About 5 years ago, phytochemicals were the newest word in the health industry world.  Boasting its life saving qualities that will save humans from a common cold to cancer.  Now, with more research being done, phytochemicals have lost a bit of their steam. 

Before the product review, what are phytochemicals?  Phtyo means from [...]]]>  

About 5 years ago, phytochemicals were the newest word in the health industry world.  Boasting its life saving qualities that will save humans from a common cold to cancer.  Now, with more research being done, phytochemicals have lost a bit of their steam. 

Before the product review, what are phytochemicals?  Phtyo means from plants and chemical, is a chemical.  They are physiologically active compounds found in plants that are non-essential nutrients.  So basically it’s plant chemicals that the body is already has (essential nutrient is one that must be obtained from food).

PhytoBerry ($35) is a powdered supplement that can be added  to a protein shake, morning oatmeal or just plain water.  It contains a whole host of different extracts: rosehip, white tea, grape seed, just to name a few (see table below).  From the ingredients list, there really isn’t anything that can be pointed out as “bad for you”.  In fact, most of the supplements that make up this product have at one time, had research supporting their health benefits.  This has given it the label of “Super food” because of its intense blending of nutritionally favorable ingredients. 

Since phytochemicals can be eaten in real fruits and vegetables, having a supplement like this becomes obsolete.  However, if your a person that has a tough time eating a variety of fresh produce, especially fruits in this case, then this could be a good product to have. 

Bottom Line

What seems like a dynamite combination of ingredients, PhytoBerry would be a good product to have where fresh fruits are not readily available.  If you already eat a balanced diet with some variety, consider saving your money for more essential things such as organic produce and meat.

Labelled as “Organic Fuel” for the mind, body and soul, Steaz Energy drink, is just another can full of sugar except costs twice as much ($1.99).  This product can be found in the organics section at your grocery store.  Over 80% of the ingredients are organic so there allowed to market it as such.  However, [...]]]>

Labelled as “Organic Fuel” for the mind, body and soul, Steaz Energy drink, is just another can full of sugar except costs twice as much ($1.99).  This product can be found in the organics section at your grocery store.  Over 80% of the ingredients are organic so there allowed to market it as such.  However, most of the organic matter is cane sugar.  The advertised “Green Tea”, “Yerba Mate”, “Acali” and “Guarana” fill out the rest of the can in minute concentrations.

Steaz has a surprsingly light taste which isn’t surupy like pop or other energy drinks.  It is comparable to a carbonated light ice tea.  With 80mgs of caffeine.

If your looking for a perk after drinking this, stick to Red Bull.  After finishing it, there was no energy crash that comes with drinking other caffeinated sugary products.  Which in the case of working out, is a plus.

Bottom Line

Steaz provides a good tasting drink but without a huge kick.  At $2 a can you may be better off sticking to a coffee or tea.

The weeks have flown by since my last race in California 70.3.  My time has been filled with a lot of training but even more with soul searching; where to next? 

Racing has started to become a large portion of my life, especially in the absence of a true 9-5 white/blue collar job.  Getting [...]]]>

The weeks have flown by since my last race in California 70.3.  My time has been filled with a lot of training but even more with soul searching; where to next? 

Racing has started to become a large portion of my life, especially in the absence of a true 9-5 white/blue collar job.  Getting up on a Monday morning knowing that there are 14-20 workouts before next week may scare some people but it’s like anything I guess.  Once you get in a routine, you naturally adapt to the stresses.

When I’m not training, I’ve been spending a lot of time studying about nutrition.  My interests are the science behind food: how it breaks down, how fast the process takes, how can it be faster/slower, are there better/worse things to eat, etc.  What I’ve noticed is there is still so much information that is unclear.  The biggest problem, with the lack of concrete evidence, is everyones bodies are different.  What might work for me could cause you gastric distress.  So much about eating and exercising is trial and error.  Those that do their homework, figure out what they need for what their doing, come out on top (or at least have a better shot at accomplishing their goals).

All this food practice is going to be tested in the Triple T in Ohio this weekend.  On tap is four triathlons in 3 days.  The schedule:

Friday 5pm - Swim: 250m Bike:8K Run: 1.6K

Saturday 7:30am - Swim: 1500m Bike:40K Run: 10K

Saturday 3pm (double olympics) – Bike: 40K Swim: 1500m Run: 10K

Sunday 7am: – Swim: 1900m Bike: 90K Run: 21.1K

This is a stage race so time is cumulative (all added together).  Also, top 3 finishers get a 30s bonus. 

Climbing is the hidden gem behind this race.  Every course has lots.  Bring your climbing gears has been mentioned on just about every page of the athletes hand book.  I’ve seen the profiles, they’re like jagged teeth.  But you can’t change that, so you may as well have fun with it!

So how does one tackle an event like this?  Well, just like the stages in cycling, eat and drink often.  How much?  Let’s break it down.

Fridays “Super Sprint” is basically negelible.  As long as you ate right the day of and after the race it should be ok.  Saturday to Sunday is obviously going to be a tough one to tackle. 

 Table 1 – Calories expended and sweat loss during the race.

Table 2 – Calories consumed and hydration gain during the race.

 As you can see from these tables, there is going to be a loss of 1700 calories (3400) for both races.  There isn’t much you can do in race to make those numbers higher except, eating smart before and after.

Pre-race storages have to be topped up and the in between race is going to be crucial to get calories in.  I think it’s possible to get in close to 1600 calories (800 x 2) in between and after the races.  The key is to have food available that is easy to digest: starches such as rice and potatoes. 

If it’s hot hydration could be an even larger enemy.  Losing a kilo of water weight may not affect you the first race but if you haven’t replenished after the second race, kiss Sundays results good bye.

Sunday is about survival.  It’s going to take a strong person to win the overall competition. 

 Table 3 – Calories and sweat loss during the race.

Table 3 is basically double Saturdays races combined.  There is a potential to lose over 4 more pounds of body weight!  Eating and drinking almost become survival to those who want to finish.  This isn’t a race it’s a weight loss plan!

But seriously, it’s going to take a lot of fuel to keep everyone moving.  From my exchange of emails it sounds like the race director has an army of cooks to prepare food for all the participants.  Good news as they are going to need it!

Happy (I want fries on everything!) Trainin!

Cliff

This week I’m paying careful attention to how my body reacts to a 30/50/20 diet.  On Monday, I plugged the percentages into Excel to see how much of each I’d have to consume at each meal.  Here’s the breakdown:

The 3000 [...]]]> Protein/Carbohydrates/Fat

This week I’m paying careful attention to how my body reacts to a 30/50/20 diet.  On Monday, I plugged the percentages into Excel to see how much of each I’d have to consume at each meal.  Here’s the breakdown:

The 3000 calories is based on 1450 BMR + 1500 of exercise per day.  What surprised me was the amount of protein you have to consume each meal.  Here is a breakdown of those numbers.

The column on the left is meals per day (5-7), the middle columns are the breakdown of protein/carbs/fat per each meal and the far right column is how many calories total per meal it comes out to be.

Taking this a step further I wanted to see what protein sources I should be eating (quantity).  So I made a quick chart to see how much protein is in the things I eat most.  See below:

Eating carbs has never been a challenge for me but getting in more protein has.  Most of my meals previously I’d consume a diet of 20/60/20 (P/C/F).  There wasn’t anything wrong with it but upping the protein % is something I’d like to try; see if there are benefits.

The hardest part with having a high protein intake is getting it.  Keeping eggs, chicken, fish and even whey handy means thinking ahead or cooking ahead.  It’s not impossible just that again, you have to be aware of what your putting into your gob.

There are not many people I know that enjoy the early morning sessions.  I’m talking the suns not up, the street lights are on and your eye lids still have “sleepies” in the corners.  Getting the quality nutrients in before hitting the gym or going out fora run can at least make you [...]]]>

There are not many people I know that enjoy the early morning sessions.  I’m talking the suns not up, the street lights are on and your eye lids still have “sleepies” in the corners.  Getting the quality nutrients in before hitting the gym or going out fora run can at least make you feel better.

The biggest mistake a lot of athletes make is going out the door without eating something.  Yes, your body can still perform your task but giving it something will allow it to operate longer and more efficiently.  Eating before is crucial if your going to exercise for longer than 60mins, especially if its at high intensity.  If you only get to workout once per day, why not make it a good one instead of putting only half the effort in?

First, don’t drive to a Timmys or Starbucks to get a sausage on a bun or a donut.   Fast food may be what your tummy is calling for but you need to exercise some restraint.  Also, save your money!  Eating out is five times more expensive then eating in.

So whats a good pre-breakfast snack?  I say before breakfast because you don’t need to load up on fuel, something as easy as a piece of toast with peanut butter is a great way to start.  If your doing a spin class or a heavy gym session, take along a sports drink.  This way you can keep up your calorie consumption throughout and won’t feel light headed or tired.

Here’s an example of some of my favorite pre-breakfast snacks:

<60 min run, bike, swim: whole grain toast with almond butter (less saturated fat than peanut butter).  The fats here will provide the stomach with satiety or a feeling of fullness.  The bread is a good source of carbohydrates which the body uses first as fuel.  Shoot for 250 calories.

60 min gym session or >90 min run, bike, swim: same as above except I’ll take a sports drink to sip throughout.  Soadd in an additional 125-150 calories for the additional work load.

If your going even longer, so >90min+, this is where you have to think a little more.  For me, if I had to run for 2 hours I’d still stick with the same plan, 250 cals to start, but I’d have some extra food on board (gel, Clif bar) just in case my body is rumbling.  The higher intensity the more I’d stick to liquid calories, gels and a sports drink with added calories (maltodextrin or dextrose).  Since cycling and the gym are easier on the gut, at least in my case, I’d eat a heavier meal so 500-1000 calories depending on the length.

One note, make sure to have something extra like a banana just in case you get hungry during.  Your body may feel more or less hungry on depending on the previous days events.

Happy Trainin’

Cliff

When people think of a potato the first image that usually goes into their heads is fried.  Deep fried, shoved into a little cardboard container and then heavily salted.  Salvitating yet?  No, me either.

The potato got a bad rap.  Its a shame because post workout this vegetable can be a great recovery [...]]]>

When people think of a potato the first image that usually goes into their heads is fried.  Deep fried, shoved into a little cardboard container and then heavily salted.  Salvitating yet?  No, me either.

The potato got a bad rap.  Its a shame because post workout this vegetable can be a great recovery food.  Its high in easily digestible carbohydrates, low in fat and can go with any number of combinations!

Want more protein?  Add low fat cottage cheese.  More calories?  Add 2% fat sour cream or cheese.  Less calories?  Eat half of it!

Think of how many ways you can prepare a potato: you can boil it, bake it, BBQ it, microwave it and yes, even fry it.  Thats one versatile veggie! 

I’d say the biggest advantage besides the nutritional benefits, how easy it is to prepare and the versatility of the amount of sides that go with it, has to be the cost.  A potato costs  less that a pack of gum!  Try to find a quality recovery supplement for that much. 

So next time your at the grocery store don’t pass by the last aisle in the vegetable section.  Support our local potato farmers in PEI .

So here’s a story for you.  I wouldn’t have shared this except this scenario happened to me twice, in the same store, in the same place, and almost at the same time.

Last Sunday I was at Bushtakah’s discount sale on the hunt for gels.  I ran out so I wanted to take full [...]]]>

So here’s a story for you.  I wouldn’t have shared this except this scenario happened to me twice, in the same store, in the same place, and almost at the same time.

Last Sunday I was at Bushtakah’s discount sale on the hunt for gels.  I ran out so I wanted to take full advantage of the 20% savings.  Well, it looks like a few other people had the same idea as me as the nutrition “aisle” was picked over.

As I’m making my selections, a guy comes up and says “these gels are all crap”.  I start to feel deja vu as this situation had taken place in the fall, except in that case it was a woman.  Since I like nutrition and opinions; I wanted to hear where he was going with this. 

I asked him what he meant which he responded “all these gels, there is nothing in them except crap.  I want something that is ok for me.” 

This is where I’m going to put the story on pause.  You see if your shopping for “healthy options” in the sports supplement section at Bushtakah your in the wrong store (not trying to be mean, just honest).  Loblaws located across the street is a better option.  I didn’t say that so I’ll continue.

In response to his comment I said “if you mean sugar is crap then choose an Accelerade gel as they have protein in them.  They’re the only product that contains a 4:1 carb (sugar) to protein mixture.  If less sugar is what you’re after. “Perfect” he says as he takes the pack and looks at the contents.  But he quickly rejects this one too.  He shows me what he wants and holds up a packet of powder which is a recovery supplement.  I point that out, which he then realized his mistake.  So I began my spew which was nearly the same as I told to the woman in the past.

Gels are not healthy solutions.  There made almost entirely out of sugar save a few infused vitamins/minerals.  That being said, they serve a purpose: quick sugar when you need it. 

So what’s the different between each gel?  Well, its basically what the main ingredient is.  Hammer, Gu and Carb Boom use maltodextrin which is a starch that breaks down slightly slower then sucrose (sugar) and dextrose (another common sugar often called glucose).  Clif shot uses rice syrup which is on the same level as honey; natural but quick burning.  Power Bar used to be made of the controversial high fructose corn syrup but has moved to maltodextrin as well (maltodextrin is typically made from corn).

So what is “the best” option?  Its honestly what your gut likes.  It doesn’t matter “how natural” or what the ingredients are, if you hate the taste chances are its not going to do you much good.

My recommendation: Personally I try to avoid supplements and use real foods like bananas or homemade goods.  But in racing these are not the most conventional options.  So experiment with different foods in training, so come race time you know what you like.  Or more importantly, what you don’t.

Until next secret savers discount night at Bushtakah, keep fit and have fun!

Happy Trainin,

You hear it all the time, are you getting enough Omegas in your diet?  Are you eating enough fish?  Well I can safely say that I’m not.  I know fish is good for you but I’ve been having a hard time getting it in.  This is truley frowned upon since I am from the [...]]]>

You hear it all the time, are you getting enough Omegas in your diet?  Are you eating enough fish?  Well I can safely say that I’m not.  I know fish is good for you but I’ve been having a hard time getting it in.  This is truley frowned upon since I am from the East Coast where fishing was the life blood.

A couple of weeks ago I went to the grocery store and stocked up on canned salmon.  I said enough is enough, I’m going to eat more fish!  Since canned is the easiest way to go as far as preparing, I thought this would be my best option.  Well the cans have sat in my cupboard while I continue to take vitamins as my Omega source.

That is until today.  I searched the net and came up with some recipes that I’m going to try.  Hopefully at least one of them can go in my weekly routine.

Salmon Salad

Directions

1. Crumble the salmon into a 1 quart bowl, removing any bones or skin.
2. In a small bowl combine the mayonnaise, yogurt, celery, capers and pepper. Mix well and then add to salmon and toss. Serve on a bed of lettuce leaves.

Servings Per Recipe: 4

Amount Per Serving

Calories: 169

• Total Fat: 7.4g
• Cholesterol: 44mg
• Sodium: 741mg
• Total Carbs: 4.1g
• Dietary Fiber: 1g
• Protein: 21.1g

Salmon Potato Patties

Directions

1. In a medium bowl, mix salmon, eggs, garlic and herb seasoned dry bread crumbs, dry potato flakes, onion, garlic, dill weed, celery salt, salt, and pepper. Form the mixture into 2 inch balls, and flatten into patties about 1/2 inch thick.
2. Heat olive oil in a medium skillet over medium heat. In batches, cook patties about 5 minutes on each side, until lightly browned.

Servings Per Recipe: 5

Amount Per Serving

Calories: 252

• Total Fat: 13.8g
• Cholesterol: 121mg
• Sodium: 509mg
• Total Carbs: 8g
• Dietary Fiber: 0.8g
• Protein: 23.1g

Salmon Chowder