Tips

Need some fitness or nutrition tips? Here are a few of Davey Wavey's favorites!

How To Have A Healthy Cookout!

zacefron-neighbors-083113July 4th is here – and the grills are blazing!

While celebrating the holiday and enjoying the summertime weather, there are a few simple steps that you can take to make your cookout significantly healthier. And you’ll be one step closer to looking like Zac Efron (see picture at right). Yum.

Here are my suggestions:

  1. Use whole wheat buns and rolls. We all know that whole wheat bread products have several nutritional advantages over white bread and other refined grains. But did you know that hamburger buns and hot dog rolls are also available in whole wheat varieties? But don’t be fooled; “wheat” isn’t the same as “whole wheat” and multigrain doesn’t necessarily mean healthier. Read the ingredients carefully.
  2. Opt for chicken or turkey hot dogs. When shopping, compare the nutritional information between traditional hot dogs and chicken or turkey variations. My top pick is Applegate’s Natural Uncured Chicken Hot Dog. They are leaner, healthier – and just as delicious!
  3. Buy grass-fed beef. Most of us already eat too much red meat. But if burgers are on the menu, select grass-fed ground beef. It tends to be a bit pricier, but grass-fed beef is leaner, has higher levels of omega-3 fatty acids, less dietary cholesterol and increased vitamins. Grass-fed is definitely healthier than the corn-fed beef commonplace in today’s supermarkets.
  4. Don’t char your meat. When meat becomes charred, it develops carcinogenic compounds called HCAs. These compounds have been shown to increase possible risk of breast, colon, prostate and stomach cancer. In fact, in one study, researchers found that individuals who ate beef medium-well or well-done beef had 3x the stomach cancer risk than individuals who at their beef rare or medium-rare. To reduce charring, cook at lower temperatures, trim off fat to reduce flare-ups, remove charred pieces before consuming and opt for a grill with a flavor bar between the food and flame.
  5. Eat lots of veggies and fruit. Take advantage of fresh produce by serving an array of vegetable side items. Replace unhealthy sides like potato salad with grilled corn, tomato salad or anything else that’s readily available. When it comes to dessert, replace cookies and pies with fresh fruit. Make fruit kabobs or serve fruit salad. It’ll totally hit that sweet tooth.

If you have any other healthy grilling tips, share them in the comments below! Happy July 4th!

I Hate My Body – Help!

Dear Davey,

I hate my body. There’s no point in mincing words. When I look in the mirror, I’m disgusted by what I see.

You talk a lot about loving your body. It sounds great and wonderful, but how can I possibly learn to love a body that I hate so much?

From,
Lex

too-fatHey Lex,

I appreciate your honesty and know that many people, to varying degrees, can relate to your experience.

First and foremost, it’s important to give yourself the gift of professional help. When we are in difficult situations, it’s important to lean on the people who are trained to help us. Reach out.

Recently, I came across an amazing list compiled by the National Eating Disorders Association and Margo Maine, PhD. It’s 20 ways to love yourself, and it goes as follows:

  1. Think of your body as the vehicle to your dreams. Honor it. Respect it. Fuel it.
  2. Create a list of all the things your body lets you do. Read it and add to it often.
  3. Become aware of what your body can do each day. Remember it is the instrument of your life, not just an ornament.
  4. Create a list of people you admire: people who have contributed to your life, your community, or the world. Consider whether their appearance was important to their success and accomplishments.
  5. Walk with your head held high, supported by pride and confidence in yourself as a person.
  6. Don’t let your weight or shape keep you from activities that you enjoy.
  7. Wear comfortable clothes that you like, that express your personal style, and that feel good to your body.
  8. Count your blessings, not your blemishes.
  9. Think about all the things you could accomplish with the time and energy you currently spend worrying about your body and appearance. Try one!
  10. Be your body’s friend and supporter, not its enemy.
  11. Consider this: your skin replaces itself once a month, your stomach lining every five days, your liver every six weeks, and your skeleton every three months.  Your body is extraordinary—begin to respect and appreciate it.
  12. Every morning when you wake up, thank your body for resting and rejuvenating itself so you can enjoy the day.
  13. Every evening when you go to bed, tell your body how much you appreciate what it has allowed you to do throughout the day.
  14. Find a method of exercise that you enjoy and do it regularly. Don’t exercise to lose weight or to fight your body. Do it to make your body healthy and strong and because it makes you feel good. Exercise for the Three F’s: Fun, Fitness, and Friendship.
  15. Think back to a time in your life when you felt good about your body. Loving your body means you get to feel like that again, even in this body, at this age.
  16. Keep a list of 10 positive things about yourself—without mentioning your appearance. Add to it daily!
  17. Put a sign on each of your mirrors saying, “I’m beautiful inside and out.”
  18. Search for the beauty in the world and in yourself.
  19. Consider that, “Life is too short to waste my time hating my body this way.”
  20. Eat when you are hungry. Rest when you are tired. Surround yourself with people that remind you of your inner strength and beauty.

After reading through the above list, it’s my hope that at least a few of the points will resonate with you. If they do, put them to work for you. And if you have any additional suggestions, please share them in the comments below!

Love,
Davey

5 Amazing Ways to Motivate Yourself to Workout!

Hey Davey,

I’m 19 years old and I used to be really comfortable with my body. However, when I started University nearly 2 years ago I have put on some weight. I think this was due to all the alcohol, junk food and fast food that’s associated with students. I have an exercise bike and a couple of weights. However, I just completely lack motivation to do any exercise. After about 10 minutes of exercising, I find myself exhausted. I was just wandering if you have any tips on how I can motivate myself to do more exercise?

Thanks so much!
Andrew

374115_312531762152820_819806811_nDear Andrew,

Every now and then, some of us need that extra kick in the butt to get us moving.

The truth is, getting started and making exercise part of your routine is the hardest step. That’s because, as human beings, we are resistant to change. And integrating exercise into our lives means shifting around priorities and schedules; it means making real changes. To help get through this initial period, motivation is essential.

Here are a few motivation techniques that have worked for me:

  1. Ask yourself, “Why is this important?” All of us have our reasons for exercise. Maybe you want more energy. Or better health. Or to look a certain way. Whatever your reason, let this drive you forward. If you want it bad enough, it’ll get you moving.
  2. Think about how you feel after you exercise. Sure, exercise is difficult and sweaty. But after a workout, you always feel great. There’s a tremendous sense of accomplishment and pride – knowing that you challenged yourself and did something great for your body. You know that exercise will make you feel great, so do it!
  3. Do it for your body. Every day, you take in 24,000 breaths and your heart beats more than 100,000 times. Your body works tirelessly to sustain your existence. Your body has given you so much; it’s time to give back. With hundreds of muscles and 360 joints, there’s nothing your body craves more than movement. Honor your body by giving it the gift of exercise.
  4. Do it because you love your family and friends. There are two parts to this. First, exercise extends your life expectancy. As you embrace a healthier lifestyle, you’ll live longer. That means more times with friends, family, nieces, nephews and so on. Second, regular exercise provides a number of benefits (like more energy, better health, improved focus, etc.) that allow you to be the best version of yourself. When you are the best that you can be, you have so much more to offer the people around you.
  5. It’s great “me” time. All us have busy schedules or work, family, friends, personal commitments, appointments and so on. But we also need personal time to recharge and to invest in ourselves – and exercise is a great form of that. It’s an unselfish way to prioritize yourself.

There’s good news, too. Eventually, committing to regular exercise gets easier as it becomes your new routine. For me, it’s a habit. I wake up, brush my teeth and then head to the gym. More than being motivated, I’ve created a habit – and habits are much easier to keep.

Love,
Davey

Men in Tights: Compression Pants Review.

menintights

6AM compression pant selfie

I admit that I have a new obsession: Compression pants.

I first noticed them after moving to West Hollywood. The truth is, compression pants are really, really eye-catching – and they don’t leave a whole lot to the imagination. As the name implies, this type of clothing provides varying degrees of compression through a snug and body-contouring fit.

What’s the benefit of compression pants or compression shorts? For athletes, they can prevent chafing and rashes. They can also allegedly ease muscle stiffness and help quicken recovery. They also hold your genitals in place and make your ass look great.

For my review, I opted for a pair of Nike compression pants.

Though it’s hardly a scientifically quantifiable benefit, I couldn’t help but feel a little badass in my compression pants. They’re like superhero tights; I felt like Superman.

Since psychology and how you feel can make a big difference in how you perform, I think there’s probably something to be said for the badass effect.

As someone who often performs high intensity interval training and sprints, the non-chaffing aspect of compression pants is huge. My thighs often become agitated and red from the constant friction in my workout. With compression pants, my workout was wonderfully chafe-free.

I also enjoyed not having my genitals bounce around while racing on the treadmill. The hatches were definitely battened down – and it made for a more enjoyable experience.

Did the pants make a measurable difference in my workout? I’m not sure. But I do know that, at the very least, I felt and looked great. And that counts for something.

 

 

5 Worst Nutrition Tips EVER!

badideaThe only thing more astonishing than the amount of misinformation about nutrition the willingness of people to follow it. Over the years, there’s been no shortage of terrible nutrition advice – and these are some of the biggest offenders.

  1. Don’t eat egg yolks. Why this advice sucks: It’s no secret that eggs are high in cholesterol and that most of the cholesterol is contained in the yolk. But dietary cholesterol tends to have a fairly low impact on the cholesterol levels in blood. Some people with high cholesterol diets have low blood cholesterol and some people with low cholesterol diets have high blood cholesterol. Beyond cholesterol, the yolks are packed with other important nutrients that are essential for your diet. Unless you have high blood cholesterol, eating the egg yolk is a actually nutritional benefit.
  2. Eliminate fat. Why this advice sucks: Decades ago, reduced fat diets and low-fat foods became extremely popular. Unfortunately, much of the low-fat hype and low-fat foods have survived through present day. In reality, fat doesn’t make you fat. Consuming more calories than you burn results in weight gain. Our bodies need healthy, essential fats – like those found in avocados and nuts and extra virgin olive oil. While fats are very calorie dense and should be consumed in moderation, opting for low-fat foods won’t do much to help the cause. In addition, many reduced fat foods are loaded up with sodium or sugar to help replace the favor. And that’s definitely not a good thing.
  3. Don’t eat carbs. Why this advice sucks: Carbohydrates, as it turns out, are crucially important to proper bodily function. Instead of reducing or eliminating all carbohydrates, it’s much wiser to eliminate simple carbs (i.e., sugar, candy, white rice, white bread, etc.) in favor of complex carbs (i.e., brown rice, whole wheat bread, etc.). By eliminating carbohydrates entirely, you won’t have the energy to power through your workout or any other physical activity. In addition, a lack of blood sugar from a low-carb diet can severely slow and limit brain function. Opt for complex carbs.
  4. Don’t eat after 7PM. Why this advice sucks: Science just doesn’t back this claim up. Studies have found that what you eat – and how much of it – is far more important in determining weight gain than meal timing. There’s nothing wrong with eating late at night. If you are eating late at night, pay special attention to what you’re eating. It’s not a green light to mindlessly snack on a bag of chips. Instead, continue to make smart nutritional choices all hours of the day.
  5. Detox your body regularly. Why this advice sucks: Detox diets are a marketing gimmick, plain and simple. Your liver and kidneys detoxify your body naturally. This isn’t accomplished by a packaged juice product that’s devoid of the essential nutrients your body needs. Not only are detox diets unhealthy and counterproductive, but they’re also downright miserable.

What’s the worst piece of nutrition advice that you’ve ever heard? Let me know in the comments below!