Letter from a tired metabolism

 

Baby i know you’re disappointed of me. I know that recently you hide under baggy clothes and avoids beach. You requires me an energy that I have. The cookies and sodas do not give me the necessary support.

I’m overwhelmed and unfortunately, I see myself forced to store energy in the form of fat. I know that you’re ashamed of your stockpile, but what you ask of me, I can’t offer you. I’m weak! I will not rest, and who knows when was my last restful sleep. When I wake up, you didn’t feed me and when I feed, not quality.

I’m stressed and close to a nervous breakdown. I know you expect more of me, but I have to be honest, I expected more from you too. You ask me focus, energy and less fat. I beg you nutrients, hydration and rest. And just like you, I am.

You get upset with the gut stuck, but baby, I’m in no condition to give up anything now. Don’t ask me to remember something. My stock of antioxidants is low, my cell membranes without flexibility and the bad fat you consume, just me! I can’t carry the sugar you eat well and against my will, I had to call my friend insulin more often. If you’re dizzy and have a headache, blame.

And you know how much it is difficult, every time she appears so cluttered I have to stock up on even more fat. Give up the creams and massages, my love. No longer respond to external stimuli. I’m so nervous I asked for advice to cortisol. He advised me to retain as much fluid as you can to protect me and whenever possible, get rid of unnecessary weight. Well, muscles are heavy and I no longer have the ability to carry them around. I chose fat baby, I’m sorry.

With the scarcity of nutrients had to make drastic choices. I’m no longer nourishing your skin and hair, so you see them go. I’m so nervous that capsules and supplements are not absorbed. I’m angry with you, I don’t want to talk. I am writing this letter as a goodbye. I’m signing off and soon, the shortness of breath will be evident.

The more get sick, but you’re hitting me with drugs and I honestly don’t understand why you treat me like this. You sound like you want to see me suffer. Not only that all the years of neglect, now screams to the seven winds I’m slow, that your metabolism is slow. It hurts!! I was born with some imperfections, but thought that you, with human intelligence, knew ensure your body. I was wrong! You haven’t been paying attention to the signs and abused me. when I get tired and go home, where you will live?

Translation of this article

The importance of protein for physical exercise

my interview for the portuguese magazine SABER VIVER

 

After all, what is the importance of protein for the practice of physical exercise?
The protein is a macronutrient, such as fat and carbohydrates. It is therefore essential for the practice of sport. Its function in the performance does not differ from that which it has on our health everyday life. The protein energy functions are  structural, enzymatic, and defense, perhaps the most quickly associated with exercise, hormonal level, the regulatory level anabolic and construction of tissues. Optimizing these functions through diet can enhance the results of training, style and life expectancy.
For you, what are the three protein-rich foods that deserve to be in our food?
Tempeh product made from soybean, nattō traditional Japanese food made from soy beans fermented and vegetable oil that have fats and oils that can be extracted through appropriate procedures.

But, on a daily basis, the easiest way is to pick up meat protein?
Animal protein is considered of high biological value (AVB). High biological value means that this protein has constituted essential amino acids in proper proportions, so a complete protein. Another point to consider is the way proteins are assimilated –  Net Protein Utilization NPU), namely the biological value and digestibility of proteins, which determines their nutritional quality. Some analysis indicates that the flesh has a relatively low NPU relative to other foods such as fish or eggs or milk, meaning that the protein found in meat is less easily absorbed. It is known that through the considered low biological value proteins, such as whole grains and legumes (beans, lentils, peas, chick peas, tempeh, for example), you can, without problem, having all the essential amino acids. It may be easier to get protein in meat, not wanting to say that is the best way to get, it all depends.
So how often are you supposed to eat meat?
It’s hard to a concrete answer because it does not exist. We don’t need to eat meat every day, everything depends on our constitution (genetics, for example), condition (present), beliefs and other factors. I eat animal products with little regularity. I only do on special occasions and when  i feel that my body needs. The best alternative is to experience and feel the differences. I follow athletes (some vegan) with higher protein needs than the general population and,  they don’t eat/eat  once or twice a week animal protein and don’t have any kind of problems at the level of the blood tests, vitamin D, inflammatory and other indicators that influence performance. Vegan athletes like Nate  Diaz (MMA fighter), Dave Scott (triathlete), Rich Roll (triathlete),  Scott Jurek (ultramaraton) or Brendan Brazier (triathlete) are clearly example that we don’t have to ingest proteins of animal origin to be healthy and achieve amazing performances.
So what are the healthy alternatives counseling?
A good option is to combine cereals with legumes and vegetables. Tempeh, tofu (less frequently), and hemp protein legumes are good examples of proteinic sources.
And pea protein is a good way? What are your greatest benefits?
Pea protein is not the best way but can be a shortest path in a given time or busiest phase of our life. Foods such as are born in the wild will always be the priority, the best way to short and long term. Pea protein is an incomplete protein source (with a good amount of the amino acid arginine). Studies indicate that have similar property to casein, however it will take more studies to confirm that. All vegetable proteins have some essential amino acids and some studies indicate that the liver can store several of these essential amino acids, from different meals of the day and combine them later. For all this, it is a source that can be used if it is quality but not a priority in their food choices.
Drive, on the last weekend of April, the workshop movement, nutrition and supplementation. What can people expect from this moment?
The workshop will consist of a holding than is the movement and nutrition, understanding the potential synergy between the two. Will be a unique approach, full of scientific references, natural practices and oddities that will encourage each participant to find his movement and shape to feed and nourish.

What’s all this about sports supplements?
Supplementation is essential to the sport as in war time and spiritual practices. The commercial and scientific level, a sports supplement is considered as a concentrated source of nutrients are often present in food, marketed in a manner designed with specific objectives (in the metabolic pathways of the human being. For me, a supplement should be obtained through natural foods, of a single ingredient, no labels, without processing through the cooking.
In this case, what are the products more advise?
All those who are sold on the market closest to your home, at the time, regional, which have been produced with responsibly and that respect the environment.

 

 

 

2015

1. Consistence is the Key. It´s all about the “almost every day” recipe! Be consistent on the study- the brain workout. Be consistent on the training- the body workout. Be consistent in breathing and put all the things together;
2. Strength starts from inside. Starts in the brain, in the heart,  focus on the control. Without heart and mind the strength of the body is of no use, trust me about it;
3. You create your hapiness. It’s you, your happiness! You have choices, choose well;
4. Every experience, repetition counts. Be the best version of yourself in each one;
5. Know “your purpose” Training. Know exactly the exercises, nutrition, sleep,  breath patterns and stress manegement that you need. Have a purpose of life!
6. Protein deficience? I don’t know anyone that have it! So, don’t be obessed about it;
7. All the time, if possible, with Joy. True enjoyment with heart, body and mind;
8. Have ideas, goals and focus all the time. Know exacly what you want;
9. Kitchen is the secret;
10. Be an example. Practice, show it! The smallest act  is worth more than the grandest intention.

#articles on fire 8

1. Five Posture Cues To Perfect Your Exercise Form

The reality is, great exercise form is just the ability to maintain good posture throughout the movement. 

“If you get into a good postural position, odds are your form is good. And odds are the right muscles are doing the right work”.

2. Regulation of Food Intake, Energy Balance, and Body Fat Mass: Implications for the Pathogenesis and Treatment of Obesity

“Obesity has emerged as one of the leading medical challenges of the 21st century. The resistance of this disorder to effective, long-term treatment can be traced to the fact that body fat stores are subject to homeostatic regulation in obese individuals, just as in lean individuals. Because the growing obesity epidemic is linked to a substantial increase in daily energy intake, a key priority is to delineate how mechanisms governing food intake and body fat content are altered in an obesogenic environment”.

3.  What Trainers and Gym Owners Need to Know

“The mouth is the source of all calamity. If you talk shit about people, your employees will talk shit about you. Then employees will start talking shit about each other. Pretty soon employees will start talking shit about customers. Before you know it nobody will feel safe around you. Congratulations! You have completely toxified your business”.

4. Saturate, Incubate, Illuminate

“Our goal is not corrective exercise and our goal is not screening. Our goal is no negative results from conditioning and professional fitness coaching or athletic coaching. Unfortunately, no single program can achieve this every time for everyone, which is why data is critical to maximizing results through program modification”.

5. The Subtle Art of Not Giving a Fuck

“Now, while not giving a fuck may seem simple on the surface, it’s a whole new bag of burritos under the hood. I don’t even know what that sentence means, but I don’t give a fuck. A bag of burritos sounds awesome, so let’s just go with it”.

Spring, The Strength Season

“Always the Spring but never the same flowers “(Chinese proverb)

More light, more day, brighter, hotter, Nature awakens from its sleep of winter and look forward, here is the Spring! Everything is reborn, it rejuvenates, life expresses itself, stronger!

Observe nature and get a better understanding of the human being.
With the rest of winter, necessary, appears in the spring the “eagerness to go” for risk, with a clear vision and a sense of purpose. Urge the acting, the plant and seed ideas, formulate new ideas, believing that better if will reap fruit, make the right decisions!

As necessity, in winter we were more at home with the family, the metabolism down, we need to preserve more fat mass, calm the spirit, to reflect, to stretch more, the fireplace. With the arrival of more heat, took the family into the street, take the heat, emotions,  and food ideas, friendship! We want to grow and show us like the almond trees in blossom.

In the spring we will show us more, watching us, watching others, knowing and not knowing. Sometimes costly because it can be difficult to convey all that we want. Let’s take this slowly, spring is a challenge.

In traditional Chinese medicine, Spring represents the liver and gallbladder. The liver is called strategic planning officer, the great architect of our vision of the future, the official who see what courses we have to live our lives in harmony with nature “. Its companion, the gallbladder gives the ability to make decisions and judge wisely. A decision is not a matter of choice between equal alternatives. Through these employees we can see both the new possibilities and the wisdom of the past and thus view the field of clear and appropriate to take. Without a vision and a plan, decision and direction, no movement is possible – there is only frustration.

The element tree within us governs our sense of sight, the emotion of anger, to the sound of “screams”. Want to see better? Take good care of your vision and have one! The scream of wanting to live is the better communication but don’t turn it into a negative emotion. If we’re right, we all will hear without screaming, literally. Have you ever noticed that the problem of emotions of this season may be the anger, the frustration, but do you remember someone who has achieved everything you wanted? Let’s take this slowly, one step at a time. Grow and be reborn takes time, give it to you!

Flourish naturally and ferment of ideas. The fermented, the pickles are good for this season. Clean your liver, eat more sprouted and learn more about the turnip, radish and radishes. Give some strong psychedelic to your life as the plum vinegar, rice, and sauerkraut. The liver’s not too fond of animal products, alcohol, sugar, stress and polluting environments. Freshness is important, and green is the color!

The strength training starts making more effect because ligaments, tendons and muscles, which attach themselves energetically to the liver and gall bladder, are stronger. Take care of your knees! No Crossfit’s WOD and an exaggerated form. Start the day early, be outdoors and gardening can be a great discovery.

It’s time to reread “Walden or life in the Woods” from Henry David Thoreau, of hugging a tree, a friend, hanging out with friends! Where there are trees is also because it is spring. Go ahead because the spring doesn’t arrive until the summer. Use your abundant energy wisely and more than that, to paraphrase Pablo Neruda – “let life do what Spring does with the flowers”.

Bitter sweet mouth

The sugar is really harmful to your health. There are some strategies, that I use with my clients, to moderate this taste so bitter and sweet for our health.

1. Ingredients on the label.

Always read the labels (never go shopping hungry).
Even the soups, salads, fries have sweeteners, fructose, etc. Rice syrup, dextrose, malt, fruit concentrate, agave, are all  sugary euphemisms;

2. Nutrients on the label.

When you buy a food will notice that the food has x grams of sugar and, if we have no sweetener ingredients mean the sweet flavor is natural, even better!

3. Embrace the other flavors.

The longer a dish has all the flavors more will be balanced. It is a shame that even the other flavors are masked with sweeteners to make food more appealing to the palate, in many processed foods. So get more attention and nothing like go get the other flavors to natural products;

4. Set the intake of sugar with the time of training.

Can be a strategy that works but not for everyone. Ingest this sugar t after training. At this point the muscles are more thirsty for glucose to help restore glycogen reserves. But it only works if the workout has a good intensity;

5. The natural way.

Simple would be to get the sugar to the best source: whole grains, fruit and vegetables of the season. Do not make fruit juices because remove other important constituents like fiber, for better digestion;

6. Indulge yourself

If you’re satiated is more difficult to have “desires”. Always eat a good amount of protein and fat in the meals and this desire for sweets may decrease.

Sweeten your life with candy!

Maybe the reason is “the sleep”

“I’m training very well, eat well but, i don’t sleep well”!

 

1. Have trouble making decisions?
2. How’s your memory?
3. Easily irritated? Depression?
4. Lack of sexual desire?
5. Increased appetite?
6. Inability to manage stress?
7. Difficulties of vision?

Have most of these signs? If so, maybe the secret is to sleep well. Sleep well is different from a lot of sleep.

Solutions that may help:

Diagnosis: how are your kidneys and bladder? Maybe a lack of equilibrium in the functioning of these organs can be the reason!

Exercise. Are you done yoga, mind &body /massage therapies or dynamic flexibility training? Walk in mountain?

Food: Have been drinking enough water? Your immune system is being strengthened (Pro, prebiotics)? Have eaten enough algae and legumes?

Socialization: Your relationships are well? Balance them!

Technologies: Long linked to technologies? in the last 2-3 hours, before going to bed, switch off!

training, thyroid and metabolism

I’m doing the correct training, regarding the Kgs, rest, sleep and eat very well and yet still have no results, why?

One of the reasons may be the thyroid!

 

Thyroid hormones act in almost every cell in your body to increase cellular activity or metabolism. If there is too much or too little production of hormones, the metabolism of your whole body is affected.

Symptoms:
Fatigue, drowsiness, mood swings, weight gain, forgetfulness, depression with irritation, muscle cramp and pain, weakness, decreased sweating, changes in blood pressure, high cholesterol, swelling in legs, blurred vision, cold intolerance, hoarse voice, heavy menstruation, hair and dry skin, hair loss and constipation.

What to do:

Diagnosis – identify and address possible causes of hypothyroidism, such as food allergies, gluten, heavy metals, nutritional deficiencies and stress.

Optimize your nutrition – support your thyroid with a nutrition, including foods that contain iodine, zinc, good ratio of Omega fats-3/6, selenium and others. Vegetables sff!

Minimize the stress – eliminate the adrenal exhaustion managing better the stress (psychology) or mind & body classes like meditation.

Exercise – engage in thyroid stimulating exercise, which increases the thyroid function. The best are the respiratory and hiking on the mountain (oxygenation) with friends, barefoot preferably. Any activity not very stressful may help, depending on the degree of hyper or hypothyroidism.

Supplements – use of supplements can help improve thyroid function, including all the necessary nutrients for proper metabolism and function of the thyroid.

Heat – use saunas and turkish bath to eliminate stored toxins that interfere with thyroid function.

So, it’s not always changing the training that makes a difference!

 

Articles on fire #3

1. The air almost unbreathable in the gyms    http://goo.gl/3MVHy2

When we exercise, we inhale more air on each breath and most of the air passes through the mouth, ignoring the natural filtering system, the nostrils. Pollutants entering the lungs and complications may begin! Beware of the ventilation as influences on cognitive and physical performance. Always have the chance to go outdoors, interspersing!

2. Stop lying about time. If your time isn’t yours then neither is your life     http://goo.gl/HLZXJw

“Exercise, health, better sleep, time to relax, meditation, eating well etc is rarely something we need to do urgently. Changing a habit or doing more of what contributes to our longevity and health is usually not urgent. It doesn’t have to be done right then. Which is why we put it off for “when we have time.” But it’s important.
That is, until we break down enough in health or energy. Then we feel the pressure to change and scramble to throw money at what will get us the quickest result. Then it becomes both urgent and important”.

3. Medical exams in FC Barcelona  https://www.youtube.com/watch?v=7ZECBNuiwO8

Assessment is (very) important in high competition but attention and to shuffle: clients use the Personal Trainer to stay in shape and feel good and not to be (constantly) to make evaluations. Always have the attention to evaluate and register lately. It may be boring…

4. Sorry, Your Gut Bacteria Are Not the Answer to All Your Health Problems       http://goo.gl/PV8KaC

“The hype has kicked off a gold rush. Big food companies—including Nestle, PepsiCo, Monsanto, and General Mills—have funded gut bacteria studies, and some have even opened centers to develop foods that interact with the microbiome, such as probiotics. According to Transparency Market Research the global probiotics market is expected to reach an astonishing $45 billion by 2018″.

“Still, despite the optimism, some researchers caution that much of what we hear about microbiome science isn’t always, well, science. Dr. Lita Proctor heads the National Institutes of Health (NIH) Human Microbiome Project (HMP), an outgrowth of the Human Genome Project. “We are discovering a whole new ecosystem,” she says. But “I do have some fear—we all do in the field—that the hype and the potential overpromise, and the idea that somehow this is going to be different—there is a terrific fear that it will all backfire.”

5. Recipe: Granola Bars / Cereal (the perfect substitute for all those boxed cereals)

http://goo.gl/vZCzkL

6. Ten things to Stop Doing if You Want to Exercise    http://goo.gl/CYBAHB

No excuses, no excesses, without finding that is easy, without thinking that there is a right time, without fear of failure, without seeking perfection.

Fail, do, together, now, be happy!

7.Facebook Fraud  http://goo.gl/CoL2cg

Why this? To say that it is not the quantity that matters but the quality! But it is interesting!

“Serve To Win”, a Lesson by Djokovic

I’m reading the book of Novak Djokovic “Serve To Win”

Those who follow tennis should not be forgotten that bad moment of Djokovic against Jo Wilfried Tsonga at the Open in Australia of 2010 in which simply “went down”.
Djokovic after this think a lot in all the causes of such episode: workouts, rest, coaches, personal life, it turns out, were not the training, the intensity, the volume, the rest the concentration, it was the FOOD!

The book shows, all right, what are the details that make the difference! Excellent to show that a diet may not be used for other person. For him a diet with little gluten worked but for you may not work! Diagnosis please!

Djokovic is a total athlete: trains the physical, mind and soul! Required reading!