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a personal training blog

From the category archives:

Nutrition

About Blood Sugar.

July 30, 2008

A client of mine asked me about his blood sugar yesterday and it occurred to me that writing an overview of blood sugar is in order (since I rant so about keeping insulin levels low, avoiding concentrated sources of carbohydrates, etc.).
First, what’s normal blood sugar?
The normal range for a fasted state is between 80 to [...]

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Catching Up: The DIRECT study.

July 22, 2008

Hey all, a little backlogged with projects and posts right now. Your pardons as I sort everything out in one big vomitus:
Last Thursday, the New England Journal of Medicine released a study comparing low-fat, Mediterranean, and low-carb diets. The big winner? The low-carb diet (much to everyone’s chagrin – false sarcasm). [...]

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The Chinese Don’t Get Fat.

July 14, 2008

Or do they? (Check out Dr. Eades‘ great post on this study)
Most of the China studies I’ve read deal with rural Chinese and appear to show that their low-fat, high-grain diet is superior for health. This, of course, flies in the face of all Western research, which clearly shows a link between carbohydrate [...]

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EAT FAT To Succeed on a Low Carb Diet.

July 10, 2008

(You could alternatively call this post, “How NOT to do a low carb diet.” I’d like to thank Dr. Barry Groves for introducing me to these concepts and Gary Taubes for the keys that finally unlocked my dormant intellect.)
There are tons of misconceptions out there about controlled-carbohydrate diets, most of them fueled by the [...]

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Australians Are Fatter Than Us.

June 24, 2008

Congratulations to Australia; you’ve outdone us Americans.
Australia Now World’s Fattest Nation.
Barely nudged out the win – by one percent!  Australia also sadly holds the distinction of having the fastest growing rate of childhood obesity in the world.
Some stats for your perusal (from the article):

About 4 million adult Australians are obese.
The “fat bomb” is ticking loudly, [...]

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300 Calories.

June 23, 2008

Another great tool in fat loss is being able to guesstimate the number of calories in a given portion size of food.  For some individuals, counting calories and portioning food is a must, but I think it’s helpful for most people to have at least some idea of how much they’re eating. 
Some time ago I [...]

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Pre and Post Workout Nutrition – A Hoax?

June 17, 2008

In her June 5th article for the Times, Gina Kolata questions the “conventional wisdom” around sports nutrition.
Here are the main assumptions that she (and the researchers she interviews) question:
1.  “As yet no convincing evidence exists that a special carbohydrate-to-protein ratio makes a noticeable difference in muscle protein maintenance after exercise. “There is no magic ratio,” [...]

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Track Your Diet Online.

June 4, 2008

While I extoll the benefits of keeping a food journal and believe that good ol’ pen and paper are sufficient, it’s a pain for most people.
Interestingly enough, keeping an online food journal seems less so. Most of the food journals I look over are quickly “scribbled” emails from clients (Blackberry syndrome) or Microsoft Word [...]

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Carb Loading – On Low Carb?

May 28, 2008

Scott posted a great blog about Intermittent Fasting and carb loading – check it out.
What’s most instructive about Scott’s post is the notion of a “controlled-carbohydrate” diet for athletes (particularly those involved in high-effort activities) vs. a traditional ketogenic diet.
(Now, I (being a geek of sorts) enjoy labeling and compartmentalizing things, so realize that none [...]

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ASP, LPL, HSL, and Other Acronyms of Enzymes You Could Care Less About.

May 6, 2008

Peter’s latest post on his blog Hyperlipid is simply incredible; if you’re science-minded at all (or fancy yourself idiot savant in biochemistry) check it out.
For the rest of you, here’s a summary:
A question – If insulin acts as a gatekeeper for fat storage (by increasing levels of alpha glycerol phosphate), then how is it possible [...]

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