The typical American diet is full of acid-promoting foods like meat, dairy, and refined carbs. The Acid Alkaline Diet theory is that these foods create an acidic environment in your body, which is bad for you. By eating foods that make your body more balanced, you could potentially lose weight and avoid problems like arthritis, cancer, type 2 diabetes, kidney and liver damage, etc. Sounds great, right?! But does it work?
Get nerdy with me. Let’s talk science.
A pH level measures how acidic or alkaline something is.
A pH of 0 – totally acidic
- your stomach is very acidic at 3.5 or below
A pH of 7 – just neutral (pure water)
- your body is slightly alkaline between 7.35 and 7.45
A pH of 14 – completely alkaline
The alkaline diet supposedly helps your body maintain its blood pH level. However, your body is constantly working to maintain that level on its own, nothing you eat is going to substantially change the pH of your blood.
So why does it work for people?
The foods on the alkaline diet are good for you (fruits, veggies, and water galore). And it recommends avoiding unhealthy processed foods, sugar, and alcohol. Sound similar?
Some alkaline promoting foods include: raisins, spinach, bananas, celery, carrots, apricots, potatoes, cauliflower, radishes, cherries, tomatoes, green beans, hazelnuts, zucchini, red wine, apples, watermelon, mineral water, broccoli, asparagus, honey, and even draft beer.
As always do your research and see if this could be a good fit for you. -Rach
So the first thing we need to understand is “What is a macro?”
Simple question: simple answer. Macros (short for macro-nutrients) are Carbohydrates, Proteins, and Fats. That’s it. They are considered the basic nutritional building blocks. Gone are the days of the five food groups and the food pyramid. Now it’s a pie chart.
So different diets have different suggested levels and percentages for how much of each of these 3 macros you should intake for ultimate weight-loss or health or whatever. Zone, for instance, says 40% Carbs, 30% Protein, 30% Fats. Atkins has its own thing too. But the IIFYM diet doesn’t suggest one specific ratio for everyone. Instead, it takes into account your metabolic rate and your energy usage, factoring in your personal training goals, to give you a suggested diet plan. It’s pretty numbers heavy, but with all the free online resources and calculators, you really don’t have an excuse except being lazy and not wanting to have to check nutrition facts.
The basic concept for the IIFYM diet is the most simple, logical, and obvious (aka Duh!) way to lose weight. If you eat more than you use, you get fat. If you eat less than you use, you will lose fat. Most people just think that everything should be easy, and portion control takes self-control. So most people will make excuses for why eating less doesn’t work. But it does. Those people are just lying to themselves and anyone who will listen, usually finding company in their malaise, and therefore reinforcing their position. But you know better.
So, if you go to IIFYM.com, use the IIFYM calculator to enter in all of your pertinent information, and it will give you exactly the amount of calories you should be eating each day. It will also give you the amount of each of the macros that you should be ingesting. Here’s a breakdown of some of the acronyms you will see, just so you’re not confused.
BMR- Basal Metabolic Rate: The amount of energy (in Calories) expended by your body when at rest.
RMR- Resting Metabolic Rate:Basically the same as BMR, accept that when tested for, the testing environment is less strict, so the numbers aren’t exactly the same. But it’s used pretty much interchangeably with BMR.
TDEE- Total Daily Energy Expenditure: The amount of total Calories that your body burns in a 24 hour period, including sleep, rest, work, and whatever else you do (even that).
So there you have it. There are some extra tips and lots of different advice on the IIFYM website if you are interested. And if you want to get started, you can just go to this webpage:
So one of the worst things about trying to eat healthy for me is that I never feel satisfied. It seems like its never enough, or just not a hearty meal. I assume that must be something that we all struggle with. Nothing against quinoa, but seriously, its like a garnish, right? So I have recently been trying to figure out some decent meals that are still going to adhere to the healthy lifestyle. Of course, I somehow got dragged into Pinterest. But, once I typed in “Healthy Man Food”, I was pleasantly surprised at the abundance of healthy meals that should let me leave the table feeling like I actually have something to digest. Here’s one that was on there. Honey and beer are two of my favorite foods, so I figured this was the right one to start with. Let me know if you like it. If you don’t, keep it to yourself: nobody likes a complainer.
- 2 teaspoons canola oil
- 4 (6-ounce) skinless, boneless chicken breast halves
- 1/4 teaspoon freshly ground black pepper
- 1/8 teaspoon salt
- 3 tablespoons thinly sliced shallots
- 1/2 cup beer
- 2 tablespoons lower-sodium soy sauce
- 1 tablespoon whole-grain Dijon mustard
- 1 tablespoon honey
- 2 tablespoons fresh flat-leaf parsley leaves
- Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle chicken evenly with pepper and salt. Add chicken to pan; sauté 6 minutes on each side or until done. Remove chicken from pan; keep warm. Add shallots to pan; cook 1 minute or until translucent. Combine beer and next 3 ingredients (through honey) in a small bowl; stir with a whisk. Add beer mixture to pan; bring to a boil, scraping pan to loosen browned bits. Cook 3 minutes or until liquid is reduced to 1/2 cup. Return chicken to pan; turn to coat with sauce. Sprinkle evenly with parsley. Serves 4
Amount per serving:
- Calories: 245
- Fat: 4.5g
- Saturated fat: 0.7g
- Monounsaturated fat: 2g
- Polyunsaturated fat: 1.1g
- Protein: 40g
- Carbohydrate: 7.8g
- Fiber: 0.2g
- Cholesterol: 99mg
- Iron: 1.6mg
- Sodium: 544mg
- Calcium: 27mg
How you spend your time greatly affects the direction of your life. Like most things, the more often you do of anything will become a habit; a habit that will follow you all the way to the end.
As a members of Crossfit Brea, we encourage everyone to start reevaluating your daily decisions in life.
What vices are you most prone to and why? What sort of mentality do you carry with you daily? And how does that mentality reflect how you interact with the people around you?
What gives you purpose to wake up every morning and start working throughout the day?
Every decision you make today will follow you tomorrow. Consider what you are doing with your time and maximize your day to day potential. Cherish the moment. Live it. -Tim
If some of you have been training consistently for months now and have not yet reaped any benefits, there is a good chance a few setback that have found your way into your fitness regimen. Being aware of certain bad habits and the possible effects they could have, will help you to eliminate them from your regimen and will hopefully allow you to see progress once again. There are a number of factors that can affect your overall performance, but the one I want to discuss is frequency of training.
The idea now days that I see with a lot of people is that one must be in the gym for hours, going to their CrossFit, Zumba, Spin and Yoga classes back to back. Then decide to do a boot camp or go on a long run just to burn as many calories as possible in the day. However, there is such a thing as over training, which lead to adrenal fatigue and performance decrements in the long term. A common physiological response to working out is the release of certain hormones in the bloodstream such as testosterone and dopamine. When a person trains too much, it can put the body into a negative hormonal state. In fact certain hormones, which help us to build muscle and to burn fat, are active when we sleep. You can train seven days a week and never see the results you are looking for because Adaptations or changes to the body occur during the recovery period. You need to let the body recover and return to Homeostasis, maintaining stability in the body, so it can efficiently build the muscle you want and burn the fat you don’t.
There are two key components to training: Stimulating the muscle/nervous system to elicit an adaptation (fat loss, muscle gain, strength gain), and being able to recover from it.
Here’s a short list of things that can positively (or negatively) influence recovery:
- Training Age
- Quality and quantity of sleep
- Hormonal status
- Family stress (wife, girlfriend, children, friends, etc.)
- Work-related stress
- Money-related stress
- Diet and nutrition
As you can see, there are a ton of things that determine how well we recover from a single workout. If you’re not recovering from your training, you’re not maximizing your progress. Your goals, your recovery capacity, and a host of other factors help you determine the optimal training frequency for you. Like everything in training, you need to figure out what works best for you and your body. Once you figure it out, you’ll be amazed at the progress you make.