September 27, 2011

Check me out on TV! The Truth Behind Hot Fitness Trends.

Filed under: Uncategorized — JBNUT @ 2:59 pm

Addicted to Kombucha? Need Coconut Water to feel refreshed? Feel like you need a cleanse? These are all the rage these days,

I had so much fun on the set of 7Live yesterday talking about fitness food trends! Click here to see me on TV!

So here is the skinny. All these products are fine and safe but why are you using them? Be sure you understand the purpose of each product and take time to read the label so you really know what you are eating and drinking. Be a smart consumer! There is a lot of added sugar in these drinks and many of the claims are either not true or part of a genius marketing campaign.

Gatorade G Series

- Gatorade was created to provide endurance athletes with the nutrition they need to sustain energy and fuel properly to perform at their peak performance. These drinks are only appropriate for individuals who are working out longer than an hour and are doing true endurance work such as tennis, basketball, cycling or running. If you are an endurance athlete you need a certain amount of carbohydrates, electrolytes and fluids and Gatorade and other sports nutrition products are what you need.
- If you drink Gatorade after a low intensity workout you are just drinking sugar and salt! Don’t gain weight from your workouts!


Coconut Water

- High in potassium, 600 mg in one cup which is a much needed electrolyte
- 45 calories in one cup—all calories are coming from a natural sugar from the fruit. Still sugar!
- Normally a sports drink is only needed when you are doing a cardio exercise for over an hour. Coconut water alone would not supplement that type of workout so if you are an endurance athlete you would need more carbohydrate, fluids and electrolytes per serving. However, if you like the taste and are working out less than an hour you can enjoy it but remember you have to account the calories.

Kombucha

- True Kombucha is a fermented drink made with tea, sugar, bacteria and yeast. The tea has been used for centuries in Eastern Medicine and is made by taking a solid mass of bacteria and yeast and letting it rest in a liquid of tea and sugar until it creates the effervescent kombucha tea. It is now available commercially and is all the rage due to its unique flavor and claims of significant health benefits.
- No scientific evidence is provided to back any of these claims. There is data to support that some individuals growing the tea in their homes have had bacterial infections due to unsanitary conditions so please be careful. The commercial product can give some people a jittery feeling and remember that some of the products have added sugar in the drink that is important to note.
- If you love the tea go for it! Just remember it is likely not the magical potion as represented in the advertising.

Juicing

- There is no scientific evidence to support that the body needs to be cleansed. The liver, kidney, colon and skin do their jobs!
- However, juicing can provide an important kick-start, can be very motivating and will teach you what it feels like to be hungry so you can learn how to eat less moving forward.
- Focus on whole ingredients only—no supplements or powders. Get a brand that uses only whole foods or juice yourself. Use nut milk for some added protein. In San Francisco there are a lot local companies doing great work so you can support them.
- Remember, there is no quick fix! Juicing for a week is not going to solve all your weight or health problems!
- Be careful exercising while on a juice fast. You may dehydrate yourself or stress your system if you are working out while juicing.

Energy bars

- Focus on whole ingredients and getting a product with protein and carbohydrates in them.
- Look at the labels-you will notice several brands are full of a lot of ingredients. Go for a product that has between 150-300 calories depending on your needs.
- If you are only going to eat a bar you may need one with added protein powder or if you can pair it with a protein such as yogurt or low fat cheese grab a KIND bar. Their minis are only 100 calories–perfect on the go pre and post workout.

Post workout/Pre workout snacks

- Get a protein and carbohydrate and have things that are easy and on the go.
- Grab a 100 calorie pack of chips such as popchips paired with a yogurt or cottage cheese for the protein. Grab a turkey sandwich, drink a glass of milk paired with a fruit or a PB&J sandwich.
- Remember to eat! In order to get maximum results from your workout you have to fuel your body!

September 21, 2011

You Gotta Eat to Have Willpower!

Filed under: Uncategorized — JBNUT @ 5:28 pm

So many of us make decisions when we are tired. Most of us wake up and jump right into action starting a day full of meetings, calls and interactions with family, friends, colleagues and clients. We are making decisions every minute—whether it is finalizing an important business deal, answering an important question from our children or ordering breakfast at the local coffee shop. Our days are filled with decisions…it is exhausting!

A recent article in the New York Times got a lot of buzz and several of my clients wanted to discuss it. Click here to read the full article. The concept is fascinating and something I discuss on a daily basis.

The majority of us rely on willpower to get us through the day. We hope we can “power-through” the stress, the traffic, the drama, the decisions and “get by” without any big disasters. Well, how are you doing?

John Tierny discusses in his article the research that is showing how we literally make so many decisions in a day it leads to decision fatigue, “the newest discovery involving a phenomenon called ego depletion.”

“Decision fatigue helps explain why ordinarily sensible people get angry at colleagues and families, splurge on clothes, buy junk food at the supermarket and can’t resist the dealer’s offer to rustproof their new car. No matter how rational and high-minded you try to be, you can’t make decision after decision without paying a biological price. It’s different from ordinary physical fatigue — you’re not consciously aware of being tired — but you’re low on mental energy. The more choices you make throughout the day, the harder each one becomes for your brain, and eventually it looks for shortcuts, usually in either of two very different ways. One shortcut is to become reckless: to act impulsively instead of expending the energy to first think through the consequences. (Sure, tweet that photo! What could go wrong?) The other shortcut is the ultimate energy saver: do nothing. Instead of agonizing over decisions, avoid any choice. Ducking a decision often creates bigger problems in the long run, but for the moment, it eases the mental strain.”

He also notes how glucose, the simplest form of a carbohydrate can prevent decision fatigue.

He writes it so eloquently,
“1. In order not to eat, a dieter needs willpower.
2. In order to have willpower, a dieter needs to eat.”

This is a concept I have discussed with many of you. YOUR BODY NEEDS FUEL! Set yourself up for success. This is why it is so important to eat regularly and give your body a balanced meal every 3-4 hours. So many of us are so hard on ourselves because we do not have the discipline to control our cravings. Now research is showing us how to strengthen our willpower and create a successful day.

Now go eat and make some good decisions!

September 15, 2011

Holy Harvest! Just call me Farmer Jae…

Filed under: Uncategorized — JBNUT @ 11:56 am

Many of you are going to read this and think that someone has hacked my email. I am a city girl…born and raised in the heart of SF and love everything city. Love the noises, love the pace, love the diversity, the grit and all that comes from living in an urban environment.

That being said, something is changing in me and it all comes back to food. I have a growing passion, desire and somewhat obsession to learn where my food comes from. It started off slowly but over the last year, I have been craving to get my hands dirty, grow food and learn the details of farming.

Over the last year as these thoughts run through my mind I startle myself! “Did I really just think that?” It’s been an interesting journey!

One of the reasons I love cities and especially San Francisco is because it is continually reinventing itself and is always improving. San Francisco is a leader in the local foods movement and there are so many cool communities being created. A perfect example of this is 18 Reasons, the educational arm of Bi Rite Market. 18 Reasons offers classes, workshops, dinners and a variety of programming to create a community for people to deepen their relationship with food. For me, it feels like home.

This past summer they created 18 Reasons Farm School. FARM SCHOOL! For the past 5 months, me and 10 of my new farm buddies drive up to Sonoma one Saturday a month and work on the Bi Rite Farm–1 acre of land that is growing produce for the Bi Rite deli.

I have had so much fun! Have any of you harvested potatoes? Oh my goodness! You just keep digging and potatoes are hidden in the earth like an Easter egg hunt (not like I have ever done one of those but I think it is what they are like!). This summer we harvested potatoes, tomatoes, eggplant, peppers, beans, cucumbers, carrots, mixed greens, squash and more. Last Saturday was the final class and we sat at the beautiful home of Sam Mogannam the owner of Bi Rite and enjoyed a feast of our beautiful bounty. Holy Harvest!

What a life changing experience. Every single step in this process has created a more positive relationship with food and made me even more excited to learn more, grow more, cook more and eat more!

Could this be??? Have I gone country?

Stay tuned….

September 7, 2011

Where did my Mojo go?

Filed under: Uncategorized — JBNUT @ 12:38 pm

How is your motivation these days? Are you still on summer vacation? Do you have every intention to work out, get back “on track” and start eating balanced, but it is just not coming together? Why is that?

When I work with my clients on finding motivation I first like to get down to basics and go back to the schedule.

Look at your schedule and find out what is working and what isn’t. Are you trying to get in for evening workouts but they are not happening due to other commitments? Can you wake up a bit earlier and workout before work? Can you get some more activity in on the weekends?

Are you planning on eating at home and cooking more but not making time to go grocery shopping? What is a reasonable day and time to get to the store? If it is not possible to make it in to the market, can you buy your food online or can someone else shop for you? Should you consider a meal delivery service or a chef? Can you make some dishes that will last several days so you don’t have to cook every night such as a roast chicken, frittata, quinoa and a big salad?

Do you want to eat healthier mid day but end up overeating? Are you bringing snacks with you to keep in your office, car or purse? What works for you on the go so you stay with your schedule?

When you want to get back on track take a good long look at your schedule and create a plan that works. You may feel guilty at first wanting to come into work later or asking people to move their schedules to accommodate yours but at the end of the day you have to find a plan that works! It is essential to long term change.

If you have the perfect schedule and everything is set for success but you still are not motivated, it is time to go deeper. What is holding you back? What is preventing you from wanting to succeed? It is time to ask yourself…what do you really want?

This gets into the nitty gritty of what will motivate you to make time for you, prioritize your health and your well being.

When you find the answer you will notice you also found your mojo!

EMAIL JAE        415.690.7141