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What Language Do You Speak

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So as I sit each week to plan my blog posts, I have a day of brainstorming/research. I try to sit alone, in a cozy, undisturbed place. I do my best to make myself comfortable so that I can turn my thoughts toward the ideas that keep whirling around in my head. Some weeks, I have so many ideas to put onto paper and others I have to struggle to get off of a single idea that has haunted me all week. Most weeks, as soon as I put pencil to paper, and yes I use paper and pencil for this part of my week, I have troubles writing as fast as the ideas come. But generally I finish a 30 minute brain dump and find that I have put some of the same thoughts on paper as I have done before. That tells me that I need to write about that ‘thing’ because it keeps coming back to the front of my brain. The recurring thought this week was language.

When I say language I am not talking about English, Cantonese, Spanish, French, or even Pig Latin. I am talking about the ‘way’ we talk. Most of the time the way we talk to ourselves inside our own head is not in sentences and structured. We blurt all sorts of stuff at our own selves and we don’t need to make any order, we know what we are going to say. We actually talk to ourselves more than we do any other person.

So, how do you talk to yourself?

Do you love yourself and talk yourself up all day? Do you beat yourself up all day? Do you doubt everything you do all day? Do you complain all day? What do you feed yourself with in terms of self talk. I would guess that if your thoughts to yourself were to end up being said out loud, you would be embarrassed. Worst of all, you would, in most cases, never say these things to another person, so why are you saying them to yourself.

The other kind of language is what you actually do say out loud. You probably have been saying it for so long that you are unaware that you are doing it. Do you outburst with ‘stupid’ when you make a mistake? ‘Must be nice’ to someone who has what you would like? ‘That figures’ when you realize something? ‘I’ll try’ when someone asks you to do something? ‘Whatever’ when you are told something that makes you upset? These little words seem just that, little words, but if you were to think about how many times they are said, they become our own language of destruction.

While change is hard in any circumstance, change in your thoughts is really tough. When you change your eating habits, exercise routine, jobs, home, or relationship, your body will naturally resist change. We tend to get into a comfortable place and want to stay there, at least on some level. So when we change something like our inner self talk, we will rebel against ourselves. It’s strange that as we try to better ourselves, we tend to be the ones in our own way.

Let’s see if we can try to figure out how to make some changes to our language.

1. Do you even realize that you need to change? If you think that you are all good in this area, then woohoo for you. That is truly amazing. But even the most perfect of us will need  to improve, even a little.

2. Start with the obvious, what do you say out loud? Let’s make a list every time you say something negative about yourself or someone else. We can’t fix what we don’t know is broken.

3. Start to listen to your own self talk. Pay attention to what and how you talk to yourself.

4. Be brave and ask a trusted person in your life if you say negative stuff out loud.  Chances are they will be reluctant, but a good friend knows when to be real with you.

5. Now that you have found some faults in your language, we can start to mend the conversation.

Being aware is huge. Solutions are everywhere.

If you don’t believe me, go to the bookstore or library and look in the ‘self talk’ section.  I just looked up self talk in Chapters. There were 452 books listed.  I think this may be a good place to start. Although self ­help books are great, this is something that with a little work, we can start on our own.

Be accountable to yourself.

We have an uncomfortable game we play at home. If you get caught saying something negative about yourself, then you have to come up with two compliments. It actually makes you stop and think because complimenting yourself to someone else makes most of us feel awkward.

Place positive affirmations in places that you look everyday.

The fridge, mirror, coffee maker, your screensaver are all great places to remind ourselves that negative words are damaging so replace them with positive ones.

Try new words.

Just in general, trying new words keeps your brain learning and busy so it doesn’t have time to dwell on the negative.

Finally, if you are trying to make changes on the outside, why not try on the inside.
Tell yourself, you deserve a chance to be healthy, successful and most of all happy. You were made to be happy. Be happy from within.

 

You is kind. You is smart. You is important. ― Kathryn Stockett, The Help

Snacks and Obesity

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I often get asked what are the best snacks.

The questioner is generally expecting me to give the obvious answer – to use low carb almonds and walnuts, cheese, peanut butter and protein bars. But the best answer is most people should avoid snacks altogether. We don’t need snacks for a healthy diet, and unless you’re doing manual labor or playing five set tennis matches, you don’t need the extra calories.

Snacks are so common that they are almost unconscious part of our daily activities, and that’s a big problem. Because snacks are usually eaten in small portions, we often dismiss them as not really counting. It’s the old joke that a cookie broken into small pieces does not have as many calories as a whole cookie. Sorry, five 50 ­calorie bites is still 250 calories.

A first step is to stop using the word “snack,” which kind of implies it’s small and insignificant, and begin to realize these are “eating occasions.” Any time you eat anything – small or large – you need to recognize it as an eating occasion and your body reacts to it. The correct question is not “what are the best snacks” but “why do I eat snacks at all?’

In the past, there was a belief that the best way to control calories was eating lots of small meals or snacks. This was a philosophy of high carbohydrate diets. The logic was that a large meal required the body to store most of the meal as body fat while a small meal that was high in carbs and low in fat would lead to less fat storage. The concept is partially true, but the important issue is the effect on the total day and not the narrow focus on the single meal. Frequent, small meals and snacks create a high insulin metabolic environment that prevents you from EVER using stored fat. You slowly accumulate body fat, and constant snacks prevent you from ever using it. So the WORST snacks are anything that contains carbohydrates including the obvious candy, donuts, chips, and desserts, but almost as bad are healthy sounding foods like fruit, popcorn, and carrots.

Dr. Donald K. Layman Qivana, CSO
Dr. Donald K. Layman
Qivana, CSO

People often tell me that they need snacks because they’re hungry, or they get a headache or an upset stomach unless they eat something. That’s a clear sign of carbohydrate addiction. The body is so addicted to blood sugar and insulin, that as soon as blood sugar begins to drop, you feel awful. You feel tired, grumpy, and maybe physically ill. If this is you, it’s time to break the carb snack cycle.

A recent research paper in the American Journal of Clinical Nutrition by Dr. Heather Leidy demonstrated that eating a high carb, low protein breakfast led overweight young women to desire more snacks and ones that were full of high carb and high fat calories. Women consuming higher protein breakfasts had less desire to snack. Following the METABOLIQ Lifestyle will reduce your desire for snacks.

So what should you eat and when?

You have a lot of food choices and meal patterns that you can use to fit your lifestyle and tastes, but to be successful with weight management you need to be consistent and have a plan. Most of all you need to avoid snacks.

A time during the day when a small meal may be necessary is late afternoon. For many people, the period between the noon and night meals may be 8 hours or more. The ideal solution would be to eat something substantial like a METABOLIQ Bar, a Shake, or even a sandwich at 4:30 and then reduce the size of the late dinner. The worst choice is to have a candy bar or a banana at 4:30 and then a large dinner. Indulging in high carb afternoon snacks almost always leads to overeating at dinner.

So think about snacks as extra meals.

If you need one because of your schedule, then you also need to re-­balance your other meals to allow for the calories.

For your health,
Dr. Donald K. Layman
Qivana, CSO

Dr. Donald K. Layman, Ph.D., is Professor Emeritus of Nutrition in the Department of Food Science and Human Nutrition at the University of Illinois. With more than 33 years of Teaching and research experience, Dr. Layman has numerous awards and recognitions, including awards from the American Society for Nutritional Sciences, the National Institutes of Health and the Nutrition and Metabolism Society. To learn more about Dr. Layman, click here.

Calories, What Are They And Why Should We Care?

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There has been much debate over the last few years whether you should or shouldn’t count your calories if you are trying to lose weight.

Let’s look at this from an information only perspective and hopefully it will help you form your own opinion.

First, what is a calorie.

A calorie by definition, according to Wikipedia, is;

The name calorie is used for two units of energy.
● The small calorie or gram calorie (symbol: cal) is the approximate amount of energy needed to raise the temperature of one gram of water by one degree Celsius at a pressure of one atmosphere.[1]
● The large calorie, kilogram calorie, dietary calorie, nutritionist's calorie, nutritional calorie, Calorie (capital C)[2] or food calorie (symbol: Cal) is approximately the amount of energy needed to raise the temperature of one kilogram of water by one degree Celsius. The large calorie is thus equal to 1000 small calories or one kilocalorie (symbol: kcal).[1]
Although these units are part of the metric system, they have been superseded in the International System of Units by the joule. One small calorie is approximately 4.2 joules (so one large calorie is about 4.2 kilojoules). The factor used to convert calories to joules at a given temperature is numerically equivalent to the specific heat capacity of water expressed in joules per kelvin per gram or per kilogram. The precise conversion factor depends on the definition adopted.
In spite of its non­-official status, the large calorie is still widely used as a unit of food energy. The small calorie is also often used for measurements in chemistry, although the amounts involved are typically recorded in kilocalories.
The calorie was first defined by Nicolas Clément in 1824 as a unit of heat, between 1841 and 1867. The word comes from Latin calor meaning “heat”.

So a calorie is a measure of energy. That is all. It is not good or bad, just a form of measure like milliliters, cups, lbs, or minutes. A form of measure. That is all. Get it???

Ok, so if it is just a form of measure, why should we care and why do we care so much.

Calories have become the unit of measure to figure out how much energy you use and consume. We all need to consume calories to exist just like a car needs gas to go. If you don’t put food, or calories, into your body, you simply won’t function.

Some of the debate over calculating calories or not is how you do it. There are almost as many debates one way vs. the other but in the end, you need to eat.

The problem with only counting calories is that you don’t take into account the nutritional value of what you are eating. Something with more protein will have more calories, does that make that food bad? No, certainly not. There are also foods out there with little to no calories, like celery, but does that mean that we should only eat them? No. The trick is to know where your calories are coming from. Sorry, that’s probably not the answer you were looking for.

There are lots of charts available to see how many calories you should consume in a day, but you also need to be aware how many calories you use in a day. Let’s be honest with ourselves, if you sit a desk all day, your mind may be busy but it doesn’t burn as many calories as someone chasing a room of 3 year olds all day. So, it is now subjective rather than black and white.

So, if you are looking at losing a few pounds, there are a few things to keep in mind.

1.­ Calories do count.

Regardless of the debate, keeping track of the calories in is really important. If you don’t know where your calories are coming from, you can’t adjust your intake.

2.­ Fat, sugar, carb, nutritional info is just as important.

Knowing how the nutritional content of your food is broken down is really important. Your full day of calories should not be all fat, or sugar, or without a balance of nutrients. We will talk later on label reading for nutritional info.

3.­ Portion size is key.

Just because there are portion sizes on packages doesn’t mean that is what we actually consume. Make sure that your portions are actually the size you think they are. Use a scale, measure cup or measure spoons.

4 .­ You still need to move your body.

A sedentary life is just not healthy. Regardless of reducing calories in, do your best to add some movement into your day. Every little bit helps.

5 ­. Counting is not forever.

Once this becomes part of your regular life, you can put your measuring tools away for a while. You will get used to what a tablespoon of peanut butter really looks like, how big 4 oz of chicken is and how big that bowl of cereal really is. You may revisit it from time to time so that you are not cheating yourself, but it will become easier.

And on a final note, if your body is getting all of its energy needs met by the food you are consuming, how do you think you will lose weight. At some point in time, your body needs to look to your stored fat for its energy therefore reducing the love handles.

The reason is that you eat too many foods that are high in “calories,” which are little units that measure how good a particular food tastes. Fudge, for example, has a great many calories, whereas celery, which is not really a food at all but a member of the plywood family, provided by Mother Nature so that mankind would have a way to get onion dip into his mouth at parties, has none. ― Dave Barry, Dave Barry's Guide to Life

The Social Media Trainer

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“There’s a thousand different ways to skin a cat.”

Social media is the most powerful tool for sharing knowledge. Learning how to exercise is as easy as logging onto Youtube and watching instructional videos. The problem is there are countless certified AND non‐certified trainers offering their philosophies and exercise strategies. How do you know which ones are the most effective? How do you know which ones you should use?

People are egotistical and are always looking for new ways to innovate an idea in order to call it their own. We’ve come full circle now where instead of spreading the awareness of the fundamentals; trainers are posting videos and articles of doing squats on bosu balls or pushups on tight ropes.
Beginners are confused now more than ever on how to train properly.

Bro‐Science vs. Real Science

There are three different types of people that exercise. There are the uninformed or ignorant – they don’t know what they’re doing and they’re not willing to listen to outside sources for help. There is the Bro‐Science crowd. – I saw this Huge Bodybuilder guy doing this, and it obviously worked to get him, his results. So I’m going to do it myself and see what happens. Then there are the scientific fact before action people – the people that believe only the latest scientific research behind exercise or
nutrition, before they implement any sort of new strategies. But many times they get so caught up in the Principals and latest facts from a new published study that they never really just get down to business at the gym and actually LIFT!

I personally believe in the Wieder principles, they are like the 10 commandments of weight training that are tried, tested and true. Every beginner to advanced weight lifter should learn them and practice them on a regular basis. Yes, you should still try new techniques and find what works
personally for you and your body type, but always remember that the basic’s of lifting: heavy compound movements is the foundation of all great physiques.

Now let’s talk about Diet & Nutrition. What fuel are you putting in your body in order to ensure optimal recovery? Do you eat 6 small meal every day? What about the Ketosis diet? How about the caveman diet? What diet is the best one to use to get shredded?

Dean BrandtPersonally I’ve embraced the “If It Fits Your Macros” diet. This diet is based around calculating how many Calories/Macros you need to eat, every day according to your fitness goals. You have a daily maintenance level of calories or macro’s to eat in order to sustain your healthy body weight. To
increase lean Muscle, or Reduce Body fat, you must adjust your Macro’s.

If It Fits Your Macros means you figure out your calorie intake, then you find out how many grams of each macronutrient you have to eat to make up those calories.

I personally brushed off IIFYM, when it first became popular with Dr. Layne Norton’s YouTube videos on the subject. But Ignorance and lack of knowledge on the subject was really my way to quickly dismiss it, as we have been so ingrained with Miss‐information passed down from the great Bodybuilders of the late 80’s that always stated that you must eat 6‐7 small meals per day to keep your metabolism going strong to burn calories and body fat.

What Works Best for YOU?

The truth is that everyone’s body is different and no diet or workout plan will be perfect for you. That being said, there continues to be more and more studies done on nutrition and training and the results cannot be overlooked. You are a unique individual and your body responds differently
than every other person on this planet. You must listen to your own body and take action and implement a strategy, but also have an open mindset to real scientific evidence and adapt your program based on these findings. Whether you are ignorant to learning new information (in which case START LEARNIN!!), A Bro‐Science guy or a Scientific Facts exercise enthusiast, you have to experiment with different styles of exercise routines and diet plans to find out what works best for your body.

The final note for trainers out there it’s important as a trainer to live and breathe your philosophy. It’s not about what you know it’s about what you do with what you know. And if you’re a beginner looking for the right information I’ll say this to you…. JUST GET STARTED!! Just get started and
the results will come. It doesn’t matter what you’re doing, doing something is better than doing nothing.

Be persistently flexible in your approach to exercise. No one has all the right answers but everyone has something valuable to offer. Take the best of everything you learn from multiple sources in order to find out what works best for you so that you can create and live your own exercise philosophy.

You can give a man a fish and feed him for a day. Or you can teach a man to fish and feed him for life!

 

Dean Brandt

Founder & CEO at Totalbodyhealth, CEO & Founder at Xtreme Promotions and Owner at BodyByBrandt