Workout of the day for Tuesday August 6th, 2013:
Behind the Neck Jerk 1-1-1-1-1-1-1
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
KB Swing (Heavy)
Box jump, 30″/24″
Keep keeping your partner on track with the nutrition challenge! Post to comments: What is one thing you can do better this week to assist your partner in this challenge?
If you have yet to peruse the website Mark’s Daily Apple, you are missing a wealth of information and motivation, particularly in regards to nutrition. Mark is the author of The Primal Blueprint and shares well educated insight to help us eat and perform better.
In a recent blog post: When Listening to Your body Doesn’t Work Mark describes the difference between well balanced healthy signals telling us that we should and need to eat and signals that, because we have a variety of health issues, tell us incorrectly that we should eat.
Mark goes over a variety of different issues that can cause us to over-consume and/or to crave things that are not healthy for us and healthy tips on overcoming our relative issues to bad information/signals from our bodies:
When we can’t access stored body fat
When our ability to use stored body fat as an energy source is impaired our bodies become adapted to using Carbohydrates as fuel, but our bodies cannot hold much glucose in the liver and muscles so we run out of energy quickly and will need to eat more.
Solution: We need to eat healthy (quality food) to become Fat-Adaptive and it will take time. Believe that your body is a machine and it takes some reprogramming but if you put in the effort you will continue to succeed.
When we are insulin resistant
When we are insulin resistant our body/brain does not get the message that food has been and is currently being digested, without this signal we may keep eating.
Solution: To give our bodies the best chance at being insulin sensitive.
When we are addicted to junk
Junk food acts releases dopamine and “brain morphine” that makes us feel good. We become addicted to this feeling similarly to cocaine and crave more.
Solution: When we have hunger pains for junk food choose to be satiated on quality fats/proteins and vegetables. Learn to retrain your brain to associate hunger with healthy choices.
When we are experiencing reactive hypoglycemia
In well functioning metabolisms a drop in blood sugar is a good indication that we need to eat more, but in the reactive hypoglycemic state eating (especially carbohydrates) can cause a spike in insulin and drop in blood sugar causing us to over eat, gain weight, and continue the process.
Solution: Stick to foods that do not raise your insulin so much: protein/fats to control your blood sugar.
When our sleep is bad
Lack of sleep stimulates our appetite, diminishes our bodies ability to handle glucose and insulin, and increases the likelihood that we will succumb to the stimuli of junk food.
Solution: Get on a regular sleep schedule of 8-10 hours a night.
The pattern for most of these problems is to retrain our bodies to eat high quality proteins/fats and vegetables. Retraining 20, 30, 40, 50+ years of wiring and signals will take time. But if you follow the process and don’t stress out too much it will work. Have fun creating little goals for yourself, find others to help you stay accountable, and enjoy the process of eating and feeling better.