Saturday November 10th

Glancing at my bedroom window this morning – Surprise ! The first Snow. There’s something special about the first snowfall, it possesses a magical aura of some sort. It brings a serenity that I can’t quite explain. It’s almost like the world gets quieter, calmer but surely it’s all in my head.

Behind closed curtain, a transformation took place. The trees are no longer covered with leaves but enshrouded in a thin cloth of sparkling white. Goodbye Fall, Hello Winter !

I did’nt mind putting my winter boots for the first time or cleaning up my windshield.

I was grateful that I had my winter tires put on yesterday.

 

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Friday November 9th

I’m the owner of about a dozen journals at home. The idea of writing or recording my thoughts and feelings everyday appeals to me. Only problem is, the perfectionniste in me despises my hand writing. I find myself wanting to self-reflect, gain clarity, brainstorm, express my opinion, track my patterns or just to reduce stress & anxiety but all I end up doing is feeling unsatisfied with my penmanship.

So how do I resolve this hindrance ; weblogging.

I’m at work right now ; omg you blog on the job ?! Well technically it’s my day off but rather than reading, eating, napping or going to the gym or for long walks with my favorite podcasts I volunteered to replace a cooworker for what seems to be a busy day but is’nt…

They say you become what you do the most (or something along those lines) so I must be : A. s Bookworm ; B. Pedestrian ; C. Crafty ; D. Conversasionalist or E. A workaholic

 

 

Benefits of Regular Physical Activity and Exercise – Non Scale Victories

Ok so first let’s define the difference between Exercise and Physical activity.

Physical activity is a broad terms that involves any movement produced by contracting muscles that results in increased energy expenditure (burning calories)

Examples of physical activity :

  • Pressing against a wall (static, isometric) ; why would you randomly be pressing against a wall ? I don’t know…
  • Holding something
  • Standing (instead of sitting)
  • Walking to and from the bus station, biking to work, getting up from a chair
  • Household physical activity : gardening, home repairs, cleaning

Exercise is more specific and quantifiable ; it’s planned, structured, repetitive and done for the purpose to improve or maintiain a component of fitness. When you’re going to the gym, you’re planning on exercising.

So you see, exercise is a form of physical activity but physcical activity isnt always an exercise. Confused yet ? it’s okay.

All you have to know is this : There’s a relationship between Physical activity and chronic conditions (diabetes, cardiovascular diseases, obesity ect)

The more you move  the less chance you have of a heart attack or stroke. You don’t believe me, here are some studies to back me up :

Changes in Physical Fitness and All-Cause MortalityA Prospective Study of Healthy and Unhealthy Men

Steven N. Blair, PEDHarold W. Kohl III, PhDCarolyn E. Barlow, MSRalph S. Paffenbarger Jr, MD, DrPHLarry W. Gibbons, MD, MPHCaroline A. Macera, PhD

Physical Fitness as a Predictor of Cardiovascular Mortality in Asymptomatic North American men Lars-Göran Ekelund, M.D., Ph.D., William L. Haskell, Ph.D., Jeffrey L. Johnson, M.S., Fredrick S. Whaley, Ph.D., Michael H. Criqui, M.D., M.P.H., and David S. Sheps, M.D., M.S.P.H.The Lipid Research Clinics Mortality Follow-up Study

Relation of Leisure-Time Physical Activity and Cardiorespiratory Fitness to the Risk of Acute Myocardial Infarction in Men Timo A. Lakka, Juha M. Venalainen, Rainer Rauramaa, Riitta Salonen, Jaakko Tuomilehto, and Jukka T. Salonen

Ok so there’s evidence pointing to the beneficial and protective role of physical activity.

But just how much physical activity is enough ?

Well, based on the ACSM (American College of Sport Medicine), we recommends that every adult accumulate 30 minutes or more of moderate intensity five days each week – that’s 150 minutes or an hour and a half

How much is that in fitbit steps ?

Fitbit starts everyone off with a 10,000-step goal, and here’s why: It adds up to about five miles each day. This is about 30 minutes of daily exercise—satisfying the ACSM recommendation of at least 150 minutes of moderate exercise per week.

BUT 10,000 steps per day might not make sense for you. You may need to nab more if you want to lose a certain amount of weight, or take fewer steps if you’re new to fitness or recovering from an injury. Your step goal can vary depending on your needs, and it can also shift over time.

If you fitness goal is …

General fitness or weight loss : If you’re new to exercise or returning from injury, you’ll want to start slowly to avoid burnout or further injury. Wear a Fitbit tracker and determine how many steps you take on average each day over the course of a week. That’s your baseline. The Mayo Clinic recommends adding 1000 daily steps each week, so if your baseline is 4000 steps per day, set your goal at 5000 steps each day. Meeting your goal may be as simple as an extra five-minute walk, or even parking a few cars further away at the supermarket, depending on your speed and stride.

Health maintenance : Once you have met your desired goals, you may simply want to maintain your fitness level. The 10,000-step goal could be just right for you—and the benefits of a 30-minute daily stroll are nearly boundless, from slowing mental decline and lowering blood pressure, to improving sleep and relieving depression.

Why is all this pertinent ?

Well approximately 88% of our adult population is either overweight or obese – only 3.5% are meeting public health recommendation of physical activity

HOWEVER, regular physical activity carries health benefits regardless of any change in body composition :

Non scale Benefits :

1. Reduced risk of overall mortality

  • reduced risk of type 2 diabetes
  • reduced risk of hypertension
  • reduced risk of colon cancer
  • Prevention of and future cardiovascular diseases

2. Better cognitive function

Exercise’s benefits to the brain are well documented. Various studies have shown that cardiovascular exercise can help create new brain cells and improve overall brain performance.

3. Better Mood

There are nearly 50 antidepressant drugs on the market today, but one of the most powerful antidepressants doesn’t even require a prescription: exercise.

4. Better Sleep

Most studies link regular exercise to better sleep, even for those who suffer from serious insomnia (like me!) There’s only one catch: It takes a while to work. Research shows that  you’ll fall asleep faster, sleep longer, and get better quality sleep than those who are less active.

5. More confidence

We often assume that exercise will make us feel better about ourselves because it’ll make us look leaner,fitter, stronger, and healthier. But that’s only partly true. Physical activity has been shown to improve self-confidence no matter what you see in the mirror.

7. More creativity

Inspiration is often found in motion.

8. More control of addiction

Want to quit smoking? Or maybe you drink a bit more than you’d like ? Tend to binge eat to numb yourself out ? Exercise can help with that. Addiction is based on the release of dopamine — a feel-good hormone — in the brain. This is what people become addicted to, therefore becoming addicted to whatever produces it, whether cigarettes or drugs or even sex. Fortunately, exercise produces dopamine too, making it a healthy alternative to more damaging addictions.

9. Less Winkles

A recent study found that exercise can actually reverse the skin’s aging process.

10. More energy

It seems a bit counterintuitive, but expending more energy through exercise can help boost energy levels. Careful though, don’t overdo it.

11. Better memory

Remember how exercise can improve cognitive function? Exercise has been found to have a powerful impact on memory, particularly as we age. Regular exercise actually boosts the size of the hippocampus, the part of the brain responsible for verbal memory and learning.

12. Better immune system

When you exercise regularly, your heart gets stronger and is able to pump more blood throughout your body. Your lungs get better equipped at handling oxygen and dishing it out to the rest of your body. Your immune system is no different. Doctors have found that exercise can boost your immune system by providing a boost to the cells in your body that are assigned to attack bacteria. These cells appear to work more slowly in people who don’t exercise than in those that do.

Are BCAA’s worth it ?

491466926So you decided to lose weight.      51jDJj+UpYL.jpg

Maybe your doctor told you that you’re at risk of being pre-diabetic, maybe a friend tagged you in very unflattering, unsightly picture (oh, I’ve been there…), maybe you’re going on a trip down south or that bathing suit season is soon approaching, maybe you’re getting married or divorced.

Wether it be for health, quality of life, regaining control, improving appearance or general fitness people decide to slim down for a lot of reasons.

So, you went shopping, got brand spanking new gym clothes, got your gym membership and your workout plan ready, just bought a healthy grocery and now you’re at the supplement store.

supplement-vitamin-store-a.jpg

Everything is over priced, the employee giving you advice is overweight and trying his hardest to make you buy the supplement line with the highest profit margin because he makes commission on it.

He’ll probably suggest a pre-workout (caffeine), maybe creatine, whey protein, maybe omega-3, a green supplement, glutamine, and surprise surprise BCAA.

What are BCAA ?

BCAA is short for Branched-Chains Amino Acids.

Amino acids are the building blocks of proteins, muscle can’t grow without them. The ones that are sold at supplement stores usually contains 3 essential amino acids.

 

 

– Leucine

Leucineisoleucinevaline

– Isoleucine

– Valine.

 

 

These 3 specifically are “essential” which means it needs to be provided by your diet since your body can’t synthetize it on its on.

Ok, Back to weight loss.

Now, for most people that means cutting their calories and ramping up the amount of cardio they’re doing. 

iStock-482914916.jpg

This can be problematic, especially when cutting  calories aggressivly for faster fat loss.

Increased cardio, when also cutting calories aggresively can lead to decreased muscle mass no.jpg

Catabolism – every bodybuilders nightmare

 

The body desperatly wants to hold on to its fat so it turns to its muscles to satisfy its energy needs (using muscle amino acids for metabolic fuel)

weight-gain-tips-620x400.jpg

Decrease muscle mass leads to a decrease in resting basal metabolic rate (the amount of calories your body burn doing nothing)  and boom now you’re stuck doing more and more cardio in order to see ongoing weight-loss results. 

You become what we would call ”skinny fat” – I know, the phrase kind of defies logic. How can someone be skinny but fat at the same time ? What kind of satanic curse is this ?

We are refering to low levels of lean muscle mass but high levels of fat mass.

Here’s what i mean :

skinny-fat

skinny fat.jpg

skinny fat.jpg

BCAA and weightloss 

This is where BCAA comes in :

Taking this supplement, before or during claims to delay fatigue.

Taking them post workout will ”lower muscle damage” by ”feeding the muscle” (replenishing amino acides) keeping you in an anabolic state.

It promises to :

  1. Increase protein synthesis (anabolic)
  2. Reduce protein breakdown (anti-catabolic) 

Yes, they are delicious but do you really need them to lose fat mass ?

A lot of studies have tried to prove ”The efficacy of branched chain amino acid (BCAA) supplementation and resistance training for maintaining lean body mass during a calorie-restricted diet” this occurring at the same time with losses in fat mass.

” Dudgeon et al.”

BUT looking more closely, the results seems to contradict the data concerning changes in fat mass.

They claimed a significant change in fat mass for the subject supplementing with BCAA compared to a placebo group (supplementing with a carbhohydrate beverage – like Powerade or Gatorade). Keeping in mind that all subjects were prescribed the same hypocaloric diet and exercise programs.

HOWEVER, while both group lost fat mass, the group supplementing with a carbs beverage actually lost more fat. Table 2 states that the BCAA group lost 0.6 kg of fat mass while the CHO group lost 1.4 kg.

Researchers often use the wrong statistical measures to analyze the data so that they can support their hypothesis (When supplement company finances the research it helps…). In other words, they make the numbers speak in their favor.

There are two very important points you’re not told about BCAA research:

1. Most Research usually demonstrates muscle-related benefits of BCAA supplementation on subjects that didn’t eat enough protein.

2. You can simply get your BCAAs from food instead, and this is cheaper and (in my opinion) more satisfying.

While it’s true that BCAAs are effective for preserving muscle, you’re paying for three amino acids but leucine is the only one that effectively suppresses muscle protein breakdown – Save money and get the same results by buying pure leucine.

My conclusion : BCAA are overrated

If you’re eating enough protein every day (before and after your workouts) you have no reason to add BCAAs to your monthly supplement bill.

P.s Avoid being ”Skinny Fat’, eat some protein, spend time in the weight room and start lifting more than 5lbs.

 

 

Is the BMI a Good Indicator of Health ?

CaptureMany doctors and health professional use the body mass index (BMI) to assess the general health of their patients.
But centering physical diagnosis on the BMI index can be inappropriate in some
cases.
More researchers argue that it’s not the most accurate way to measure body weight.
 

What is it ?

No it’s not an acronym for ”black market internationnal” or ”bad mental image”
The BMI is a measurement that attempt to quantify the amount of tissue mass (muscle, bone and fat) in a person.
Basically, it provides an easy way to measure obesity.
We can then categorise that person under underweight, normal, overweight or obese.
Here’s a useful link to measure you’re BMI
Free Body Mass Index (BMI) calculator with reference charts and tables for both child and adult, along with hundreds of other free calculators.

But this measure does not tell the whole story

It does not take into account body composition.
BMI can’t distinguish between fat and muscle, which tends to be heavier.
More toned individuals can tip into the overweight status, even if their fat levels are low.
Mr. Olympia, Phillip Jerrod Heath, would be considered obese class III during his off season and Obese class II during contest prep.
BMI also can’t tell the different types of fat
Different types of fat and where the body stores it can have different metabolic effects on health.
Belly or abdominal fat, which is known as visceral fat, is more harmful than fat that’s simply sitting under the skin.
Visceral fat develops deep among muscles and around organs like the liver. These fat cells do more than just sit there and make your pants feel tight. They also change the way your body operates provoking inflammation and influencing hormone functions. 
visceral fat
A person might also be compensating with harmful behaviors to keep themselves at that BMI (Anorexia, Binge Eating, Compulsive Exercisers, Smokers, Drug Users etc.)
Weight as a proxy or primary marker of health has its weakness.
Should you use it, you can but let’s take a quick look at some alternative you could also use.

Alternatives to BMI

Body Adiposity Index

BAI is unlike BMI as it does not use your weight in the calculation. In order to work out your percentage body fat, BAI multiplies your hip circumference by your height.

Here’s a useful link to measure you’re BAI :

Waist circumference measurements

One of the most effective alternatives to BMI is the old-fashioned tape measure.
By measuring your waist you can get a good heads up of the amount of abdominal fat you are carrying.

main-qimg-7bee5c9105a7bcf3a53a2a9ad289fc87Body Fat measuring with Caliperscalipers_gc

Using a tool called a caliper, a trained tester can measure body fat at 3 to 9 sites by pinching the skin and the fat that lies under it. He pulls the skin and fat away from the muscle and places the  caliper 1 cm (0.4 in) above or below. Two or three measurements are usually taken at each site.

CT scans, MRIs and dual-energy X-ray absorptiometry (DEXA)

These methods can provide a clearer glimpse at the body’s make-up by separating out fat from muscle or by measuring bone density.
But these are pretty expensive compared to stepping on a scale.

Conclusion

So why is BMI still the preferred way to measure weight and evaluate obesity?
Well, it’s a relatively easy measurement to take. Taking a person’s height and weight and plugging it into an equation that produces a number informs doctors about whether their patients are at high, low or no risk when it comes to weight-related health problems.
Perhaps doctors should rely on not just assessing body composition to assess general health but measuring hormones and biomarkers in the blood or urine to get a better handle on abnormal processes that may contribute to obesity and chronic disease.

Weight Loss Wars

 

I used to weigh myself every Sunday morning without exception. This was a weekly task written in my agenda that I could not skip. At that moment, I felt like I was about to wage war with myself. My ”Once-A-Week-Ritual” was creating unnecessary stress, pressure and I became fixated on my mass. For me, it wasn’t a numerical reflection of my relationship with gravity, no sir, this was a measure of my worth as a person.

That number on the scale determined my self-esteem for the next week. My entire mood became dependant on that number. If the scale went down, I was pleased (but it was never enough). If went up, my day was instantly ruined – I had failed.

Then one day, it clicked :

This number doesn’t define who I am.

It doesn’t need to dictate my value as a human being.

I rather set myself on fire than hop on that scale again to be honest so I wrote an e-mail to my coach telling him I had enough of this restrictive dieting lifestyle and that it interfered with my emotional wellbeing and happiness.

 

Why

Why do we value thinness, leanness, slenderness, slimness?

Why do we believe it’s a symbol of beauty and associate it with being successful, happy and disciplined?

Does our culture pressure us with medias to determine our self-worth by our appearance?

Has our society become obsessed with the idea of losing weight?

I feel like if our society wasn’t so hyper focused on weight, nobody would care. Being ”Fat” wouldn’t be seen as an insult or something to be ashamed of.

Fat Shaming vs Fat Acceptance

We live in an a time where obesity has become a major problem. But is obesity considered a disease ? A disability ? Is it okay to be overweight ? Is our thin obsessed culture feeding this epidemic and damaging our healthcare further ?

There are negative comments everywhere about overweight people . While some of these comments come from mean-spirited people, others think fat shaming will motivate overweight folks to lose weight.

Some individuals (like John Bourque, see youtube link below) think that being overweight is  lacking discipline and that fat shaming can be constructive and motivate obese individual to take responsibility of their health.

You’d think that only fit people engage in fat shaming, but you’d be wrong. Overweight people play a part, too. Fat people criticize others who are fat. Even worse, fat people stigmatize themselves.9731697_orig

I personally think this type of shaming makes people feel beyond shameful excluding them completely for the world of health and wellbeing.

It triggers overeating and leads to poor body image. People aren’t motivated to take great care of their bodies if they hate them right ?

 

It’s impossible to feel good about yourself if you’re constantly practicing self-destructive behaviors, I agree.

 

BUT, perfectly normal, healthy individuals are labeled plus sized or unhealthy simply because they don’t match society’s definition of health & beauty.

 

War against obesity

The word success and failure often describe folk that battle weight loss but losing weight isn’t as predictable and progressive at you might have been led to believe.

People will use 3 common strategies to lose pounds:

  1. Specific macronutrient based diets
  2. Counting/Restricting calories
  3. Increasing calorie expenditure by exercising

Usually the vicious cycle of weight loss looks a lot like this

Cycle

Barriers to Weight Loss

There is a lot of factor that can interrupt a weight loss journey.

  • Stress, Anxiety or Depression
  • Overeating/Lack of portion control
  • Yo-yo dieting or Crash diets that leads to a reduced metabolic rate
  • Negative self-image
  • Leptin resistance
  • Sleep deprivation
  • Pain
  • Financial issues
  • Time

While obstacles can often seem to stand between an individual and their desire to lose weight, they’re often there to allow us to demonstrate how badly we truly want to achieve those goals.

A better way of looking at it

I say: Try to be a little better tomorrow than you were today.

Try changing your behavior in a healthy way.

Independent of weight loss, eat whole food and increase your amount of daily exercise.weight

It’s healthy whether you lose weight or maintain it. Make these choices in consistent ways in opposed to crash diets or exercise plan where the primary purpose is to lose weight. Don’t focus solely on the scale. Remove that unrealistic goal of looking like a fitness model and that self-judgement based on whether or not you are able to lose weight.

Focus on being healthy.

The Way I see It

My perceptive is to live the healthiest life that you can ENJOY over time.

After all, isn’t life about maximizing your enjoyment while at the same time maximizing your health ?

Persistent effort and adherence over time is goal to weight loss. You need to devote substantial time in your day to exercise and maintain a caloric deficit.

 

But at the end, if you don’t like yourself fat, guess what, you won’t like yourself thin either.

 

The Unbiased Truth about Artificial Sweeteners

 

On one hand, you have the people that are opposed to the use of artificial sweeteners sugarfree_tout1because of the  link with increased health risk  and other diseases. But on the other hand, if you’ve ever tried to reduce your sugar intake or lose weight by reducing the amount of calories in your diet, there’s no getting around it : you’ve probably turned to artificial sweeteners.

You can find these clever substances in a variety of food and beverages.

Marketed as “sugar-free” or “diet” chewing gums, soft drinks, baked goods, candy, ice cream, yogurt and even medication often contain artificial sweeteners.

There’s way too much research out there to cover comprehensively in a blog article, but I’ll try to cover the basics.

Here’s a chart that list some of the popular sugar substitutes by Mayo Clinic Medical Research:

Artificial sweeteners Sugar alcohols Novel sweeteners Natural sweeteners
Acesulfame potassium (Sweet One) Erythritol Stevia extracts (Pure Via, Truvia) Agave nectar
Aspartame (Equal, NutraSweet) Hydrogenated starch hydrolysate Tagatose (Naturlose) Date sugar
Neotame Isomalt Trehalose Fruit juice concentrate
Saccharin (SugarTwin, Sweet’N Low) Lactitol Honey
Sucralose (Splenda) Maltitol Maple syrup
Mannitol Molasses
Sorbitol
Xylitol
Advantame

sugar-free3sugar-free-3

 

The topic of sweeteners can be confusing and have been heavily scrutinized over the years.

What are they exactly?

splenda.jpg

Artificial sweeteners are synthetic sugar substitutes known as intense sweeteners.

They’re many times sweeter than regular sugar and are an attractive alternatives to sugar because they add virtually no calories to your diet.

NUT012-B

Health benefits of artificial sweeteners

  • Don’t contribute to tooth decay and cavities
  • Weight control; they are non-nutritive – they have virtually no calories.
  • Diabetes ; artificial sweeteners have no immediate, measurable effect on blood sugar level because they are not carbohydrates

Health concerns with artificial sweeteners

  • Laxative effect, bloating, intestinal gas and diarrhea when eaten in large amounts
  • Lab created, some people don’t like the thought of putting chemicals into their bodies
  • May have an impact on what you want to eat. There’s link between cravings and artificial sweeteners.
  • Taste. Some people just don’t like the taste of artificial sweeteners
  • May trigger headache pain or make users feel more tired
  • Recent research has revealed that artificial sweeteners may influence your health by changing the balance of bacteria in your gut.

Popular Myths

  1. Artificial sweeteners causes cancer

    Studies dating from 1970s found a link between saccharin and bladder cancer in laboratory rats. Because of those studies, saccharin once carried a warning label that it may be hazardous to your health. The mechanism behind these effects was later found to be specific to rats and not generalizable to other animals or humans. 

    A later study suggested that aspartame consumption caused brain tumors. The authors based this hypothesis on the fact that both brain cancer and aspartame consumption had increased since 1980 … despite not knowing whether the people getting brain tumors actually consumed artificial sweeteners

    However, these studies gave artificial sweeteners a bad reputation. Thanks to the media that tends to blow things way out of proportion, they never recovered.

  2. Eating artificial sweeteners guarantees I’ll lose weight

    For most people, the desire to reduce calorie consumption and lose weight is the primary motivation for consuming artificial sweeteners. While this is still being researched, some believe that diet food causes your brain to crave calories, leaving you eating more instead of less. This has something to do with tricking the activity in the reward processing regions of the brain. There can also be a “halo effect.” Many people think that because they are eating foods that are low in calories that leaves room to eat more. “The calories you save by drinking diet soda don’t counter-balance a high-calorie meal,”

  3. Sweeteners that are derived from stevia are the best choice Packets_Truvia.2e16d0ba.fill-735x490

    Raw stevia is not the same as the stevia-based products you buy at your local Sobeys. These are often bleached, added with fillers and end up being highly altered version of stevia (different on a molecular level).

    Also, Stevia is not FDA-approved. It can’t be sold as an artificial sweetner but only as a dietary supplement.

Summary

  1. Artificial sweeteners have been linked to a number of health conditions. However, the evidence are observational and doesn’t take other potential causes into account.
  2. Swapping added sugar for artificial sweeteners may help people who are trying to lose weight, manage diabetes and improve their dental health
  3. The short-term use of artificial sweeteners hasn’t been shown to be harmful.

 

Should I consume sweeteners?

My conclusion might seem a little anticlimactic after all that information, but my goal here is to help you make an informed choice.

Sweeteners are new to the human diet and my moto is “guilty until proven innocent” so personally i try to avoid them.

If you don’t need to watch your calories or your blood sugar levels, there is no real reason to use the sweeteners unless you just happen to like the taste . While artificial sweeteners are perhaps not as scary as some might believe, I don’t recommend including them in your diet just for fun.

 

Is Breakfast Really Your Most Important Meal

To eat breakfast or to not eat breakfast – That is the real question.

Breakfast – There are those who can’t start their day without it and there are others (like me) who are grossed out by the thought of any type of food passing their lips before lunch (with the exception of coffee of course)

 

Once upon a time, a popular nutrition author named Adelle David told people to eat breakfast like a king, lunch like a prince and dinner like a poor and her advice stuck.

But what does scientific research say?

Should we indeed have our biggest meal at breakfast or skip it all together like I do?

Skipping breakfast, a popular form of intermittent fasting, is a practice that I believe, SOME people can benefit from. I have discovered that what I eat (or what I don’t eat) in the mornings has an enormous impact on how I think and feel for the rest of the day.

But when I try to explain it to others I get the same reactions:

  1. That is so unhealthy, aren’t you starving? (No)
  2. Nutrition guidelines recommend that we eat breakfast! (Canada’s existing healthy eating guidelines are also ‘’one-size-fits-all, has ambiguous serving sizes and is painfully outdated)
  3. Breakfast is the most important meal of the day (Depends on the context)
  4. You’ll miss out on micronutrients (Nah, I just eat my fiber and vitamins later in the day)
  5. You’ll ruin your blood sugar levels, you’ll have no energy and your mood will get affected (I adapt)

There are few truths that may have contributed to breakfast receiving this lofty titles but, after close examination, they might not have the weight of evidence you might expect …

Does skipping breakfast make you eat more?

Skipping breakfast causes the brain to react more to tasty foods (high in sugar, fats and sodium) hence you tend to eat more at lunchtime BUT most studies show that skipping breakfast results in lower total energy intake over the course of the day.

 

In other words, skip breakfast, skip the calories.

Despite greater hunger in the morning and some compensation during lunch, the effect of skipping breakfast doesn’t seem great enough to make people overshoot and eat two boxes of cookies, a jar of peanut butter, a large combo at Wendy’s and a small village later on during the day.

Doesn’t breakfast ‘kick start’ your metabolism?

Biology 101 : When you eat, your body needs energy to digest and store what you just ingested. This is called thermogenisis. So, yes, breakfast does kick-start your metabolism.

 

But there is a major problem with pinning all of your hopes on this “jump start”.

For normal people, thermogenesis count for only 10% of the calories you burn on a regular basis. So to conclude, your basal metabolic rate and the amount of physical activity you do has way more impact on the amount of calories your burn in a day.

Skipping breakfast can make some individuals feel less energetic so they might reduce their levels of physical activity without consciously realising it and gain weight – I say drink more caffeine.

Does skipping breakfast make you gain weight?

We’ve all heard it before: Skipping breakfast is associated with obesity.

But this doesn’t necessarily mean that skipping breakfast CAUSES the weight gain.

Several randomized trials (where people are randomly assigned to a certain behaviour, such as eating breakfast or skipping breakfast) have NOT found any evidence suggesting that skipping breakfast causes weight gain.

Correlation doesn’t imply causation.

So, should you eat breakfast?

Public wisdom suggests that, yes, you should eat breakfast.

But the current state of scientific evidence means that, unfortunately, the simple answer is: I don’t know.

It depends.

Whether you are a religious breakfast consumer or a skipper, keep in mind that both sides might have some merits and the answer is probably not as simple as you’ve been led to believe.

Benefits of eating Breakfast

Benefits of skipping Breakfast

  • Small metabolism boost
  • Can improve weight loss by reducing caloric intake
  • Prevents overeating at your next meal
  • Reduces overall inflammation
  • Helps lower LDL cholesterol
  • Improve digestive health
  • Feel more energized
  • Reduces blood glucose levels
  • Promotes physical activity
  • Increase insulin sensitivity
  • Enhances memory and attention span
  • Increase HGH level
  • Enhance mood
  • Enhanced immunity

The Female Version of ”BroScience” ; Misconceptions Surrounding Women & Fitness

 

Let me start this post by stating that I Hate almost ALL fitness marketing that’s geared towards women.

If fitness magazines, Instagram fitness models or products were telling the truth, they’d be saying things like:

  • “Want to tone and tighten those abs? Don’t waste your time with these exercises”
  • “Want to banish that belly fat? This waist trimmer/belt/trainer won’t help”
  • “Want to get stronger? You’re going to need to pick up something heavier than this ”
  • “That perfect or ideal body shape you aspire to have is neither healthy or realistic”
  • “Your favorite online Insta-coach, celebrity or PT probably has no qualifications”
  • “There are no shortcuts to places that inherently take time and patience to reach”
  • “ A single “best” way for everyone doesn’t exist.”

womenshealthmagazine

And then you have popular opinions like my personnal favorite here :

“You’re going to get bulky and look like a man”

 

This has never been said by a girl who knew the first thing about lifting…

 

Broscience, what is it exactly?

 

Urban Dictionary has a pretty accurate way of describing  it :
”The uninformed opinion of “meatheads” or “jocks” on topics relating to health, strength, or athletic development.
Word of mouth knowledge passed off as fact, primarily among bodybuilders or weightlifters. Generally spouted by men who have used loads of steroids and are huge, have no idea what is happening to their bodies and share that same cluelessness with others who make the false assumption that their experience means that they have knowledge. ”

” Broscience is the predominant brand of reasoning in bodybuilding circles where the anecdotal reports of jacked dudes are considered more credible than scientific research

Broscience in action:

“Bro, you gotta slam 40-60 grams of carbs plus 20 grams of BCAA within 7 seconds of finishing your last set of squat rack curls. Otherwise, you’ll go straight catabolic.”

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Now, There is a Female version of this so-called ”Broscience” but nobody ever came up with an official name for it…

You-go-girl science? Bimbo Science? Bikini Science? They all seem too long…

I can definitely think of what it might entail though :

  1. Only do cardio and stretching otherwise, you’ll turn into a man

2. If you must lift weight, never use more than 3lbs or, see number one

3. If you lift heavy weights, your uterus will fall out

4. Muscle will turn into fat when you stop working out, it’s a fact so don’t build muscle just ”tone”

5. Having an expensive, sexy outfit or just wearing a sports bra and some Lululemon leggings is an integral part of your gym workout; perfectly coiffed hair, like your ready for prom in an hour and being thoroughly caked up is also encouraged.

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6. Our special, no-run “fitness make-up kit” will have your face looking great at the gym

7. Don’t eat anything unless it has a “lite” or “fat-free” sticker on it. Then, you can eat as much as you want!

8. Carbs are evil, stay away from them

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9. Eating is generally discouraged, keep your calories under 1200 per day.

10. The cardio machines are precisely counting the calories you’re burning. This helps with measuring your caloric deficit of 1200 per day

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11. If you’re sweating, you’re working out too hard, men generally think it’s gross. If any sweat stains begin to appear, leave the gym immediately.

12. Make sure you follow a famous Instagram NPC bikini competitor model and do all the same weird ineffective exercise they do daily

 

13. Training your legs every day is necessary to develop a booty so use the leg spreading-contracting machine every. single. day.

14. Training a specific muscle will result in fat loss in that area of the body so to get toned abs and to get rid of that belly fat you should be doing endless abdominal exercises.

15. Detox diet is totally worth your time and money. They are a great way to ”reset” and ”stimulate the liver” to eliminate ”harmful” toxins from the body

17. Certain supplements or food can magically make all your fat melt away.

18. If your workout isn’t posted on Instagram, then no progress was made #workingout #selfie #sweat #loveit #feelinggood #summerbody #abs

 

I hear this stuff all the time from my clients, my friends, around the gym, and basically, everywhere I go and it makes me cringe.

Think lifting heavy weights will transform you into a female version of Arnold Schwarzenneger? Think again. Adding more weight to your bar won’t automatically make you look “bulky” or “manly,” (which, by the way, is a highly subjective term).

 

The myth that women shouldn’t lift heavy is only perpetuated by women who fear hard work and men who fear strong women.

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