*Eat More Often…Why?*
Tuesday, June 9, 2009
Do you skip breakfast? Eat your heaviest meals at night? You’re setting yourself up for failure. Eating too little throughout the day and overdoing it at night is inefficient !
You want to be in "energy balance"—or close to it—throughout the day.(* energy balance* is measured with the following equation: /Energy intake = internal heat produced + external work + energy storage/)
Neutral energy balance is when the calories you take in is equal to the calories expended.
Which means : Weight is maintained.
Positive energy balance is when the calories you take in is greater than
the calories expended.
* Weight is gained and fat stores are increased.
* One pound of fat contains approximately 3500 Calories.
Negative energy balance: calories you take in is less than the calories
expended.
· Adipose, glycogen, and muscle can be used for energy to make up the caloric deficiency.
· Ideally weight is lost and fat stores are reduced.
Aerobic exercise (tredmill)
* Expends calories during exercise
Anaerobic exercise (lifting weights) can increase metabolism for hours after exercise is finished
* 3-14 hours: dependent upon intensity !
Understanding how your body’s blood sugar levels rise and fall explains why this is so critical for anyone looking to add muscle mass and stay lean
Providing your body with the amount of fuel it needs at regular intervals so you’re neither overeating nor under eating. Normally if you eat something, your blood sugar( glucose levels) will rise, level out, and then drop in about three-hours. If you don’t eat every three hours or so, blood sugar begins to drop even further. As soon as blood sugar starts to drop to the body kicks into emergency mechanism to make sure there’s enough sugar around for brain function, heart function, other organ functions.
In conclusion if you don’t eat properly, you’ll burn the muscle you’re trying to build. And the problem doesn’t stop there. As you lose muscle, you lower your metabolic rate as well, which is closely tied to the amount of muscle you have. That means you can’t eat much without storing fat.
The kicker is this : your body will catabolize muscle to supply itself with fuel, if this amount is insufficient to meet your body’s needs your blood sugar will continue to fall. Then, when you do eat, more insulin is produced than normal because our cells are starving for energy—remember insulin helps transport the glucose into your cells. That means more fat around your middle ,thighs etc.
How much you eat total depends on a number of factors including how much you weigh, your age, your training schedule, and how active you are. A simple formula is to multiply your weight in pounds by 12 if you’re trying to lose weight and gain muscle; multiply your weight by 15 if you’re trying to gain muscle.We’re fuel-based creatures, so before you can talk about energy distribution, or how much should be
carbs/protein/fat, you really have to make sure that energy needs are met first and that a person is consuming enough total energy to satisfy their total body needs based on their total physical activity I always have the individual start with 50/30/20
Percents meaning, 50% of carbs,30% of protein and 20% of fat being distributed throughout the day at every meal …
Plan on eating five or six times a day, and you’ll see a difference in the way you feel—and in the results you reap from the exercises you perform, too.
For more information about training and eating properly feel free to email me
health@choices4wellness.ca
Thankyou, in health and abundance, Greg Foster
Inspirational saying of the week: To conquer oneself is the best and noblest victory; to be vanquished by one's own nature is the worst and most ignoble defeat.*
*Plato
Greg Foster, owner of Choices4Wellness has a long history in the Natural Health industry. Since 1987 Greg's goal has been to own and operate his own store. While working toward his goal, he was a sales associate for Prolab a sports nutrition company. Greg also worked as a personal trainer and helped people achieve their fat loss and fitness goals, while also teaching them that these goals were about a "whole" lifestyle approach and the benefits of supplements and healthy food choices . Always teaching that it's about FAT LOSS not weight loss, Greg is now able to live out his dream of owning a health food store so that he can better meet the needs of his clients. Greg has a personal training room at the store where he has one on one time with his clients. They range from teenagers to couples that want personalized time and attention to achieve fitness goals without the busy atmosphere of a gym, where sometimes your precious work-out time is gobbled up by socializing and waiting your turn on the equipment.. It is during this time that Greg is able to recommend lifestyle choices to enhance your work-out routine & a positive mental attitude. Being a father of 3 boys, ages Trevor 18, Chad 10,and Shane 9 , Greg is sympathetic to living a busy life, and helps to make fitness goals realistic as well. At 41, Greg Foster , has embarked on a journey of entrepreneurial spirit, meshed with a passion to see people lead healthier ,happier lives. Truly, a business combination for success. Kim Iles, the manager of Choices4Wellness, is no stranger to the Natural Health Industry. She formerly founded and owned Alternative Choices from 1993 until its closing in 2004. During those 11years, Kim achieved many levels of business experience. She was on the board of directors for the CHFA (Canadian Health Food Association) as well as developing and franchising her Alternative choices concept. Kim's real passion however is with teaching, providing lectures, and spreading her knowledge of natural health through out Chatham-Kent and beyond. Kim is a mother of a 22 year old daughter , Nicole and a 17 year old son, Jordon . To Choices4Wellness, Kim also brings her knowledge of the water purification side of the business. Kim is a former owner and co-founder of Pure Choice Water Centers. The new store located inside of Choices4Wellness is appropriately named Choices4Water with a slogan "water you can believe in", offering state of the art purification better tasting and at better prices than the old business she left behind. Kim has always been a familiar voice on the radio, as well as in the newspaper, as she believes education and creating awareness is vital to getting people use and accept natural health products to create wellness and a lifestyle that enhances their lives.
