36 – Eating rules of thumb, recipe tips, problems with grains
(duration 24:35)
In this show we discuss an eclectic mix of topics, starting with the best way to eat Mexican food and what sort of carb-to-protein ratio is optimal. Kevin offers a great hmfb salad (patent pending;) that includes grass-fed beef. We cover the problems with various carbs, not eating an adequate breakfast or greens, or being properly hydrated. Black tea has its health benefits too. Finally, we cover a couple listener emails dealing with the deleterious nature of grains and particular exercise equipment to maintain strength and fitness, as well as my ingenious method for eating blueberries with almond butter (gleaned from a chimp technique:).
Stay tuned for next week’s interview with Dr. James Carlson!
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Item mentioned in this episode:
5 Reasons You Are Hungry After Eating
http://fitho.in/2010/06/07/5-reasons-you-are-hungry-after-eating/
bumper music “All In My Head” (Remix) – http://www.kosheen.com
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35 – The real belly fat cure
(duration 17:12)
In this show we discuss the latest mainstream acknowledgement of what we’ve been saying all along: excess carbs (i.e., high insulin levels) have bad health effects, not saturated fat. We also explore The Belly Fat Cure, a book by Jorge Cruise, fitness guru and nutrition coach. He’s brought a message that’s quite similar to ours into the mainstream (even on Oprah), which is great, but we have our caveats and explain why our unique focus on the psychological side of weight loss, fitness, and nutrition is so important!
Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter
Items mentioned in this episode:
Carbs against Cardio: More Evidence that Refined Carbohydrates, not Fats, Threaten the Heart
http://www.scientificamerican.com/article.cfm?id=carbs-against-cardio
http://jorgecruise.com/how-it-works/
Please take our survey about goals and challenges: http://www.surveymonkey.com/s/Y9ZVW8H
bumper music “All In My Head” (Remix) – http://www.kosheen.com
Feel free to rate and/or review our show on iTunes!
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34 – Issues in childhood obesity
(duration 15:13)
The Body Mass Index (BMI) and weight scales are not the best indicators of body fat percentage, which reflects the carb/insulin factor
Parents are responsible for the kinds of foods kids eat; they shop for groceries and stock the shelves at home
http://abcnews.go.com/nightline/video/baby-battle-bulge-10672649
It’s important to focus on the macronutrient amounts when ensuring the health of kids; low carb and higher fat is better
Parents need to lead by example and educate kids about healthy eating–and model the eating of good foods
Most of the cause of obesity (whether child or adult) revolves around nutrition, not exercise
It’s very important to check in with kids’ feelings in relation to their eating habits (and have discussions about their cravings)
Eating Processed Meats, but Not Unprocessed Red Meats, May Raise Risk of Heart Disease and Diabetes
http://www.hsph.harvard.edu/news/press-releases/2010-releases/processed-meats-unprocessed-heart-disease-diabetes.html
Consuming less processed meat (and processed foods in general) is always a good rule of thumb
Please take our survey about goals and challenges: http://www.surveymonkey.com/s/Y9ZVW8H
bumper music “All In My Head” (Remix) – http://www.kosheen.com
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33 – Interview with fitness instructor Josef Brandenburg
(duration 34:30)
In this show we explore the nature of health and fitness training from an expert’s perspective
Josef’s fitness blog and site
http://josefbrandenburg.com/
http://thebodyyouwant.com
Aerobic exercise is not all it’s cracked up to be, and it might be making you hungrier and thus causing binge eating
Weight and high intensity shorter training is better for health and fitness than lots of endurance exercising
Try to avoid all those crappy carbs, such as lots of bread, grains, and cereals
The priority should be minimizing your insulin secretion, even though e.g. high quality meats are better than not so much
You can’t take at face value the results of studies reported by the mainstream media
Falsehoods are still being promoted in nutrition textbooks!
You don’t have to starve yourself and suffer in order to lose weight; just change the types of food you’re eating
Putting fat people on treadmills doesn’t really help them lose their extra fat
Personal trainer certifications aren’t good ways to judge knowledge and competence
Isolation exercises can fall short when it comes to overall fitness and “toning” muscles
Using calipers to measure bodyfat isn’t very reliable; a measuring tape can be a useful device, though
Governmental “officials” have no business telling you what and how to eat (even though they continue to intervene)
Famous article by Gary Taubes, explaining where so much went so wrong:?http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html
Please take our survey about goals and challenges: http://www.surveymonkey.com/s/Y9ZVW8H
bumper music “All In My Head” (Remix) – http://www.kosheen.com
Feel free to rate and/or review our show on iTunes!
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32 – The practice of personal integrity
(duration 20:00)
We explore the sixth and final pillar of self esteem: integrity, a congruence between your beliefs and behaviors
The Six Pillars Of Self-Esteem by Nathaniel Branden
http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35
Super slow workouts can be quick and effective
It’s critical to sketch out your values explicitly
You can’t hide mistakes and missteps from yourself
The “Do as I say, not as I do” injunction is the ultimate example of defaulting on integrity
Hypocrisy is self invalidating
Your thoughts and values should be aligned with reality
Most people don’t grow up with good messages of integrity (or self-esteem in general) from adults
A condensed way of phrasing objective morality:
“Live consciously, take responsibility for your choices and actions, respect the rights of others, and follow own bliss.” N.B.
Ignorance is not really bliss in these important matters
Beware the misguided “authorities” who seek to use the force of law to control your choices and your life
Embrace the principle of reciprocal causation–by doing things that increase your self-esteem, you’re manifesting increased self-esteem
Please take our survey about goals and challenges: http://www.surveymonkey.com/s/Y9ZVW8H
bumper music “All In My Head” (Remix) – http://www.kosheen.com
Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038
Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter
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