No, this is not a blog about trying to get kids to eat dinner. Rather, I thought I would let my travels once again spark a blog topic. I found myself traveling between three states in three days this past week and the last trip was once again with my Junior Triathlon team for a race in Washington.
As you can imagine, my dietary choices are watched closely by my athletes and parents. At our team dinner the night before the race, it was a BYOF (bring your own food). Many restaurants and dishes were represented and then there was the outcast, me, who was represented by a grocery store. Amidst pasta, chicken, salads, and sandwiches, I sat down with a tub of cottage cheese (with fat) and blueberries. Mixed together, this became my dinner. Why you may ask (as others did)? Because I like these foods together, they are great for controlling blood sugar and to be honest, I just wasn't in the mood for restaurant food. I did top this off a bit later with some dark chocolate (85% cocao)!
It got me thinking about why our society believes that we must eat "meals" at meal times. I have been the "salmon swimming upstream" most of my career so why should my thought process on this topic be any different? Does breakfast, lunch, or dinner mandate a big sit down meal? In my world it does not and perhaps we can begin looking at these as, what I like to term, feedings instead of meals. It will take a paradigm shift to do this and you should be comfortable with receiving blank and questionable stares from colleagues and friends.
It's just a thought. You will have a few opportunities to feed your body throughout the day and control/optimize your blood sugar at the same time. This does not necessarily mean that you must conform to eating restaurant food all of the time if you are on the road. Listen to your body, identify your resources, and feed your body based on it needs and desires. There is certainly nothing wrong with that.
Enjoy your week!
Bob
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Sunday, June 19, 2016
Sunday, June 12, 2016
Winding down
I was reflecting on my busy weekend this evening, sitting in my hammock in my backyard when I started to ponder what "winding down" really means. Of course, it will be different for each person but specific to nutrition, what do you do to wind down? Have you ever really thought about this?
It's a profound thought because I am sure many people believe winding down nutritionally means cheating or disengaging from their "diet". I believe there is a deep behavior component to winding down which I would encourage you to search within yourself to discover. Winding down means relaxing my mind and body. Will letting my guard down produce a negative eating behavior or response? For me, absolutely not because I am almost always in control of my perception to food and how it responds to my blood sugar.
However, the intuitive eating response may be blunted when you are tired, your mind "fried" from work or your body fatigued from training. If you find yourself eating something for no reason or are completely disengaged with the eating process (that is, the enjoyment of nutrients and satiety you receive from them), then you may have to spend a bit more reflection time in the behavior category.
Changing and adapting behavior is not easy and is, in fact, a lifelong skill development process. I would recommend one simple exercise to help you improve your behavioral realization process: ask the question, "Why?". Not in a negative sense but if you are reaching for something that you do not normally eat, ask yourself why and what is driving your behavior to make this choice. There is not a correct or incorrect answer. Rather, you are trying to become more intuitive with your eating in an effort to understand the "why" behind your food choices and how they are linked to your emotions.
Go ahead and wind down, enjoy some R&R but try to always engage with your "Why".
Until next week...
Bob
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It's a profound thought because I am sure many people believe winding down nutritionally means cheating or disengaging from their "diet". I believe there is a deep behavior component to winding down which I would encourage you to search within yourself to discover. Winding down means relaxing my mind and body. Will letting my guard down produce a negative eating behavior or response? For me, absolutely not because I am almost always in control of my perception to food and how it responds to my blood sugar.
However, the intuitive eating response may be blunted when you are tired, your mind "fried" from work or your body fatigued from training. If you find yourself eating something for no reason or are completely disengaged with the eating process (that is, the enjoyment of nutrients and satiety you receive from them), then you may have to spend a bit more reflection time in the behavior category.
Changing and adapting behavior is not easy and is, in fact, a lifelong skill development process. I would recommend one simple exercise to help you improve your behavioral realization process: ask the question, "Why?". Not in a negative sense but if you are reaching for something that you do not normally eat, ask yourself why and what is driving your behavior to make this choice. There is not a correct or incorrect answer. Rather, you are trying to become more intuitive with your eating in an effort to understand the "why" behind your food choices and how they are linked to your emotions.
Go ahead and wind down, enjoy some R&R but try to always engage with your "Why".
Until next week...
Bob
Website
Monday, June 6, 2016
Planning, Preparation and Parfaits
This will be a short and sweet blog about one of my favorite issues that athletes normally have: what to eat while traveling. I recently traveled to Wisconsin to coach a few of my Junior athletes at a draft-legal triathlon. My oldest son accompanied me as he was racing. This is important because the Sport Dietitian in me must be on high alert to ensure he navigates his nutrition to support optimal performance.
When I travel, I make it a point to bring a few necessities with me which typically includes a light trail mix, Generation UCAN snack bars and a few packets of UCAN protein. These are what I refer to as my “emergency foods”. I am delayed in an airport, can’t find a grocery store immediately upon arriving at my hotel, or simply need an extra snack to control and optimize my blood sugar and support my Metabolic Efficiency. These snacks sometimes make it back home without ever being consumed but they are with me just in case.
I happened to stay at a hotel that did not have many amenities (restaurant food was not good) nor was it extremely close to a bigger city with the typical eating establishments. However, there was a grocery store, Piggly Wiggly nearby and I did have a refrigerator in my room. Whenever I travel, I ensure that I have a refrigerator in my room since my first stop is usually the grocery store to purchase some basics to build snacks and light meals.
This trip was no different. I visited the Piggly Wiggly and stocked up on a few essentials. My final bill was $23 (for two people and many snacks and light meals). Some items in my basket included blueberries, bananas, cherries, grapes, beef jerky, Greek yogurt, peanut butter, granola, and spoons. Can you pick out the foods that you can combine to improve Metabolic Efficiency? Yes, there is a reason for the foods that I purchased!
Planning and preparing is probably one of the most important things that you can do when it comes to remaining metabolically efficient while traveling. Take a little extra time on the front end of your trip to construct an “emergency food” list and pack them with you. Identify the nearby grocery stores and restaurants where you will be staying prior to leaving if possible and be sure to visit the grocery store first thing upon arriving at your destination.
As for the parfaits…well, that was one of our breakfast options. I grabbed the coffee cups that are always in hotel rooms and layered the Greek yogurt, fruit, and granola. Quick, easy and metabolically efficient!
Until next week…
Bob
Sunday, May 29, 2016
Sports Genomics Part 1: SNP's
Did you know that there are between 20,000-25,000 genes in humans but there are 10 million or more SNP's? SNP stands for single nucleotide polymorphism which, in easier terms to understand, is like a spelling error on a gene. When a gene has a SNP on it, it alters the protein function in the body by affecting the biochemistry of the cell.
Having a SNP on a gene can lead to some negative consequences inside the body such as increased inflammation, reactive oxygen species. For an athlete, this is a huge deal. Think about it. If you have a SNP on a group of genes that affect the body's ability to quench free radical production and inflammation, this could lead to slower recovery, decreased performance, and potential injury.
Now, genes can be affected from inside the body and outside the body (the environment). Interestingly, certain foods can turn on and off genes and can be used therapeutically to "work around" SNP's that may be present on genes. Which foods? Well, it's not as easy as just eating more fruits and vegetables as most Registered Dietitians recommend. I mean, it's not a bad thing but we know that each person will have an individual "feed your genes" nutritional profile that should be followed based on their individual SNP's. Some foods may be trigger certain pathways and biochemical cascades in one person but not another.
A key thing to remember that herbs and spices are of tremendous benefit to health and feeding your individual genes and associated SNP's.
So, what should you do now? Think about this a bit. Sports Genomics. Let it marinate in your mind and keep following along as I will dedicate a few more blogs to this topic to help you understand more about it and some additional action items but remember, just like Metabolic Efficiency, if you don't test, you don't know. At some point, I would highly recommend getting a Genomic test done so you are more educated about you as an individual and what can help you improve your health and performance. eNRG Performance will offer Genomic testing in the near future so stay tuned.
Until next week...
Bob
Website
Sunday, May 22, 2016
The Banana
I bet you think I am going to take this blog and explain the "good" or "bad" benefits of a banana, huh? Nope. I was honored to attend a Sports Genomics clinic this past week in Boulder and not only did I expand my knowledge base of a very fast growing segment of the sports nutrition field, but I also had the opportunity to give a presentation to the 10 Sport Dietitians in attendance.
As I was intensely learning the first two days from three experts in the field (1 PhD, 1 MD and 1 RD who specializes in culinary genomics), I began thinking about where Metabolic Efficiency fits in. It is fairly obvious (to me at least) how my Metabolic Efficiency concept matches with sports genomics (more on that in a future blog) but I really began thinking of the testing similarities.
Genomic testing is fairly easy to have done but does require a trained eye to interpret and make recommendations. The same holds true for Metabolic Efficiency Testing. Blood work, same thing. So, I began thinking of the three tests and how they are related and if they could support one another. As my brain was filling up each day with unbelievable information regarding genomics, athletes, and nutrition, an analogy of the testing started to form. Enter the banana.
Blood work testing is certainly beneficial but what if you do not pick the right tests to measure? The interpretation may miss something. The opposite is the case with genomic and Metabolic Efficiency testing. There is almost too much data (if there is such a thing) where the nutrition practitioner must decide what is relevant for that athlete at that particular time.
Here is where the banana comes in. I have crafted the analogy of these three tests (blood work, Metabolic Efficiency and genomic) into a banana. The peel of the banana is blood work testing. Somewhat beneficial but may not provide you measurable action items and may be discarded. In fact, many individuals do not know what to do with the blood work results that they receive from their doctor. The fruit of the banana is Metabolic Efficiency testing. It is tangible information that will dig deeper into the fruit (body) to yield very specific information regarding substrate (carbohydrate and fat) usage. Finally, the seeds of a banana, the deepest layer of information in the fruit itself is genomic testing. It is highly individual to that particular fruit (body) and will provide information on the most microscopic level.
All three layers are important and will provide a well rounded knowledge base for any athlete but one without the other may not be as beneficial as all three together.
And there you have it. The banana. As I digest (pun intended) the information I learned at the Sports Genomics clinic and begin to put it into practice at eNRG Performance, you will no doubt here more and more of how the testing can benefit you but also how the topic of "feeding your genes" will become part of your nutrition behavior system.
Until next week!
Bob
Email
Website
As I was intensely learning the first two days from three experts in the field (1 PhD, 1 MD and 1 RD who specializes in culinary genomics), I began thinking about where Metabolic Efficiency fits in. It is fairly obvious (to me at least) how my Metabolic Efficiency concept matches with sports genomics (more on that in a future blog) but I really began thinking of the testing similarities.
Genomic testing is fairly easy to have done but does require a trained eye to interpret and make recommendations. The same holds true for Metabolic Efficiency Testing. Blood work, same thing. So, I began thinking of the three tests and how they are related and if they could support one another. As my brain was filling up each day with unbelievable information regarding genomics, athletes, and nutrition, an analogy of the testing started to form. Enter the banana.
Blood work testing is certainly beneficial but what if you do not pick the right tests to measure? The interpretation may miss something. The opposite is the case with genomic and Metabolic Efficiency testing. There is almost too much data (if there is such a thing) where the nutrition practitioner must decide what is relevant for that athlete at that particular time.
Here is where the banana comes in. I have crafted the analogy of these three tests (blood work, Metabolic Efficiency and genomic) into a banana. The peel of the banana is blood work testing. Somewhat beneficial but may not provide you measurable action items and may be discarded. In fact, many individuals do not know what to do with the blood work results that they receive from their doctor. The fruit of the banana is Metabolic Efficiency testing. It is tangible information that will dig deeper into the fruit (body) to yield very specific information regarding substrate (carbohydrate and fat) usage. Finally, the seeds of a banana, the deepest layer of information in the fruit itself is genomic testing. It is highly individual to that particular fruit (body) and will provide information on the most microscopic level.
All three layers are important and will provide a well rounded knowledge base for any athlete but one without the other may not be as beneficial as all three together.
And there you have it. The banana. As I digest (pun intended) the information I learned at the Sports Genomics clinic and begin to put it into practice at eNRG Performance, you will no doubt here more and more of how the testing can benefit you but also how the topic of "feeding your genes" will become part of your nutrition behavior system.
Until next week!
Bob
Website
Sunday, May 15, 2016
A Sugar Cube vs. A Spoonful of Olive Oil
As you know, following a metabolically efficient lifestyle is centered on controlling blood sugar by combining the proper nutrients (protein + fiber + fat) throughout the day. It is centered on creating a healthy relationship with food, and teaching better instinctual eating cues. ME is not an exercise prescription tool, device, concept or the like. Recently, I heard ME testing being compared to the Maffetone Method but try to compare a cube of sugar to a spoonful of olive oil. Pretty difficult to find the similarities.
I developed the Metabolic Efficiency test over a decade ago, using my exercise physiology know-how. It was methodical in the structure, down to the pre-test protocol. But more importantly, the implementation of the test is what separates it from all other physiological testing. ME testing provides an individual with a snapshot of their current daily nutrition plan. It is a nutritional assessment. Can we find your heart rate, power, or pace in which you should exercise to burn more fat? Sure. It is possible but it is not the point of the test. The goal is to tell you if your nutrition is supporting your health and performance goals. After having a Metabolic Efficiency test, you have a nutrition plan created for you that is focused on improving health and performance parameters. Simple as that.
Comparing ME testing with the MAF method is not a fair comparison. ME testing uses technology, physiological principles, and experienced professionals to interpret the data. The MAF method uses extrapolations and equations based on physiological principles. There is not measurement of physiological data. I am not saying the MAF method is not pertinent for what it is trying to offer. What I am saying is that, quite simply, ME testing and the MAF method cannot be compared to one another.
It's like trying to compare a lactate threshold blood test with a Metabolic Efficiency test. The former tests fitness and provides training zones while ME testing tests nutritional status and provides the opportunity for a qualified professional to provide a nutritional plan based on the data found in the test.
Want more proof that ME testing should not be compared to the MAF method? Here are four of eNRG Sport Dietitians data sets for ME testing and calculation of their MAF heart rate.
What does this mean? I think it is quite clear actually. You can be quite off in using a predictive equation to determine your aerobic heart rate for training. Using a physiological measurement allows you to "peek" inside your body with more accuracy based on your current fitness level.
Metabolic Efficiency is a concept that I developed that centers on the manipulation of nutrition to impact blood sugar. I created the physiological test to validate the nutrition strategies.
However, keep in mind that the point of this blog was to provide you the reasons why you cannot compare a sugar cube to a spoonful of olive oil. Please don't think that just because two concepts may discuss the same principles (such as improving fat burning) that they are the same. It is quite the opposite in most instances.
Until next week...
Bob
Sunday, May 8, 2016
Back at it
Hello world, it's me again! I've taken a couple of good cracks at being consistent with my blog in the past but it never worked out the way I had planned due to other work projects popping up. However, now is the time and I am committing to writing a blog every week for the rest of 2016! These blogs will not be lengthy. They will make you ponder a few things. They will make you scratch your head. They will make you want to learn more. They will make you want to think twice about the nutrition and exercise plan you follow. They may be controversial. They may be highlighting research. One thing is for sure: each blog will include a huge splash of reality so stay tuned and enjoy the journey!
Back to Blogging
In 2003, I had a vision and after three years, I introduced it to the world. Metabolic Efficiency. Since 2006 many things have happened regarding this concept. It has progressed from a dietary strategy to cure GI distress in endurance athletes to improving health markers, inducing safe and effective weight loss, and decreasing the need for copious simple sugars during sport competition. I have refined the testing protocols, introducing it to many different populations of athletes. I have created two levels of the Metabolic Efficiency Training Specialist certification, one for fitness and coaching professionals and one for health and medical/nutrition professionals. I have written hundreds of articles about the topic, given presentations at annual conferences and for athletes, and have written the book on Metabolic Efficiency (now in its second edition).
Even with all of these great accomplishments, there still seems to be some confusion about what Metabolic Efficiency really is. I could go on and on about how great of a concept it is but let's leave my first blog back with a bit of support by a recently published 2016 Position Statement by the American College of Sports Medicine, the Academy of Nutrition and Dietetics, and the Dietitians of Canada. This Position Statement is pretty big stuff in the world of sports nutrition so us Sport Dietitians take note of the updates.
Under the New Perspectives in Sports Nutrition, point #3 states the following:
"A key goal of training is to adapt the body to develop metabolic efficiency and flexibility while competition nutrition strategies focus on providing adequate substrate stores to meet fuel demands of the event and support cognitive function."
Look at independent research studies all you want (and I do frequently). There is always bias in them and I will highlight a few of these throughout the year. However, there is no arguing with a Position Stand from three reputable organizations. For Metabolic Efficiency to be highlighted as a new perspective in sports nutrition is both an honor to me but also a sigh of relief that proves that there are more forward thinking sports nutrition professionals such as myself.
Until next week...
Bob
Back to Blogging
In 2003, I had a vision and after three years, I introduced it to the world. Metabolic Efficiency. Since 2006 many things have happened regarding this concept. It has progressed from a dietary strategy to cure GI distress in endurance athletes to improving health markers, inducing safe and effective weight loss, and decreasing the need for copious simple sugars during sport competition. I have refined the testing protocols, introducing it to many different populations of athletes. I have created two levels of the Metabolic Efficiency Training Specialist certification, one for fitness and coaching professionals and one for health and medical/nutrition professionals. I have written hundreds of articles about the topic, given presentations at annual conferences and for athletes, and have written the book on Metabolic Efficiency (now in its second edition).
Even with all of these great accomplishments, there still seems to be some confusion about what Metabolic Efficiency really is. I could go on and on about how great of a concept it is but let's leave my first blog back with a bit of support by a recently published 2016 Position Statement by the American College of Sports Medicine, the Academy of Nutrition and Dietetics, and the Dietitians of Canada. This Position Statement is pretty big stuff in the world of sports nutrition so us Sport Dietitians take note of the updates.
Under the New Perspectives in Sports Nutrition, point #3 states the following:
"A key goal of training is to adapt the body to develop metabolic efficiency and flexibility while competition nutrition strategies focus on providing adequate substrate stores to meet fuel demands of the event and support cognitive function."
Look at independent research studies all you want (and I do frequently). There is always bias in them and I will highlight a few of these throughout the year. However, there is no arguing with a Position Stand from three reputable organizations. For Metabolic Efficiency to be highlighted as a new perspective in sports nutrition is both an honor to me but also a sigh of relief that proves that there are more forward thinking sports nutrition professionals such as myself.
Until next week...
Bob
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