Categorized as: Health Tips

Will Eating More Protein Help with Weight Loss?

By Coach Miles

Protein is so important. Without it, your body would simply shut down and fade away. So many of your systems and biological processes need protein in order to operate properly. Consuming the right amount is the key! Especially while on a diet that is meant to promote weight loss.

In one study, researchers gave a group of volunteers a breakfast consisting of either eggs, cereal, or croissants…and all had the same calories. They then recorded how much these volunteers ate at lunch and dinner. The difference they found was astounding:

When beginning a weight loss challenge some people tend to just think that, “Oh, let me just eat nothing and I will lose the weight”. Besides being very unhealthy this mentality can actually lead to negative side effects physiologically and psychologically. Without the proper amount of Protein consumption, you begin to face something called Catabolism. Catabolism is a breakdown of muscle tissue within the body. This occurrence is contradictory to our weight loss goal. We are looking to change our body composition by reducing excess fat NOT muscle. In order to do that we need to eat ample amounts of  Protein, plain and simple. 

Here are 5 key Reasons why Protein helps during weight loss:

  1. PROTEIN SATISFIES & SAVES CALORIES  In the beginning of your weight loss journey, protein is important because it helps you feel fuller longer. Consuming protein slows down digestion making us more satisfied and less likely to go back for seconds. Over the course of multiple days, your calorie savings can help with weight loss.
  2. IT CURBS CARB HIGHS AND LOWS  I don’t know about you, but when I come off a sugar high I tend to make food decisions I’ll later regret. Pairing proteins with carbohydrate-rich foods slow down the absorption of sugar from your stomach into your bloodstream, which may help keep your blood sugar from skyrocketing which eventually leads to cravings.
  3. PROTEIN REQUIRES MORE OF YOUR ENERGY  The “thermic effect of food” (TEF) is the energy we use to digest food into small, absorbable components. This happens automatically. Protein has a higher TEF compared to carbs and fat, meaning you’re actually burning more calories to process protein than to process the other two.
  4. IT FUELS FAT BURNING  It may be surprising, but it’s a scientific fact that your body cannot effectively burn and use fat as energy if it doesn’t have help from either carbohydrate or protein. As you are losing weight, your body loses both muscle and fat. During this process, it is especially important that you continue to eat enough protein in your diet. Having adequate protein coming from your food fuels fat burning while preserving calorie-burning lean muscle.
  5. PROTEIN PROMOTES MUSCLE REPAIR & GROWTH  Your protein needs increase especially after bouts of intense exercise so increasing your protein intake on days that you exercise is beneficial. Additionally, if you are strength training consider having a high protein snack right after a training session when the muscle is sensitive to nutrients that it can use to repair and grow.


Keep Calm and Eat Dark Chocolate

I wanted to give you an update on an article I sent out in February of 2015. I’m still a daily consumer of dark chocolate, so is Cassie, and of course, Eve gets her fair share too! 
Chocolate. The world has been smitten by this delicious dessert-like food for centuries. The natives in the new world referred to it as the food of the gods. I won’t get too much into the history of the bean, but you can check out more here:
I love chocolate. Ever since I transitioned in a more Paleo lifestyle, chocolate was one of the few sweets I ate the most on the “approved list”. Little did I know, the more I learn about the benefits of chocolate, the more I ate it.  I couldn’t stop eating it! Unlimited chocolate intake seems like a bad thing but if we can select good chocolates with few ingredients and little “added sugar”, you have yourself a tasty, healthy snack! How healthy? Start reading here:
Just like anything in consumerized America, we have SOOOO many choices at the store when it comes to chocolate. I’ll lay out my approach to selecting a fine piece of chocolate!
Here’s my Hierarchy of “musts” when I’m buying chocolate:
  • 70% or Higher Cacao content. I won’t eat anything below 70%. I prefer around 80%.
  • Total fat must be higher than 15g. Ideally over 20g per serving (fat crushes appetites and slows down sugar digestion).
  • “Sugars” in grams must be the same or less than the fat grams.
  • Must be Organic or fair trade (no slavery)! Tons of organic varieties on the market these days.
  • Ideally no soy lecithin. Soy is bad, very bad.
Here’s my list of favorite chocolate brands!
So there you have it. I could write an email 10 pages long about chocolate, but that would take me away from my constant chocolate consumption…JK!? Seriously it’s okay to have chocolate (the good stuff) just like everything else that is healthy, in moderation! Now go enjoy some healthy chocolate hunting and gathering!

Recovery Shower: Hot or Cold?

High-Intensity training takes a toll on our bodies. Which is why we need methods of quick recovery. We all love our hot showers. They are relaxing and the most common temperature set for bathing. As a form of recovery, you have a greater chance to reduce soreness and fatigue with a cold shower instead.

Here are some excellent reasons why you should take cold showers for recovery and health:

  • Exposure to cold temperatures via cold water and ice baths, otherwise known as “cold water immersion” or “cryotherapy,” offers a wide ranging set of health benefits, including faster recovery after exercise and reducing delayed-onset muscle soreness (DOMS).
  • Exposing your whole body to cold water for short periods of time may also promote “hardening,” which results in increased tolerance to stress and disease
  • Cold showers and other types of cold-therapy may also help boost your fat-burning abilities by activating your brown fat.
  • Learn more HERE  and HERE and HERE

This doesn’t mean you have to only take cold showers. You can get the best of both worlds when you take your shower using both hot and cold water.  You can take a 10-minute shower with both hot and cold. If you’re waking up, start with hot and finish with 5 minutes of cold – that cold water will jump start your day. If you’re going to bed, start with cold and finish with a relaxing hot shower. Or even use the Tabata interval; 20seconds of cold water followed by 10seconds of hot water for a total of 8 sets.

How to establish a Healthy Monthly Tradition

By: Kirk K. 

Do you have any monthly traditions?

Monthly traditions can be a great tool to stay motivated. They can keep you excited and best of all mentally, socially, spiritually, and physically healthy.

My wife Cassie and I have made a couple monthly traditions lately that keep us looking forward to our exciting time together. One of our monthly traditions is going to the beach on the first Saturday or Sunday of each month.  

Below I list a few things that can get your imagination going on what you can do for YOUR monthly tradition. These recommendations will be in different categories positively affecting your overall health.

  1. Participate in a monthly 5k/10k. These can be a lot of fun while improving your health and fitness. You can also do these with friends to work on your social health!

  2. Go on a bike ride with friends and family

  3. Take your significant other on a dinner date. Make it healthy; lots of veggies, low carb, no desserts or alcohol.

  4. Work on your spiritual health and go to church or meditate on the beach. Many of you already do this more than just one hour a month, but if you aren’t it will give you some peace, clarity, and direction.

  5. Attend ROMWOD or Barbell Club at least 1x a month.

  6. Donate your time and energy to a non-profit organization helping those in need.

Make sure to always consider the health implications of your choice. Don’t choose monthly “ladies night”, drink too much, and sabotage your health. An alternative would be a  “girls day out” and have a healthy lunch followed by a mani’s and pedis. Fellas, likewise; don’t have a golf outing where you throw back a 6-pack on the front 9 as you drunk drive off the cart path. Instead, choose to walk the course drinking water. 

There are endless monthly traditions you can establish. Pick one that you can maintain, brings you and others joy, and ultimately makes you a healthier person.

The Sea is the BEST Supplement

Most of us know that going to the beach can provide some great health benefits, especially if you get into the ocean! We have some of the best beaches in Florida – let’s use them to our health benefit as well as our leisure. 

Here are some fun facts and health benefits of salt water:
  1. Seawater contains the same 84 vital elements found also in the human body. These elements include vitamins, mineral salts, trace elements and amino acids. But sea water is also rich in living microorganisms that produce a beneficial antibiotic, antimicrobial and antibacterial substances.
  2. Being so rich in many vital elements, sea water has the ability to activate the body’s healing mechanism and boost the immune system. It opens skin pores, allowing them to absorb sea minerals while helping them expel harmful toxins, responsible for numerous diseases.
  3. Magnesium is the eighth most abundant mineral on earth and the third most abundant in sea water. More importantly, it is the fourth most abundant mineral in the human body and it is necessary for over 300 reactions within the body.
  4. Sea water improves breathing; people who suffer from asthma, severe cough, phlegm and other respiratory problems should go to the beach to breathe the breeze and swim in the sea. The salt water helps eliminate toxins and other elements that attack the lungs.

There are plenty more reasons herehere, and here discussing the benefits of sea water for our bodies. Sea water can do so much for our health – make use of this amazing natural resource at our doorstep.


Sciatic Nerve Flossing Exercise

Sciatic nerve flossing is done to “massage” the sciatic nerve when it becomes compressed by the muscles and bones, which is a condition known as sciatica, says the Mavenlive website. Nerve flossing exercises can be done at home, but if your condition is extreme or persistent, you should discuss treatment with your doctor before trying any do it yourself remedies.

About Sciatica

The sciatic nerve runs from the back of your hips and down your legs. When it becomes trapped and/or inflamed around the lower back and buttocks, it causes sharp pain in the lower back that can shoot down one or both legs, says the NHS Choices website for the United Kingdom’s National Health Service. The most common causes of sciatica are prolonged periods of sitting or standing, which can place pressure on the lower back; a slipped disc in your spine, which then presses against the nerve; or an injury or strain through exercise. In most cases, sciatica can be self-treated and symptoms will disappear within a few weeks; however, it is recommended that you seek medical advice if your condition persists. Read More…