Posts tagged with ‘nutrition’

  • Knowledge Blog

    OLD SCHOOL IS IN

    - by Imtiaz

    There has been a trend across the industries, since forever, to reintroduce past approaches. The automotive industry has the modern classic–old aesthetics with modern technology. Clothing manufacturers are always bringing their old lines back. Architecture finds a way of holding on to both antique and modern elements.

    Old school is cool, yeah? Aside from the sentiment there’s a lot of marketing behind it. That’s partly how existing customers are retained while attracting young blood. Old school also works, which is why there is a growing trend in the food industry to push ingredients and recipes that were found to be beneficial centuries ago. It’s a trend I’m picking to be the big new food/health/wellness trend of the year.

    It’s because old school works, and now science is able to evaluate why certain ingredients were so prominent in diets from particular regions. However, it’s not changing the message. The message is still to eat meat and vegetables, nuts and seeds, some fruit, little starch, and minimal sugar; keep intake to levels that will support exercise but not body fat; use herbs and spices to flavour.

    And that’s what you should be doing most of the time. Do not fall into the trap of purchasing products that contain these ingredients. Yes, turmeric is a wonderful anti-inflammatory spice that’s been used by populations of the subcontinent in their cooking for decades. But you don’t need a pill that contains turmeric. How about you find ways to cook with it?

    Food and supplements are BIG industries and that means they’re in it to make money. Fair enough. Your nutrition, however, doesn’t rely on what most big food industries are peddling. You’ve just got to eat real food, the way your ancestors did. Do what your great grandmother did!

  • Knowledge Blog

    DON’T BE PERFECT

    - by Imtiaz

    You’re fired up! It’s the start of the new year, you either beginning a new health and fitness journey or carrying on from last year, and you have goals. Your momentum is high, so you’re dialing in your nutrition and getting stuck into training. You’re doing everything you need to, all of the time.

    That might not be the best approach.

    You certainly need to work towards your goals, but perfection is impossible. Balance, however, is sustainable. What I’ve experienced over the years, in both nutrition and training, is that almost everyone who goes “strict” all the time, even if just for specific periods, ends up going the opposite way. And that usually happens at the end of their set period or after some sort of event–birthdays, holidays, parties, etc.

    Whereas those who find a healthy balance of good food and treats experience ongoing results, and are generally happier.

    It’s kind of a kid-in-candy-store analogy. A kid who has never been exposed to all those amazing colours and smells is likely to lose their sh*t in a candy store. But a kid who has had some exposure to candy over time is more likely to know what they want and don’t want, find it, and if the parents are smart enough they’ll be out of there!

    If you try to keep it strict all of the time, you’re probably going to lose your sh*t like that first kid.

    In my opinion, it’s a simple approach. Eat good food (veges, a variety of meats, nuts and seeds, some fruit and starch, a bit of dairy) MOST of the time, and go for less healthy foods (processed foods, takeaways) and sugary treats SOME of the time.

    This is striving for sustainable. Excellence is sustainable.

    –Imtiaz

  • Knowledge Blog

    JUST START

    - by Imtiaz

    This will be the final active week for the blog this year. The holiday period will be a good time for me to put down new content ideas and for you to to think of topics you’d like me to write about. If you’d like some reading to do on your down time, look to the right sidebar of this page and search the blog using the tags. There are 98 posts with the ‘nutrition’ tag! Sure, some of them will be repeats, but there’s a ton of information there.

    New Years is still a few days away, but that’s why NOW is a good time to talk about getting started. Sure, you’re going on holiday and that’s a great time to indulge in food and drink. But that doesn’t mean you have to eat and drink everything including the kitchen sink. Changing your mindset is the first step to changing your health and fitness, and you don’t need to wait to get started to change your mindset. You just need to start.

    I’ll get going on Monday.

    I’ll start when winter is over.

    I’m waiting for my friend to start with me.

    I need to start that new job first.

    Okay, I’ll start tomorrow.

    No, you’re just full of excuses and bullsh*t.

    Those are just a few of the familiar phrases people say when it comes to making changes that are needed to improve their health and fitness. Not the last phrase, though. That’s me calling them out 😉

    Are you one of those people waiting for that perfect time, when all the conditions are just right, to make changes to your nutrition for the better of your health and fitness? Well, that time is either now or never. That sort of all-or-nothing approach (to anything) typically gets us nothing. If you want to make a difference to your health and fitness, truly want to, then the only time to start is now. Here are a few tips to get you out of that stuck feeling.

    Change Your Mindset

    That’s the first step. There will never be the perfect time to start. I’m not trying to be morbid, but you could be dead before that time comes. So get going on those changes now.

    Get Support

    It’s often difficult to get going because you genuinely don’t know what changes to make. Book in for a nutrition consult, sign up for the next lifestyle challenge, and get yourself some books. Support, however, also comes from those you spend most of your time with – friends, family and work colleagues. Tell them about your goals and what you’re going to do to achieve them. Tell them when the going gets tough and share your successes with them because they’ll keep your fire burning.

    If they don’t support you or belittle your goals and achievements, delete them.

    Just Get Going

    You are able to start right now, while reading this post. You don’t have to go to the supermarket before changing your mindset, you just need to change it. Write down your new intentions and post them to places you won’t miss them. They shouldn’t be grand goals and massive schemes, though. Think of the smallest change you could make in the next 10 minutes. Aim to be just 1% better everyday.

    Make it a Priority

    YOU have to make YOUR health and fitness a priority. IF it is a priority, good nutrition becomes a priority by default. IF nutrition is a priority, making the time to buy, prepare and eat healthy food won’t be a problem. Look at your schedule and find the time.

    You are going to have challenges, but what matters is that you’ve started. It’s much easier to prevent a stopped train from moving forward than it is to stop a travelling train 😉

     -Imtiaz
  • Knowledge Blog

    TRAIN TO EAT or EAT TO PERFORM?

    - by Imtiaz

    “I can have dessert because I’ll burn the calories in training tomorrow. That’s why I like to do lots of exercise–so I can eat anything.” It’s a culture, and not a surprising one given that people in the developed world are hedonistic eaters. In general, people eat to feel good. When you do feel good your body’s reward system encourages you to repeat the behaviour that’s providing the pleasure.

    So you keep eating, whether it’s too much good food or lots of bad food. You know that even too much of a good thing can be bad, but it feels so good that you just “can’t” stop. But that’s okay, because you’re training! As long as you expend the same amount of calories that you consume you’ll be good, right?

    Not quite. The calories in versus calories out equation is far more complex than that. More importantly, your body needs nutrients to function healthily. So all the training may be offsetting some of the calories you consume while making you fitter, all the bad calories are affecting both your health and body composition.

    It’s similar to the effects of too much steady-state cardio coupled with insufficient food. In that case you end up slimmer but with a high percentage of body fat. In both cases, dietary habits outweigh the effects of training, leaving you with a less than ideal body composition and lacking in health. Those sorts are pretty easy to spot in the gym too. You’re either looking at a slim athlete who crushes bodyweight and endurance based workouts but gets crushed by any form of load. Or a well built athlete with a big engine, and a beer belly!

    I’m in favour of eating for pleasure too. You’ve got one, short life so you best live it well. But you want to live it well for as long as you are around, and that’s why health and fitness are placed on the same continuum. You can, and should, be both fit and healthy. And you can enjoy food while still being fit and healthy. It comes down to your mind set.

    Eat for health and performance, instead of training so that you can eat. Give your body the quality fuel it needs to support your levels of activity while not supporting body fat, and do so most of the time. You won’t be able to out-train a shitty diet for very long.

  • Knowledge Blog

    SILLY SEASON NUTRITION TIPS

    - by Imtiaz

    Something I’ve learnt over the years is that the silly season isn’t just defined by the period across Christmas and New Years when most people are away. The silly season starts in November and carries on through to some time later in January. So let’s revisit some silly season nutrition and training tips.

    For me, it’s pretty straightforward – if you’d like to hold on to the changes you’ve made until now you simply keep doing what you have been. But I get it, it’s a festive time, it’s been a challenging year and you’d like to kick back. You should!

    I always say that you’re going to be away for a month at the most. That’s just one month. It’s nothing relative to your lifetime, and about 5% of your training time during the year, IF you were consistent throughout the year. If you weren’t consistent, then you shouldn’t be worrying about losing all your gains during the holidays…..because you don’t have any gains!

    So relax, enjoy your food and live well. But at the same time, I’d like to see you keep at least one foot on the wagon because if you do come off it entirely, it can take a very long time to get just that one foot on again.

    Here are some tips to help you. Remember that it’s not a one-size-fits-all approach, and keep it simple.

    Protein and Fat

    Aim to get a moderate amount in at all meals and snacks. It keeps you satiated so you’re less likely to snack, and protein has a thermic effect so it keeps your metabolism ticking over. If you’re not doing any physical activity that day, have a bit less than you normally would.

    Carbohydrates

    A reminder: All veges and fruit, all starches, fruit juices, baking, sweets and chocolates, ice-cream, and all grain-based products end up the same way – as sugar. The goodies, however, spike blood sugar and therefore insulin, stimulating the storage of fat, especially if you aren’t exercising much.

    Have the goodies, but make that your carb for that meal or snack. If you are training, have your goodies after training. Put simply, if you plan on having treats, have less or none of the ‘good carbs’ to keep total carb intake similar to what it would be normally. But don’t avoid the veges, roots, tubers and fruit entirely because you need the fibre, mineral and nutrients.

    Water

    There isn’t a particular amount of water that you should be having. Drink if you’re thirsty and avoid sports drinks and off-the-shelf fruit juices. Opt for a freshly squeezed juice and avoid sodas as much as possible. Tea and coffee does contribute to your fluid intake. Alcohol does not so avoid using it as your hydration 😉

    Stay Active

    You don’t have to train as much or as intensely as you would normally to maintain your fitness. In fact, the down time will do your mind and body good. But keep active as a way of expressing your fitness. Play sports, hike, cycle, swim, and try different stuff. Walking can be especially beneficial. Go for brisk, long walks every day if you aren’t doing any other physical activity.

    Eat for Yourself

    If your mates or partners can have a burger, fries and milkshake for lunch everyday without much ill-effect, it doesn’t mean that the same will happen to you. Be realistic about your body’s response to foods, and eat accordingly.

    I personally consider holidays a time for (more) food and lots of sleep. So don’t geek out too much about what you’re eating while away!