The Mayo Clinic... disseminating faulty information!



I came accross the Mayo Clinic Podcast about weight loss and the emotional and psychological aspects of overeating. For the most part it is a good show, but they do make a few critical errors. I posted the transcript and my comments and highlights on my blog...



http://tinyurl.com/ynl6qv



Let's discuss!

Kim,



Interesting point about beef. while I consider myself a devout carnivore I can go weeks without eating red meat. Usually because I forget. Beef is also usually not a lean meat so doesn't quite qualify for a 'lean meat in every meal'.



I Love fish and try to eat it as often as possible and I agree about over indulging on sushi, if you already like it it can bre pretty easy to get too much, and too much of any thing including protein will also lead to storage of fat.



Awesome point about the omega-3 content in farm fish, I had no idea.



I just came accross a new product that claims to be a bazillion times more powerful than fish oil, get this...you know what humpback whales eat all summer long so that they can have enough stored energy to survive the birthing season? Krill. Apparently krill oil is far superior to fish oil and you have to take far less of it to get the benefit. I just heard about it and haven't researched it fully yet, but I wil let all know when I find out more.



Anyway, I think the point about protein is that you must have enough of it from a variety of sources to provide your lean muscle mass with the building blocks it needs to stay full and repair damaged tissue.



Here's an interview I did with renown nutritionist John Berardi...



http://www.strengthradio.com/articles.php?a=read&a id=103



In it he makes some pretty outrageous claims about protein.

I am on a gain weight plan...Sounds funny I know, but I just made a classic rookie mistake (and I'm no rookie). You see I have the other kind of problem, when I don't workout I LOSE weight, I am naturally skinny, and not the rock star kind of skinny that looks good in low light, more like the small little flab boy that couldn't lift his own toothbrush.



By and large this keeps me pretty well motivated but in my zeal to take it to the next level the rookie mistake I made was to over eat so much that all I got was fat and not really more muscular. So now I have to revisit my plan to make sure I am doing it right. Below is the text from my last podcast. The podcast is new every Sunday so this will be relevant for one more day.



Well, actually it is relevant to anyone who is trying to gain more control over their bodyfat% whether trying to lose or gain weight. These principles remain true.



Do they make sense to you? Have you used any of them in your fitness goals? Agree or disagree? I would love to find out what you think...



Ten food management tips for success at any point in your fitness life



1) Unless otherwise directed: Rhythm System meal every 3 hours to capitalize on your TEF. Remember TEF is the Thermic Effect of Feeding and it can be responsible for as much as 15% of your Daily Caloric Expenditure. Eat often to burn fat.



2) Eat complete, lean protein each time you eat.

You have to eat muscle to gain muscle. Meat is Animal Tissue. Lean meat is muscle tissue. Eating animal tissue every time you eat is your only guarantee to gain the raw materials to gain muscle.



3) Crunchy Green Vegetables on your plate every time you eat.

That’s right, every time you eat (every 3 hours, right?), in addition to a complete, lean protein source, you need to eat an equal or greater portion of crunchy green vegetables.



4) Use Carbohydrates wisely.

Rhythm System Carbs are equal to or less than the size of the lean protein or vegetable as you look at them on the plate. Low Carb meals are almost exclusively vegetables and protein. And Protein / Fat meals are exactly that: Almost no carbs at all, these meals are almost exclusively meat dishes. Make sure you save meals that are higher in Carbs for early morning and right after your workout.



5) A good percentage of your diet (25-35%) must come from fat.

Just be sure it’s the right kind. There are 3 types of fat â€" saturated, monounsaturated, and polyunsaturated. Eating all three kinds in a healthy balance can dramatically improve your health and even help you

lose fat. When you eat saturated fat it should come from your animal products like higher fat meats or butter during cooking. When you eat monounsaturated fat it should come from mixed nuts, olives, and olive oil. And your polyunsaturated fat should come from flaxseed oil, and fish oil.



6) Do not consume calorie containing drinks including fruit juice and the all time enemy: BOOZE.

Water, Coffee, Green tea, herbal tea, Yerba Mate are all excellent choices for diet success.



7) For the next 12 weeks do not unwrap one single food item to eat it.

Your entire diet should be whole foods. IF YOU MUST: Right after a workout you can indulge in a high sugar or processed food group.



8) To “cheat” or not?

When you eliminate food groups you give them power. That means that sometimes you can get overwhelmed by your choices. 100% nutritional discipline is not required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is small enough that you may be allowed to cheat. Just make sure you do the math and determine what “cheating” really means. For instance, if you’re eating 6 meals per day for 7 days of the week â€" that’s 42 meals. 10% of 42 is about 4. Therefore if you “break the rules” 4 meals each week, it should not have a deep impact on you success. However, like anything, you must determine whether or not it will work for you.



9) Develop food preparation strategies.

Cook up enough food each time you cook to have three meals of leftovers. That way you will have fat burning whole foods at hand when you need them. I can guarantee you one thing: If you are consistent with your food planning and preparation you will be successful.



10) Balance daily food choices with healthy variety.

Do not try to accelerate your progress by eating chicken and salad 6 times per day every day for the next 12 weeks. Variety is the key to your workouts and your nutritional program. Variety also insures that your body gets all the building blocks it needs to adequately repair damaged tissue.

Jarge Cruise's three hour diet is actually a really good plan.



I post my podcast on Sunday nights and this past Sunday I recorded a show that is all about the top ten diet tips I have seen work best in my last ten years of training, the first tip is about a regular eating interval of about every 3 hours the primary function of which is to stabilize blood sugar.



The show is avaiable at http://www.strengthradio.com/rss/strengthcast.xml



or you can look for The Strengthcast in itunes.



I love talking about fitness and nutrition so I will be keeping tabs on the posts. It is motivational for me because I need to keep my discipline up as well.

Hey people,



I am Jason and I am a personal trainer in New York, I am a fan of Chris Brogan's (more of a digital stalker really) and I am always on the lookout for highly motivated people.



I love fitness and I always need a boost to take it to the next level, happy to share my expertise. I do every week on my poodcast: The Strengthcast at http://www.strengthradio.com



My twitter addy is http://www.twitter.com/jasoncscs



The cscs by the way stands for Certified Strength and Conditioning Specialist



It comes frm the NSCA http://www.nsca-lift.org



Looking forward to the happenings at Traineo.



Best,

-J