Nutrition

What you do in the kitchen is just as important as what you do in the gym. To effectively achieve your fitness goals, proper nutrition is an absolute must!

Brown Rice Vs. Quinoa

Hey Davey,

What are your thoughts on quinoa, as opposed to brown rice? I’m always watching my carb intake… I have dresses to fit into!

Thanks,
Randy

brown-rice-628x363Hey Randy,

They say if you give a man a fish, he eats for a day. But if you teach a man to fish, he eats for a lifetime. In the spirit of teaching you to fish, take advantage of a simple tool offered by Google. Go to the Google homepage and type in “quinoa vs brown rice” and click search.

At the top of the search results, you’ll notice a nutritional comparison of the two foods. From the drop down menus under each food, ensure that you’ve selected similar comparison metrics. For quinoa and brown rice, I selected a 100 gram comparison of cooked quinoa to cooked brown rice.

As you can see, the two food products have similar nutrition information with a few noticeable differences:

  • Quinoa has significantly higher levels of dietary fiber (2.8 grams vs 1.8 grams)
  • Quinoa has higher levels of potassium, calcium, magnesium, iron, phosphorus, zinc and folate
  • Brown rice has higher levels of manganese, selenium and niacin
  • Quinoa has more protein (4.4 grams vs 2.3 grams)
  • Brown rice has slightly fewer calories (112 calories vs 120 calories)
  • Quinoa has slightly fewer carbohydrates (21 grams vs 24 grams)

It’s worth noting that both brown rice and quinoa are complex carbohydrates, which are broken down slowly by the body and don’t result in the same blood sugar spikes as simple carbohydrate foods like candy, pastries and refined grains. Despite the bad reputation, complex carbohydrates are an important part of a balanced diet. And with plenty of fiber and protein, both brown rice and quinoa will help you feel full longer.

Though quinoa might have a slight edge over brown rice, both foods are healthy choices that totally deserve to be included in your diet. Rather than splitting hairs between these two healthy foods, focus your energy on the more important nutritional issues… like including more vegetables in your diet or reducing alcohol or sugar intake!

That’s my two cents.

Love,
Davey

For more information on losing weight through the foods you eat, exercise and an improved relationship with your body, download Davey Wavey’s Weight Loss Program.

Does The Ketogenic/Low Carb Diet Work?

Hey Davey,

My boyfriend started on the ketogenic diet and is getting some great results. I wanted to know your thoughts on the effectiveness of this regime.

From,
Jordan

cyclical-ketogenic-dietHey Jordan,

The ketogenic diet was initially developed as a way to treat epilepsy. More recently, it’s been used as a strategy for people looking to lose weight and improve their health.

First things first, what is a ketogenic diet?

A ketogenic diet results in a state of ketosis. Instead of relying on glucose for fuel, the body produces ketones in the liver. Though there are many forms of ketogenic diets, they typically involve the restriction of carbohydrates to levels under 50 grams per day. These diets are high in fat and usually contain moderate levels of protein.

Because of carbohydrate restriction, ketogenic diets are often compared to Atkins diets. However, the two are quite different. Ketogenic diets are lower in protein and often require strict meals plans and doctor supervision.

Can ketogenic diets be effective for individuals looking to lose weight? The short answer is yes. The longer answer is that all of us are different people with different lifestyles and different preferences – and that there is no one-size-fits-all approach.

Personally, eating a balanced diet of complex carbohydrates (brown rice, whole wheat), lean proteins (fish, chicken, turkey), beans, nuts, lots of vegetables, fruits and essential fats has proven both effective and sustainable. And any diet that doesn’t include whole wheat pizza isn’t a diet for me. Sorry.

And as noted by the Mayo Clinic, low carbohydrate diets and ketosis are associated with health risks including headache, weakness, fatigue and/or bowel issues. For me, the fatigue is most evident in decreased workout intensity – which negatively impacts my gym results.

Having said that, there are plenty of ketogenic diet disciples that swear by the regime. At the end of the day, you need to find what works best for you!

Love,
Davey

P.S. If you’re looking to lose weight through an effective diet plan, exercise and an improved relationship with your body, download Davey Wavey’s Weight Loss Program – and get started right now!

Drink This After Exercise.

11-Greg-Plitt-fotoA lot has been written about post-workout recovery drinks, but a new study published in the journal Applied Physiology, Nutrition, and Metabolism puts the science to the test.

For the study, researchers compared the rehydration potential of a sports drink (in this instance, Powerade) to cow’s milk, soy milk and a milk-based liquid meal supplement call Sustagen Sport. Fifteen male participants were recruited for a series of cycling workouts while consuming different beverage options – and key biometric measures were monitored.

The milk-based liquid meal supplement resulted in better fluid retention than the other drinks. However, all of the beverages performed better than Powerade. Since sports drinks like Powerade are specifically marketed as hydrating beverages for athletes, the conclusion of the study might come as a surprise.

There is a caveat. Those who drank milk reported feeling more bloated and full, and the sports drink was ranked as the best tasting.

Of course, rehydration isn’t the only post-workout concern. After a workout, it’s important to give your body carbohydrates to restore muscle glycogen and sufficient protein so that your body can rebuild and repair your muscles. As I’m not a fan of cow’s milk, I prefer a bowl of cereal with almond milk, along with a powdered protein shake.

What’s your preferred post-workout meal or drink? Let me know in the comments below!

P.S. For science-based nutrition advice that works, download Davey Wavey’s Insanely Easy Guide to Eating Smarter.

Do Fruits and Veggies Make You Happy?

happy-face-vegetables-628x363Is there a relationship between the consumption of produce and happiness levels?

According to researchers from University of Warwick’s Medical School, the answer may be yes.

In a study of nearly 14,000 individuals, researchers discovered that more than a third of subjects with high mental well-being consumed five or more daily servings of fruits and vegetables. By comparison, only 7% of individuals who ate one or fewer daily servings of produce reported high happiness levels. As such, the researchers concluded that vegetable consumption was a health-related behavior that was consistently associated with mental well-being in both men and women.

Of course, more research is needed. The study doesn’t clarify if fruits and vegetables make people happier. Or, conversely, if happy people tend to eat more fruits and vegetables. In other words, causation isn’t clear.

With the average American getting just three servings of fruits and vegetables per day, this study can be another potential reason to prioritize your produce!

P.S. For a program that transforms the way you look and feel through the foods you eat, download Davey Wavey’s Insanely Easy Guide to Eating Smarter!

These Foods Have More Vitamin C Than Orange Juice – And Less Sugar.

Hot Green Chili Peppers -1We all know that orange juice is a great source of vitamin C; in fact, OJ has more than an entire day’s worth in a single cup.

We also know that vitamin C is associated with a number of health benefits. Though vitamin C doesn’t protect against the common cold (this is a popular misconception), it does guard against immune system deficiencies, cardiovascular disease, eye problems and even wrinkled skin.

But here’s the deal.

Fruit juices including OJ aren’t particularly good for you. In fact, many fruit juices are only marginally better than soda. Even 100% fruit juices fall short; they are high in sugar, calorie-dense and devoid of the fiber that makes fruit both healthy and filling.

If you want vitamin C but without the sugar, consider vegetables. As it turns out, there are a number of vegetables rich in vitamin C.

You can get a days worth of vitamin C from:

  • 3/4 cup chopped broccoli
  • 3/4 cup Brussels sprouts
  • 3/4 cup chopped kale
  • 1/6 cup chopped green chili pepper
  • 1/2 of a bell pepper
  • 1 and 1/4 cups chopped cauliflower

The bottom line is that your morning cup of orange juice isn’t doing you any good. In fact, it might actually be working against your fitness goals.

A diet that’s rich in vegetables is easily going to give your body the vitamins and minerals it needs. No juice required.

P.S. Want an amazing, calorie-incinerating workout that you can do at home? Download Davey Wavey’s Bootcamp Program and get started right now.