Tag Archives: nutrition

Lattés and Timbits

Last week during a training session I asked my client what he had eaten that day. Specifically, I wanted to know what he had for protein. He immediately responds with “I had a Starbucks latté…” then seems to shrug off everything else as incomparable.

Honestly, I tell myself that these responses are attempts to delay the impending workout because they require me to rant about food. That also helps to convince me I am not terrible at my job.

I actually laughed off the conversation a little because that client is a huge success story of mine. Yes there is milk in a latté, and yes there is protein in milk. I will acknowledge that and move on.

However, I may have to rethink my self- consolation now, because it seems another one of my clients follows the same dietary plan.

My client, M, comes strolling in almost 10 minutes late for a session with a big smile on his face and one hand rubbing his Buddha belly. I asked him why he was late and he said “Oh sorry, the line at Tim Hortons was really long”.

Not another one.

M is still wiping his face as he starts warming up and of course I have to ask him what he ate. With a big smile he tells me he “crushed” a chicken sandwich, a ten pack of Timbits (for all you non-Canadians, these are heavenly little bite sized cakes) followed by TWO extra large coffees with two creams and four sugars each. Let me put my disgusted facial expression into facts. These two extra large coffees alone contain 48 oz of coffee which is about 480 mg of caffeine. Health Canada recommends no more than 400 mg in one day and any more than this can result in insomnia, nervousness, elevated heart rate, muscle tremors, and irritability. He pretty much maxed out how much his liquid bladder can hold and how much stress his heart can take then came to workout.

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I spent the whole hour expecting to see this whole meal again. I would have been happier if it had come up, really. I am a good Tim Horton- loving Canadian and I have also been guilty of overindulging, except my version doesn’t make a dent in this “light, pre- workout meal”.

The first exercise we did, M says “watch this” and with each rep he would yell “one Timbit, two Timbits, three Timbits” until he had “burned off” all ten. He followed up with “this set brought to you by Tim Hortons”. As we go on to the next exercise, he informs me that we will be burning off the chicken sandwich next. This was all scientifically based on the order the food was eaten, of course.

I spent the rest of our workout trying to convince him that he hadn’t burned off that meal, while he tried to convince me that he effectively covered all the food groups. Let me add the disclaimer that M has lost about 60 pounds so far and has about 60 to go.

A few hours later I receive this text: “I just saw a fitness ad that says would have to do 20,000 sit-ups to lose 1 pound of belly fat. Thanks a lot Tim Hortons”.

Lessons to be learned: There is indeed too much of a good thing. Size matters. Listen to your trainer. In the end, you can’t out train a bad diet.

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What’s For Dinner?!

The always popular question with an ever elusive answer: What is for dinner?! Every day you ask yourself this, kids ask you, or maybe your other half is asking. Food is a part of our lives that will always be present and always be significant. So we should know what we are doing, right.

I am not ashamed to admit I have my weaknesses. Popcorn- I’m a big fan. Marshmallows- I can eat these by the handful. I have already written about rum and cokes more than once. The key is balance and to limit items full of sugar and empty calories. Self control is essential to success, but if you can’t treat yourself occasionally then it will end with a binge and you will regain consciousness with chocolate all over your face and hands. Or so I have heard. Try to plan meals in advance so save yourself the “what is for dinner” question when it is 6pm on a weeknight, and you are staring at the back of your fridge.

A great article was sent to me by a friend about misconceptions of foods and diets that are very prevalent in our world right now. If anything, my style may be a little too free-spirited with the opinion that everything in moderation is the best way to be. My issue in coaching is probably recognizing that a client with a differing definition of moderation might as well be told to keep doing exactly what they are doing. To be honest, I don’t think I can even define moderation. If my pants get tight then I adjust my diet and workouts. That is hard to explain as an an objective plan. The article I’ve attached is definitely more informative than my method of “let’s see what happens when I do this”. For the record, I tend to experiment with myself and not my clients. 🙂

Check out this article from Business Insider on “Nutrition Lies That Made The World Sick and Fat” and see how many of these had you fooled. If it is too much information, just read the bolded summaries at the end of each point. From eggs, to whole wheat, to the carb and protein ratio, this article does a fantastic job targeting all of the biggest myths in my opinion. Aside from the idea that it eating celery is a negative calorie activity… I don’t know who started that but stop spreading it, people.

Consider that different goals require a different diet but I think everyone can take some value from this piece. The second point is my favourite!

Here is the link: http://www.businessinsider.com/13-nutrition-lies-that-made-the-world-sick-and-fat-2013-10?op=1

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To Diet For

I found an article I really liked that I wanted to share. It is really a collection of photos that emphasize how crazy some fad diets can be.

A photographer took some great photos of diets that are not only visually stunning but mind blowing when you really think some people attempt this.

My eating habits used to be terrible, primarily because of a lack of knowledge, but I never came close to these attempted ideas of dietary intake. Now that I am more educated in nutrition, and I have a Cooking Basics for Dummies cookbook, I have come to appreciate that we need variety and we need a lot of food to function optimally (especially with exercise)! After many years of misguided unnecessary carb loading I have a strong love for protein and I will tell anyone who will listen!

I can’t believe people can impose these strict and nonsensical guidelines on themselves… haven’t we proven that a well rounded diet and exercise are the only true ways to achieve health? Maybe these pictures can help. If not, I have a link to a great article on poop for a different perspective….

If your diet cuts more things out than it allows or if it only consists of orange items… you might need an adjustment.

Check out all the photos at http://www.npr.org/blogs/thesalt/2013/08/23/214912007/fad-diets-will-seem-even-crazier-after-you-see-this?ft=1&f=1128

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