Monthly Archives for June 2014

Archives for June 2014

5 Misleading Nutrition Marketing Words!

Misleading-food-labelsMarketers are clever – especially when it comes to the packaging on the foods we eat. Some of the terms are especially misleading, and so I’ve put together a list of the top 5 nutrition-related marketing words to ignore. Despite their sexiness, these words don’t necessarily imply a nutritional benefit.

  1. Fat-free, low fat or reduced fat. First things first, the low fat craze of the 80s and 90s made Americans even fatter than ever. Though it seems counter-intuitive, fat doesn’t make you fat. Consuming more calories than you burn results in body fat. Moreover, our bodies need the healthy, essential fats to function properly (think avocados, nuts and olive oil). If a food is fat-free or low fat, it doesn’t necessarily mean that it’s healthy. For example, Skittles are low fat – but they’re definitely not healthy and extremely calorie dense. Moreover, many manufacturers reduce that fat content in their low fat foods by adding sugar or salt. That’s not a good thing.
  2. Gluten-free. Unless you have celiac disease or are sensitive to gluten (which, it turns out, is a very small percentage of the population), there’s no need to cut gluten from your diet. Though marketers have managed to link the term gluten-free to implied nutritional benefits, there’s actually no correlation between the two. And nutritionists warn that following a gluten-free diet can increase the risk for nutritional deficiencies for vitamins and minerals found in foods that contain gluten.
  3. Detox. Foods (think juices and so-called cleanses) don’t detoxify your body. That’s a job performed by the liver and kidneys. If you’re looking to reduce toxins in your body, don’t put them there in the first place. Eliminate smoking, alcohol or foods laden with pesticides – like the dirty dozen.
  4. Low carb. Much like the essential fats, our bodies need carbohydrates to function properly. Not to mention, carbohydrates are our bodies’ main energy source. If you eliminate or overly reduce carbohydrates, you’ll feel sluggish and your performance (including at the gym) will suffer. Instead of eliminating carbohydrates, focus on eating complex carbohydrates from whole wheat foods, brown rice, beans and so on. Reduce simple carbohydrates like those found in candy, sugary drinks and pastries.
  5. Natural. Though many foods claim to be natural, the FDA has declined to define the term. In other words, marketers can really use the term to mean whatever they want. By the FDA’s non-definition, even high fructose corn syrup can be considered natural. After all, isn’t it derived from corn? Just because a product is labeled as natural, it doesn’t mean that it’s organic and it definitely doesn’t imply a nutritional benefit.

To really cut through the hype, it’s important to look past the pretty packaging and actually read the nutrition label and list of ingredients on any product you consume. This will give you a much better idea of how the product measures up.

How Much Fruit Is Too Much Fruit?

Screen Shot 2014-06-27 at 6.21.00 PMWhat isn’t there to love about fruit? Fruit is sweet, delicious and packed with the nutrients that your body needs. But like any food, too much fruit can work against your health and fitness goals – especially because fruits are calorie-dense and loaded with carbohydrates.

Here are a few things to keep in mind.

  1. First, check out government guidelines. The accompanying chart can give you insight into your daily fruit needs. Keep in mind the chart is designed for individuals who get less than 30 minutes per day of exercise. If you are more active, you’ll be able to consume more fruit. For most of people, 1.5 – 2 cups of fruit per day is recommended.
  2. Avoid fruit juices. Juicing removes beneficial fiber from fruit. The resulting liquid is barely healthier than soda. Instead, get your fruit from whole sources.
  3. Be mindful of your carbohydrate intake. Your body needs carbs for proper function and energy, but too many carbohydrates and excessive calories can lead to excess weight. Eating a banana before the gym can provide a boost of energy. Eating 5 bananas as a snack, on the other hand, is not doing your body any favors.
  4. Avoid “fruit” products. In the grocery store, you’ll notice many variations on fruit products. These include fruit snacks, roll-ups, puddings and so on. Often, there’s little to no fruit in these products – and they’re usually loaded with added sugar. Stick with real fruit.

Of course, don’t get the wrong impression; fruit is healthy. But like all foods, it’s important to eat fruit in moderation – and to focus on a well-rounded, diverse and balanced diet.

 

Last Day To Save: Davey Wavey’s Bootcamp Workout!

Screen Shot 2014-06-25 at 8.17.23 AMToday’s the last day!

If you want to take advantage of the deep discount on Davey Wavey’s Bootcamp Workout, you only have 24 hours left!

A week ago, I launched this brand new program to give you a strong, well-defined body. Rather than gimmicks or quick fixes, this program is based on the science of high intensity interval training. It is extremely effective.

Today is your last chance to use discount code “summer” during checkout to save 33%. And if you buy the program before midnight on June 27, you’ll also receive Davey Wavey’s Insanely Easy Guide to Eating Smarter as a free gift.

(If you already have Davey Wavey’s Insanely Easy Guide to Eating Smarter, send davey@daveywaveyfitness.com an email for a special 50% discount on Davey Wavey’s Bootcamp Workout.)

As many of you are already discovering, this program is a fantastic way to kick off the summer season. Together, let’s do this!

Love,
Davey

P.S. This special discount ends in just 24 hours. Use discount code “summer” during checkout to save 33%!

Do Vibration Fitness Plates Work?

Dear Davey,

My gym has a vibrating fitness plate that I’ve seen people use for push-ups, squats and other exercises. I’ve given it a try, but I’m not really sure what it does and if there are any benefits. What’s your take?

From,
Britney

PP_Pro5_Male_SidePlankHey Britney,

According to WebMD, vibrating platforms – often called “Power Plates” – were first developed to train Russian cosmonauts. Over the years, the technology was refined and quickly spread across Europe, Asia and the United States.

Manufacturers of these vibrating platforms certainly promise a lot. By vibrating 30 times per second, marketing claims include better circulation, increased muscle strength, improved flexibility, faster muscle recovery, increased bone density, reduction of cellulite, better skin and more. It sounds like a miracle.

The science behind these vibrating platforms is less clear – and quite mixed. In some instances, they’ve shown to provide some promising benefits.

For example, vibrating platforms may help improve bone density for individuals that can’t participate in conventional exercise (i.e., the elderly or individuals recovering from injury). Many of the other claims – like reductions in cellulite – seem a bit more dubious; the marketing hype around these products is largely unsubstantiated.

Regardless, these vibrating platforms aren’t miracles. It’s true that some populations may experience benefits. But for the rest of us, we can get those same benefits from a solid exercise program that doesn’t involve buying a $5,000 cosmonaut toy.

Love,Davey

Just launched: Check out Davey Wavey’s brand new fitness program, Davey Wavey’s Bootcamp Workout. Through three, 15-minute workouts, an e-book and bonuses, you’ll get the workout of your life. Use discount code “blog” to save 25% during checkout.

7 Myths & Facts About Protein Powder

protein-powder-flexIf you ask ten people about protein powder, you’ll probably get ten different answers. Indeed, there are many misconceptions about protein powder – so let’s separate fact from fiction:

  1. Protein powder makes you fat: False. Well, it’s false but with a caveat. Eating too much of anything can make you fat – even lettuce. Your body adds fat when you’re consuming more calories than your body needs. Protein powder contributes to your daily caloric intake just like any other food; there’s nothing special about it. However, it is true that many pre-mixed protein shakes and smoothies are very high in calories. Just be mindful of your calorie balance.
  2. Protein powder will give you muscles even if you don’t work out: False. When it comes to adding muscle mass, there’s no quick fix. Simply ingesting additional protein isn’t going to help. In fact, most Americans already get more than enough protein through their diet. Unless you’re excising, there’s probably no need for protein supplementation. Save your calories for foods that taste better. 😛
  3. Protein powder gives you gas: True. Some people experience gas and bloating as a result of protein supplementation. If you’re experiencing excessive gas, try switching brands. Depending on the quality of the protein and the presence of various fillers, you may find some brands easier to digest than others. It takes a little trial and error.
  4. Your body can only absorb 30 grams of protein at once: False. Research has debunked the 30 gram protein myth. In reality, your body can absorb much more than 30 grams of protein in a single meal.
  5. Too much protein can be dangerous: True. Too much of anything isn’t good – and protein is no exception. Excessive protein consumption has been linked with a number of side effects – including dehydration and seizures.
  6. All protein is the same: False. Actually, this one is extremely false. The various protein types vary quite dramatically. Whey protein, for example, is absorbed very quickly by the body and is great to consume post-workout. Casein protein, on the other hand, is absorbed slowly. As such, it’s a good choice to consume before bed. You can also compare different types of protein on their biological value, which determines how much of the protein your body is able to use.
  7. Protein tastes awful: True. There’s no sugar-coating it. Protein powder doesn’t taste great. But you’re not eating it for the flavor; you’re eating it for fuel. Having said that, you can try disguising the protein powder in smoothies with fruits, vegetables and almond milk. Or you can try mixing it into other foods, like Greek yogurt or even healthy muffins.

Do you have any questions about protein powder? Let me know in the comments below!

Just launched: Check out Davey Wavey’s brand new fitness program, Davey Wavey’s Bootcamp Workout. Through three, 15-minute workouts, an e-book and bonuses, you’ll get the workout of your life. Use discount code “blog” to save 25% during checkout.

Study: Nights Owls Find It Harder To Exercise.

24-hour-gymPeople love to make fun of my early bedtime. By 10PM, I’m starting to turn down the sheets – and rarely make it past 11PM. But by 6:30AM, I’m already on my way to the gym. Undoubtedly, I’m a morning person.

As they say, if you hoot with the owls, you can’t chirp with the birds.

According to a new study, morning person tendencies may come with benefits beyond just bird chirping. Researchers from Northwestern University in Chicago found that night owls reported more barriers to exercise. These obstacles include a lack of time and being unable to stick to an exercise schedule, regardless of what time they woke up.

The study sampled 123 healthy adults that reported sleeping at least 6.5 hours per day. Sleep variables were measured and physical activity was evaluated. And according to researchers, “Even among those who were able to exercise, waking up late and being an evening person meant exercise was perceived as more difficult.”

Rather than serving as an excuse for inactivity, night owls, trainers and healthcare professionals alike can use this study to better understand how sleep timing can impact exercise participation. And while night owls may find regular exercise more difficult, working out is a great opportunity to prove your strength – both in body and in mind.

Go get it!

Just launched: Check out Davey Wavey’s brand new fitness program, Davey Wavey’s Bootcamp Workout. Through three, 15-minute workouts, an e-book and bonuses, you’ll get the workout of your life. Use discount code “blog” to save 25% during checkout.

NEW: Davey Wavey’s Bootcamp Workout!

Screen Shot 2014-06-16 at 9.36.43 AMI have some exciting news!

Together, we can transform your body and your life – and it all starts TODAY! I’m super excited to announce the launch of my brand new fitness program, Davey Wavey’s Bootcamp Workout.

And I have a special discount for you!

I’ve teamed up with fitness model Phil Fusco to design a workout that gives you incredible results in just 15 minutes. By combining the science of high intensity interval training with everything you love about Davey Wavey Fitness, this program is like no other.

Davey Wavey’s Bootcamp Workout includes:

  • Three professionally filmed, 15-minute workout videos starring Davey Wavey and fitness model Phil Fusco
  • An e-Book with everything you need to know about the workout, the science behind high intensity interval training and how to customize the program to meet your unique needs
  • A slew of great bonuses including sample workout schedules and a seven step strategy for success

This program is already helping people dramatically improve the quality of their lives and I know it can help you, too!

Because you’re a loyal subscriber, I have a special discount for you:

  • Get 25% off Davey Wavey’s Bootcamp Workout. Just use discount code “blog” during checkout. This coupon expires June 27th at midnight, so don’t wait! AND, if you order before June 27th at midnight, you’ll also receive Davey Wavey’s Insanely Easy Guide to Eating Smarter (a $59 value) as a free gift!

(Already have Davey Wavey’s Insanely Easy Guide to Eating Smarter and don’t need another copy? Send me an email at davey@daveywaveyfitness.com and I’ll give you a 50% discount code for Davey Wavey’s Bootcamp Workout.)

Whether you’re new to exercise or a seasoned professional, Davey Wavey’s Bootcamp Workout will meet you where you’re at – and then push you reach the next level. I guarantee it.

I’m looking forward to your amazing results.

Love,
Davey Wavey

P.S. This special discount ends soon. Use discount code “blog” during checkout to save 25% today!

Reducing Body Fat While Increasing Mass Simultaneously: Is It Possible?

Dear Davey,

Can I reduce fat in my mid section while also increasing the size of other muscles simultaneously?

Regards,
Abishek

shirtless-guys-pics-GymPaws-Fit-Guys-339x480Hey Abishek,

Your question is actually very common. To answer it, there are a few things you need to know.

To lose weight and reduce body fat, you must be in a calorie deficit. That is, consuming fewer calories in food than you are burning.

To build muscle or gain mass, you must be in a calorie surplus. That is, consuming more calories than you are burning.

As you can see, the goals of reducing body fat and increasing muscle mass work against each other. That’s why most personal trainers will focus on one goal and then the other. For example, a good personal trainer will most likely start a client on a program that results in fat loss while preserving muscle mass. Then, the trainer will switch gears and create a program to increase muscle size. The strategy will be different for both.

You also need to know that it’s impossible to spot-reduce fat. Fat comes off according to its own agenda. It may come off your chin, your butt, your face… In fact, for most men, the stubborn midsection is the last to shed fat.

Having said all of that, there is some research to suggest that you can both lose fat while gaining muscle. This is especially true for brand new exercisers. It’s quite common to see some fat loss and muscle gain occur simultaneously during the initial months – but this effect reduces over time.

Here’s the bottom line: Even if it’s possible to simultaneously lose fat and increase muscle mass, it wouldn’t be an efficient process. You’ll have much better results focusing on fat loss and muscle preservation first, then increases in muscle size later. That’s my recommendation.

Love,
Davey

 

 

Are Fitness Bands Accurate?

1600x900q80Wearable fitness devices are all the rage. By attaching the device to your body, key performance measures are monitored. A number of such products are flooding the market – but do the fitness bands measure up and are they accurate?

According to researchers from Iowa State University, not all fitness bands are created equal.

For their study, researchers recruited 30 men and 30 women and had them wear eight popular devices through 13 difference activities including computer work, Wii tennis, basketball and running. By wearing the devices through these various activities, the researchers aimed to simulate real world conditions.

The data from each device was then compared to the data from a portable metabolic analyzer to gauge accuracy. Most of the devices were reasonably accurate and had a margin of error less than 15%. Here’s what they found:

  • The BodyMedia FIT (most accurate): 9.3% error rating
  • The Fitbit Zip: 10.1% error rating
  • Fitbit One: 10.4% error rating
  • Jawbone Up: 12.2% error rating
  • Actigraph: 12.6% error rating
  • Directlife: 12.8% error rating
  • Nike Fuel Band: 13.0% error rating
  • Basis Band: 23.5% error rating

The researchers noted that wearable fitness devices aren’t some magic solution. In and of themselves, they don’t help people achieve fitness goals. To achieve fitness goals, changes in behavior are required – and wearable devices are merely a tool in helping to measure those changes.

In other words, measuring how many steps you took isn’t the same thing as taking more steps.

Raw Vs. Roasted Nuts: Health Benefits.

all types of nutsThe other day, I was chatting with a friend about the benefits of raw versus roasted nuts.

In a world where so-called raw diets are increasingly popular, there’s a tendency to assume that raw is healthier. The science for this is less clear. While some foods are healthier when eaten raw (as heat can destroy nutrients and reduce the benefits of certain foods), this isn’t true of all foods. Tomatoes, for example, are healthier when heated due to lycopene content.

So what’s the deal with nuts?

There hasn’t been a study to specifically determine how roasting nuts changes their nutritional properties. But according to Dr. Rui Hai Liu, a professor of food science at Cornell University who has studied the benefits of nut consumption, “you will get health benefits from consuming either raw or roasted nuts.” He continues, “I don’t think the processing will decrease the benefits, and it may improve the bioavilability of some bioactive compounds.”

But here’s the big catch.

Many of the “roasted” nuts at grocery stores are actually fried. It’s true. If you look at the ingredients, you’ll likely see vegetable oil and salt listed. The vegetable oil is added during the frying process – and then, to add insult to injury, the nuts are usually salted.

If you prefer roasted nuts but want to avoid purchasing fried nuts, only buy nuts labeled as “dry-roasted nuts.” Or, even better, buy raw nuts and roast them yourself in the oven. Don’t add oil and don’t add salt. The nuts will still taste great.

In summary, you can’t go wrong with raw, unsalted nuts. If opting for roasted nuts, select the unsalted and dry-roasted variety. You’ll ensure that you’re getting a healthy, convenient, high fiber, and high protein food that’s loaded with healthy fats.

Deception Improves Performance!

1010_faster_fitnessYou are stronger – and faster – than you think.

Researchers from Indiana University proved just that in a study with cyclists performing 4-kilometer timed trials. For the study, 14 competitive cyclists biked four timed trials with variables (like speed and power output) being displayed on monitors.

Of the four sessions, the first was to familiarize the cyclists with equipment. The second session was to provide a baseline for sessions three and four. In the the third and fourth session, avatars appeared alongside the cyclist on the monitor; the cyclists were all told the the avatar reflected their baseline. However, in the session involving deception, the avatar was actually programmed to perform at 102% of the baseline.

Through the deception, cyclists were able to improve their performance by 2.1% over their baseline performance – even after the cyclists were told that they were tricked.

One researcher noted:

The idea is that there’s some sort of governor in your brain that regulates exercise intensity so you don’t overheat, or run out of gas, so to speak. In this case, the governor was reset to a higher upper limit, allowing for improved performance.

I’ve seen trainers utilize this concept by tricking clients into thinking they’re lifting the same amount as usual. However, the trainer has secretly added a bit more weight. So long as they client thinks they can lift the weight, they do.

Nonetheless, this study underscores the importance of the mind in exercise. And that you are, in fact, stronger and faster than you think.

Are You Afraid to Lose Weight?

Today’s guest post is by Davey Wavey’s good friend and spiritual weight release coach, Diane Petrella. Diane is also one of the contributors to The Davey Wavey Weight Loss Program.

psycho-screamDo you fear you’ll never reach your weight loss goal? Are you afraid you won’t maintain your weight even if you do? Do you feel uneasy when you think about how your life will change when you’re thin?

If you can relate, take heart. Fear is natural. When you learn to free yourself from fear’s grip, you confidently move forward and lose weight with ease and grace.

For many, fear is an uncomfortable yet familiar companion along their weight loss journey. Fear undermines your belief in yourself and stops you from having the life and body you want. When you believe your fears, it’s extremely hard to stay on track with your goals. But you can learn to give fear no power by replacing fear-based thoughts with thoughts of strength and determination.

For example, Jeannine wanted to be thinner but a fear of failing immobilized her. So whenever she thought about eating more nutritiously or exercising, one excuse after another appeared. When she looked below the surface, she realized her “excuses” protected her from feeling defeated. After all, if she didn’t start, she couldn’t fail. When she committed to challenge her fear, change began. It took time and effort, but Jeannine persistently used the strategy described below to shift her self-talk to words of encouragement and determination, and ultimately took charge of her weight-loss journey to reach her goal.

Reclaim Your Power

Your desire to have a thinner, fitter body is much more powerful than any fear you have, I promise. And your fears aren’t that unique or special either. Ask anyone who walks into an exercise class for the very first time or who attends a work function with lots of treats if fear ever tries to derail them. You bet it does. Change can feel scary!

But, you can access your power by thinking thoughts that support your success. Begin by making a conscious decision to no longer allow fear to control you. This decision helps you break the association in your mind between releasing weight and being afraid.

The first step is to recognize when fear arises. I’ve observed three types of fears that trigger anxiety and stress about losing weight. Can you relate to these?

1. Fears that stop you from getting started.

Sometimes the fear of failure immobilizes you from the get go. You fear repeating a pattern of disappointment and focus so much on past failures that a picture of defeat blocks your image of success. You don’t even try or you try halfheartedly. For example:

“I’ve failed before, I’m afraid I’ll fail again.”
“I’m just a hopeless case. I’m afraid I can’t do this.”
“Nothing’s worked in the past, I’m afraid this won’t be different.”

2. Fears that stall your progress.

As you become thinner, anxieties emerge regarding self-worth. The closer you get to your goal weight, the more vulnerable you feel because when you lose weight you also lose the emotional protection it provides. You stop moving forward. For example:

“I’m afraid once I’m thinner…
…I still won’t feel attractive,
…I still won’t find a boyfriend,
…I still won’t like myself.”

Becoming thinner can also trigger fear for those who experienced childhood sexual abuse. For example:

“I’m afraid when I lose weight men will find me attractive and that scares me.”

If you were sexually abused and have never received professional support, please consider doing so. Professional guidance helps you develop the inner resources to lose weight while feeling emotionally safe. To find a psychotherapist in your local area you can use this therapist finder tool at Psychology Today.

3. Fears that sabotage your success.

You’re close to reaching your goal weight, or you reach your goal weight and your mind fills with worries that you won’t keep the weight off. For example:

“I’m afraid I’ll gain back the weight and I’ll be disappointed again.”
“I’m afraid I don’t deserve this.”
“Who am I to be thin and attractive anyway?”

A Fear-Busting, Confidence-Building Strategy ??

Whether fear prevents you from starting to lose weight, blocks your progress during your journey, or challenges your confidence once you’ve reached your goal, here’s a process to take command of your thoughts so you move forward:

1. When a fear-filled thought enters your mind, simply notice it. Ground yourself by taking several deep breaths until you feel even a slight sense of relief.

2. Then, create emotional distance between you and fear by talking to it. For example, confidently say, “Oh, there you are again, fear.” This helps you acknowledge fear but not be ruled by it. Since fear also weakens your body’s energy, it helps to physically reposition your body in a confident stance. For example, pull your shoulders back and hold your head high.

3. Finally, affirm your desire to release weight by firmly saying, “No! I will not let myself be afraid. I am capable of doing this.” Repeat several times to deepen your resolve. You then use a fearful moment to strengthen rather than weaken you and your mind and body respond with positive, uplifting energy.

4. Whenever fear-filled thoughts come in, repeat steps 1-3 to deepen your confidence and belief in yourself.

Use this process as necessary. Some fears require additional strategies to target the root cause and release them completely, so seek out help with deeper self-growth work as needed. Be patient and keep encouraging yourself with confident, determined self-talk. As you develop the habit of replacing fear with thoughts of confidence and strength, you free yourself to create the healthy, vibrant body you want and deserve.