This nutrition quiz came through my feed this week.  I’m a glutton for exercise and nutrition articles so I jumped right in.  I find it fascinating to pick through health and fitness information on the internet.  Every week someone is coming up with a new way to present information or a new argument for/against clean eating, paleo, IIFYM, ab curls, fat, sugar, calorie counting, portion control, etc.  I find it helpful to look at all these different versions of often very similar information.  It helps me frame information differently for different people.

 

A common theme in nutritional articles these days is that there is so much information coming at us that it’s hard to sort out what to buy into and what to leave alone.  Often, the message is to cut out all the noise and follow some more general, simple advice.  That’s why this article piqued my interest.  It’s not advocating for simple.  It’s saying that among the constant barrage of often conflicting diet advice, it can be hard to choose which dietary tweaks will give you the most benefit.  Then it offers a quiz to help you assess your nutrition know-how and pinpoint your strengths and weaknesses.  I consider myself fairly well versed in nutrition know-how and figured I would ace this quiz.

 

So I did the quiz.  I didn’t ace it.  I found myself empathising with all the people I have ever talked to who were frustrated with said constant barrage of often conflicting diet advice.  This quiz adds to the confusion and does little to make dietary choices more clear, intuitive, or simple for the average person. Thanks to question one, I now know that if I want to get more omega-3 alpha linolenic acid in my diet I can get three quarters of a day’s worth by consuming a half teaspoon of flax oil. I could get a third of that from an omega-3 egg that was laid by a hen fed a diet containing flaxseed.  Salmon doesn’t contain any alpha linolenic acid, but it is a great source of omega-3 DHA.  Great!  I am on the road to diet and nutritional success!

I also now know that sunflower oil beats safflower, grapeseed, and olive oil when it comes to Vitamin E and that if I’m dining out and trying to keep my sodium intake down, I should choose Earl’s Lois Lake Steelhead Salmon over Kelsey’s Seafood Lover’s Pasta, The Keg’s Black Cod, and Milestone’s California Spring Salad with Shrimp Skewers.

 

Holy smoke!

 

I’m not saying that this information is not good or useful, but it wouldn’t be my first choice of information to share with people looking to improve their nutritional habits.  Some of this is pretty advanced or finicky stuff that could be tinkered with once more general stuff is taken care of.  In my experience most of this information is not even necessary once the more general stuff is taken care of.  A lot of dietary details fall into place when the big picture is solid.  How I tackle the big picture will vary from client to client, but for most, I can help them without ever conveying the sort of specifics found in this nutrition quiz.

 

Most of my clients are looking for help with nutrition in the context of fat loss/weight management or general health.  They typically fall into two groups.  Ones that like to follow specific rules and instructions and ones that like to free float within some general guidelines. The former tend to do well with calorie and macronutrient counting, the latter with portion sizing and food choice selection strategies.  They can be further divided into those that do well with moderation and those that prefer extremes.  The former can go from drinking two cans of pop a day to one, the latter must remove all pop from their life.  They all benefit from becoming aware of their current nutritional choices and thinking about whether they help them achieve their goals or not.  If you’re thinking about it, you’re already on the right track!  If you need help taking it a step further, we can help with that.

 

Peace!

-Tom

 

We’ve got two quick, exciting updates for you.

1. Becky raced the Hypothermic Half last week and crushed it!  She came second overall, only 5 minutes behind the guy who won.

2. Jenna is officially a Registered Massage Therapist with the Massage Therapy Association of Manitoba.  That means your massage can be covered by Blue Cross!   Contact Jenna to set up your appointment.

As we head into what I hope is the usual beautiful warm summers we get here in Manitoba, all of us here at MORfit want to make sure you’re prepared to make this your best summer yet. Whether you have big plans to be out and about as much as humanly possible during the next few months, or just want to take it as it comes and laze in the sun- here is a list of must-haves to keep you motoring, healthy, and happy for the 2014 season!

 

• A re-usable water bottle (or two)
  Staying hydrated is always a good thing to do- especially in the summer months. Your body is constantly using water to maintain homeostasis, so replacing it regularly throughout the day is good practice. Staying adequately hydrated can improve energy levels (for those afternoons at work when you’d much rather be out in the sun), help with aches and pains, headaches, and keep you feeling cool in whatever situation you find yourself in this summer. Having a re-usable bottle, or a few (if you’re like me and notorious for leaving them places) also helps the environment out. The less plastic used the better! Grab something that you like the look of, is easy to take with you, and can be refilled throughout the day. Drinking water instead of sugary drinks will also lower your calorie count and keep every part of you happy.
  If you find the taste of water boring or can’t get motivated to keep drinking it throughout the day try adding frozen fruit, mint, or a slice of lemon to it. This creates a fresh taste similar to juice or pop, without the added sugar!

  Matt Damon approves your hydration choices.

• A Foam Roller
  If you haven’t already discovered these awesome little pieces of foam and rubber- trust me when I say you should look into them! Summer should be your prime time to be outdoors and moving- whether of not your an elite athlete, a recreational go-getter, or just the average active Winnipegger, a foam roller can keep you busting those sick moves (or doing other things) all summer long. A form of myofascial release, the results you can expect to get from your savvy roller are similar to that of massage and stretching techniques used by athletic and physical therapists all over the place (without the cost!). They average around $30, and come in different sizes and densities. If you’ve never used one before, I recommend starting with a lighter density and moving up. Google a “rumble roller” for a glimpse into the ultimate roller experience… Excellent for helping release tight and sore muscles all over your body, they can also be integrated into your normal exercise/stretching routine with little hassle (but tonnes of benefit).
  Where can you get this handy dandy tool your body will love you for? Running room, Walmart, Diamond Athletics, Innovative Medical Supplies, or anywhere on the internet that has the best deal! We even have some for your use here at MORfit. If you aren’t already sold on the thing– come try one out and get one of our knowledgable staff to walk you through the details of how a foam roller can be used to keep you moving and grooving towards your goals this summer!

  Don’t worry- you too can look this cool!

• A Good Pair of Shoes
  Another thing you might want more then one of. Whether you walk, run, bike, hike, or casually stroll to and fro.. a pair of shoes that makes your feet happy will go a long way. There are many voices out there to tell you which is the best brand or what is the newest fad- but what it really comes down to when picking the pair for you is what works with your body mechanics the best- and what you feel comfortable in. If you’re an avid activity pursuer, having more then one pair is not a bad idea. Shoes do wear out, after all, and the more they wear the more stress they can place on your body. If you’re using shoes frequently, a new pair every 6 months or so isn’t out of line. Having a couple pairs to rotate between can lengthen the life of those sneakers, and keep you on track.
  

A Sick Pair of Sunnies (and all the other sun gear)

Not only will you look super cool, your eyes will be safer from our friend the sun. Combine those good looks with some sun screen slathered everywhere and anywhere, and maybe even a stylin’ hat- you’ll be ready to take on the Winnipeg summer without any worries!

 

 

 

Last but not least, a gym membership for those rainy days…

We know they’ll happen, and we know you want to stay active. As much as being outdoors as much as possible is what we Winnipeggers like to do, having a back-up plan (or even an add-on option to your already outdoorsy style) is never a bad plan. Staying fit and active, no matter what mother nature throws our way, will make all those awesome plans you have for summer so much more awesome. Try out a new fitness class, lift things up and put them down, ellipticise, or go for a spin on the spin bikes- all these options (and more) make for some good rainy day sweat. Your body will thank you for it, and doing what you do is much more satisfying when you have your body on your side.

There you have it, a brief toolbox of things to keep you on track to be your best this summer. As always, here at MORfit we like to see you being the best version of you- in and out of the gym. For more tips and tricks to keep healthy this summer- stop by and chat to our staff, or shoot us an email. We love to talk to all of you- and are full of ideas and summery thoughts!

 

Until next time…

Kat