idahokettlebells.com Blog

October 29, 2020

Nutrition Basics: Macronutrients (Protein, Carbs, Fats)

Filed under: Uncategorized — jbeaumont@idahokettlebells.com @ 2:14 pm

Nutrition Basics: Macronutrients (Protein, Carbs, Fats)

Protein:
• Priority 1#
• Responsible for building and maintaining all tissue.
• 4 calories per gram
• .75-1.0 grams per pound of bodyweight, per day.
• Animal sources are best. That is what we evolved to eat.
o Contains all essential amino acids
o Essential vitamins and elements: Zinc, Iron, Magnesium, B6, B12
• Plant sources of protein do not contain all essential amino acids, are not as bioavailable, and require excess calorie consumption. It is possible, but very difficult and requires supplementation.
• Best is to get protein from a variety of meat, fish, fowl. Consider “nose-to-tail” eating strategy.
• Choose natural sources. Don’t drink calories.
• Virtually impossible to eat too much protein.
Fats:

Every cell in your body is made of saturated, animal fats.
• Saturated fats. Solid at room temperature.
• Unsaturated fats. Liquid at room temperature.
• Polyunsaturated fats (PUFA). Only found in tiny amounts in nature. Not part of natural diet.
• Monounsaturated fats (MUFA). Natural part of many diets.
• Trans fats (hydrogenated). Avoid these.
• Processed oils are basically poisons. They include canola, soybean, cottonseed, sunflower seed, peanut oil, sesame seed oils, rapeseed oil. These are all PUFAs. Highly inflammatory and cause cellular damage and insulin resistance.
• Natural fats (good). Virtually all animal fats (butter, ghee, lard, tallow, fish oil), coconut oil (MCT), avocado oil, macadamia oil, palm (non-hydrogenated).
• Omega3 -vs- Omega6
o Omega3 is basically anti-inflammatory and omega6 is basically pro-inflammatory.
o Omega3 is rich in EPH and DHA vital for proper brain function.
o Proper ratio of Omega3 to Omega6 is anywhere from 1:1 to 1:4, depending on who you talk to. Modern diets are way outside range (See Dr. Knobbe video)
• If it comes from nature, it’s usually good. If it comes from a factory, it probably is not.
• 9 calories per gram
Carbohydrates:
• “Elective Macronutrient”
• 4 calories per gram
• Your brain does require glucose, but your body can make enough from protein and fat sources for proper function (gluconeogenesis).
• We are not designed to have 24/7/365 access to carbohydrate sources.
• All process carbohydrate sources are hyperpalatable.
• Carbs=Sugar.
• Carbohydrate sources are not mixed with fat sources in nature.
• Carb tolerance is very much an individual thing, depending on genetics, lifestyle, gut health, needs, hormones, metabolic health, etc.
• Calculate total carb/sugar content. Don’t confuse the issue with “net” carb numbers.

Action Items: Things you can do today!
1. Prioritize protein from animal sources. Shoot for 1 gram per pound of bodyweight per day.
2. Don’t intentionally add fats. Eliminate all processed seed oils.
3. Use Primal Blueprint Carbohydrate Curve as a guideline.
4. Plan out five meals around a meat, fish, or fowl that you enjoy.
5. Look for a nutrition tracker online and log everything you eat. My preference is MyFitnesspal.

Jim Beaumont CSC, Certified Strength and Conditioning Coach, Certified Sport Nutrition Specialist, Primal Blueprint Heath Coach, Tactical Athlete Kettlebell Instructor. Idaho Kettlebell Strength and Conditioning(208) 412-6079 www.idahokettlebells.com

October 27, 2020

IKSC Blog: October 26, 2020

IKSC Blog: October 26, 2020

This is an interesting thing to think about with regards to nitric oxide boosters, which are part of many bodybuilding supplements. Never thought about them having any kind of immune system benefits, though.
NO Boosters and Coronavirus

Here’s a good article on exercise and mental health.
Exercise Improves Mood

I go on an off a carnivore diet. I think one of the reasons it works so well for so many is because they weren’t getting adequate protein before deciding to go that route. For some it has really made a huge difference with some autoimmune conditions, when nothing else did.
Carnivore Diet

As well all know, crawling can be easy mobility training or the most brutal full body strength and cardio workout you’ve ever had. Looks like some folks decided to test this in a university setting to see how much improvement in movement it actually does scientifically.

Original Strength is the top system for this type of training. It can be done at every level, from rehabilitation to athletic gains. I have used this for years and am a certified Original Strength restorative movement coach (I think the only one in Idaho, unless that has recently changed).

“Quadrupedal movement training is a viable alternative form of training to improve whole-body stabilization and flexibility.”
Crawling Study

Video of The Week:

October 14, 2020

IKSC Blog: October 14, 2020

Stacie F. is rowing over 56,000 meters for breast cancer awareness this month.

Stacie F. is rowing over 56,000 meters for breast cancer awareness this month.

IKSC Blog: October 14, 2020

Benefits of crawling: We relearn to move like we are meant to. Which means, without pain and dysfunction.
Benefits of Crawling

With all the lip service I give to vitamin D, it’s easy to look past other parts of IKSC’s big three supplements: This is a good article on Zinc and how it might be the difference between a good and bad outcome if you get coronavirus.
ZInc

And here’s another good article on zinc. I’ve shared this one several times.
More Zinc

There is little need to do specific “ab” exercises. The big basic movements work all of these muscles as a unit. Muscles throughout the midsection are worked during everything we do in training: Swings, squats, pushups, crawls, burpees all heavily involve those muscles:
Big Lifts Work the Core

Interesting article on fat cells and sunlight. We immediately think of vitamin D, but there is more to it.
Fat Cells and Sunlight

This is a great podcast with some interesting points. Remember, your health is in your hands. Make your own choices. Health Freedom

Video of the Week: I’ve shown a few of you this one. I do these now and then. This is a good roll to try if you have limited space to work with. You could do these every day. I’m not too sure about these making you punch and kick that much harder, but they are still good for your spine.

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