Archive for April, 2014

I drink a cup of water and a piece of fruit before a 5-10K morning run. Anything longer and I will take water/fruit with me and then eat a big meal/drink AFTER. I Run on a light stomach and recover on a heavy one. 🙂 For evening runs I just eat a big lunch/breakfast and have dinner AFTER the run.

Here is an article. Feedback welcome.

Refuelling glycogen is crucial in keeping fitness/health/happiness high. Restoring glycogen is crucial in keeping our immune system from crashing. Restoring glycogen is key in staying ‘raw strong’. Restoring glycogen is key in keeping sane!!

I NEVER wait till Im hungry or thirsty before I eat/drink. NEVER! Neither should you!! The only time would be if I was caught out and literally had nothing to eat! But these days Im way more organised so I dont ‘bonk/hit the wall’. Cos when you do, you really put your immune system under pressure, perform like a chump and set a bad example to those watching you. Hey, you dont need to be an athlete to eat carbs! EVERYONE needs a truck load of em ESPECIALLY if you have children/family to look after, want to get fitter or stay fit.

When i get home from a normal training session i drink straight away or ideally get water in me before i get to fruit. Why drink BEFORE eating vs AFTER eating? Well putting carbs on a dehydrated system is a great way to make us not want to train again! Why? it just dehydrates the heck out of us eventually. just look at the crew in the raw world that dont drink water or much of it..they are nice people but really really poor examples of raw eating. i make sure im ‘piss’n like a race horse’ before im having a big fruit meal.

Anorexia athletica is when people go and train and come back and dont eat or drink anything cos they are trying to cut weight. its a great one for CREATING eventual adrenal fatigue conditions like addisons etc. its a great way to have our body connect exercise with starvation and possibly death. Its a great way to put your life passion in the vita mix on full speed. I see this ALL the time! People trying to starve emselves thin and all that happens is they burn out 100% of the time. Some last for a month, some a year or 2 but they all hit the wall eventually and in the mean time are a freak show to be around. Those that eat the least carbs, freak out the most.

I leave minimum 3 hours between a fruit meal before intense workout BUT I might have a piece of juicy fruit or a good mouthful of Datorade 30mins before the start. So to be more objective, lets say im doing a hard 1hr ride in the morning at 6am. i will just grab a liter of water and a banana and go out and rawk’n roll. but if im going out for 2hrs plus i will have a decent 1000+cal meal and take some dates to eat on the way home. REMEMBER: The carbs we eat today, becomes the glycogen for tomorrow. So if we want to crank life each day, eat enough carbs so you can!

If i have a race/training session in the afternoon i just have a good lunch of say 10-15 bananas or equivalent calories from datorade and then my race is at 6pm. I will eat a banana or something 30 mins before. This is stuff i learnt from lance armstrong, cadel evans, asker jukendrup and any sports nutrition handbook. it works. its simple and it applies to anyone and everyone. Ever tried exercising on a low carb diet? What happens? You need a few redbulls to get going and then you feel like crap afterwards and your performances look like you have lead boots on!

After exercise, you want to get in at least a litre of water and THEN start your fruit meal. Eat as much as possible, as slowly as possible, as soon as possible, as frequent as possible and as sweet and juicy as possible.. (Just don’t take 10 minutes to eat a banana or try and eat 146 bananas in one session! lol!.. 😉

Getting enough carb calories is vital.
Getting those carb calories from fruit makes us most vital.
Eat 1g of carbs of bodyweight per hour your on the road. Take dates with you. 100g of dates is around 70g of carbs.
Regardless of our weight or activity level, by eating a MINIMUM 10g of carbs per kg of bodyweight per day we will reach/maintain our ideal health and fitness goals.

Lets aim for longterm goals vs short term ‘crash n burn’ drama episodes in this movie we call life.

PS: Don’t be afraid to use the ‘bush toilet’ if you have too. Pack some TP if need be and remember that your designed to compost mother nature. Just don’t end up on the front page newspaper! lol!

5 reasons to get more sleep

Posted: April 29, 2014 in Uncategorized

5 reasons to get more sleep
Getting enough sleep makes you happier, healthier, slimmer—and should trump all your other priorities

1. Live longer and healthier
The link between sleep and health is becoming clearer. Blood pressure and heart rate are typically at their lowest levels during sleep; people who sleep less tend to have higher blood pressure. The association between hypertension and sleep duration could explain other research findings that link lack of sleep to an increased risk of heart attack, diabetes, weight gain and other problems.

Meanwhile, sleeping better may help you fight off illness. Sleep deprivation makes your body’s emergency stress system kick in. “Then you get all kinds of physiological problems,” says Eva Libman, associate director of the behavioural psychotherapy and research unit at Montreal’s Jewish General Hospital. “Certainly, not getting enough sleep can undermine the immune system.”

In fact, bedrest may make your flu shot work better as well. In a University of Chicago study, men who were vaccinated while being deprived of sleep (the subjects were not allowed to sleep more than four hours a night) produced less than half the antibodies to the flu virus that vaccinated men who got a full night’s rest did.
Simply stated, people who sleep well live longer. So say good night sooner, and it may help you stay vital to a ripe old age.

2. Be happier, less stressed
Statistics Canada surveys reveal that 25 percent of Canadians over the age of 15 regularly have trouble getting to sleep, and 3.3 million Canadians suffer from insomnia. People with insomnia produce higher rates of stress hormones than others, according to new research. This puts their bodies in a hyper-aroused state that can make it difficult for them to wind down. The inability to sleep causes more stress, which can have a devastating impact. People who don’t get enough sleep can become depressed, and that causes insomnia. Inversely, more and better-quality sleep can make you feel happier.

3. Look and feel better
People who are limited to only four or five hours of sleep a night for several nights not only experience more physical ailments, such as headaches and stomach problems, but also undergo changes in metabolism similar to those occurring with normal aging. It’s no wonder we look terrible after a sleepless night.

One of the reasons may be growth hormone, secreted during our deepest and most restorative sleep. According to psych­iatrist Rachel Morehouse, director of the Atlantic Health Sciences Sleep Centre in Saint John, N.B., when we don’t sleep deeply, “growth hormone is almost negligible in the system.” Levels of the hormone drop dramatically between the ages of 20 and 60, says Dr. Mehmet C. Oz, the U.S.-based co-author of the You health books. “When you have high levels of the hormone, you have muscle mass, better skin. You want to keep your growth hormone as high as possible, and the number one way to do that is sleep.”

4. Build a better brain
Not only does sleep depri­vation lead to poor health, it also affects your concen­tration, problem-solving skills, memory and mood. Dr. Jeffrey Lipsitz, medical director of the Sleep Disorders Centre of Metropolitan Toronto, says sleep is connected to “alertness, productivity, performance and reaction times.” And that’s not all: Problems with memory, decreased social interaction and difficulty concentrating can all be linked to lack of sleep.

Not getting enough sleep can have cog­nitive and physical effects similar to those brought on by overindulging in alcohol. The performance of someone who’s been awake for 17 hours straight is about the same as if she had a blood-alcohol level of 0.05 percent (about two drinks in an hour).

5. Lose a few pounds
It should come as no surprise that the trend toward shorter sleep duration has coincided with an increasing trend toward obesity. Recent studies suggest that people who get inadequate sleep are more likely to gain weight. “There’s a direct linkage between the sleep deprivation epidemic and the obesity epidemic,” says Morehouse. Insufficient sleep lowers levels of leptin, the hormone that causes you to feel full, while increasing levels of ghrelin, the hormone that makes you feel hungry. Not to bad if you are a fruity vegan though. 😉

Why Am I still FAT?

Posted: April 19, 2014 in Uncategorized

I do a Q & A with Freelee in this video.