thanksgiving

Thanksgiving Edition What’s on the Menu & Weekend Workout

Earlier this year I wrote about the recent rise in popularity of the sweet potato. I attributed the 80% increase in consumption of sweet potatoes in the U.S. between 2000 – 2014 (source) to the emergence of the Paleo Diet. Before the Paleo diet even made it into modern-day vernacular, sweet potatoes were a regular Thanksgiving Day staple, even though they were often referred to by another name.

Multiple varieties of sweet potatoes have been grown in the United States since colonial times. In order to differentiate the different types, farmers used the term “yam” which was derived from the name of a root vegetable native to Africa that closely resembled the sweet potato. This was the start of the culinary name game and eventually led to the USDA including “sweet potato” on the label of yams sold in the US (source).

If you really want to include yams in your Thanksgiving, you’ll have to hit up the international supermarkets. It may be worth the trip because real yams do have some nutritional advantages over their starchy doppelgänger.

Screenshot 2017-11-18 at 11.46.25 AM

When compared to 1/2 cup of peeled and boiled sweet potatoes, yams contain:

  • Less sugars but more carbs
  • More fiber but less sodium
  • More potassium but FAR less vitamin A (source)

Ultimately, if you’re looking for foods lower on the glycemic index, you’ll want to seek out true yams. That may be a good idea on Thanksgiving considering Americans consume an average of 3000 calories during Thanksgiving dinner alone (source).

A few tricks you can utilize to avoid holiday binge eating include chewing your food more thoroughly, putting your fork down between bites, not going back for seconds and completing the following workout before sitting down for your Turkey day feast.

11-18 ETT weekend workout

This workout focuses on your core, which is another reason you’ll want to complete it BEFORE you eat dinner on Thanksgiving. I recommend performing the following exercises in superset format, which requires you to complete a desired number of repetitions for 3 separate exercises in succession.

Supersets allow you to up the intensity of your workout in a shorter period of time. A shorter, more intense workout will give you more time to spend with friends and family. Just make sure you warmup and modify the workout to match your fitness level.

Let us know in the comment section below if you completed this or any pre-holiday workout. ENJOY & HAPPY THANKSGIVING!

Advertisements

Addicted to Fitness Show Notes – 2nd Annual Thanksgiving Day Macros Game

Autumn is in full swing, the Halloween candy has been devoured, and signs advertising turkeys are posted in pretty much every grocery store window in America. Yes, it is almost Thanksgiving time! Which is why this week, we’re bringing you the return of our Thanksgiving Marcos Game where Nick and I face off in a battle of nutrition knowledge (kind of) and deductive reasoning.

But first, we highlight training notes for the week and share a tip for your holiday eating this year.

Let’s start with Nick’s training. He’s been enjoying a surprising aspect of his position teaching classes at Title Boxing & Kickboxing; he gets to meet a wide range of individuals, including a YMCA sports director and a science professor at our Alma Mater (University of Tampa). The feedback from those taking has class have been flowing in and it’s been really positive. Meanwhile, the ETT tribe has also added some new members recently in addition to welcoming back some returning folks.

Finally, Nick hinted that we’ll soon have some exciting information to share about a new program geared towards moms that Nick will be launching soon at Tampa Strength. More to come on that in a future episode, so stay tuned!

I, meanwhile, missed the mark on my training targets this past week due to some increased time demands from our baby girl. However, I did manage to get on the Peloton for a couple rides and incorporate some short yoga and circuit training workouts in addition to the daily walks/trips with the little one and our dog. Any activity is good!

shannon and the peanut

Now, we’ve talked about some holiday eating tips in the past (check out that episode here), but this year, we’re bringing you something new! And it all goes back to a very simple instruction that you probably heard from your parents growing up – Chew your food.

I discovered an interesting story in a book that we’ve had on our shelves for some time, that described the importance of chewing and cited a story from a book by Lino Stanchich, Power Eating Program: You Are How You Eat. The story was about Lino’s father, Antonio, who was a concentration camp survivor.

Hear the whole story in our podcast, but the quick summary is that Antonio and his two friends who practiced chewing their water (yes their water) survived the labor camp amidst starvation conditions, while the 29 other people in that camp did not. Chewing the water gave them more energy! The very act of chewing impacted their ability to survive with so little food.

Once Antonio was free and home, he tested the impact of chewing on his food (once up to 300 times per bite!) and found that chewing a bite of food (150 times per bite was the sweet spot he discovered) had tremendous results on his energy. Official studies have also detailed how important chewing your food is, primarily because properly chewing your food allows the rest of your digestive system to do their own jobs, versus taking extra energy to do the job of breaking down food. This is why you feel so tired after large Thanksgiving meals – you likely didn’t chew your food and your digestive system was having to do overtime to digest that monster meal!

So this year, take a page out of Antonio’s book (or rather his son, Lino’s) and really chew  each bite of your holiday meal. You don’t have to aim for 150 bites, but set a reasonable goal of 12 or 20 – just to try – and see if you feel more satisfied and have more energy by the end of your meal. It truly comes down to enjoying each and every bite. You’ll likely consume less food too, which your waistline will appreciate.

appetite-1238821_1920

Next we break into our 2nd Annual Thanksgiving Macros Game! (Test your knowledge and hear how we scored on the first game in this previous episode.)

For anyone who is unfamiliar with the Macros Game, it is a nutritional trivia game that requires the contestants to guess the macro nutrient (fat, protein or carbohydrate specifically) when given its amount in a serving of a certain food.

This time around, Nick and I test each other’s nutritional knowledge on foods like bone-in ham, mash potatoes, apple pie, and more items you’ll probably see on your Thanksgiving table. Listen to the podcast to see whether I was able to maintain my winning streak or if Nick broke through with the win.

Also, make sure you play along and send us your scores. If  you get a perfect score we’ll share it on all our social channels with a special shout out post!

Screen Shot 2017-11-12 at 4.25.51 PM

As we conclude, we have to share a special congrats to our sponsors at The Hemp & Coffee Exchange for closing on their first brick-and-mortar store location. More details on that announcement to come soon.

For those who don’t live in the Tampa Bay Area, you can still enjoy their sustainable super-coffee by visiting hempcoffeeexchange.com, and using the code “ATF” at checkout to get 20% off your order. It makes an incredible gift for the coffee-lovers in your life!

As always, please take a minute (seriously, it’s that fast) to rate and review the podcast in iTunes and on the Addicted to Fitness Podcast Facebook page.

Connect with us via email (elementaltampa@gmail.com) and on social media (FacebookInstagram or Twitter).

Links to this week’s episode:

iTunes: https://itunes.apple.com/us/podcast/2nd-annual-thanksgiving-day-macros-game/id1121420986?i=1000394733610&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/2nd-annual-thanksgiving-day

Website: http://addictedtofitness.libsyn.com/2nd-annual-thanksgiving-day-macros-game

Addicted to Fitness Show Notes – Holiday Eating & Travel Survival Guide

This post coming at ya from Shannon.

Along with the twinkling lights and chipper holiday music, the holidays bring some health challenges for many people – food, drinks, more food, travel and visits, and seemingly less time than normal.

This all adds up to some serious challenges for keeping your health and fitness goals intact. In fact, the urge to throw your hands up and surrender to the over indulgence for the balance of the year is overwhelming tempting.

This week on the Addicted to Fitness podcast, we’re bringing you some proven tips and tricks on how to battle the food and travel obstacles.

We also get chatty about:

  • ETT news including welcoming a new client and our recent group workout recap.
  • Yoga with a Twist at the Epicurean: A meal is donated to a child in need, via Feeding Tampa Bay, for each ticket sold. Yoga hosted by Megan Blizard of the Conscious Coconut, each month.
  • Friends get the Peloton bike.

shownotes-pic

Now for those tips.

You’ll have to listen to get all the details (we use these ourselves and have truly put them to the test), but here’s a quick rundown:

  • Enjoy your holiday – Eat like it’s a holiday on the day. Then, get back to it the next day and remember your body can take a day of splurge, just don’t forget to take care of it after indulging.
  • It’s not just about what you eat, it’s also about how much you eat – Tryptophan making you tired is not exactly true, it’s your digestion working hard that’s really slowing you down.
  • Order light when you’re out – Share an entree or appetizer versus going for the full meal.
  • Pack your own snacks  when traveling – Control what you eat on the go and be prepared when your stomach starts rumbling with some healthy snacks.
  • Drink loads of water – Dehydration can lead to illness and fatigue, so be sure you’re traveling with plenty of water.
  • Plan a pre-travel workout – Specifically target this around stretching out your muscles and joints to prepare for being cramped in tight spaces while traveling.
  • Hit it hard after the feast – Once you’ve digested your food and had a good night’s sleep, tackle a kick-butt workout the next day to start burning off the excess from the day before.

Don’t forget to get in that holiday spirit!

podcast-pic-11-27

After you listen to this episode, tell us what you think either on Facebook or by leaving a review in the iTunes store. Stay tuned this holiday season as we continue to bring you interesting and helpful health and fitness information each week. Have a topic or interview you want to hear us discuss in a future podcast? Send us an email – elementaltampa@gmail.com – or give us a head’s up on our social channels.

We truly enjoy producing the podcast and hope you enjoy listening. Thanks again for all your support!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/how-to-survive-holiday-eating/id1121420986?i=1000378331756&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/how-to-survive-holiday-eating-travel

What’s on the Menu

I’m tired of one of my favorite Thanksgiving Day staples being blamed for post feast sleepiness. Tryptophan is an amino acid that contributes to the production of the body’s “calming” hormones serotonin and melatonin. It’s true that turkey contains tryptophan, but no more than any other animal protein. According to the infographic below, a 3 ounce portion contains 250-310 milligrams. If you look at natural sleep aid supplements, like Onnit’s New Mood, a recommended dose contains 2-3 times that amount. The turkey you eat during your meal is not solely responsible for you feeling like you have narcolepsy. 

The real culprit of post Thanksgiving dinner sleepiness is most likely the amount you eat and, in my opinion, the massive amount of sugar you consume. Think about it. The marshmallows & brown sugar on the sweet potato casserole, the cranberry sauce, the obligatory pumpkin pie. All these dishes create a massive blood sugar spike which will almost certainly lead to you passing out in front of the TV while the Lions lose another Thanksgiving Day football game. If you’re interested in not acting like a tranquilized bear after yourThanksgiving Day meal, you may want to eat a little more turkey and ditch the sugary & carby side dishes. With that said, you best believe I’m having some pumpkin pie tomorrow. Happy Thanksgiving peeps!

screen-shot-2016-11-23-at-5-28-37-am

Infographic courtesy of Time.com

Thanksgiving Edition of The Macros Game

Shannon and I kick of this week’s episode of the Addicted to Fitness podcast teasing a pair of upcoming Elemental Training Tampa (ETT) events. We make a bold prediction about ETT member Carmin’s fight at Mike Calta’s Punch Out 2, which will have already taken place by the time this episode debuts. Make sure you check out our Instagram or 102.5 The Bone’s website to see if our prediction was correct.  We also mentioned our upcoming group workout taking place November 19th in the Tampa neighborhood of Seminole Heights. If you live in the area and want to participate, RSVP at our Facebook event page. After all the ETT news, Shannon let’s us in on a huge decision she recently made that will certainly change her life for the better.

screen-shot-2016-11-13-at-5-18-15-pm

For the last decade or more, Shannon has wanted to acquire her yoga teacher certification. She has practiced numerous types of yoga over the years and has even help tudor beginners through basic poses. After years of searching for the right program, she finally took the plunge and invested in the Bella Prana Yoga teacher program. Shannon outlines their curriculum and describes why Bella Prana’s approach to yoga inspired her to enroll. She promises to give us periodic updates about her training over the next several months. I think it’s safe to say that ETT Yoga will be coming soon. One thing you won’t have to wait for is the newest edition of The Macros Game!

shannon-sup-yoga

ETT Yoga by Shannon coming soon. Paddle board not included

We are closing in on Thanksgiving Day, which in my opinion is the most epic food holiday of the year. That’s why this edition of the Macros Game will feature common Thanksgiving Day food items. Shannon and I go head to head in this nutritional trivia game to determine who know more about the macronutrient (protein, fat, carbs) content of turkey, cranberry sauce, pumpkin pie and several other items you’re likely to see on Turkey Day. Make sure you play along at home and send us your scores.

atf-25-pic

In addition to your Macros Game scores, we’d love for you all to send us your thoughts and comments about the podcast. Better yet, leave us a rating and review in the iTunes store. You may not realize it but those rating and reviews help us grow our listening audience. We’re always appreciative of your support and feedback. Keep listening, keep sharing and stay healthy this week peeps!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/thanksgiving-edition-macros/id1121420986?i=1000377818029&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/thanksgiving-edition-of-the-macros-game