Tag Archive: nutrition


It’s safe to say we are all now falling down that holiday funnel of Thanksgiving feast into Christmas cheer.  With it, brings an extra large place setting of holiday work party’s, family gatherings, and late night munching of leftovers.  Right around this time of the season I get asked that question, What do I do Coach Sanity?  Lucky for us, Christmas has come early.

I will share with you a few simple tips to add to your holiday festivities, and help curb a habit of bringing overeating into your new year.

1.  Leave a little something on your plate -

Let’s say it is a given you will be consuming more calories around this time of the year.  A good habit to now call upon is the habit of leaving some food behind for Santa and his reindeer.  Make it a good thing (opposite from when we were young) to leave some food behind.  If you visually see that empty plate, it will be very easy to repeat that experience over and over this entire season.  Stop the insanity now!

 

2.  Add a pinch of cinnamon-

Smart scientists have shown us that cinnamon can reduce the glycemic index of a meal by almost 30%.  Moreover, mothers have known this fact for generations.  (Hence, fresh home made apple pie ;) ) If your desert does not go well with cinnamon, sprinkle a little into your coffee, or try sprinkling some on your turkey or stuffing during Thanksgiving.  Just get a dosage into your body before you massively consume large amounts of pies and cookies come desert time.

 

3.  A day of fasting

For those that follow the “several mall meals a day” type of eating plan, you already know you’re allowed a day of splurge every seven days.   This is because it reminds your metabolism to not accommodate and slow down to low caloric eating, and kick into light speed digestion on day seven.

I am suggesting you take that approach and flip it, by fasting for one full day within one week before or after Thanksgiving and Christmas.  Not only will this give your metabolism a much needed break from all that consuming, it will also allow your body to get back to healthy medicinal movement, and take on another year of sanity living next year!

Happy Holidays,

Coach Sanity

 

 

Guilt or Snack?

What came first, your guilt or the snack?

I find it interesting how the snack industry markets their products.  We are sent a very mixed message when told that we are now allowed to indulge in a guilty snack.  Mostly because either the fat has been lessened, the portion has been controlled, and/or something has been added to make it taste better, even when the ingredients don’t list like it should.   However, what I find interesting is not the fact that they have suddenly allowed us to indulge in a guilty pleasure.  What I do find interesting is that we are told we should feel guilty about the foods we put into our mouths.

Guilt.  Such a strong word.  A word that should not be associated with food.  Guilt may have its place when used with over consumption of food, and is exactly why it should not be associated with marketing food.  That marketing message can easily be misinterpreted and may ultimately allow a person to over consume simply because of how the marketing language gets received.

(Those reasons can become quite complicated to explain here.  I won’t cover those why’s in this post, however, I will follow up on them in another SanitiyFS post.)

A healthy eating approach has nothing to do with guilt.  Once we remove guilt from the equation, we have nothing to think about except all that surrounds a healthy eating habit.  Take note, I said “think about”.  My  suggestion to you is to not let the snack company remove you from your thinking process of your eating experience.  Mindless eating is what leads to over consumption.  And once that becomes one’s eating habit, it is also an incredibly hard one to break.

Learn to sit down and ‘unsnack’.  Or in other words, chew and eat your meal.  If you are hungry, then learn to go through the actions of setting up an entire meal.  If you are that hungry, then the effort will not be a chore.  The eating experience is something we all must learn to move back toward.  A connection to how we feel when we are full and hungry allows us to have better control of our personal levels of consumption.  You train yourself to eat when you are hungry.  And, more importantly, stop when you are full.

It is also important to recognize that one’s eating experience is a large part of who we are as humans.  It can be a healthy social interaction.  It helps us to connect to our heritage.  And it reminds us of the important balance of and between each meal, and everything we consume.

Follow the signs,

Coach Sanity

What’s your caloric choice?

Does this look familiar?
Where do you start?
Better yet, when do you finish?

This is a reason why it is pretty difficult for most of us to truly starve or go hungry. Food is in every corner of our local grocery stores and each aisle is filled with a number of choices. To keep things simple, there should only be two:

1. Indulgence
2. Moderation

There was a point in time when I was emotionally attached to food and used to think I deserved eating ice cream every night. I mean, it’s right there for me to buy so why shouldn’t I have it? Grocery stores have made things simpler for us because we can purchase food for the week and have it easily accessible to us in our homes. Now let’s imagine for a moment you lived in a grocery store. How long do you think it would take you to eat all of that food? Honestly, I don’t think you can do it alone and yet we continue to try in large amounts each time we go shopping.

Now if this is not the kind of person you are and whatever you are doing is working for you, then by all means, continue to do it. However, if this is you, then a simple way to start would be to use the hand basket for your next grocery store stop and only buy what you can fill it with. Regardless of what it is, it is still less and less equals less in your home to consume. An extra stop at the store midweek may sound like an inconvenience, however, it can also be another opportunity to get some extra steps in your day and keep your activity on the positive side of caloric expenditure.

A Sanity approach to shopping,

Daniel J Sanidad

I am a bit of a people watcher and I tend to catch what seems to me are obvious tendencies and personal habits of  the people around me.  For example, are they right or left handed?  The  position they sit in their chairs.  Do they sit still or continually fidget?  Just a few of the many common routines of human beings.  

The reason behind this post and the clever title is the fact that I have noticed that people tend to eat way to fast. Either that, or they barely chew their food before they swallow it down.  It reminds me of an episode of Two and a Half Men (one of my favorite shows) when Angus’s character Jake drank to much and spent some time in the bathroom.  He looks at his work of art and says, “Yeah, next time I need to chew my food properly. Look at that shrimp. You could polish it off and serve it again.”   FUNNY, and makes me laugh every time and exactly what I think of when I watch people eating.

Aside from the obvious digestion problems one can occur by not properly chewing their food, most people tend to over eat when they eat to quickly.  It does take time for your body to recognize you are eating and send the necessary signals to prepare for digestion.  Especially since digestion starts when you first begin to chew and the production of amylase (an enzyme that begins to breakdown sugars) is produced.  Chewing slowly allows for this process to begin and can aid in a much better digestion path all the way through.

Some tricks I have used to slow myself down is to time myself when I eat and see if I can take it a little longer the next time.  I also always eat off of the smaller plates in my cabinet when I am home and I serve myself a small portion.  That really slows me down and if I’m still hungry, I get another small portion.  You should look at each bite as its own meal and finish that meal before you start the next.  Give it a shot and see if you not only feel better, moreover, end up eating less at each sitting and ultimately eating less over the course of your day.

Oh, one more quote from Two and a Half Men, Alan: Jake what are you doing?  Jake: I’m masticating.  Don’t worry, it’s not what you think.   Alan:What do you think I think it is?  Jake: You know (smiling)

Daniel J Sanidad

Summer is almost upon us.  Not sure about you, but I love the trim, tanned and toned look for the California weather.  A few tips to keep in mind for your training and nutrition to help bring out the detail we work so hard for.

1.  Prioritize: If you want to see more detail in those ab’s  (for example) then you should prioritize your workout.  Start with ab work in the beginning, and throw some sets throughout the entire session.  That way you have more volume of work for the chosen targeted area.

2.  Fat burning zone:  The leaner you become will directly effect just where your fat burning zone is.  When you have less body fat to give up, your body will want to hold on to it for fear of survival.  Your chosen cardio should be kept at a lower intensity and to be used sparingly to help keep your lean look all summer.

3. Maintenance of muscle:  If your wanting to stay lean, then your probably not in a ‘growth’ cycle at this time.  However, you do want to keep a certain level of intensity in your workout to maintain the muscle you currently have.  Get the intensity up, however, keep it under 30 minutes.  After a good warm-up, plan the muscles/movements you want to target and go at it.  Your looking to create enough of a stimulus to maintain, moreover , not too much where you begin to muscle waste trying to keep up with the high intensity of the given session.

4.  Stay hydrated:  Your muscles will look healthy when you keep them nourished and water is the largest nutrient in them.  Drink up!

5.  Nutrient timing: It’s more important when you eat as supposed to what your eating (I’m speaking to those that already have an awareness of the quality foods they use for their fitness needs).  Be more aware of the meals closer to your workout, after your workout, and before you go to sleep.  Those will keep your body well nourished for the necessary recovery to keep that physique you work so hard for.

Come on summer!

Daniel J Sanidad

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