Breakfast club

Please note, this is not my work but a good read.

The first meal of the day is commonly cited as being the most important.

But is there scientific evidence to back this up? And what constitutes a good breakfast? Linia Patel considers the data.

Breakfast is said to be the most important meal of the day, yet at least one-fifth of the UK population regularly miss this meal.1 Of those who do manage to eat something in the morning, the majority reach for something quick and convenient such as breakfast cereal.2 But are breakfast cereals a good choice? And what exactly makes a nutritious breakfast?

A meal not to be missed

Breakfast literally means 'breaking the fast'. After fasting overnight, breakfast helps top up the energy stores your body uses during the night to repair and regenerate itself and kick-starts the body’s metabolism.1

Science has frequently shown that eating breakfast is important. Skipping breakfast has been reported to have a negative impact on memory, concentration and learning. It has also been linked to obesity. Studies suggest that people who don’t eat breakfast are nearly twice as obese as those who do.3 A UK-based study involving 6,764 middle-aged men showed that those who had breakfast ate significantly less throughout the rest of the day than those individuals who skipped breakfast. The reason? Breakfast helps stabilise blood sugar levels which control appetite and energy. Evidently, breakfast is not a meal to be missed.4 However, even if clients are eating breakfast, emerging research shows that what you eat for breakfast matters just as much as whether you eat it.

Quality counts

The type of breakfast and its impact on weight management is an active area of research. Some large observational studies suggest that eating breakfast, especially one that includes whole grain foods (such as whole grain bread or whole grain cereal) is linked to a lower BMI and reduces the chances of having a heart attack or stroke, or developing type 2 diabetes.3 Researchers looking specifically into whether the type of carbohydrate (complex vs refined) you eat for breakfast matters, have found that it does. Results show that opting for complex carbohydrates (e.g., porridge oats) instead of refined carbohydrates (e.g., cornflakes) has positive effects on insulin levels, feelings of fullness and overall mood.5  

More recent studies have tried to compare the effect of low-protein breakfasts to higher-protein breakfasts. The meals used in these comparison studies vary somewhat from white bagel (low protein) and egg (high protein), to the typical cereal-and-milk breakfast vs yogurt and protein-enriched waffles with syrup.6,7 Results show that having a protein source at breakfast increases feelings of satiety; helps control appetite and improves attention, focus and memory.7, 8

Increasing numbers of personal trainers are advising clients that they should start off their day with a meal of meat and nuts. While it's hard to argue with a diet that kicks highly processed food off the plate and is based on lean protein instead, there aren't actually any specific studies that justify the claims that meat and nuts are the ultimate breakfast combo. More research is needed to determine the gold standard breakfast type.

The Paleo diet may be reasonably healthy, but so are other eating styles based on diets such as the Okinawa diet or even the Mediterranean diet. Both of these include whole grains such as oats, barley and wild rice but like the Paleo diet exclude highly processed foods such as refined grains – the real enemy of a healthy breakfast.8

 

Worst meal of the day?

With 87% of households eating breakfast every day, Britain has the world’s highest per capita consumption of breakfast cereal according to a Euro-monitor study.2

However, Which? recently investigated 100 branded breakfast cereals based on the Foods Standard Agency’s (FSA) ‘a lot’ and ‘a little’ criteria.

They found that 85% of cereals contained ‘a lot’ of sugar, 9% contained ‘a lot’ of saturated fat and 40% contained ‘a lot’ of salt.9 Historically, breakfast cereal manufacturers have tried to justify the high sugar and salt levels in cereals by stating that, based on the serving sizes recommended, cereals should not significantly contribute to energy, sugar and salt in the diet. Not surprisingly, with all the added sugar and salt that makes cereal taste so good, many people eat much more than the recommended portions.

According to the FSA, a small serving of cereal is 25g, an average serving 30g and a large serving 50g. A survey commissioned by the FSA looking into the difference between actual and recommended servings, revealed that more than three-quarters of the nation eat two-to-three times more than the portion sizes recommended.10

What makes a good breakfast?

The pace of modern life has driven many to think convenience foods like breakfast cereal are the only way. However, with a little creativity, you can help make breakfast the most exciting meal of the day for clients:11

1) Variety is the spice of life. Including a range of food groups in breakfast will help ensure a wide range of nutrients and vitamins. Aim to include at least three food groups per meal from the following: starchy carbs, protein, vegetables and fruit, essential fats and low-fat dairy/dairy alternatives.

2) Choose your carbs carefully. Pastries, white bread and high-sugar cereals are refined carbohydrates that play havoc with blood sugar levels. Opt for slowrelease carbs such as whole oats, whole grain breads, barley, quinoa, berries and vegetables. These will release sugar more slowly into the bloodstream and provide sustained energy levels.

3) Add a protein source. Protein in a meal helps maintain blood sugar levels and helps you stay fuller for longer. Eggs or egg substitutes, nuts, seeds, nut butters, cottage cheese, low-fat Greek yogurt, oily fish, lean meats and pulses are all good sources of protein.

Familiar breakfast choices that are also nutritious:

• Scrambled egg with smoked salmon on whole grain toast. As well as other nutrients, the yolks contain zeathanthin and lutein to prevent or even reverse age-related macular degeneration. Salmon is a great source of omega-3 fats. 

• Poached eggs on whole grain toast with grilled tomatoes and mushrooms. Eggs contain a wide range of vitamins and minerals including vitamin D for bone health and gene regulation. Cooked tomatoes are rich in cancerprotective lycopene.

• Oats porridge topped with nuts, seeds and blueberries. Whole grain oats are full of fibre and rich in B vitamins. Adding nuts and seeds increases the protein content of meals and boosts your omega-3 intake. Blueberries are packed with antioxidants such as anthocyanins.

 

Clients can’t go without cereal and milk?

Opt for cereals that are:¹⁰

• 100% whole grain: these words should be at the top of the food label

• High in fibre: 5g of dietary fibre per serving or more

• Low in sugar: 8g of sugar or less per serving ( 4tsp)

• Low in sodium/salt: less than 200mg sodium per serving

• Rich in vitamins and minerals

• High in protein: nuts and whole grain will increase protein intake

 

Summary

Making breakfast part of your clients' daily routine is a must. If they don’t have breakfast then this is the first step. Once breakfast becomes a habit, the next goal is making sure they consume a quality breakfast.

When it comes to advising our clients, always consider their goals and lifestyle and remember that one size does not fit all. You may find it easy to have a chicken breast and broccoli for breakfast – they might not. Work with them and find out what sustainable breakfast choices are suitable. Remember that breakfast is just one – albeit important – meal of the day and the overall diet of your client will influence their health more than an individual meal or type of food.

When you make breakfast recommendations to your clients, keep in mind: variety, slow-release carbs, a protein source and fluid, and you won’t go wrong. For those clients that are hard-core breakfast cereal fans, encourage them to become label savvy, or suggest they have breakfast cereals as dessert as many of them are more suited for this.

MMA Conditioning Workouts

The common misconception that many new MMA Fighters and Athletes have is that just having the ability and endurance to run 5 miles a day will somehow translate in the MMA fighter's ability to shave the proper MMA conditioning they will need to fight in the ring.

In order for the MMA Fighter to perform at a high level, during the whole fight they are going to need to train in multiple "levels" of endurance training. These types or levels of endurance relate to the muscles and their ability to perform with and without oxygen.

 

The types of endurance training an MMA fighter most focus on is...

·         Aerobic Endurance - The ability of your muscles to perform with oxygen over long periods of time

·         Anaerobic Endurance - The ability of your muscles to perform without oxygen.

·         Anaerobic Threshold - A level of exercise intensity beyond which the body cannot consume oxygen fast enough to support the energy demand. As a result, lactic acid begins to rapidly accumulate in the working muscles, hastening exhaustion.

·         V_o2Max - the maximum capacity of an individual's body to transport and utilize oxygen during physical activity.

Increasing your Fight Endurance

Increasing your endurance really means increasing the levels and capabilities of your...

·         Anaerobic Threshold

·         V_o2Max

·         Ability to relax

·         Increase Anaerobic Threshold

To improve your threshold you need to be performing activities at a VERY high intensity for up to 2 minutes. When performing these activities, your body learns to cope with increase lactate levels. Common exercises for increasing your Anaerobic Threshold would be any type of high intensity sprinting (running or swimming), high intensity circuit weight training, bodyweight conditioning exercises, functional exercises, high intensity grappling and sparring.

When training to improve your V_o2Max - longer periods of exercise at a lower intensity. Swimming is an excellent way to increase your V_o2Max.

Relaxation plays a huge role in the ability for a MMA fighter to perform in the cage. The ability to relax comes from experience and mental preparation.

 

Some key tips for increasing your ability to relax during fight time are...

·         Hard sparring and fight training: If the training is brutal and hard, the fight is a welcome release. Challenge yourself outside the cage so that the MMA fight is easy.

·         Fight visualization - imagine everything about the fight, from getting your hands wrapped, walking out, hearing your music, entering the cage, touching gloves, the initial exchange, the techniques you before, and you WINNING the fight.

·         Start small - enter grappling or boxing fights first, this will prepare you for the big show.
Sample Workout Circuits

The best way to condition you for a fight is to condition yourself according to the rounds and time of the fight. If your fight is 4 minute rounds with one minute rest, perform your exercises non-stop for 4 minutes, take 1 minute rest and repeat or go on the next set of exercises.

When conditioning, I prefer to set up different stations.

Here are some sample exercises that are MMA-specific

Station 1: Burpees 30 seconds
Station 2: Jump Rope 30 seconds
Station 3: Sprawl 30 Seconds
Station 4: Intense Jab Cross Combos 30 seconds

Station 5: Sprawl to Double Takedown Exercise 30 Seconds
Station 6: Ground and Pound bag 30 Seconds
Station 7: Pushups 30 Seconds
Station 8: Jumping Squats 30 Seconds

Rest - Repeat 2 more times

Basic Nutrients

Basic Nutrients

Protein

Protein acts as your body’s building blocks. It is responsible for building, maintaining and repairing all your body’s cells. Protein is made from chains of the 22 amino acids (chemical compounds containing carbon, hydrogen, nitrogen and oxygen) of which eight are essential (because they cannot be produced by your body) and 14 are non-essential (because they can be produced by your body). There are a potentially unlimited number of protein types because they can be formed from any number and combination of the 22 amino acids. However, this macronutrient can be broken down into two main types; complete (which contains all eight essential amino acids) and incomplete (which does not contain all eight essential amino acids). Apart from playing a key role in the creation and maintenance of healthy cells protein also has other key roles in the body. It assists in the production of antibodies, enzymes and hormones, helps your blood clot and regulates a number of important processes in the body. Protein is essential when trying to diet or gain muscle mass. For optimal muscle building you should try to ingest 1-1.5 grams of protein per pound of bodyweight.

Carbohydrates

Carbohydrates are your body’s primary energy source. They are constructed from carbon, hydrogen and oxygen. Carbohydrates can be either simple or complex with simple carbs containing one or two sugars and complex carbs containing three or more. Apart from being a great source of energy, this macronutrient is also an excellent source of phytonutrients (which protect your body from free radical damage) and vitamins (which support many functions in the body).

Whilst most carbohydrates supply your body with energy, fibre (also known as cellulose) is an exception to this rule. Fibre is a complex carbohydrate that cannot be digested and instead of providing energy it keeps blood glucose levels under control, promotes good bowel health and protects you from certain diseases.

Dietary Fats

Dietary fats are all constructed from a combination of carbon and hydrogen. They are one of the 3 macronutrients but can be broken down into four main types; monounsaturated fats (where carbon atoms are bonded to the hydrogen atoms at all but one point), polyunsaturated fats (where carbon atoms are not bonded to hydrogen atoms at two or more points), saturated fats (where all the carbon atoms are bonded to hydrogen atoms) and trans fats (originally unsaturated fats that have a carbon atom add to them either artificially or naturally).

With the exception of man-made trans fats, all dietary fats are beneficial to your health and have numerous roles in the body. Monounsaturated fats keep your blood cholesterol and blood glucose levels under control whilst also protecting you from cancer. Polyunsaturated fats are key for brain health and also keep support strong bones, healthy skin and good vision. Saturated fats support your vital organs, keep your immune system healthy and strengthen your bones and cell membranes.

Water

The human body, which is made up of between 55 and 75% water (lean people have more water in their bodies because muscle holds more water than fat), is in need of constant water replenishment.

Water is crucial to your health. It makes up, on average, 60% of your body weight. Every system in your body depends on water.

 Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry on normal functions. Even mild dehydration - as little as a 1% to 2% loss of your body weight - can sap your energy and make you tired. Dehydration poses a particular health risk for the very young and the very old.

Nutritional Supplements

Nutritional supplements are used to supplement the deficiencies in our diet. For optimal health we need all the nutrients we can get. Since no matter how well we eat our diets most of the time do not provide all the nutrients we need, nutritional supplements fill those gaps. Nutritional supplements can help boost our immune system, provide us with energy, help remove toxins from our bodies, improve our athlethisism, and help improve our overall fitness.

To take full advantage of what dietary supplements can offer, you must choose the right health supplements to take. It is only by taking your choice seriously will you be able to live a fuller, and better life. Understand that supplements provide many health benefits but they should not replace proper nutrition and nutritional practices. After all they are supplements.

Nutritional Categories
Proteins	Carbohydrates (Starches)
Chicken Lean Beef Turkey Eggs Whey Protein Lean Pork Salmon Tuna White Fish	Brown Rice Oatmeal Sweet Potatoes Whole Wheat Pasta Wheat Chex Whole Grain Cheerios Red Potatoes Wheateena Beans
Carbohydrates (Fruits)	Carbohydrates (Vegetables)
Apples Grapefruit Oranges Pineapples Blueberries Pears Prunes Raisins Strawberries	Broccoli Cauliflower Zucchini Mushrooms Tomatoes Carrots Green Beans Corn Spinach
Fats	Supplements
Fish Oils CLA Sesame Seed Oil Flax Seed Oil Almonds Avacados Natural Peanut Butter	Whey Protein Creatine Branch Chain Amino Acids Glutamine Multi-Vitamins Fish Oils
Water Drink plenty!!!

 

Breath in, breath out

I have had some strange looks when I tell people what I’m about to tell you now. The chances are 8 out of 10 that you are breathing wrong. What? But how can I breathe wrong Will? I have been breathing my whole life and now you are telling me that I’m doing it all wrong?

A quick test, place your hand on your stomach and take a deep breath in. What movement is there in your belly? Does it stay the same, expand or contract? More than likely it would stay the same or have a slight contraction. But why, what is wrong with that? What should be happening is as you take a breath of air the diaphragm should contract and push down in the stomach cavity, this will push your stomach out allowing a deep breath of air. As you exhale the diaphragm will relax and the stomach will go back to the original position.

Since the discovery of the mirror the modern man has become very conscious of what he/she looks like. To look better to ourselves (and the pretty ladies or lads in the gym) we tend to hold your bellies in to instantly shed a few extra “mental” pounds around the waist. With this happening we have evolved to breath wrong. It is called chest breathing or shallow breathing.

If you look at a baby when sleeping, the most natural form of human life unspoilt by the modern world, how they are breathing. As the baby inhale you just see this massive pot belly pushing out and as the baby exhales it flattens out again.

Now the next question is what does this have to do with exercise? The answer is quite simple and straight forward, EVERYTHING.

By doing the right breathing you can teach your body to maximise your oxygen intake and, what is almost the most important thing to me, to activate the core. The core’s inner unit is very lazy and needs to be reminded on a regular basis that it needs to activate and do some work.

By doing proper core activation the training you do on the core will be more effective and it will respond better to the exercises. You will see results a lot quicker and you will be able to lift a lot more weight. Watch this space for more of that.

Rule of thumb when doing any weight bearing exercise, as you do the work you breath out, again this will aid in core activation that will assist and protect you in the strain under the weight.

Here is a simple exercise for you to do. It will get you in the habit of using the diaphragm for breathing, as you sit in the office at your desk, on the tube, in your car or in front of the telly, force yourself to expand your stomach as you take a deep breath and contract as you exhale out again. You can use your hand and place it on your stomach to guide the movement.

In the beginning this exercise will feel a bit forced, like anything you do for the first time, it will become natural again.