings in his racquet as he would build muscle mass. They mistakenly equated muscle up with slow down.”

Tennis players, especially those strength training at Centercourt Athletic Club, are quickly realizing that if they have the same skill level as their opponents, better muscular strength and endurance is what will give them their edge.

Darden continues by stating, “Muscles get Andre Agassi from baseline to the net, and they either pack more power into his strokes or provide a greater number of powerful strokes before tiring.”

“Muscles are where energy is released, power is produced, and where movement originates. Because the condition of our engine has a lot to do with the way we look, feel, and function, strong muscles are very advantageous.”

Start training and watch your game and even your life improve.

Weighted Chin-ups for stronger muscles

Source: http://www.spineuniverse.com/wellness/exercise/add-muscle-your-game-your-life

Shane Speaks about his Experience

2011-02-06T10:00:00.001-05:00

"To be honest, it's one of the best things I've ever done"

"I'm really enjoying the results"

Shane Berger, New Jersey

The Notorious BWP (Baked White Potato)

2010-07-30T09:26:00.011-04:00

The white potato has a poor dietary reputation. This is probably due to the fact that “white foods” are widely considered “bad” for you. As a “carbophobic” society, it makes sense that we would fear ALL starchy white carbohydrates. When I speak to many people who are struggling to lose weight, they say, “I eat extremely clean. I eat nothing made with white flour, and no white rice, pasta, or potatoes.” But the problem with carbohydrates in general (as stated in numerous articles on this blog, but must be emphatically repeated), is that we have a huge tendency to over consume them. Some white starchy carbohydrates like pasta are just too easy to over consume, and are relatively high in calories compared to the portion size. The baked potato however, is full of nutrients (has almost double the potassium of a banana, and can make you feel very satiated [so you wont overeat]), and thus, I put it in a separate category than other white starchy carbohydrates.

Top 2 Reasons to include baked white potatoes into your diet:

1. Caloric Economy. Caloric economy is getting the most nutrients for investing in a certain amount of calories. One cup of a baked white potato has on average 120 calories, or a medium baked white potato has on average 150 calories. With that 120 to 150 calories, you get 3 grams of dietary fiber, 500 mg of potassium, a high level of vitamin B6 (~20% of the daily value), along with lower amounts of other B vitamins (thiamin, niacin, riboflavin, which are involved mainly in providing your body with energy), and a small amount of magnesium (involved in energy metabolism, maintaining normal blood pressure, and keeping bones strong). Potatoes also contain a small amount of manganese; a mineral involved in energy metabolism, antioxidant function, and wound healing. Potatoes are also filled with phytochemicals, which are plant compounds that have anti-cancer properties and help keep cells healthy (by preventing cell damage). According to the USDA’s Agricultural Research Service, recent research suggests that the amount of phytochemicals in certain potatoes, are comparable to those in broccoli, spinach, and brussel sprouts. In addition, potatoes contain an extremely rare phytochemical called kukoamine, which may help lower blood pressure. More research is needed to further explore this compound and its potential health benefits.

2. Fullness Effect. How many potatoes would you eat in a row? Be honest. It is probably “one and done”. A baked potato added to a meal can make you feel really full. One study done on the satiety index of foods (how full a food can make you feel) showed that the highest satiety index score was produced by boiled potatoes. Because responses to foods really depend on the individual, add a baked potato to your dinner and let me know how full it makes you feel.

Whether your goal is health, weight management, or you just want to feel jacked, the potato will get you there.

THE NOTORIOUS BWP

References:

Jan Susckiw, Agricultural Research Service. "Phytochemical Profilers Investigate Potato Benefits". September 2007 issue of Agricultural Research magazine.

Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr.1995.49(9):675-90.

Exercise and Nutrition Q’n’A

2010-07-21T13:17:00.000-04:00

A. If you’re hungry do you suggest eating before you work out or waiting until after?

It depends on the type of exercise and how you perform when you are hungry. If you are hungry, your blood sugar may get low during exercise (especially intense exercise) and that can decrease performance. When your blood sugar gets low, you can feel tired, irritable, or unfocused, and may even faint. If you get hungry right before you want to workout, you could have a combined drink of carbohydrate and protein. Because it’s a liquid, it will have fast absorption that will go quickly to your cells to fuel your workout endeavors. An awesome drink to have right before (15-30 minutes) you work out is whey protein and a banana. The amount of each will depend upon your individual calorie needs and how intense your workout will be.

B. If you eat before you work out, do you recommend eating directly after?

It depends on how much time you spent working out and the level of intensity. If you eat before you work out, you will have nutrients flowing through your body that will probably be used to fuel your working muscles.

So, the following advice is for those who eat a meal shortly (within 1 hour) before they workout: If it’s a short and low intensity workout, it isn’t imperative to eat immediately after (but it would be wise to eat something within an hour after the session). If you work out for a long period of time (~ 2 hours), you will most likely deplete a large percentage of carbohydrates that are stored in your liver and muscles. In addition, you will burn stored fat and possibly a bit of stored protein. This means, it is very important to eat after longer duration workouts (within 30 minutes to 1 hour), to refuel your body. If you do a high intensity weight training or conditioning session, you should also try to eat within 30 minutes to 1 hour, because the quicker food gets into your system, the faster your body will use the food to help it recover from exercise. Remember, it is in the recovery process that your body changes its shape and size. Lastly, the way you devise your eating habits mainly depends on your goal. Do you have a goal?

Free Event: Mindful Nutrition Seminar

2010-06-17T15:22:00.002-04:00

I will be doing a Free Mindful Nutrition Seminar at Excel Workout

Excel is located at 1482 Northern Boulevard, Manhasset NY 11030

Mindful Nutrition Seminar

NUTRITION STRATEGIES TO IMPROVE ENERGY AND FOCUS

METHODS TO CONTROL HUNGER AND AVOID OVEREATING

THE RELATIONSHIP BETWEEN EXERCISE AND NUTRITION

MINDLESS EATING MISTAKES

WEIGHT LOSS TIPS

Saturday, June 26th at 10am
Wednesday, June 30th at 7pm

To sign up for this FREE EVENT please contact the front desk at Excel: 516-627-3009

Thanks,

Seth

This Friday’s Q and A

2010-06-10T22:50:00.015-04:00

Amy asks: Is it better to eat whatever you want and burn off all the calories you ate? Or eat healthier, and have only burned half or less than half of what you ate?

The majority of the time, it is better to eat healthier, and also burn a lot of calories through whatever form of exercise you choose. It is better to eat to support your exercise routine, rather than exercise to support your eating habits. The bottom line is: If you eat poorly, it will be really tough to maintain or lose weight, be healthy, and have energy for exercising.

Tom asks: A friend says to take Geritol to feel awake and vital, what is your opinion?

There are two main Geritol products. The Geritol Tonic is a multi-vitamin with iron supplement. The Geritol Complete is a regular multi-vitamin (without iron). The Geritol Tonic contains a very high amount of iron - 18 mg. Just so everyone knows, the Recommended Dietary Allowance (RDA) for iron is 8 mg/day for men and 18 mg/day for women (Note: Iron values are for the general healthy population). The Geritol Tonic has been promoted for “Iron-poor tired blood”. The only possible way (besides a placebo effect) that Geritol Tonic will give you more energy, is if you have an iron deficiency, or a severe type of vitamin and/or other mineral deficiency. You will gain much more of a nutritional advantage if you eat fruits, vegetables, and other vitamin and mineral rich foods, as opposed to taking a multi-vitamin.

Phyllis asks: What is the best way to motivate someone who is a "couch potato", and doesn't think of exercise and attention to nutrition as anything but an annoyance at best?

Maybe this person just doesn’t care enough to change their habits. They are going to need to take a deep look inside if they want to start changing their ways. In terms of motivating them, they may need to get angry and pissed off at themselves (possibly borderline disgusted at how lazy and fat they are) to fuel the fire. Maybe carrying around the extra weight should be seen as an annoyance, not changing their habits for improving themselves.

David asks: I have read that I should avoid dairy if I want to lose weight? For example, I eat 1 cup of cottage cheese every morning for breakfast - is this the reason my weight hasn’t budged much?

Cottage cheese is high in protein and low in lactose (3-6 grams of lactose [milk sugar] per serving usually). The Friendship brand of whipped cottage cheese tastes incredible. There are many myths about dairy, such as, that it makes the body store more fat, that it causes bloating, and that it causes inflammation. I don’t know who is to blame for these myths, but in my opinion, cottage cheese is a very convenient source of protein. And if you eat it with some fruit and crushed almonds, it can be a very satiating meal that moves you one step further toward your goal. * This information/my answer to the question about dairy/cottage cheese is not intended for those with lactose intolerance.

Ken asks: I heard that baked potatoes raise insulin, and cause the body to store fat. Should I switch to sweet potatoes?

Baked potatoes are very nutrient dense, very high on the satiety index (ability to make you feel full), and have a pretty good amount of fiber. They are also amazing cut up into steak fries and baked (I like to put them in the oven at 400 degrees for 40 to 50 minutes). Sweet potatoes have the same benefits as baked potatoes, but also have a lot of beta-carotene (which becomes vitamin A in the body). You can eat both!

Insulin and storing body fat are very misunderstood concepts. The body is constantly in a state of storing fat and burning fat (releasing fat to be used by your body), and this recycling is based on the body’s energy needs. Insulin drips through your body all throughout the day and the amount of insulin released depends upon what is going on in your body. After a meal, your body will release insulin (promotes fat storage amongst a host of other physiological functions), and may want to store some of the nutrients you ate as fat (some of the nutrients will also be burned as fuel). But that doesn’t mean you will actually gain body fat from this physiological event. Gaining body fat depends upon a lot of factors, the main one being 24-hour calorie balance (the balance between how much energy you take in [through food intake], and how much energy you expend through just being alive, digestion, exercise, and other activities).

Three to Be Obesity Free

2010-05-23T20:47:00.003-04:00

1. What is dietary fiber and why do I hear it can help me control my hunger?

Dietary fiber is a non-digestible carbohydrate that has two forms. The first form, “soluble fiber”, forms a gel in your stomach. This gel expands in your stomach and stretches it, signaling to your brain that you are full. The magic of fibrous foods is that they contain low amounts of calories, so you can get full with fewer calories. This is how you: “Eat more, to weigh less.” That is, you eat more high fiber foods (that tend to be far lower in calories per serving - fruits, vegetables, grains), get full far more quickly, thereby controlling hunger, and ultimately losing weight.

The second form of dietary fiber is “insoluble fiber”. This fiber helps move food through your digestive system quickly, and is the form of fiber that helps relieve constipation. It may also help remove toxins and carcinogens (potentially cancerous products) that are in foods. Now, although insoluble fiber does not form a gel in your stomach as does soluble fiber, most foods that contain insoluble fiber are similarly low-calorie and bulk-forming (e.g. vegetables). Just like soluble fiber, they fill your stomach up with their bulky-ness, and stretch your stomach; which ultimately signals your brain that you are full. Imagine how full your stomach would feel after you have 2 cups of broccoli with your dinner… Most foods contain a combination of both soluble fiber and insoluble fiber. However, in general, fruits contain more soluble fiber, while vegetables contain more insoluble fiber.

2. Why is portion control essential for carbohydrates?

The bottom line is very simply that it is much easier to over consume pasta, than it is to over consume salmon. The majority of people will have one piece of salmon, and be finished eating that food. It probably has something to do with the texture and taste, and the fact that salmon has no sweetness at all. It may even have something to do with the hunger suppressing effect of protein. But that is definitely not the case with pasta! The majority of people can’t stop eating it, once they start digging in. Not only is it a calorically dense food, but it is a food you can’t stop eating! Now that is a serious dieter’s problem.

3. Why does your choice of carbohydrates actually matter?

It all comes down to calories. On average, 1 cup of pasta has 240 calories; which certainly sounds reasonable enough. Unfortunately, most people are having way more than 1 cup. The reality is that if you have ever actually measured out 1 cup of pasta, it is such a tiny portion, that it more closely resembles the size of a tablespoon than a typical bowl of pasta. The point being, most people are having more than just 1 cup of pasta (more like 2 to 3 cups which equates to over 500 calories just from pasta, no sauce, cream, etc). On the flip side, carbohydrates, like butternut squash, contain 80 calories per cup (save calories by choosing less calorically dense carbohydrates). So technically, you could have 3 cups of fiber-filled, vitamin-A rich butternut squash for the same calories as 1 cup of pasta.

New Article

2010-04-26T15:46:00.000-04:00

A New Article I wrote was published today. Click here for my article titled: Five to Thrive: Five Tips for Nutrition Success

How To Get Yolked: One Whole Egg At A Time

2010-04-07T22:31:00.003-04:00

It seems like more than ever, people have a problem with eating whole eggs. These days it might be par for the course to have 4 cookies for dessert, but somehow having 4 whole eggs for breakfast is considered a dietary faux pas…what gives?

Eating eggs should not be feared. But first, let’s clarify the confusion about dietary cholesterol:
In most individuals, dietary cholesterol has a minimal, if any, impact on your blood cholesterol. According to a research review by Dr. Maria Luz Fernandez, approximately 70 percent of the population has a mild increase or no alterations in blood cholesterol levels when given diets high in dietary cholesterol. One reason for this is that the body always compensates, so usually the more cholesterol you consume from your diet, the less cholesterol your body makes. Also, approximately 40 to 60 percent of dietary cholesterol is excreted.

According to a review of scientific research regarding eggs, population-based studies researching the association between egg consumption and blood cholesterol levels either found no association, or actually an inverse association.

However, there is a very small and rare percent (0.1 to 0.4 percent) of the population with a genetic predisposition to higher cholesterol levels. But, this is rare and is due to the fact that the higher cholesterol levels are because of a defect in a certain enzyme in the pathway of cholesterol synthesis.

But wait a minute, even if I don’t have to worry about the dietary cholesterol, aren’t eggs fattening…?

Just because a food contains fat, doesn’t mean it’s going to make you gain body fat. If you are consuming more calories than you need (a state of calorie surplus), you will gain weight in the form of body fat. That being said, fat contains more calories per gram than protein or carbohydrate, so it has a higher potential to make you gain weight. And yet we must remember to be mindful of the fact that this weight gain is the result of consuming too many calories, regardless of the dietary source. The bottom line is that you can eat a moderate or high amount of dietary fat and NOT gain body fat, if your calories are under control.

“Oh Them Eggs: I got a mind to ramble, I got an egg to scramble”

Benefits of Whole Eggs:
- Excellent source of protein: 6 to 7 grams in one egg (3 grams in the egg white and 3 grams in the yolk) and also a source of beneficial fat: 4 to 5 grams per egg
- This combination of protein and fat will help you feel full and stay full longer. The protein suppresses your hunger and the fat keeps food in the stomach longer. The longer food stays in your stomach, the longer you will feel full (helping to prevent overeating).
- There is a reason the yolk is yellow. It is filled with nutrients. The yolk is a great source of the carotenoids, lutein and zeaxanthin, which are important for eye health.
- Whole eggs contain a nutrient called lecithin, and this helps support cholesterol metabolism.

The American Heart Association has recently changed their recommendations and now do not specifically recommend either avoiding or limiting eggs to a certain number.

Health comes from the overall consistency of your diet, not avoiding a particular food. So let’s acknowledge all of the benefits of eggs, and the fact that they can be included in your meals.

And for some entertainment, here is Martin Mull's song about Eggs:

References
Fernandez ML. Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Curr Opin Clin Nutr Metab Care. 2006;9:8-12.

Kritchevsky SB. A review of scientific research and recommendations regarding eggs. J Am Coll Nutr. 2004;23(6 Suppl):596S-600S

Tillotson JL, Bartsch GE, Gorder D, Grandits GA, Stamler J: Food group and nutrient intakes at baseline in the Multiple Risk Factor Intervention Trial. Am J Clin Nutr.
1997;65:228S –257S.

Five Parallels Between Weight Loss and Investing in the Stock Market:

2010-03-21T23:12:00.000-04:00

The end result may be different, but the methods are the same. As the saying goes, “Methods are many, principles are few.”

By Seth Bronheim, with market insight from Gary Bronheim

1. Successful investors, and successful people who lose weight, both think long-term. They ride the highs and lows of the stock market, and/or the ups and downs on the scale. They don’t let overeating one day discourage them, or throw them off their game plan. And if the stock market goes down in the short term, the successful investor will ride that decline, or even buy more stock at the lower price. It is never about how much money one can make this week, or how much weight one can lose this week. The successful investors, who make money and keep it, and the successful people, who lose weight and keep it off, think long term.

2. People who invest and lose money say, “Oh G-d, please just make me even!” People who gain weight and want to lose it say, “Oh G-d, if I could just lose those five pounds.” In the end, you are responsible for your actions. You don’t control the stock market, but you did decide to invest in it. And you can blame your weight gain on the hidden calories in foods (like at restaurants), but you chose to eat it. You are responsible for you.

3. In investing and weight loss, many people get involved in either the “get rich fast” scheme, or the “lose ten pounds in ten days” diet. But those “in the know” do not get hoodwinked by these schemes, they know how to get what they want, and what actually works. The bottom line is: don’t fall for trends, fads, or schemes that sound too good to be true.

4. You have to have patience when investing and when losing weight. Stock prices don’t just rise in a linear fashion. They can rise or fall within the same week. Weight loss is also not linear. When you begin a weight loss program, you may lose weight each week and the amount will usually be different. Many experts recommend that you lose 1-2 lbs/week for safe weight loss. But this is not what happens in the real world. One week you may lose 4lbs, and the next week you may only lose 1lb or gain 1lb. You have to stay patient and consistent with your plan. The body needs time to change shape and lose fat. Give your body the time it needs. Weight loss is like the hatching of an egg. All of these changes are occurring inside the egg, but you can’t see what’s happening on the inside. It is imperative that one understands that the body is making all of these internal changes, and it takes time for them to occur and for you to see any physical changes. By understanding this concept, you can maintain your sanity when you are on a weight loss plan.

5. One day, this man wakes up and says, “G-d, please help me win the lottery today!” This man then continued to ask G-d for this favor every morning. One day G-d eventually responds, and he says, “If you want to win the lottery, FIRST YOU HAVE TO BUY A TICKET!” If you want to bet that the market is going to go up, you can buy a call option. If you want to bet that the market is going to go down, you can buy a put. The point is that you need to make an investment to get what you want. Whether the investment is in buying stocks or options, hiring a nutritionist, or buying a lottery ticket, you need to take action to achieve your goals.

Call 516-978-1864 or email sethbronheim@gmail.com for information on nutrition and exercise consultations, exercise programs, nutrition programs, and monthly packages

The Science Behind Vitamin D

2010-03-14T21:36:00.001-04:00

Part 2: Recommendations For Getting Adequate Vitamin D

Daily exposure to sunlight provides most people with their vitamin D requirement. However, due to the increased awareness about the relationship between long-term exposure to sunlight, and skin cancer and wrinkling, it is important to establish guidelines for sun exposure, so that the body can get its vitamin D requirement.

It is generally recommended for children and young adults to be outdoors without sunscreen for approximately 5-15 minutes, at least 2-3 times per week, in order to get the required amount of vitamin D. The elderly population however, is recommended to have higher vitamin D requirements. This is because elderly persons actually have a decreased capacity to produce vitamin D in their skin. Furthermore, the number of vitamin D receptors decrease with aging, so vitamin D has fewer receptors both to bind to, and do its functions in the body. Therefore, it is important for the elderly population to make sure they get sun exposure for 5-15 minutes at least 3 times per week.

The Institute of Medicine recommends that the adequate intake of vitamin D is 200 IU for 1-50 year olds, 400 IU for 51-70 year olds, and 600 IU for 71 years and older. However, these recommendations are said to be outdated, and new research suggests that higher intakes are necessary. In times of inadequate sun exposure, it is recommended that elderly persons consume 1000 IU/day of vitamin D, either through dietary sources that naturally contain vitamin D (e.g. dairy products, whole eggs, fatty fish) and fortified foods (e.g. juices, milk, and cereals), or a vitamin D supplement. These recommendations are crucial to all of the elderly population, but especially to those living in nursing and rehabilitation homes.

It has been observed that after a healthy person is exposed to 20-30 minutes of sunlight, their circulating vitamin D levels (within the body) are comparable to an intake of 10,000 IU of vitamin D. This shows you how powerful the influence of sunlight is on increasing vitamin D levels. In the absence of sunlight, such as in the winter months, it has been noted that 1000 IU/day of vitamin D is required to maintain a sufficient level of vitamin D in the blood of at least 30 to 40 ng/mL (the normal range of blood levels of vitamin D is approximately 30 ng/mL to 74 ng/mL). One study examined the effects of vitamin D fortified orange juice over a 12-week period. The subjects in the study drank one 8-ounce glass of orange juice per day that was fortified with 1000 IU of vitamin D. The results suggested that 1000 IU/day of vitamin D maintained adequate blood levels of vitamin D.

If you get a blood test for vitamin D, and your level is below 20 ng/mL, it is recommended that you increase your intake of vitamin D fortified foods and/or a vitamin D supplement of 1000 IU/day, in times of inadequate sunlight. In addition, you should make sure to get the recommended sun exposure as previously discussed, in order to increase your blood level of vitamin D.

For a more unorthodox approach to vitamin D supplementation, Dr. Michael Holick, a scientist and physician, actually prescribes 50,000 IU of vitamin D once a week for eight weeks (for those who are vitamin D deficient). He notes that this method “fills the vitamin D tank.” He also prescribes an alternative of 2,000-4,000 IU of vitamin D per day for 60 days, in order to correct a vitamin D deficiency.

If you are going to start a vitamin D supplement regimen however, it is imperative that you seek a physician’s advice. If supplementation of vitamin D is taken in too large a dose (evidence indicates ingestion of 10,000 IU/day for prolonged periods) toxicity can occur. It should be noted that sun exposure does not cause intoxication of vitamin D.

The bottom line is that, if you get moderate exposure to the sun in the spring, summer, and fall, you will saturate your body with vitamin D, and the resulting excess vitamin D that is stored in the body's fat can then be used during the winter months. And, to make sure you maintain adequate vitamin D levels during times of insufficient sun exposure, it would be wise to take a vitamin D supplement, or have enough vitamin D from fortified foods for insurance.

References:

Tangpricha V, Koutkia P, Rieke SM et al. Fortification of orange juice with vitamin D: a novel approach for enhancing vitamin D nutritional health. Am J Clin Nutr. 2003;77:1478-1483.

Holick, MF. High prevalence of vitamin D inadequacy and implications for health. Mayo Clin Proc. 2006;81(3):353-373.

Shils, ME, Shike, M, Ross, AC, Caballero, B, Cousins, RJ. (2006). Modern nutrition in health and disease, tenth edition. Philadelphia: Lippincot Williams & Wilkins.

Food and Nutrition Board, Institute of Medicine. Dietary reference intakes for calcium, phosphorus, magnesium, vitamin D, and fluoride. Washington, DC: National Academy Press, 1997:S1-S13.

Understanding Vitamins and Minerals

2010-03-07T23:17:00.000-05:00

We all talk about how important vitamins and minerals are for health. But if we knew more about why they are so important, we would be more likely to eat the foods that contain these vital vitamins and minerals. To start, I have chosen to explain the why of vitamin D.

Part 1: The Science Behind Vitamin D

Vitamin D is a fat-soluble vitamin (binds with fat in the body to be absorbed) that has an inactive form under the skin. When sunlight hits the skin, it actually activates this vitamin so it can do its various functions in the body. Vitamin D can also be found in its active form in some foods such as fatty fish, milk, and eggs, but it is in small quantities. This really makes you see that sunlight is necessary to maintain adequate vitamin D in the body. Moreover, vitamin D is stored in the body. So, when winter comes around and there is minimal sunlight, most of our bodies rely on the vitamin D stored in fat. If you find that you are not receiving adequate exposure to sunlight or a blood test reveals you are vitamin D deficient, it would be wise to take a vitamin D supplement to ensure you get adequate amounts of it.

Vitamin D’s main job in the body is to maintain adequate calcium levels in the body. For example, when calcium levels are low, the kidneys increase the production of vitamin D, so that vitamin D can then travel to the small intestine to increase intestinal absorption of calcium.

However, vitamin D is now found to have other important functions (besides maintaining calcium balance) as well. It has been discovered that other organs and tissues in the body possess vitamin D receptors (structures on the surface of a cell that selectively receive and bind a specific substance), such as lungs, colon, prostate, and breast. Bone and epidermal (skin) cells also have vitamin D receptors. This is important because vitamin D actually functions as a hormone (a hormone is a compound that exerts a biological response when it binds to its target tissue). So, when vitamin D binds with its receptor it causes a biological reaction in the tissue.

Furthermore, vitamin D is responsible for causing a very important biological reaction called antiproliferation. That is, it acts to decrease cell growth and cell division, which makes vitamin D an important anti-cancer agent. Vitamin D has been found to be an antiproliferative agent for cultured tumor cells (a tumor is an abnormal lump or growth of cells) such as tumor breast, colon, lung, prostate, and melanoma cells that possessed a vitamin D receptor.

Another type of cell with a vitamin D receptor is a promyeloid leukemic cell (a type of white blood cell that functions in the immune system). An interesting finding was that when vitamin D binded to its receptor in these leukemic cells, the biological reaction caused the leukemic cells to become macrophages (a type of white blood cell that works with the immune system to rid the body of toxic substances). The macrophages engulf various toxins and foreign substances in the body that are then to be excreted.

Vitamin D has also been linked to certain skin conditions such as psoriasis. Psoriasis is a hyperproliferative (an abnormally high rate of cell growth and cell division) skin disorder and the anti-proliferative action of vitamin D is now being recognized as a safe and effective treatment for psoriasis.

Part 2 of this series will be: The recommendations for getting adequate vitamin D

References:
Shils, ME, Shike, M, Ross, AC, Caballero, B, Cousins, RJ. (2006). Modern nutrition in health and disease, tenth edition. Philadelphia: Lippincot Williams & Wilkins.

Holick MF. Photobiology, metabolism, and clinical applications. In: DeGroot LJ, ed. Endocrinology. Philadelphia: WB Saunders, 1995:990-1013.

Eisman JA. 1,25-Dihydroxyvitamin D3 receptor and the role of 1,25-Dihydroxyvitamin D3 in human cancer cells in vitamin D. In: Kumar R, ed. Vitamin D. Basic and Clinical Concepts. Boston: Martinus Nijhoff, 1984.

It's time to get lean and healthy!

2010-02-18T12:59:00.002-05:00

What can you expect to occur during a nutrition consultation?

A nutrition consultation is based on an “integrated approach” that examines the problem or disease (such as being overweight) as it relates to biological, psychological, and social factors. Exercise is also discussed, as diet and exercise are so interrelated.

If you are overweight, on the verge of Type 2 Diabetes, want to maximize your efforts in the gym, or you just want to feel healthy and energetic, a nutrition consultation is the first step. If you are willing to take action right now, and stop procrastinating, take advantage of a $100 nutrition consultation fee. We can have the consultation in my office, on the phone, or at a convenient location. This offer is for those who schedule an appointment within the month of February.

And remember, this is not, “What can I look like in two weeks, but rather, what will I look like and how will I feel in 3 months, or better yet, how will I look and feel in a year.”

Take action and start feeling better again!

Practical Weight Loss Tips

2010-02-14T21:58:00.000-05:00

1. Eat a consistent amount of meals each day. People have lost weight eating 3 meals a day and 6 meals a day. The key is consistency. 3 meals and 2 snacks per day seem to work best to keep hunger in check. However, figure out what works best for you and your schedule.

2. Eat Breakfast every morning. A large breakfast in the morning keeps your hunger under control and can help prevent overeating later in the day.

3. Add fruits and vegetables to your meals. Fruits and vegetables are low calorie foods that create bulk in your stomach and provide essential vitamins and minerals. Fruits and vegetables are great sources of fiber. Fiber forms a “gel” and expands in your stomach. This can make you feel full and can therefore help you consume fewer calories.
- Bring bags of vegetables and fruits with you and eat them throughout the day when you feel hungry and when it will be awhile until you have a meal.

4. Make sure you eat a source of protein (meat, chicken, fish, eggs) at your main meals. Protein promotes satiety (fullness) and preserves muscle mass. Fat also helps promote satiety. Eggs are great to make you feel full as they contain both protein and fat.

5. Choose starchy carbohydrates high in fiber to help you feel full and satisfied after a meal. High fiber starchy carbohydrates include oatmeal, oat bran, shredded wheat, potatoes, squash, Ezekiel bread, and Hemp bread. Hemp bread and Ezekiel bread are higher fiber and higher protein breads (compared to regular bread) that can be found in health food stores.

6. Limit calorie-containing beverages. If you currently drink a lot of soda or juice you need to gradually cut back your intake. For example, if you used to drink 6 cans a day of coke, cut it to 3 cans a day the first week, and gradually reduce your intake by a can each week and eventually to 1 can or none per day.

7. Save protein bars and shakes only for convenience purposes. Whole foods are best when trying to lose weight.

Weight Training and Nutrition Tips

2010-01-27T23:29:00.002-05:00

1. Your exercise choice matters, but intensity is the most important factor. You can be doing the best movements but if you don't know how to train and strain, you wont get bigger or stronger. Weights are meant to be lifted explosively and fast. Speed builds strength.

2. Consistency is key. Training is not a 12 week process. It is a yearly process. Muscle gains and strength gains are not linear. They come in bursts and sometimes it takes months to bust through a plateau - that is why you need to stay the course, be patient and stay consistent. Training teaches you patience.

3. Balance your weigh training. That is, make sure you are training your flexibility, mobility, and conditioning. Injuries happen when you only focus on the weights.

4. For nutrition, only so much protein can impact muscle gains. There is a point of diminishing returns in regards to protein intake. 1 gram per pound of body weight is plenty.

5. Don't forget about fruits and vegetables - they are vital for health and you need to be healthy to train hard.

6. Dietary fat plays an important role in gaining muscle. Fat is important for recovery and especially important for the health of your cells. Don''t neglect it and choose the best sources like avocados, whole eggs, peanut butter, and almonds.

Low Carbohydrate and Carbohydrate Manipulation Diet Seminar

2010-01-23T22:15:00.012-05:00

By Registered Dietitian, Seth Bronheim

This seminar will teach you:

Why a low-carbohydrate diet works for weight loss

How a low-carbohydrate diet can help with the management of Type 2 Diabetes

What the research says about low-carbohydrate diets

How to manipulate your carbohydrate intake for maximum weight loss

What to eat before and after you exercise for maximum effect

The key mistakes people make when embarking on a low-carbohydrate diet, and how to fix them

The seminar will be held on the following dates:

Tuesday, February 9th

Tuesday, February 16th

Tuesday, February 23rd

Tuesday, March 2nd

All seminars start at 7 pm. This is a one-hour seminar. The seminar is a combination of education and question and answer format.

Call 516-978-1864 to attend one of the dates available. The seminar will be held at my office at 50 Lexington Avenue, Suite LL3 (cross street is 24th street) in New York City.

The price for the seminar is $60.00 per person.

Payment options include cash, check, or PayPal (MasterCard, Visa, Discover, American Express). Checks can be made out to Seth Bronheim.

What does it take?

2010-01-16T00:49:00.003-05:00

That is, what does it take to actually make a change? What does it take to be “locked in” and committed 100 percent to achieving your goal. Many people spend days, months, and even years dancing around, trying different diets and exercise programs without ever being fully committed.

The following questions come to mind: Are they not committed to making a change? Are they unmotivated? Is their plan overly complicated and confusing?

I’d argue that it takes a serious reason or revelation to become “locked in” to achieving your goal. When you are “locked in”, you are serious, committed, and there is NO turning back.

I’m going to tell you a quick story about a man who danced around for a few years before he became “locked in”. Let’s call him Client X. Client X had gained significant weight after college. He realized this, but had a hectic lifestyle, and was not committed at the time to making a change. He danced around his weight problem for a few years, trying various methods, but he never got to the point where he was “locked in”.

Flash forward to today: I am proud to announce that Client X is now “locked in”. He wants to lose his gut badly. He does not want to have heart disease at age 30. He wants to be healthy for himself, but also for his family. He wants to be able to play basketball and beat his opponents because he is in better shape and faster. He realizes his “gut” is what stands in his way. He is aware, ready, and is taking massive action to achieving his goals.

I went to help Client X in the gym today. He squatted for the first time in his life. He did numerous sets and was grinding out each rep. He was working extremely hard and accomplishing his goal for the day. Client X finally experienced the incredible feeling after an intense squat session. He left the gym and accomplished his goal for the day, while others in the gym were only thinking about their goal.

Small Group Seminar on Mindful Eating

2010-01-08T13:51:00.004-05:00

You will learn:

* How to know when you are really (physically) hungry

* How to know when you are satiated (feel full) after a meal

* Techniques to avoid overeating at night

* Weight loss strategies

* Foods to select to help curb hunger

This is a one-hour seminar. The seminar is a combination of nutrition education and question and answer format.

Dates and times available:

* Sunday, January 17th at 11 am

* Tuesday, January 19th at 7 pm

* Sunday, January 24th at 11 am

* Tuesday, January 26th at 7 pm

Call 516-978-1864 to attend one of the dates available. The seminar will be held at my office at 50 Lexington Avenue, Suite LL3 (cross street is 24th street) in New York City.

The price for the seminar is $40.00 per person.

Payment options include cash, check, or PayPal (MasterCard, Visa, Discover, American Express). Checks can be made out to Seth Bronheim.

The Safety of Low-Carbohydrate Diets

2010-01-06T21:44:00.010-05:00

Low-carbohydrate diets have become one of, if not the most, popular method of losing weight in recent years. But what exactly is a “low carbohydrate” diet? There are so many varying definitions of what a low carbohydrate diet is, that it has become difficult to pinpoint exactly what a person means when they say that they are on one. Most of the studies on low carbohydrate diets have them as low as eight percent of total energy intake, but some have them as high as 30 percent. In terms of grams, a low carbohydrate diet is usually defined as less than approximately 60 grams of carbohydrates per day (1).

It is a common concern of the general public and health professionals to question the safety of low carbohydrate diets. Some think that a high intake of dietary fat will wreak havoc on a persons triglyceride and cholesterol levels. Another concern is due to increase consumption of animal products, there will be a higher intake of dietary saturated fat and total dietary fat.

The following will specifically focus on the safety of low-carbohydrate diets in terms of blood lipid markers, and their effect on cardiovascular disease risk:

Safety of Low-Carbohydrate diets - Part 1:

When discussing low carbohydrate diets, a common concern is the effect of this diet regimen on cardiovascular disease risk. One consistent finding in the research is that low carbohydrate diets can significantly lower triglyceride levels. This is the opposite of what a layperson would think, because it would seem that a higher intake of fat (when one is on a diet low in carbohydrates) would cause a higher blood lipid (fat) level. However, the physiology involved is much more complex than a mere assumption of a linear relationship between dietary fat and blood lipid levels. In terms of cholesterol, there is a trend in the research that shows increases in HDL-cholesterol while LDL-cholesterol changes are variable with no consistent trends or findings (1-4).

What does the research have to say?

A six month study by Samaha et al (2003), examining low-carbohydrate diets versus low-fat diets in severely obese subjects, showed greater weight loss and improvements in triglycerides and insulin sensitivity in the low-carbohydrate group with no adverse effects on serum lipids. Yet, it should be noted that the low fat group also had no adverse effects on serum lipids (2). In a one-year follow-up of the aforementioned study, the decreases in triglycerides were maintained in the low-carbohydrate group. The study does note that future studies are needed to evaluate long-term cardiovascular outcomes (3). However, this one year study does show promise that low-carbohydrate diets are safe to use.

A rare, two year study by Yancy et al (2004), examining low-carbohydrate diets versus low-fat diets in relatively healthy, obese, hyperlipidemic subjects, showed improved outcomes in triglyceride and HDL-cholesterol levels while LDL-cholesterol remained stable. There were also no significant differences observed in blood pressure. One limitation of this study was that the low-carbohydrate group was given nutritional supplements, one containing fish oil, which may have had some effect on the final outcome of this study, especially because the study was two years long. The dropout rates of this study are of particular interest. Dropout rates were 24 percent for the low-carbohydrate group and 43 percent for the low-fat group. This is because there were meetings twice a month and many participants had to drop out because they could not make the meetings. In terms of side effects and safety of a low-carbohydrate diet, it should be noted that three participants of the low-carbohydrate group dropped out because of adverse events related to either elevated LDL-cholesterol levels or feelings of shakiness and uneasiness. Also, in terms of reported side effects, symptomatic side effects occurred more frequently in the low-carbohydrate group than the low-fat group and included constipation, headache, bad breath, muscle cramps, diarrhea, general weakness, and rash (4). The reporting of side effects was a strong aspect of this study and shows some of the side effects that can occur when on a low-carbohydrate diet. Some studies, which seem to have a bias in favor of low-carbohydrate diets, neglect to report the symptomatic side effects.

References:

1. Crowe TC. Safety of low-carbohydrate diets. Obesity reviews. 2005;6:235-245

2. Samaha FF, Iqbal N, Seshadri P, Chicano KL, Daily DA, McGrory J, Williams T, Williams M, Gracely EJ, Stern L. A low-carbohydrate as compared with a low-fat diet in severe obesity. N Engl J Med. 2003;348:2074-2081.

3. Stern L, Iqbal N, Seshadri P, Chicano KL, Daily DA, McGrory J, Williams M, Gracely EJ, Samaha FF. The effects of low-carbohydrate versus conventional weight loss diets in severely obese adults: one-year follow-up of a randomized trial. Ann Int Med. 2004;140:778-785.

4. Yancy WS, Olsen MK, Guyton JR, Bakst RP, Westman EC. A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia. Ann Int Med. 2004;140:769-777.

Back to Reality with Dov Mochari

2009-12-04T01:25:00.004-05:00

Real World, Really Jacked

Back to Reality interview with fantasy football expert, lawyer, and aspiring novelist, Dov Mochari

1. You say this quote a lot, "You have to know Socrates before nutrition." What do you mean by this?

2. In an ideal situation, what would you eat in the meal before you workout?

3. What do you think of this statement about the thoughts of an overweight person: "I'm going to run three days a week for 30 minutes and once I lose the fat, I will start weight training."

4. How do you exercise at the end of a day when you are not at your best and just want to lie on a couch and watch television?

5. If someone is lacking discipline and consistency with their exercise and nutrition habits, what is some practical advice for them?

Back to Reality

2009-11-20T12:42:00.001-05:00

Real World, Real People

Back to Reality interview with college student and aspiring spanish teacher, Natalie Tanenbaum

1. What are your goals in terms of fitness and nutrition?

As a college student, it is really hard for me to go out drinking three times a week, eat late-night food, and then not feel guilty about it the next day. Furthermore, because I am surrounded by predominantly unhealthy eaters, as well as restaurants that do not necessarily prepare the healthiest food, I have to be extremely proactive, and really take it upon myself to engage in healthy eating and exercise habits.

During the months that I am away at school, my primary goal is essentially that of damage control. That is, to really try and mitigate the harm that drinking and late night eating wreak on my body, with as much quality eating and exercise as possible. So in essence, I am just trying to maintain my weight, and maintain my physique as best I can, while I’m at school. During the summer months however, I look forward to training and getting in the best shape possible. This is obviously hard to do at school, and so I set aside time in my schedule so that I can ensure myself three days of exercise a week.

2. What is a typical breakfast for a woman of your physical prowess?

Everyday, without a doubt, I eat breakfast. It is definitely my favorite meal of the day. I have two variations of the breakfast I eat. The first one consists of approximately a cup of Fage 0% fat (pink label) yogurt with half of a cut up apple, a few blueberries, and a handful of the Bear Naked Go Lean Vanilla Almond flavored granola. The second variation is exactly the same as the first, but instead of the Fage yogurt, I use 0% fat cottage cheese (about a 1/2 cup more or less). In both variations however, I save the other half of the apple, and eat it about an hour later.

3. I know you love doing sprints on the track, and that you are seriously reaping the benefits. How do you eat in the hours before a sprint session, so that you are fueled and ready to give the sprints 100 percent?

At school during the week, I typically workout during my breaks in between classes. On these days, I eat my regular breakfast (variation one or two) as always. When I go to class, along with the other half of the apple, I bring two hardboiled eggs in a zip-lock bag, that I have sprinkled some salt on in advance, and I eat these about 30 minutes before I go to the gym.

4. I know you also have a lot of work to do, and school can make us stressed. What do you do to combat the stress?

For me personally, when I am stressed, I want to workout more than ever. I find that the training not only clears my head, but that it is also unbelievably cathartic. Moreover, I often use working out as an excuse to leave the library. I rationalize that the time I spend out of the library working out, is certainly much better for my overall health than time spent sitting on my couch. I also know that when I work out, I feel better about my body in general. And so if I do end up going out at night on a day that I worked out, and I drink (alcohol) and/or eat poorly, I won’t feel as bad about it.

5. What do you feel that hill sprints and/or sprinting in general, have done for your body? Can you ever go back to just plain old running again?

Hill sprinting has completely changed my body. I have always been an athletic and thin girl, but I have never seen results from running on a treadmill, or jogging around a track, like I do when I am hill sprinting. When I am hill sprinting, eating well, and not going out drinking, I feel great about myself. Hill sprinting has toned all parts of my body (legs, abs, arms etc.), like no other single training exercise had hitherto done. It is such a great feeling when I finish my 20th hill sprint, because my body is completely spent, and I know that my training is done for the day. But what I love the most about hill sprinting as a workout, is that it takes 30 minutes at the absolute maximum to complete, and that sometimes even includes traveling time.

My First Interview

2009-11-18T15:55:00.007-05:00

Check out this interview I did with fitness and nutrition consultant, Jamie Hale:

www.maxcondition.com/page.php?149

Post a comment, let me know your thoughts.

How do you actually eat less?

2009-11-04T23:43:00.006-05:00

Simple Strategies To Help You Eat Less

Let’s start with dinner, as this is usually the “trouble” meal, when most eat their largest portions:

Dinner Strategies:

I. Make use of a mini-meal.

1. Before you eat dinner, eat this mini-meal: a piece of fruit (any fruit), 1 cup of vegetables (any vegetables), and a portion of protein that is the size of a deck of cards (grilled chicken, fish, lean red meat, lean turkey/sliced turkey breast, tofu, eggs).

By eating this mini-meal, you will be less likely to overeat at dinner. After the mini-meal, your brain will have received signals that will suppress your hunger going into your actual dinner.

II. Another strategy would be to actually evaluate your hunger.

1. Write down on a piece of paper your hunger level on a scale of 0 (no hunger) to 3 (extreme hunger).

2. Divide your meal into four equal portions. After each portion, write down your hunger level. This strategy will help you become self-aware of your hunger levels.

You could try this strategy for one meal a day for seven days to get the full effect. My friend, and famous sports writer and novelist, Ilan Mochari, started doing this strategy, and he noticed that after doing this for a few days, he didn’t need to eat the last portion of his meal. He noticed he was already full! Try it out!

How to get Jacked without a Gym

2009-10-30T10:47:00.002-04:00

What should you do if you want to stay in shape and rip off some body fat, yet can't make it to a gym?

Try body weight exercises:

www.elitefts.com has a great exercise index to show you how to do these exercises.

Here is what to do on Day 1 if you have never done these exercises before:

Circuit 1: Do these exercises back to back with no rest:

10 body weight squats

5-10 pushups

10 body weight lunges

5-10 push ups

Then repeat this 3x with 2 minutes rest in between each circuit

Now, if you are like Ben Bolanos, a man who thinks he is a veteran in the weight training world,

you should do this:

Advanced Bolanos Circuit:

20 Body weight squats

20 pushups

20 body weight lunges

20 close grip push ups

repeat 5 times: 2 minutes rest in between

Ways to Progress the circuit:

- Each week try to cut the rest period by 15 seconds in between each circuit

- Add another circuit - so do it 6 times

- Add reps to the exercises - make it 30 squats instead of 20

You can do these workouts before work. Get it done early! They will wake you up and get your body on fire for the whole day. You will feel like a furnace and you will know you are stripping away body fat by the minute!

Are you hungry after breakfast?

2009-10-21T14:01:00.002-04:00

A friend of mine, Ilan Mochari (www.ilanmochari.com) just got access to some Rice Protein Powder.

So, he has been putting the Rice protein powder in his coffee. His usual breakfast was a bowl of oatmeal and coffee. So, I asked him if he has noticed any difference since using the protein powder in the morning?

His answer: You know, the oatmeal would tie me over for an hour and then I would be hungry again. Now, since the addition of the protein powder, I don't get hungry till later, it ties me over for much longer.

There you go Ilan! The days of just cereal are over

Why Protein?

Eating Protein secretes hormones that signal your brain that you are full. It also helps balance blood sugar so you avoid low blood sugar following a meal which can make you feel really hungry.

To feel satisfied after a meal, combine foods together. For Breakfast, try not to have just carbohydrates (oatmeal) alone. Throw some peanut butter (fat) in the oatmeal, and have some eggs (protein and fat) on the side.

All 3 (protein, fat, and carbohydrates) help you feel full in different ways. Eat all three together, and you maximize your chances of feeling satisfied after a meal (and not the need to eat an hour later)

In the morning, for protein, you could have eggs or cottage cheese on the side with your morning cereal.

Wow!

2009-10-16T19:40:00.004-04:00

I want to discuss a Question on Elitefts's website. It was a question to Jim Wendler. And this question kills me!

A person says:

I notice on your log you went 540x8 and then 570x7 and then 550x8, did you lose strength? If you got 570x7 and then 2 weeks later after deloading you got 550x8 that would mean you lost strength.

Jim replies: Yep. Getting weaker. All part of the plan.

This person obviously has never experienced 531 and also does not GET training at all. As anyone who truly does 531 knows, the 555 day (you do 3 sets of 5 reps) can be hard as hell. Hell, the last set is always hard. Some days you are just happy to get the 5 reps on the last set and other days you can hit an insane rep PR.

Another situation I'd like to discuss:

I was at my gym the other day doing Good Mornings (GMs). I was doing 5 sets of 10 with 95 pounds. This guy comes up to me and says, "Man, I'm jealous, I used to do good mornings all the time, then I tore my glute medius." Then he needs to justify his training to me, so he says, yeah, I used to squat 385 and good morning 225."

(This guy was like 6 '2 and probably around 240. )

So, I say to him "you know, I get a lot more out of good mornings by going lighter" and this guy says "I was goin just as deep as you" He clearly didn't get my point.

The point is, that when you do GM's, and have a slight and I am mean real slight bend in your knee, and push back with your hips (so that your toes almost come off the floor), you get so much more out of the movement than when you load the bar heavier, do a half squat Good morning, and miss the benefits of the movement.

If you Deadlift heavy (531 style), do you really need to do GM's heavy and do them as a half squat?? Leave your ego at the door. Get results!

My training Log

2009-09-25T18:12:00.002-04:00

After 2 years training in my garage, I have moved and have joined the 19th Street Gym in NYC. I am going to start posting my training on this blog for anyone who wants to get an insight into my training.

I follow Jim Wendler's 531 Program for the squat, deadlift, and military press.

Monday training: 9/21

Squat (430 1 rm) : 280 x 5, 325 x 5, 365 x 5

Squat 5 sets of 10 : 275, 245, 245, 245, 225

In between each set of 10 for squatting, I also did 10 chin ups

Medicine Ball sit-ups - 2 sets of 20

This session was the session of hell. I had walked almost 20 avenues before the session in the city, hadn't eaten enough, and definitely didn't drink enough water, but sometimes you need to enter the desert and train your face off.

Wednesday training: 9/23

Weighted dips: 45 x 5, 90 x 5, 135 x 5

wide-grip pullups: 5 x 5

Military press assistance: 5 sets of 10: all with 95 pounds

19th street gym has thick bars for dips so I think it's easier with the thick bar. Also, the dip bar doesn't shake the way it does in my garage.

Friday training: 9/25

Deadlift (425 1 rm) : 275 x 5, 320 x 5, 360 x 5.

Deadlift 5 sets of 10: 225, 225, 225, 225, 185

Good Mornings: 5 sets of 10: 95 pounds for all sets

Weighted sit-ups on decline bench: 3 x 6 with 10 pound plate

Sit-ups on decline bench: 3 x 6

I also threw in 1 set of hanging leg raises for a set of 5.

It is very tough to do hanging leg raises without swinging. I don't count any reps in which I swing.

It is Friday and my quads are still sore from Monday's squat session. Simply, stunning!

Sometimes you need to switch it up

2009-09-19T09:46:00.003-04:00

After countless prowler sessions, sled dragging sessions, and hill sprint workouts, my training partner and I have switched it up to adding in a football session. We run routes and sprint toward the ball. If you miss the catch, you have to do 10 to 30 pushups depending on the degree of difficulty. It ends being an awesome workout and making some great catches really feels incredible. It's ends up being a ton of sprinting and pushups which is just what my body craves.

It's been awhile....

2009-09-13T09:04:00.005-04:00

Well, I am back posting. I took a leave of absence to study for my Registered Dietitian Exam which I passed. While studying I still trained very hard and hit some serious PRs in the weight room.

To get the blog back in motion here are some very random training and nutrition thoughts:

1. I can't wait to train in the winter. I crave the cold barbell and being able to put the barbell on your back without it moving cause your sweating so much. Chalk can only do so much.

2. I just moved to NYC. How are there no gyms with a good power rack. Where are all the EFS power racks in NYC?

3. I trained at the NYU gym yesterday. How is it that they have only hexagon plates? What a pain. No Glute Ham Raise and no deadlift area.

4. Everyone needs to eat protein at breakfast. A bowl of cereal is not enough if you want to get yacked. Add eggs - whole eggs (the yolk has an insane nutrient profile) or cottage cheese. Those 2 choices are convenient and an easy way to get protein in your breakfast. All cereal eaters - are you ever hungry an hour later from your breakfast? - try adding protein to it and you may feel full longer.

5. You know how I know you don't train? If your wide awake at 2am partying and slamming beers on a regular occasion. When you hit the sled, the prowler, squat weekly, deadlift, run hill sprints, military press, and chin and dip your face off - there is no way your up partying at 2am.

Summer is coming, are you ready?

2009-05-13T13:27:00.003-04:00

Practical Tips for Losing Weight

2. Eat Breakfast every morning. A large breakfast in the morning keeps your hunger under control and can help prevent overeating later in the day.

3. Add fruits and vegetables to your meals. Fruits and vegetables are low calorie foods that create bulk in your stomach and provide essential vitamins and minerals. Fruits and vegetables are great sources of fiber. Fiber forms a “gel” and expands in your stomach. This can make you feel full and can therefore help you consume fewer calories.

- Bring bags of vegetables and fruits with you and eat them throughout the day when you feel hungry and when it will be awhile until you have a meal.

4. Make sure you eat a source of protein (meat, chicken, fish, eggs) at your main meals. Protein promotes satiety (fullness) and preserves muscle mass (keeps you jacked while losing fat). Fat also helps promote satiety. Eggs are great to make you feel full as they contain both protein and fat.

5. Choose starchy carbohydrates high in fiber to help you feel full and satisfied after a meal. High fiber starchy carbohydrates include oatmeal, oat bran, shredded wheat, potatoes, squash, Ezekiel bread, and Hemp bread. Hemp bread and Ezekiel bread are higher fiber and higher protein breads (compared to regular bread) that can be found in health food stores.

6. Limit calorie-containing beverages. If you currently drink a lot of soda or juice you need to gradually cut back your intake. For example, if you used to drink 6 cans a day of coke, cut it to 3 cans a day the first week, and gradually reduce your intake by a can each week and eventually to 1 can or none per day.

7. Save protein bars and shakes only for convenience purposes. Whole foods are best when trying to lose weight. Take the time to prepare foods.

Seth - Hill Sprints

2009-03-21T13:34:00.005-04:00

HILL SPRINTS at my old elementary school.

Just the Hill: 25 yards up the hill

Sprint before the hill is 40 yards and then up the hill is 20 yards.

Seth Farmer's Walk - No Chalk - 228 lb per hand for 30 yards

2009-03-21T13:30:00.004-04:00

Dov - Farmer's Walk - No Chalk - 228 lb per hand for 40 yards

2009-03-21T13:23:00.004-04:00

Farmer's Walk for 30 yards, turn around and then for another 10 yards.

NO CHALKING, JUST WALKING

Training at the Underground

2009-03-07T20:56:00.003-05:00

Yesterday, my friend Dov and I were supposed to go to Zach Even Esh's Underground Strength Gym in Edison, NJ to observe him and his athletes. Let me preface this by saying that the day before, we Farmer's walked 3 - lengths of ~30 yards with 228 pounds per hand, squatted (built up to 365 for a double), and did endless chinups and pullups. (For the Farmer's walks, you have to deadlift to get the weight up and with 230 per hand it's no joke and then you have to walk with it. It's crazy!)

Well, I thought I was going to be observing only. I was mistaken! When we got there, Zach asked us to train with the athletes, and I just could not say no. I knew how hard I trained the day before, but, when you are in his gym, you just want to train! We started out with Trap Bar deadlifts and this was the second time I ever did this exercise. We were training in a group environment, so one lifter went after the other in a rotation. It is awesome training in a group. Environment is everything! I built up to 495 for a single and really had to grind it out and then I repped out 405 for 9 reps. My whole body was on FIRE. But the best part was other guys in the group were destroying 495 for sets of 3 to 5 while I was struggling to do 1 rep. The weaker lifter always benefits from training with stronger guys.

Then we went outside and used the sleds and prowler. We were doing prowler sprints and forward and backward sled drags. I had an insane lactic acid build up in my legs and could barely move. It was incredible. I spent the next hour observing Zach and his athletes training with a clinically insane nauseous feeling.

Farmer's Walks

2009-03-07T20:40:00.000-05:00

My First Blog Post:

Farmer's Walks, or as I like to call it "Farming" are an insane exercise and incredible for those new to the iron game. Anyone who comes to my garage gym to train starts off with this exercise as their first "weight bearing" exercise. It is easy to teach and also develops a massive upper back, traps, shoulders, and actually is great for ankle mobility.

I've been using an 80 pound dumbell duck taped to a 45 pound dumbell for extra weight totaling 125 pounds per hand. However, recently I got Farmer's Handles and you can add 45 pound plates to each side. Dov (My training partner) and I loaded each side with 2 - 45 pound plates per side and go down my driveway which is 30 yards. It was insane! Videos are coming soon! Stay Posted