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Posted: December 6, 2019 at 10:41 am
While weight loss is a more common goal in todays day and age, some people are interested in gaining weight for specific purposes.
In the world of bodybuilding, strength sports, and certain team sports, a common term for gaining weight is often tossed around dirty bulking.
This article reviews dirty bulking, its possible negative side effects, whether its effective, and some foods to eat and avoid when following the method.
In general, the term bulking refers to a controlled phase of being in a calculated calorie surplus and combining it with sufficient resistance training to boost muscle and strength gains.
A calorie surplus involves consuming more calories than you burn, which can lead to weight gain in the form of muscle or fat.
Dirty bulking takes this a step further and can be defined as a period of unrelenting weight gain by any means necessary to promote muscle and strength gains. Its usually paired with high-intensity resistance exercise to complement these adaptations.
The approach may be utilized by off-season bodybuilders, weightlifters, powerlifters, or the average gym-goer looking to pack on some size.
When following a dirty bulk, no foods are off-limits. The goal is to eat as much as tolerable to increase body mass.
Often, high calorie shakes and mass gain powders are utilized during a dirty bulk to promote a calorie surplus and subsequent muscle gains.
While this may work for some, others may find that the negative side effects outweigh the benefits.
Dirty bulking is a method of rapid weight gain thats usually paired with high-intensity resistance training and used by various athletes to promote muscle and strength gains.
While a dirty bulk can surely cause weight gain, you may wonder whether its an effective long-term strategy for muscle gain.
Here are a few upsides to following a dirty bulk.
Just as many people find it difficult to lose weight, others find it hard to gain weight.
For these individuals, a dirty bulk may be a helpful tool, as it usually promotes a significant calorie surplus and thus leads to weight gain (1).
This weight gain is best translated to muscle gain when paired with a proper resistance training program, which is another major aspect of dirty bulking that cannot go overlooked.
With more conservative weight gain methods, results may be quite slow due to an insufficient calorie surplus. Thus, a dirty bulk may be beneficial in this context.
Programmed weight gain is usually employed to promote muscle and strength gains in strength, physique, and some team sports.
For muscle gains to occur, a sufficient calorie surplus is required, usually 1020% additional calories for most people (2).
The dirty bulk usually exceeds this range, thus likely contributing to sizable muscle and strength gains for most people when combined with a proper resistance training regimen.
A dirty bulk can be effective in certain situations in which weight gain is desired. It provides a calorie surplus that can lead to muscle and strength gains when combined with resistance training.
Along with the potential muscle and strength gains associated with dirty bulking, it comes with some possible negative side effects.
Given that calorie intake is not usually tracked on a dirty bulk, its easy to achieve a calorie surplus, which undoubtedly leads to weight gain. Though some of this weight will be from added muscle, a sizable percentage will be from added fat mass (3).
When it comes to strength and physique sports, the goal is usually to maximize strength and muscle gains, respectively.
Specifically in physique sports, such as bodybuilding, competitors are judged on their muscle shape and size. Excessive fat gain likely makes it more difficult to get into shape when it comes time for competition (2).
In terms of strength and power sports, such as Olympic weightlifting and powerlifting, there are usually weight classes within which competitors must compete. Excessive fat gain may make it more challenging to achieve a given weight class.
For athletes participating in team sports, a dirty bulk could leave them out of shape when it comes time for pre- and in-season training.
Lastly, for the recreational gym-goer looking to put on some muscle, gaining too much fat may inhibit their goal of improving their physique.
Along with the potential for excessive fat gain, there are other possible negative health effects to consider. When following a dirty bulk, the intake of processed carbs and saturated fats is usually rather high.
Consuming too many of these foods has been associated with elevated cholesterol and blood sugar levels, leading to an increased risk of health conditions like high blood pressure, stroke, cancer, and diabetes (4, 5, 6, 7).
Its important to note that most studies on the topic have been conducted in non-exercising individuals.
Though starting a dirty bulk may increase your short-term risk of certain health conditions, resuming a nutritious, unprocessed diet will likely undo these effects.
The best way to monitor these important health markers is to have a blood test at least once per year, along with a physical. More frequent testing may be beneficial if you have a history of a certain health condition (8).
When following a dirty bulk, high calorie foods are eaten to promote weight gain.
Many of these foods are processed and contain large amounts of refined sugars and sodium, which can lead to water retention and fluctuations in blood sugar levels (9, 10).
This may leave you feeling sluggish after several days of following the diet.
One study suggests that a diet high in simple carbs can lead to increased fatigue and symptoms of depression (11).
These symptoms must be taken into consideration before starting a dirty bulk.
Though dirty bulking can be effective in certain situations, its usually better off followed as a short-term approach during the off-season of various sports.
Following a dirty bulk for an extended period can lead to compromised health.
Following a dirty bulk may cause several negative side effects, including excess fat gain, sluggishness, and abnormal levels of some important health markers. Thus, its best followed as a short-term strategy.
When following a dirty bulk, there are not many foods that are off-limits due to the diets unrestrictive nature. Here are some foods to eat and avoid:
Most foods are permitted while following a dirty bulk, though you may want to restrict some for various reasons.
While dirty bulking can be quite effective for gaining weight, its unrestrictive nature can lead to negative health effects.
For those looking to gain muscle mass without excessive amounts of body fat, there is an alternative to dirty bulking, which is often referred to as clean bulking or simply bulking.
When following a clean bulking approach, the goal is still to eat a calorie surplus with plenty of protein, though high calorie, processed, sugary foods are restricted.
A calorie surplus of 500 calories is usually a good place to start to promote muscle gains (2).
The majority of the diet is made up of calorie- and nutrient-dense whole foods, such as rice, nuts, nut butters, red meats, salmon, dried fruit, avocados, healthy cereals, whole eggs, and full-fat dairy products.
Some ways to ensure a sufficient calorie intake on a clean bulk include loading up on healthy fats, increasing your portion sizes, and surrounding workouts with plenty of carbs.
To ensure progress, it may be helpful to track your macronutrient intake the protein, carbs, and fat you eat and your weight to make adjustments to the diet as needed.
Considering that a dirty bulk can lead to excessive fat gain, some people may want to try a cleaner approach to bulking that omits processed, sugary foods and replaces them with calorie- and nutrient-dense whole ones.
A dirty bulk refers to a period of aggressive weight gain used to promote muscle and strength gains in strength sports and certain team sports.
Considering that a dirty bulk usually includes high calorie, processed foods, it comes with possible negative side effects, such as excess fat gain, sluggishness, and abnormal blood values.
Despite its possible downsides, a dirty bulk can be an effective weight gain strategy for certain populations, as it provides the calorie surplus necessary to gain muscle and strength, though its best followed as a short-term strategy.
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Dirty Bulking: Effectiveness, Downsides, and More - Healthline
Posted: December 6, 2019 at 10:41 am
Deanne Panday, who is a Fitness Expert, Health Coach, Author & Blogger attended the first day of India Today Conclave East 2019 being held in The Oberoi Grand in Kolkata. The leading expert in the fitness industry spoke at the session titled, Fitness Lessons: How to keep Body and Mind fit?
The Journey
The 51-year-old said, "It has been a long journey. When I was 12, my sister used to practice Jane Fonda, the 30-minute and the 90-minute challenges. The moment my sister used to go to work, we used to steal those cassettes and workout. That is when I developed a liking towards it and that is when my journey started. That led to me working out a lot. At the age of 16, I saved up and got a gym membership because only 5-star hotels used to have gyms at that time. I started picking weights and I used to pick so many weights that men in the gym were embarrassed looking at me. "
She also added, "I started yoga also 25 years ago and people used to tell me that yoga is for old people, but I felt really good after yoga. I started getting offers from magazines to write on fitness. I hadn't studied fitness, it was more about self-educating for me. I started writing, but then I went to study fitness."
Training Miss India Contestants
Deanne said, "When I came back I got Miss India, I was asked if I want to train the Miss India contestants, I was a little hesitant, you know, this is not what I signed up for. But while I was training them, I think for the first time in the history they were doing weight training. They were allowed to eat proper portion sizes and they got the most toned bodies ever and I didn't look back."
Diets
The fitness guru said, "I never went on diet, I never got obsessed, I would never follow a fad or I wouldn't follow a diet that was in fashion. I just started getting better as I started eating right, and started proper training. At the age of 50, I am fitter and stronger than I was at the age of 20, I am stronger than my children. I am stronger than my husband. One day, someone came to my husband and asked how old is your daughter, they thought I was my husband's daughter. You can reverse your age if you stay fit."
Circle of life
Deanne explained the concept of primary foods that have the most effect on your health, "I call them the primary food, secondary food is what people have on their plates and they are obsessed with. Primary foods are the aspects of life and are known to nourish it. Eg relationships, if you are in a bad relationship, it takes a toll on your health. Similarly, finances, people want more money for a nicer bag or a bigger house and it adds stress in your life. It is also about your home environment. It is these primary aspects of your life that you need to fulfill."
She explained what fight of light means, "In response to acute stress the body sympathetic nervous system gets activated due to sudden release of hormones. The stress prepares the body to react to danger mentally and physically, it is good to have this response, this way you can perform better. But in today's time, you are constantly fighting for that light so your body is constantly releasing cortisol, which increases your metabolism so you want to eat food more."
She also explained what does joy exactly means, "People mistake joy for pleasure. Eg you buy an expensive bag or an expensive car, it is an external pleasure but joy is inner peace and happiness that you get when you help a friend in need or your child does good or you do charity work. These things give you peace of mind."
"Similarly, spirituality in your life is also very important, yoga, tai chi are a must for you to not release cortisol. Home cooking is also very important, Vitamin Love goes in the food during home cooking, which makes the home-cooked food better than the restaurant meals any day," she said.
She also gave on advice on how to control your urge to eat sweets. "To reduce your sweet food craving, add sweet vegetables to your diet, like sweet potato, beans, green peas, beetroot, carrot. You add that, it will definitely reduce your cravings."
Full coverage of India Today Concalve East 2019
Fitness Mantra For People With Regular Lives
Deanne had a very simple answer for people to want to continue their fitness streaks for a longer duration. She said, "Movement is the key, find what you love and love what you do. If you love walking, keep doing that. Try Pilates, find a dance class, do not get obsessed with the gym. You should be able to workout anywhere. But first, complete the circle of life. Find what are the aspects that are missing in your life from the primary foods. Find what is missing from that list and why you are gaining weight. Look at your lifestyle choices."
She ended by giving a few examples, "You have seen yogis, they are so thin because they are really happy, they don't even think about food. Children are so happy, they play all the time, you want to run after them and give them food but they just want to play. Be happy from inside. The actors are paid to look like that but you and I do not need to look like that. I talk about wellness being a broad spectrum thing. People are obsessive, they are taking fat burning pills, not eating food, taking supplements and processed food, which is not correct."
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Deanne Panday at India Today Conclave East 2019: At 50 I am the fittest I have ever been - India Today
Posted: December 6, 2019 at 10:41 am
Princess Beatrice is the daughter of Sarah Ferguson, 60, and Prince Andrew, 59. Earlier this year, she announced her engagement to Edoardo Mapelli Mozzi, also known as Edo, and it has been confirmed they will marry next year. The royal has slimmed down in recent years, how did she do it?
In September this year, the couple announced their engagement and her sister, Princess Eugenie, quickly shared her excitement by posting pictures.
On Instagram, Princess Eugenie wrote: Beabea - wow! I'm so happy for you my dearest big sissy and dear Edo. It's been a long time coming and you two are meant to be.
She then shared a message from Beatrice and Edo about the news.
It read: We are extremely happy to be able to share the news of our recent engagement.
READ MORE: Weight loss: Top snacks to help you shape up revealed - which has fewest calories?
We are both so excited to be embarking on this life adventure together and cant wait to actually be married.
"We share so many similar interests and values and we know that this will stand us in great stead for the years ahead, full of love and happiness.
With the wedding confirmed for 2020, it is likely the Princess will already be making plans.
Many brides will go on a diet before tying the knot and this is something Beatrice might do as well.
DON'T MISS
The royal has previously slimmed down by pairing a healthy eating plan with regular exercise, according to her personal trainer, Nadya Fairweather.
Speaking in 2014, Nayda explained she had been training Beatrice for five years and opened up about how the Princess stayed fit.
She said: Beatrice is in great shape. She eats, which helps. She eats really healthily but she eats, which is massive in a celebrity world full of people starving themselves and doing crazy fad diets which I just do not agree with.
"Beatrice has beautiful curves and she embraces that.
As well as eating healthy meals, the trainer explained Beatrice exercised regularly to stay slim.
When working out, Beatrice is said to enjoy outdoor workouts and doing circuit training.
We do a full body workout each time I see her. We fit loads into a one-hour session as she has an amazing recovery time between sets of exercises, Nadya added.
We start with the lower body first and work on the big muscle groups like your quads. I am a big believer in squats and lunges.
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Princess Beatrice used this plan to slim - will she follow a diet for royal wedding? - Express
Posted: December 6, 2019 at 10:41 am
LONDON, Dec 5 (Reuters) - Britain holds an election on Dec. 12, a political gamble by Prime Minister Boris Johnson who sees it as his best chance to break the deadlock in parliament over Brexit.
The parties are on the campaign trail, travelling the length and breadth of the United Kingdom to drum up support.
Following are some colourful snapshots from the election trail:
The campaign routine of long journeys, early starts and late finishes isnt entirely compatible with a healthy lifestyle.
So far, Boris Johnson has been pictured eating a cream and jam covered scone in Redruth, a stick of rock candy in Blackpool and a sausage roll in Milton Keynes train station.
Hes visited a potato chip factory in Northern Ireland, a bakers in Somerset, at least two butchers and a brownies stall at a Christmas market in Salisbury.
All this has been washed down with tasters of Black Country beer, Cornish cider and Scottish whisky - and countless cups of tea.
Johnson has also revealed a weakness for flapjack, the rolled oats mixed with butter, sugar and syrup. Asked on TV on Thursday if he was a flapjack man Johnson replied: Im not meant to be ... Im trying to wean myself off them.
Labour leader Jeremy Corbyn provoked a very British row during a television interview after suggesting he often had Queen Elizabeths annual address to the nation on in his home at Christmas.
Its on the morning usually, we have it on some of the time, Corbyn, a republican, told ITV. His interviewer pointed out that the speech isnt broadcast until 1500 GMT.
Well said Corbyn. Our Christmas ... (there) is a lot to do, I enjoy the presence of my friends and family around on Christmas obviously like everybody else does, and I also visit a homeless shelter.
Labour education spokeswoman Angela Rayner valiantly defended her leader: He might watch it on catch up, some of us do, some of us have dinner at different times.
Britons love talking about the weather.
So, as the country gets ready to vote in its first December election for nearly 100 years, attention is turning to the forecast - and it doesnt look good.
The Met Office is predicting lower-than-normal temperatures, rain and, in some parts of the country, a risk of snow. Any drier interludes are likely to be short-lived in any one place, the forecaster said on its website.
However, the body representing the local councils who run the polling stations says organisers have taken precautions against a cold snap: With fleets of gritting trucks, state-of-the-art technology, more than a million tonnes of salt stockpiled and plans in place to try and ensure key routes to polling stations are accessible, councils have prepared for any freezing or snowy weather on polling day. (Reporting by William James and Kylie MacLellan; Editing by Janet Lawrence)
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ON THE CAMPAIGN TRAIL-The election diet: sausage rolls, brownies and flapjack - Reuters
Posted: December 6, 2019 at 10:41 am
While all of us try to look for foods that are good for our waistline, the heart or just boost our health, we often tend to ignore our eye health. Staying in front of the screen for long hours, being in front of bright lights, not being hydrated, simply not sleeping enough or just due to aging, we expose our precious eyes to so many risk factors every day. In all of these, we forget to take care of our vision and compromise our health.Just like the other parts of our body, our eyes too require love and care and the right nutrition. While we have all heard about the benefits of green leafy vegetables and carrots, we tell you about one superfood you must include in your diet and that is pine nuts!Dry fruits, nuts, and seeds are power-packed with nutrients, vitamins, and minerals. Pine nuts, known as 'chillgoza' seeds in hindi are considered to be supremely healthy, and in particular, a superfood for the eyes. Widely used in parts of the world, the white nuts were extensively used in the past and were found to contain medicinal healing properties. There are also other compelling reasons to munch on these seeds regularly.Pine nuts have a high concentration of Vitamin K, A and E, which, complemented by the antioxidant properties help a great deal in protecting the eyes from degeneration, delay the onset of risk factors associated with eye diseases like cataract and macular degeneration. They also come packed in rich beta-carotene, which further helps improve your eyesight. All of these benefits work by replenishing and revitalizing energy into tired eyes and improving your vision.Snacking on pinenuts every day can also supply lutein, a crucial enzyme found in our retinas which is extremely good for your vision and filter out the harmful UV light which we all need protection from. It also contains potent minerals in abundance, such as zeaxanthin which are good to nourish your skin and the hair. In fact, it is even suggested that pregnant mothers snack on pine nuts through the months to promote good health for their baby.The right way to have themApart from helping your eyesight and vision, pine nuts also carry a host of benefits and can help you ease digestion, weight loss and sugar spike up problems. Hence, it doesn't hurt to add this dietary staple to your diet. Munching on a handful of these seeds every day can be good for your overall health. You can roast them and consume, or add them to your salads, smoothies or curries.
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Include this one superfood in your diet to keep your eyes healthy! - Times of India
Posted: December 6, 2019 at 10:41 am
For anyone who thinks public transport subsidies are a sop to the middle class, allow me this one anecdote. In 1989, my mums life was revolutionised by a bus. We had no car and lived on a large estate that had a regular bus running through the middle of it, but no service reaching the dense tangle of streets and walkways away from the main road. The last few hundred yards from the terminus to our house was a struggle with shopping, a danger at night, and a death-trap in icy weather.
Then the local authority decided that transport was a right, not a luxury. For two years, while its funding lasted, a minibus called the Hoppa circled the estate every 10 minutes, dropping people at their front doors or picking them up before heading to the shops, the schools, the library, or relatives who lived on the other side of the estate.
Sometimes it was empty but just as often it was full to bursting, usually with young parents and older people, chatting and helping each other to keep their shopping trolleys upright. They knew the driver by name and sang to his radio. At least they did until it stopped. Its not an exaggeration to say that my mum became depressed when it did. That bus was more than a vehicle: it was a form of recognition, a form of care.
The idea that good transport is a right to be enjoyed by everybody, regardless of income or car ownership, has disappeared from the political agenda since buses were deregulated in the mid-1980s and the rail network privatised a decade later. Transport policy across the parties has been focused for decades on the nuts and bolts of travel: road-building, congestion and keeping Londons transport system regulated and, ergo, its economy pumped while the rest of the country suffered.
For this reason Labours manifesto commitments, founded on the principle that transport is an essential public service, are potentially as revolutionary as that Hoppa bus. Its the first time in decades that the social role of public transport has been prioritised, let alone acknowledged, by the major parties, and where the political dominance of the private car has been challenged.
The Tories have announced they will spend 28.8bn building and augmenting major roads, ignoring the fact that road-building creates more traffic rather than relieves it. Yet no sooner had Labour announced it would use that money instead to cut rail fares and season tickets by a third than a chorus of achingly sensible voices rose to point out that actually it would be subsidising middle-class commuters.
True, 42% of those who have made more than 50 train journeys in the last year live in a household with a combined income of 40,000 or more, while just 10% live in a household where the combined income is less than 20,000 a year. But doesnt that only prove that you have to be well-off to afford the train? How about a future in which decent public transport is something available to everyone, whenever and wherever they need it?
I use buses every day and trains several times a week. I live in Liverpool, have family in Birmingham and have used pretty much every grim privatised service on the network, including Northerns manifestly unfit Pacer trains. Believe it or not, labourers, airport service workers and nurses use trains to get to work. You find this out if you get a train at 5.30am.
Most trains between Liverpool and Birmingham are now standing-room only, since London Northwestern was allowed to extend the service to London without being required to add more carriages. These four-coach trains now carry northern soldiers returning to regiments down south, cabin crew going to Heathrow, welders from Aintree who can only get work in the Midlands. Im sure theyd love to hear how cheaper rail fares only benefit middle-class people.
Taking into account Januarys proposed above-inflation fare increases, Labour states that rail fares will have risen by an average of 40% across the country since the Tories entered power in 2010. Bus fares outside London rose by 71% between 2005 and 2018, to an average of 2.40 per trip. Theres a somewhat empty satisfaction to be gained from crowing at Labour cutting fares when its clear they are too high across the board: 2.40 for a bus fare is high enough to put off many people from travelling altogether.
Meanwhile, Friends of the Earth is criticising the three main parties for failing to cut car use by making it more expensive to drive, and this is where green campaigners, never mind the Greens themselves, reveal a willingness to prioritise fast transition over just transition. Theres nothing progressive about making people pay extortionate amounts to get around just because theyre using the wrong kind of transport.
It cant be made more expensive to drive before public transport is improved: for many people living in peripheral and rural areas it remains far cheaper and more convenient to drive than to take the few, ridiculously expensive, buses that exist. Driving takes up a disproportionate amount of the budget for people on low incomes: when those in poverty lose their cars, many risk losing their jobs, their contact with family members, and their ability to buy decent food. In other words, their ability to meet basic needs.
As always, mobility is fundamentally about class. Without decent public transport, millions of people drive when they cant really afford to run a car. And when car ownership is out of reach, too many people are cut off from the everyday realities of modern life: that you have to go beyond your immediate neighbourhood for work, social contact and a diet that does not rely on takeaways. Decent buses and trains, accessible to all, are not an option they are a necessity.
Lynsey Hanley is a writer and the author of Estates: an Intimate History and Respectable: Crossing the Class Divide
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Labours pledge to cut rail and bus fares would provide a lifeline for the poorest - The Guardian
Posted: December 6, 2019 at 10:41 am
Weve all been there: doing super well with our workout routine, eating super clean and healthy, and then the holidays roll around, and you feel like you ate so much mac n cheese, you could literally die. You had the best of intentions. You told yourself you were going to fill up on salad and green beans and turkey. (Okay, so maybe you were a bit unrealistic). That didnt happen, because food is delicious. If youre like a lot of people, you might be feeling a whole lot of emotions, and probably not a lot of them are positive. I dont need to tell you that beating yourself up over not being perfect is counterproductive but Ill tell you anyway. Dont worry, Im here to help.
When all is said and done (and eaten), you probably came to one of two different conclusions, right? One, you sayf*ck it, you already messed up, might as well give up. Two, you own up to your sh*t, recover, and get back on track. If you picked one, then we need to switch your whole mindset. How are you ever going to reach your goals (in fitness and life in general) if, for every one mistake you make, you give up and make another four or five? One bad meal or one bad day doesnt have to set you back for a week or more. So take a deep breath, stop beating yourself up, and take a look at my best tips to helping you get back on track.
I already touched on this a little, but first and foremost, realize that youre human and no one on Earth has ever stuck to a diet or lifestyle change perfectly. Diets are not designed for perfect execution, but thats a whole different topic of discussion that I could talk about forever. Bottom line, if you went harder at Thanksgiving than you had initially intended, forgive your mistake and dust yourself off.Its just a speed bump, you didnt crash and burn.Youll be okay.
Instead of focusing on all the negative feelings, focus on the upside. Did you have a great time with your friends and family? Did you enjoy the food? Did you avoid getting into an argument with Uncle Paul by making sure your mouth was full with mashed potatoes at all times? Regret nothing. The more you focus on the negative, the more youll stress yourself out, which will raise your cortisol levels and cause you to further demonize food. If you follow my school of thought, then you know we dont demonize fooddoing so will just make youwant more of the bad foodsyou have deemed off-limits, and in the long run, sabotage your own goals and happiness.
Okay, so instead of just not eating the next day to counteract the damage, drink a lot of water and make it a point to eat something green and crunchy like a salad (crunchy because of the lettuce, not croutons, sorry) for either lunch or dinner. The water and fiber will help move things along, literally and figuratively. Salad, soups, feel free to add whatever lean protein you want.Avoid processed foodsand try tolimit your sodium intake, because it will just make you more bloated. But, for the love of God, eat! Dont try to crash diet or deprive yourself of food or go on a juice cleansethats setting yourself up for more struggle, disappointment, and bad feelings in the long run.
If you feel so motivated, try to get a workout in. To be clear, this is not a punishment for your mistakes. Dont approach it like that, but approach it like, now that your gas tank is full, you have the resource to go the extra mile. You may find that you are able to lift heavier, run faster and go for more reps and sets. Use the extra fuel as a resource for achieving new fitness goals, but make surenot to over-exerciseto the point of injury.
Remember: As long as you dont give up, youll be okay. Keep the vibe and self-talk positive, because literally, EVERYONE on Earth goes through this. What matters is if you choose to bounce back from these setbacks. The difference between progression and regression not just in fitness, but in life, is realizing youre bigger than your mistakes.
This article originally appeared on Betches Lifestyle.
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So you ate too muchhere's how to reframe your thinking - Ladders
Posted: December 6, 2019 at 10:41 am
Over halfway through my 10K training programme,and it finally happened.
I actively started to look forward to going for a run. Not in the same way that I look forward to a child-free night and a glass of wine with a friend, but I no longer saw my runs as a hurdle to get over, yet another task to cross off the endless to-do list that is single parenthood. And the more I enjoyed this added part of my weekly routine, the more I noticed the running impacting other areas of my life. As well as falling asleep more easily and waking up less tired, I also started making changes to my diet.
I never used to think too much about how what I ate affected any exercise I might (or more likely might not) undertake, but the ever-looming race date encouraged me to take an every little helps approach to training, and this included ensuring that what I included and excluded from my meals was helping, rather than hindering my progress.
I am a pescatarian and I eat a mostly plant-based diet at home (with an allowance for eggs and cheese-related slips once in a while) so I wanted to make sure that the lack of animal proteins in my diet wasnt having a negative impact on my running. To make sure I was getting everything I needed, I spoke to nutritionist Kim Pearson, who ran me through the most common nutrients lacking in a vegan diet, so that I could ensure I was getting enough.
How to start running: top tips for new runners
If you're following a vegan diet there's a higher likelihood of certain nutritional deficiencies. Kim told me. Iodine, Omega 3, Vitamin B12, Vitamin D and Iron are all on the list, so if you think you could be lacking in any of these you should consider supplementing.
Rebecca Cox is training for a 10K run (Rebecca Cox)
Since I still include fish and eggs in my diet, Kim recommended including at least one weekly portion of fatty fish, and a protein-rich breakfast such as eggs and avocado to power my training runs. But the biggest change to my diet since I started running? The introduction of a protein smoothie.
I used to think these were just for mirror-posing-weight-lifting-gym-going-musclemen, but my NutriBullet has never seen more action. Kim ran me through the basics of building the perfect protein smoothie, and I now have one after every run or gym session. Not only does the protein help aid muscle growth and recovery, the other ingredients I throw in are packed with beneficial nutrients to help keep me strong and healthy (essential for parenting, let alone race training).
The perfect post-run smoothie should contain sources of protein, healthy fats, vegetables, fruit, and a liquid like a nut milk or coconut water, says Kim. Protein is key for athletes for aiding muscle repair and recovery. When it comes to protein powders, keep in mind that the more natural the better, so opt for those with a short ingredient list. Rice, pea and hemp protein are all good options for vegans.
Rebecca shares the recipe for her post-run protein smoothie (Rebecca Cox)
My Perfect Post-Run Protein Smoothie Recipe
1 Scoop of Protein Powder (I use Sunwarrior Organic Vanilla)
Coconut Water (a slug)
Coconut Milk (a slug)
Spinach (a handful)
Kale (a handful)
Frozen blueberries
Peanut Butter (1 teaspoon)
Mixed seeds (sprinkling)
Chia seeds (sprinkling)
As well as a post-run smoothie, I always try to aid my post-run recovery with a good stretch and I throw some magnesium bath salts into my evening bath to help aching muscles. I also try to include anti-inflammatory foods in my diet such as ginger, turmeric and garlic (I make a lot of curries).
The Single Mum 10K Run: 5 reasons to start running
With the race date looming, I finally feel like Im getting the hang of this running lark, and it feels like the pros are starting to outweigh the cons. Just like sleep training a toddler, its all about routine, and when it comes to running, that means a manageable training programme and looking after your body correctly. And as for the peanut-butter kale protein smoothie: dont knock it until youve tried it.
Rebecca will be writing about her fitness journey for the Evening Standard. Follow her progress here.
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Originally posted here:
Nutrition for running: the perfect post-run protein smoothie - Evening Standard
Posted: December 4, 2019 at 9:47 pm
To eat is such a simple life pleasure, and yet many people struggle with their relationship with food.
We are presented with an image of what is considered the ideal body. Usually, slim and lean for women, and muscular and athletic for men. We are led on to believe that food is the means by which we can achieve this certain look.
We are conditioned to villainize food. We have a distorted perception of what it means to eat healthy.
Too often we focus on the foods that are bad for us and foods we should not be eating.
We think carbs will lead to excess fat. We feel a need to avoid sugars at all costs. We fail to distinguish between saturated and unsaturated fats. These notions are ill-advised.
Nutrition is not something we are well versed in. But by taking the liberty to educate ourselves on food, we can free ourselves from the medias misguided nutritional advice we so often find ourselves falling for.
Dieting can certainly lead to short-term changes, but it is not something that is sustainable.
When we do decide to have a cheat meal or cheat day, we feel unnecessarily guilty over it. We tend to repent by undereating the next day. Or, sometimes, we give into our cravings and binge eat to excess.
In reality, eating a sugary treats or junk food every once in a while is not something to agonize over. It should feel satisfying and rewarding to eat something delicious that we dont regularly have.
Always counting calories with scrutiny can lead to unhealthy obsessions with what we allow ourselves to consume.
These unhealthy coping mechanisms are due to the mindset we have towards food. Good eating is a lifestyle, not a diet. Food should be something that is cherished, not a point of concern.
We should instead shift our focus towards the food we can and want to eat. Lets allow ourselves to enjoy our meals calorie counting should not even be an afterthought.
And the truth is calories are not as significant as the media tells us they are. If someone is trying to change their body, whether it be losing weight or gaining muscle, the real emphasis should be on micronutrients. Increasing the amount of fiber in your diet aids with weight loss, while proteins work to build muscles.
It is still possible to have a healthy relationship with food and your body, while still attempting to change the way you look. We just have to be mindful about the relationship we have with food.
Eating a treat once in a while is not the end-all, be-all the media makes it out to be. We should happily allow ourselves to indulge in all the wonderful flavors food has to offer.
Everything can be eaten as long as it is in moderation.
Eating fresh fruits and vegetables and cooking our own meals rather than microwaving pre-made processed food is more influential than anything else. This crafts a healthy relationship between our bodies and our food. Healthy eating is wholesome eating.
By regularly eating whole foods, we maintain a healthy lifestyle.
Lets eat not diet.
Catherine Van Weele is a sophomore studying political science. Follow her on Twitter @catievanweele.
Read more from the original source:
Having a healthy relationship with food is essential - Daily Aztec
Posted: December 4, 2019 at 9:47 pm
Joseph Essas is on a special diet.
As the CTO of OpenTable, Essas oversees an app for people to reserve and review over 55,000 restaurants - but as an Orthodox Jew who only eats certified kosher food, he estimates that only 30 of those restaurants are compatible with his religious observance.
Insider spoke to Essas at an event hosted by Jew in the City, an organization dedicated to breaking down stereotypes about Orthodox Jews, where he was recognized as an "Orthodox Jewish all-star." He told Insider that keeping kosher has led to some amusing misunderstandings when restaurants try to accommodate his dietary restrictions.
"I've had [kosher] airline food brought in the fanciest restaurants in the world," he said. "I've had people serve complete traif [non-kosher] and say, 'This is kosher.' I've had people bring ham and say, 'This is kosher.' I've had it all."
If he can't eat the food at a restaurant, Essas politely declines and offers a simple explanation.
While his religious practice has presented certain challenges around dining out, Essas is particularly grateful for the opportunity it grants him to dine in. The practice of observing Shabbat, the Jewish Sabbath during which work ceases from sundown on Friday to sundown on Saturday, allows him to spend quality time with his family despite his busy schedule (celebrities like Karlie Kloss and Natalie Portman have also attested to the benefits of unplugging from technology on Shabbat).
"We have offices everywhere in the world, so I travel a lot. But I'm always home for Shabbat, never miss it," he said. "I feel Shabbat is a gift we have that others haven't figured out yet, how important it is to just disconnect and spend time with your family, and that it allows us to do so."
Even though he can't take full advantage of OpenTable's array of restaurants, Essas says that it's not the first time he's led a company that isn't pertinent to him personally.
"Before OpenTable, I was the CTO of a company called eHarmony, so I couldn't use that service either because I'm happily married," he said, citing his wife of 23 years and five children. "Now I work at OpenTable. It's the story of my life."
