BFC » Nutrition

Grog vs. Steve

BFC — Fri, 03 Sep 2010 15:14:24 +0000

In our first issue of Versus, we’re going to look at “a day in the life” of the traditional hunter-gatherer vs. today’s businessman. See if you notice any differences.

Grog wakes up on the floor of his damp cave as the sun comes up. The rumbling in his tummy reminds him of his recent unsuccessful hunts. Actually he got something in his last hunt but had to give it up to a hungry lion so he wouldn’t eat him. Grog grabs his spear and heads out into the day. His first stop is to get a drink from the nearby stream and pick some berries growing on it’s banks. Then it’s off to hunt. He travels several miles before he spots a big herd of elk. Feeling hopeful he sneaks close. Lying still and quiet behind a rock he waits for them to graze closer. After an hour of waiting tense and still he quickly jumps up and skillfully tosses his spear at the closest animal. GOT IT!! As the rest scatter, he quickly begins the process of dressing his kill so he can carry it home. This time he’s successful in getting it home but his work is far from done. Now he has to gather some firewood and get it going to cook his meat. As the sun sets he finally has his meat roasting. Grog’s thankful that tonight he’ll go to bed with a full belly and be ready for tomorrow’s work.

Steve wakes up to the ERR/ERR/ERR of his alarm. Every time it goes off he’s reminded of the fact that he hates that sound. The rumbling in his tummy is the indigestion from last night’s lasagna. He pops a couple of Tums then brushes his teeth. After getting ready for the day he grabs a cup of coffee as he rushes out the door. During his hour long commute he hums along to an oldies station, at least when he’s not yelling at other drivers. When he gets to the office it’s time to sit at his computer and work, work, work. The only time he gets out of his chair is about midmorning when he decides to check out the break room. DONUTS!! Somebody brought donuts! After scarffing down a couple he grabs a cup of coffee and heads back to his desk. Steve works right through lunch and by 2:00 is starving. It’s time for him to hunt. He travels down the hall to the vending machine and skillfully inserts quarters to get a Dr. Pepper and a Snickers bar. Armed with energy boosting sugar, Steve finishes out the day. As he punches out to head home, he wonders what he’ll have for dinner- hopefully not leftover lasagna.

The types of foods we eat and the levels of activity we engage in have changed dramatically over the last couple thousand years. We’ve traded working in the fields for desk jobs and eating real foods like meat, fruits and vegetables for man-made chemical concoctions. And we wonder why our health is deteriorating and America is one of the fattest countries around. What’s the take away?

Don’t be the guy that hunts at the vending machine.

Get moving at Better Functional Conditioning.

Our bootcamps and exercise programs have helped countless individuals lose weight and get the body they’ve been looking for. Combine exercise with our Fool Proof Fat Loss Eating Plan, and see your results skyrocket!

Yours In Health,

Dr. Chris

About the Author: Dr. Chris owns and operates Biles Family Chiropractic in Waxahachie, TX with his wife Dr. Laura Biles. In his fun time, Dr. Chris operates BFC- Better Functional Conditioning, which is a premier training program comprised of bootcamps and group training that helps individuals realize their fitness potential. BFC is not a weight loss program but people lose weight like crazy. It’s not diet program but people learn how food affects them. BFC is a lifestyle for fitness.

Nutrition Tips…Part 3

BFC — Fri, 27 Aug 2010 15:04:13 +0000

And…we’re back. Sorry for the 2 week delay in the FMM (Friday Morning Motivation). I’ll try not to let it happen again. Let’s pick up where we left off, shall we? In the previous two FMM episodes, we covered Carbs and Protein. Check them out if you want to refresh your memory. Today we’ll cover Fat.

Say it loud and say it proud, “FAT IS GOOD- FAT IS MY FRIEND!”

Learn and apply this mantra and it will go well with you. Continue down the lite, light, fat-free, low calorie, no calorie grocery isle and suffer the consequences.

Fats serve many purposes in your diet and your body: they not only provide thermal insulation and a source of energy, but also are involved in important functions, providing for example the materials for components of cell membranes and the myelin sheaths that electrically insulate nerve fibers. They also help us absorb vitamins A, E, D and K. While it is nearly impossible to remove fat completely from the diet, it would be unhealthy to do so. Some fatty acids are essential nutrients, meaning that they can’t be produced in the body from other compounds and need to be consumed in small amounts.

Here’s the deal. Fat has been vilified by the food and weight loss industries and it’s just not right. Furthermore, it’s very likely that the lack of good fat in your diet that is keeping you overweight. The misplaced distrust of dietary fat may very well boil down to a couple of factors- the fact that it’s called fat (and nobody wants to be fat) and that fat has more calories per gram than carbohydrates and proteins.

Let’s deal with those two things. First and foremost, dietary fat does not make you fat. Fats have little or no impact on insulin levels (insulin is a fat storage hormone) and, therefore, promote the burning of dietary and stored fat for energy. As for fats being high in calories, I say, “Good for them! ” You need calories.

Feeling sluggish? Get some good calories from fat.

Overweight? Eating good fats will help.

Want some flavor? Oh Baby! Good fats deliver!

The truth of the matter is that if no fat, low fat or lite foods were the ticket to skinny, how come Americans are still getting fatter and fatter? Maybe it’s because we’ve crucified the wrong food. Insulin responds to carbohydrate intake. For more on our country’s weight problem and the foods that have seemingly contributed, check out this excellent post by Stephan Guyenet, PhD who writes Whole Health Source-

U.S Weight, Lifestyle and Diet Trends, 1970-2007

It seems our increased appetite for sugars and grains is keeping the pounds around our midsections. So if you’re looking to cut the fat from this area, then don’t cut it out of your diet.

Good fats to check out and enjoy include- avocados, olive oil, coconut milk, coconut oil, nuts, seeds, and of course fats from animal sources like salmon and beef.

So get ‘em in there, enjoy ‘em and get that weight off!

Yours In Health,

Dr. Chris

Nutrition Tips…Part 2

BFC — Fri, 06 Aug 2010 19:45:24 +0000

Last week we talked about Carbohydrates, the fuel of the body. We learned how to match our intake to support our activity (or non-activity) and effortlessly lose or maintain weight. If you missed it go here first.

I'll take mine medium, please!

Today is all about Protein. Actually, every day for me is about protein. Early on in our marriage, Laura exclaimed to me one day, “You don’t have to have meat at every meal!” She was wrong. I do. And you do too.

Protein is an important component of every cell in the body.

Hair and nails are mostly made of protein.

Your body uses protein to build and repair tissues.

You also use protein to make enzymes, hormones, and other body chemicals.

Protein is an important building block of bones, muscles, cartilage, skin, and blood.

Protein helps keep you full (satiated) for longer periods.

If we again relate carbohydrates to fuel or electricity, you can think of proteins as the studs or 2×4s of a house. A house needs structure to it in order for you to live there. Proteins form this type of framework or structure for your body.

What kind of protein should you eat?

“Anything that has a face or a momma.” -Bob Harper from the Biggest Loser

Eat me!

Soy or pea protein? Nope.

The reason that animal protein is more ideally suited for consumption is because it considered a complete protein. A complete protein is one that contains all of the 9 essential amino acids, the building blocks of protein, your body needs. Essential amino acids are amino acids that your body can’t make on it’s own. Most vegetable protein is considered incomplete because it lacks one or more of the essential amino acids.

How much should you eat?

The amount of protein you need varies with your goals and activity levels. You should try to get anywhere between 0.6 and 1.0 gram of protein per pound of bodyweight. Individuals performing exercises that damage muscles (ie. bodybuilding, Crossfit, strength training and the like) should use the 1.0 gram baseline in order to repair and gain strength.

For a 175# male it would look like this:

0.6 x 175 = 105 grams of protein per day

1.0 x 175 = 175 grams of protein per day

This may sound like a lot of protein but in all honesty most of the people that I work with in training are underfed in regards to protein. Women especially tend to go pretty light, salad anyone?

If you’re skimping on protein along with some form of strength training and are wondering why all the cardio isn’t “toning” you up, you are sadly disillusioned. You’re trying to use up all the “energy” in the house and not giving it any structure. And as the legendary Mark Rippetoe says, “There is no such thing as firming or toning. There is only stronger or weaker.”

Stay Strong My Friends,

Dr. Chris

Nutrition Tips For Daytime Desk-Jockeys, Nighttime Couch-Surfers and Elite Athletes

BFC — Fri, 30 Jul 2010 14:46:04 +0000

Your food doesn’t know. It doesn’t know that you’re trying to lose weight. Trying to get healthy. Trying to increase your performance.

Really it doesn’t. It is what it is.

Broken down into the three macronutrients, your food is either a Carbohydrate, Protein, or a Fat. Each of these three macronutrients has a different function in your body. You need them all (except maybe the carbs but we can debate that another time). We’ll take the next three Fridays to delve into the waters of nutrition. I’ll cover one macronutrient a week so we can all get a handle on what we’re eating and why.

Carbohydrates are used for energy. That’s it. They help fuel different systems of the body such as your muscles, your brain and other organs. Let me ask you a question. When you fill up your car at the Stop-N-Go, how many of you keep holding down the handle and fill it till gas is overflowing? I didn’t think so. Besides the fact that gas pump handles have some magical “stop pumping gas when the tank is full” technology, that would just be a dumb thing to do, right? Yet many of us fill up our carbohydrate reserves to the brim and then some. That extra 20, 30, 40 pounds you’re holding onto is your body’s elaborate storage system so that all the extra fuel you’re eating doesn’t “spill out on the sidewalk.” Hmm…maybe we should develop some of that technology for the fork?!

When you eat the right type of carbohydrates in the right amount they can be helpful to your body.

Can you name all the carbs here?

Right type- Fruits and vegetables tend to break down slower in your digestive system giving you energy over longer periods. These carbs are also packed with many vitamins and minerals that your body needs. Carbs like breads and sugars, besides having little to no nutritive value, send your blood sugar skyrocketing and then plummeting in a short time period. Afternoon sugar cravings, anyone? Solve this problem with fruits and veggies.

Right amount- Our bodies have a certain amount of energy that we need to fuel during a day. This demand is based largely by the amount of activity we engage in. If you’re training for a marathon or working out for hours at a time, you need more fuel than someone who is only trading daytime desk-jockeying for nighttime couch-surfing. Tailor your carb intake to your fueling needs and you can easily maintain a set weight. Drop below that level and you can effortlessly lose pounds.

Magic numbers- Just so I don’t leave you hanging on this one, here are some general guidelines for carbohydrate fueling that I like from Mark’s Daily Apple:

-If you are at ideal body composition now, 100-150 grams of carbohydrate per day is adequate.

-If you are looking to lose body fat, keeping carbs under 80 grams per day will help immensely in lowering insulin and taking fat out of storage.

-If you are training hard for long periods of time, you should add more carbs (about 100 grams extra per day for every hour of training).

And that’s all I have to say about that. Check back next week when I cover my favorite food group MEAT!

Peace, Love, & EATING (less carbs),

Dr. Chris

Stop Taking “Detours”

BFC — Wed, 10 Feb 2010 00:20:23 +0000

Getting the body you want is a journey. If you’re not where you’d like to be right now, just know that you have the power to change it. BUT…you gotta do something. You gotta work. You gotta move. You gotta eat decent. AND…you’ve got to KEEP doing it. Reaching your goals takes consistent effort. You can read about setting SMART goals in our last BFC Newsletter. Today I want to briefly talk about how to get to your desired destination.

If I wanted to drive to California from here in Waxahachie, I’d hop on I-20 till it hits I-10 and keep going west. I’d spend about half my time driving across Texas, but that’s just because our state is so freaking AWESOME! Anyway, that’s about it. No problem, right? Well, what if I got tired of driving on I-10? What if I got the thought that I-10 might not get me there? And what is this THING that all the signs keep taking about? Yea, I-10 isn’t doing it for me so I’m gonna take I-25. It’s fresh, new and exciting! OOH, look at the mountains! Um, wait. I’m in Wyoming. I didn’t want to go to Wyoming. I wanted to see the beach.

If you want to reach your destination, you’ve got to stay on course. Don’t fall for fads or gimmicks. Don’t get off track because a bag of Fritos calls your name. If there was an easy way to skinny, we’d all be there. The “right way” might not be easy all the time but it’ll get you where you want to go.

For me (and 90% of the people I train) the right way is Paleo eating. Meat, fruits and veggies, nuts and seeds, little starch and little to no sugar. Try it and see how it works for you.

Peace, Love and Fitness,

Dr. Chris

Photos courtesy of Stock Xchng

What if I said I’d give you $15 a month and help you lose weight?

BFC — Fri, 05 Feb 2010 16:11:20 +0000

No, I said, "grande, half-sweet, soy, no foam, no whip, sugar-free cinnamon dolce latte, with topping!"

If you’re lighter in the wallet and heavier in the middle these days, there may be one easy fix you can make. Ditch the grande “I’ll have dessert for breakfast” drink that has made it into your morning routine and you’ll likely see an immediate impact in your waistline. It’s the little things that matter when you’re somehow adding 10 pound each year. I’m not going to call out the store but it rhymes with Cartrucks. Let’s look at a few of their numbers and see what these guys are potentially adding to your belly:

Grande Carmel Macchiato- 240 calories
Grande White Chocolate Mocha- 470 calories

At one per week you’re looking at:

GCM- 12,480 calories a year and the potential for 3.5 extra pounds!
GWCM- 24,440 calories a year and the potential for almost 7 extra pounds!

Really adds up, huh?

And at $3+ a pop, you’re spending at least $15 a month if you have only ONE a week. A lot of us hit up the coffee shop way more than that and if you’re getting a grande triple one third decaf soy carmel macchiato light foam extra carmel drizzle the pounds and dollars get multiplied.

There you go, I saved you $15 a month and helped you get rid of extra calories. Next time I’m at Farlucks you can buy me a tea to thank me

Chris

Photo courtesy of Stock.Xchng

Effortless Weight Loss!

BFC — Mon, 02 Nov 2009 19:08:09 +0000

Don’t forget, guys! I’ll be giving our Nutrition Class this Wednesday night (11/4) at 6:30pm.

Learn the Rapid Fat Loss Tips that can get you slimmer in 3 weeks or less!

Feel free to bring a friend for free (normally $15 for non-bootcampers). See you there!

I'll take Weight Loss for 100, Alex.

BFC — Wed, 21 Oct 2009 02:00:56 +0000

Answer- Junk carbs.

Question- What’s still keeping me from my weight loss goals?

Answer- Most breads, pasta, sweets, just about anything that comes from a package.

Question- What are junk carbs?

Answer- Paleo diet aka Primal living aka Eat real food.

Question- What can I do to lose weight effortlessly?

It’s not a gimmick, game or a ploy. Eating real foods that have calories and nutrients really will impact your waistline. Fat-free and low calorie are not the answer. They are the road to the same ‘ol, same ‘ol. If you want to lose fat and gain performance, real food is the way to go. Try eating meals consisting of meat, fruits and vegetables and fat (avocados, nuts, olive oil, or coconut oil). Simple. Easy. Effective.

Clara connecting with her food in Pa's garden.

Eat Right and Exercise

BFC — Sat, 03 Oct 2009 01:01:19 +0000

If you asked people on the street how to lose weight, I bet 75% of them would tell you to- Eat Right & Exercise.

If you asked a doctor how to lose weight, I bet 80% would tell you to- Eat Right & Exercise.

If you asked a personal trainer how to lose weight, 90% would tell you to- Eat Right & Exercise.

If you asked a nutritionist how to lose weight, almost all of them would tell you…well, I bet you get the idea by now.

But…when asked how they are trying to lose their excess pounds, most people have answers like this:

“Oh, I only eat grape skins and rice cakes.”

“I have this pill that bushmen use to curb their appetite.” (nevermind they walk everywhere and eat natural foods that they hunt themselves- it must be something in the weeds they chew on, anyway…)

“I try to stay full on foods that come from a box and have no calories, no fat, no substance, no soul, no flavor…” (OK so no one is going to say this one, BUT if they’re eating out of colorful boxes in the frozen food section then they might as well!)

What’s my point? Well, there is a big difference between knowing and doing. It reminds me of James 1:22 that says- “Do not merely listen to the word, and so deceive yourselves. Do what it says.” We all know the right things to do. The trick is doing them.

Join me in the Paleo challenge this month. Discover what real food tastes like and how it affects many, many, many aspects of your life and health (or lack thereof).

You can do it! Don’t just learn about it- put it into practice! More to come…

Be Fit. For Life!

Coach Chris

Nutrition challenge for the week.

BFC — Sun, 20 Sep 2009 18:06:32 +0000

Flour and high-fructose corn syrup.

Can you avoid these two foods for one week? Try it and let me know how you feel. You might be surprised. You might notice a decrease in a bloated, full, uncomfortable stomach after eating. You might feel energized as you eat better foods (real foods) in place of these two jokers. You might also find HFCS in foods that you didn’t know had them- so take a look.

Two foods.

One week.

A better you!