Dietary Fats

dietary, fat, oil, fish, avocado, nut, olive

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read some advice from Arnold Schwarzenegger and I learned some good stuff.

Of the 3 macronutriments, fats are the nutrients that are the most dense in energy. Fat is composed of the same thing as carbohydrates (carbon, hydrogen and oxygen) but the difference is that the atoms are not linked together in the same way. Fat is in plants and animals. Oils are liquid fats. Fats are insoluble in water. Fats are organized in 3 categories:

  • Simple fats (triglycerides)
  • Compound fats (phospholipid, glucolipid, lipoprotein)
  • Derived fats (cholesterol)

Here are the 3 fat’s functions in your body:

  1. Fats are the main source of stored energy (body fat)
  2. Fats help to protect and cushion the major organs
  3. Fats have an insulator effect, preserving body heat and protecting against excessive cold.

Fat is the most dense nutrient in calories 1 pound (453gr) of fat contains 4000 calories while 1 pound (453gr) of protein or carbohydrate contains about 1800 calories.

When you do exercise and stay within your aerobic capacity, it means you don’t run out of breath, your body uses fats and carbohydrates as a source of energy at around 50/50. But if you continue, your body will use more fat than carbohydrates as a source of energy. If you train for 3 hours, your body can use fat to create 80% energy for your body.

As you could read, there is different type of fat: saturated, unsaturated and polyunsaturated. These terms mean the number of hydrogen atoms attached to the molecule. Here is an analogy with a string’s ball so that it’s easier to understand. Saturated fat is like a length of string in a messy clutter. Unsaturated is like a rope with some entanglements. And polyunsaturated is like a rope carefully wrapped without the sign of a tangle. The more fat is saturated (tangled), the more likely it’s to remain in the body and clog the arteries, which increase the risk of heart disease.

There are also other factors. Diets rich in saturated fat tend to increase cholesterol levels in the blood. Health experts advise that 2/3 of your fat intake is polyunsaturated fat.

Saturated fats are found in:

  • Beef
  • Lamb
  • Pork
  • Chicken
  • Shellfish
  • Egg yolks
  • Cream
  • Milk
  • Cheese
  • Butter
  • Vegetable shortening
  • Chocolate
  • Lard

Unsaturated fats are found in:

  • Avocados
  • Cashews
  • Olives and olive oil
  • Peanuts, peanuts oil, peanut butter

Polyunsaturated fats are found in:

  • Almonds
  • Cottonseed oil
  • Margarine (usually)
  • Pecans
  • Sunflower oil
  • Corn oil
  • Fish
  • Mayonnaise
  • Safflower oil
  • Soybean oil
  • Walnuts

Essential Fatty Acids

fatty, acid, saturated, unsaturated, monounsaturated, polyunsaturated, omega,3,6,9,linolenic, linoleic, cla, gla, arachidonic, epa, dha, oleic, lauric, myristic,palmitic, stearic

Essential fatty acids are inevitable in a healthy diet because your body can’t create it itself- That’s why it’s essential that you eat foods containing essential fatty acids. It’s a shame because many bodybuilders have low fat diets and they develop deficiencies in dietary fat. Fortunately there are foods and supplements that provide “good fats” to avoid this extreme. Here are some examples:

Fish oil

Instead of eating low-fat fish, test salmon, trout or mackerel. Fish oil is needed by organs, especially the brain. You can also take fish oils as supplements.

Polyunsaturated vegetable oil

In vegetable oils, there are 2 acids that are valuable: linoleic acid and linolenic acid. Supermarket oils such as corn oil, sunflower oil and safflower oil don’t contain linoleic acid. Soybean oil is the only supermarket oil containing linoleic acid but you need ot pay attention to GMO. For linolenic acid, you can find that in linseed oil, walnut oil, pumpkin seed oil.

Monounsaturated fatty acids

There are the most harmless fatty acids compared to some polyunsaturated fatty acids because they don’t affect your cholesterol or your prostaglandins (regulators of the hormones action). Monounsaturated fatty acids are found in olive oil and macadamia nuts.

Supplements of fatty acid

These supplements contain essential fatty acids from fish oils and other sources.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

Protein (Part 1)

protein, food, chicken, bean, rice, avocado, beef, egg, bean, nut, milk

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read some advices from Arnold Schwarzenegger and I learned some good stuff.

Your body uses protein to build, repair and maintain muscle tissue. Bodybuilders have a great knowledge of nutrition, especially the protein for building muscle. Since they want to consume much more muscle than the average person, they consume more protein than average.

Your body uses protein to build muscle only if all the necessary amino acids are available. The small problem is that your body doesn’t produce by itself all the necessary amino acids. Amino acids that your body can’t produce are called essential amino acids and fortunately they’re available in foods.

Proteins are made of carbon, hydrogen and oxygen like other macronutrients, but proteins have one more element, nitrogen. Bodybuilders often explain that they have a positive or negative nitrogen balance, which means that they’re in an anabolic state (muscle gain) or in a catabolic state (loss of muscle).

Food and protein

There are foods called complete proteins, which means that they provide all the amino acids needed to create usable proteins. Milk, eggs, meat, fish and many vegetable products have complete proteins. Be careful because these foods don’t have the same amount of usable protein by weight. For example a food that contains 10 grams of protein, your body can use only 7 grams.

Here is a table that shows the amount of protein by weight and the protein’s amount used in your body as a percentage for the most common foods :

Food% Protein by weight% Net Protein Utilization
Eggs1294
Milk482
Fish18-2580
Cheese22-3670
Brown rice870
Meat and flowl19-3168
Soybean flour4261

(Whey is a byproduct of milk that contain much more protein than eggs)

This table tells us that an egg contains only 12% protein by weight. Despite this small percentage, an egg contains an amino acids balance that allows your body to use 94% of it. However, the table tells us that soy flour contains 42% protein by weight. But because of the amino acids composition, your body can use only 61%. This shows us that there is a difference between the protein’s amount in a food and the protein’s amount your body can use.

This is the end of Part 1.In Part 2, I show you that in cases where you don’t have complete protein foods, it’s possible to make combination of food to have the maximum protein used by your body.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

Manage Your Carbohydrate

carbohydrate source food

What’s up ? This is THE stephane ANDRE !!! I watched a Jamcore DZ’s video  and I learned some good stuff.

If you want to learn how to manage your protein, click here and for amino acids, click here.

Carbohydrates are the main source of energy for the body. It’s true that we can have energy with proteins and lipids but they provide less quantity of energy.

To put it simply, when you eat carbohyrates, they turn into glucose and then into glycogen. To better understand, I’ll take the example of a gasoline tank. Imagine that the tank is a muscle and that the gasoline is glycogen. Gasoline in the tank helps move the car and glycogen in the muscle helps move your body.

This glycogen is shared in many places in your body : 80% in your muscles, 14% in your liver and 6% in your blood.

Carbohydrate type

 

Most people know 2 types of carbohydrates, slow carbohydrates and simple carbohydrates. There is a 3rd type, it’s fibrous carbohydrate and unfortunately many people neglect them.

Slow carbohydrates :

  • Whole wheat bread / white bread (refined carbohydrate)

  • Whole wheat rice / white rice (refined carbohydrate)

  • Oatmeal

  • Cereals (muelsi is excellent because there are often lipids and carbohydrates that are added like nuts, raisins, etc. ).

  • Sweet potato / potato

  • Whole wheat pasta / white pasta (refined carbohydrate)

  • Kinoa

  • Couscous

Simple carbohydrates :

  • Fruit (fructose)

  • Honey

  • Dextrose

  • Maltodextrin

  • Lactose (it’s sugar in the milk)

  • Cluster dextrin (it’s perfect during your training session because it has a low glycemic index).

Fibrous carbohydrates (vitamin, fiber et minerals) :

  • Vegetables (aspargus, carrot, cauliflower, salad, etc)

Carbohydrate, insulin and insulin spike

insulin spike blood sugar

There is a special relationship between carbohydrates and insulin. When you eat carbohydrates, they turn into glucose, which is a type of sugar, and then glucose is turned into glycogen. Glucose is managed by insulin. Insulin is a hormone created by the pancreas. The insulin’s role is to manage the sugar’s level in the blood. This avoids having too much sugar in the blood (hyperglycemia) or not enough sugar in the blood (hypoglycemia).

The problem is that the majority of people eat any type of carbohydrate anyway and they may quickly get a lot of fat. It’s important to understand that each carbohydrate has a different gylcemic index and this glycemic index will cause different insulin spikes.

Glycemic index

A glycemic index indicates how quickly carbohydrates become glucose in the blood. It’s for this reason that it’s recommended to eat carbohydrate with a low glycemic index rather than those with a high glycemic index.

Carbohydrates with low glycemic index  :

  • Sweet potato

  • Oatmeal

  • Kinoa

  • Sugar free fruit juice

  • Whole wheat rice

  • Whole wheat bread

  • Whole wheat pasta

  • Fruits (apple, orange, cherry, pear, apricot)

  • Cluster dextrin (for your training session)

 

Carbohydrate with high glycemic index :

  • Potato

  • Couscous

  • Table sugar

  • White rice

  • White bread

  • White pasta

  • Cereal (Kellog, Nestle, etc.)

  • Dextrose

  • Sweet drink (soda)

  • Fruit (melon, watermelon)

Here is an exemple of low glycemic index carbohydrates to eat. For high glycemic carbohydrates, it’s recommended to eat them in moderation because if you eat them in large quantities, after several years, you have the risk to becoming diabetic or having other health problems.

Consumption

Always take into consideration your bodyweight and your training’s intensity. There 2 bad situations :

  1. Have a not very intense training and eat too much carbohydrates, which results in having too much fat in the body.

  2. Have intense training and eat a little carbohydrate, which results in being weak.

Take for example :

  • A man who weighs 85kg and is a beginner. In this case, it’s recommended to start with 3.5gr per kilo of bodyweight so 3.5 x 85 = 297.5gr of carbohydrates to eat a day.

  • A man who weighs 85kg and who is advanced or pro. In this case, it’s 5gr per kilo of bodyweight so 5 x 85 = 425gr of carbohydrates to eat a day. As an advanced person, the training sessions are really intense, that’s why you need this amount of energy.

  • A man who weighs 85kg and who wants to be shredded. Let things be clear, it’s being shredded and not losing weight. In this case is between 1.2 ans 2.5gr per kilo of bodyweight so it’s between 102 and 212.5gr of carbohydrates to eat per day.

The carbohydrates amount to eat is to be divided into 4-5 meals a day for ease of digestion. Each meal is balanced in carbohydrates, proteins and lipids.

To be shredded

shredded lean lose weight vs versus

Let things be clear, be shredded isn’t a weight loss. In this situation, leptin must be taken into consideration. Leptin is a hormone that regulates your appetite. When you start to lower your glucides, leptin will aslo decrease and you’ll be hungry. These feelings of hunger are created because of ghrelin. Ghrelin is a hormone called « hormone hunger » because it stimulates the appetite. Ghrelin also affects your insulin and testosterone.

This means that people who too quicly decrease their carbohydrates will fail because the lack of energy will be too brutal. The feeing of hunger will be too intense because the body has not had time to get used to the new diet. This is where nutrition is out of control.

Never reduce carbohydrate to 0. The people who do that, make a diet ketogenic and you have to master this type of diet. The professional bodybuilder is doing this diet for 4 weeks, but they can do that because of chemical aid (steroids) and they have a dietician. The problem is that those who aren’t professional athletes and who are on a ketogenic diet do that because someone told them it was good. That’s why in the gyms there are people who lose consciousness because they don’t have enough energy. You need 50 to 130 grams of carbohydrates, just for your brain, it’s not a simple diet to lose weight.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

Stop A Bad Habit

self sabotage

I watched an Olivier Roland’s video  and I learned good stuff.

You know, I had a lot of trouble stopping my worst bad habits. It was bad habits that sabotaged my life. Many people around me have the same difficulty I had because unfortunately nobody showed them a conscious step to stop these bad habits.

Think about it, eating healthier allows you to have better energy, better body weight and live longer. Just eating less pre-prepared meals and replacing that with healthy food allows you to avoid having hundreds of bad calories in your body and this make a huge difference in the long term.

It’s a concept that used in all fields of your life. I think you know the consequences of smoking and not playing sport ?

My old bad habits

Ok, I see you need to see concrete things so I’ll tell you the bad habits I stopped :

bong

  • When I was 15 years old, I started smoking weed (marijuana) and quickly I smoked bong or water pipe several times a day. I stopped smoking when I started to train to have a body like 50 Cent. And after, I realized that I was smoking weed (marijuana) to get away from my daily worries. It was like pressing the « Pause » button several times in a day.

    elric of melnibone michael moorcock

  • For several years, I have only read heroic fantasy’s books (Hawkmoon, Elric of Melnibone, etc) and no personal development’s books. It’s not a bad idea to read heroic fantasy’s books but read only that, it’s just entertainment. When I started reading personal development’s books, I realized that I had lost years of knowledge, references, tools, methods that today would be extremely useful to me. Fortunately, it’s never too late.

    fat food

  • For several years when I was doing Karate or Kung-Fu, I had a bad diet. I only ate pre-prepared meals, pizza, fat foods, sweet drink, candy and I didn’t like vegetables. Today, I have a better diet and I’m proud of the result. Since I have a tool that allows me to have my diet under control, it’s MyFitnessPal  on my smartphone (except for my Saturday’s cheat meal)

I like seeing the reaction of people when I explain to them what I eat at breakfast : rice(or pasta) with meat(of egg) and vegetables. I don’t know why breakfast is very emotionally loaded while this is the easiest meal of the day to change. When you only have healthy food in your fridge and in your closets, you have no choice to have a healthy breakfast.

It may be because of childhood memory that people like to have sweet things at breakfast but our bodies are evolving and we need to feed them differently. A child and an adult don’t eat the same amount of calories to be operational.

Wait here is another bad habit that I stopped. I used to play video games for hours. Sometimes with friends we played more than 8 hours non-stop. Once I invited many girls to my condo to do a « before » with my friends before going to the club. We decided to take the bus (public transport) because we wanted to drink a lot of alcohol.

The problem is that with my friends, we were too focused on the video game and we missed the last bus. The girls had gone crazy and they made us understand that it was the last time we (me and my squad) did this (especially an ex-girlfriend, it was sex versus video games). Since then, I haven’t completely stopped paying video games but I play much less because I don’t buy the new video game console.

I guarantee you that having stopped these bad habits had an incredible impact in my life.

Your future old bad habits

healthy food

Now I have a question for you. What bad habits you want ? What bad habits can you replace with a good habits ?

I advise you to make a list of bad habits you want to stop. When you have chosen the bad habit you want to stop, put in place a simple action to stop it. You can’t stop a bad habit in one night. You need to have a constant simple action to have excellent result.

For example :

  • If you want to eat more vegetables, you can use this grandmothers tactic that is to eat vegetables before dessert.

  • If you want to watch TV only for 1 hour, read a few pages of a personal development’s book.

Leave me a comment with a habit you want to stop and that simple action do you use to stop this ?

Share this article if you think it can help someone you know. Thank you.

-Steph

Change Your Diet Successfully

change diet

I read a Nerd Fitness article  and there is good stuff.

I imagine you took you 1st January’s resolutions to have a better body. Do you always to that ?

88 % of people fail to reach their fitness resolutions for a year ! Yes, studies prove it. But there are 12 % who succeed. Let’s see.

Momentum

super mario bros

I’ll use the game « Super Mario Bros » to explain. When we start the game, we’re small, we don’t have armor (or powers). If we run on an enemy, we lose a life and we start at the beginning of the stage. We restart, we restart and we restart.

And if on our way we find a mushroom, we change, we become bigger and stronger. We can be hit by an enemy one time without restart the stage. If we can continue without being hit, we can fin a Fire Flower. We can attack our enemies at a distance and we must be hit three times to restart the stage.

Healthy eating habits

Everything is difficult when we start something new. We need to be careful because we’re attacking from everywhere. The Matrix use parties, birtdays or advertisements to prevent you from having a healthy diet.

Each times we don’t resist to these attacks (temptations), we feel we have failed and restart to the beginning. The truth is that every day is a success. If in the day you eat one healthy meal, it’s a success !

By giving our maximum to eat a healthy meal a day, we build our strength, then you’ll eat 2 healthy meals a day and we’ll become stronger and so on. Little by little we build a healthy eating habits and we’ll find the Fire Flower to attack enemies like in « Super Mario Bros ».

Short Time Diet

short time diet

The problem I have with these « diets » is that is a temporary food change to achieve a result adn then return to old habits.

For 6 months people struggle to lose weight and then gain even more weight than before. I see my friends do this and I can tell you that every 2 years, everybody notices that they gained a lot of fat. It’s weird.

Diets are like invincible star in « Super Mario Bros », it’s a power that lasts 10 seconds. We can go very far in the stage without being hit by enemies. The problem is when we take the invincible star when we’re small and after we have to fight the Boss. The Boss hit us one time and we restart the stage.

We have more change to beat the Boss when we cross the stage slowly by accumulating coins and power up that we can find rather than invincible star.

To change your diet, it’s the same principle, it’s the transition to a new lifestyle. It’s not temporary, it’s a lifestyle to be healthy all the days of the year all the life.

Education

education

To can change food habits effictively, educating on food is very important. Sugar in processed food is very addictive. When we stop to eat processed foods, we my be lacking as an addict, having a crisis and eating a large amount of it. It’s for this reason we call it « junk food », foods for junkies.

Sugar has the same chemical reaction than cocaine in our brain. Read this article .

Like a junkie we say :

  • « Just one it’s not bad »

  • « Why I need to lose weight, it’s no use »

  • « I stop to eat it tomorrow »

Slowly but surely

I took several months before getting used to a healthy diet. Each month, I had food goal. It’s was like eat a healthy meal during the day, drink green tea, buy only 2 cookies packs during the week, drink a little bottle of water. From month to month, it became easier without having a hug desire for sugar. And if I a desire for sugar (because it still happen), I eat a teaspoon of honey (mmmmh, honey is so good).

I think it took me 9 months to have a complete healty diet. Now, I always adjust my food with smartphone’s application MyFitnessPal  and it’s fun because adjust my food is like do an update with an application, it’s cool.

Execution

execution

The first time we play « Super Mario Bros », we don’t have weapon and armor. We know if we’re hit one time, we restart the stage and a enemy come to us. We press all buttons on the controller to understand how to make move Mario. Serously at this precise moment we don’t think, we execute.

To start we a healthy diet is the same thing.

Perfect meal ?

Forget that, eat pasta or rice with vegetable with meat, tuna or eggs.

Perfect breakfast ?

Forget that, eat oatmeal or a plate of pasta or rice with vegetable with meat, tuna or eggs (it’s really my beakfast, I’m not joking)

Let’s do both things at the same time : education and execution.

What is your worst diet you tested ?

-Steph

P.S. Do you want a free training program ? Click here 

Be Radical For Success

be radical

I watched an Olivier Roland’s video  and there is good stuff.

Here is a trick to radically solve one of your problem. I know a lot of people who come home in the evenining after school/work and each evening they think playing video game for only 1h. Unfortunately, they all end up playing at 1:00 in the morning. Everydays they think they will stop to play so long but it doesn’t work. They do procrastination and their projects don’t advance. They don’t have time to work on their projects.

I have a solution for you, sell your Playstation ou your Xbox on eBay ! I know what I’m talking about, I like video games. I bought video games when I was in Tokyo. But you know, since I play radically less video games, I don’t miss. Not yet played Final Fantasy XV (my brother finished it) doesn’t stop me from sleeping at night.

By doing that, I won several hours a day to train and develop my blog.

Eliminate

eliminate delete

This solution is simple, effective and it works for other things. This radical solution frightens us but it’s simple to use it and it sovle 99 % of the problem.

Imagine you want to lose 5kg (11 lbs). There is 2 options :

  • When you go home and you want to cook something, your fridge is filled with pizzas, ice cream and soda.

  • When you go home and you want to cook something, your fridge is filled with chicken, vegetable and water.

Which fridge is the most effective ? The truth is that it much simpler to not resist because there is no temptation. So the radical solution to solve your problem is to eliminate temptations that prevents you from reaching your goals.

We all have goals to reach in 6 months or 1 year and we need to protect our dreams. Be radical to protect your dreams and don’t procrastinate. Each day, one step closer.

To ensure your success, what is the thing that you must eliminate radically ?

-Steph

Fruits are bad for our body ?

fruits

I read a Nerd Fitness article  and there is good stuff.

Most of fruits comes from trees, it’s for this reason they’re healthy foods. But they’re also composed of sugar and sugar is a bad new for our body. Let’s see.

Healthy

healthy

Fruits and vegetables are planet’s plants that are full of vitamins, minerals, antioxidant and even more.

Fruits are also composed of sugar that is why we’ll enter in the sugar’s science.

A fruit can have a combination of different sugar’s type :e sucre :

  • Fructose

  • Glucose

  • Sucrose (a combination of fructose and glucose)

This combination of sugar that grow with the fruit have a different effect in our body than processed sugar and high-fructose corn syrup.

The difference is fruit’s sugar has fibers and these fibers help our body to slow absorption of sugar in our blood system .

Fruits have a lot of things good for our body and eat them for snack or before a training is excellent.

Fruits can also be part of our healthy meals each day.

Caution

caution

When a person changes diet, an old unhealthy diet with a lot of calories and sugar for a new healthy diet with a lot of proteins and plants, this person may feel lost. Since our bodies have been sugar-dependent easily because of food industry, we must be careful.

When we want sugar, we should think to a fruit rather than a candy. By this way, we give a signal to our brain « Yeah sugar ».

On the other hand to not slow down your weight loss process, don’t eat more than 1000 calories of fruits per day. Burn more calories than you consume is the most important part to lose weight.

Since than food industry put a ton of sugar in fruits, we must be careful to not become sugar addicts. Eat fruits in moderation.

Fruit juice

fruit juice supermarket

I show you the scam ! It’s sugar water (apple juice, orange juice, grape juice, etc.). When fruits are squeezed in factories, there is all sugars but not fibers. And they add preservatives, another type of sugar for flavor and a lot of others ingredients. The scam is that food industry try to make us believe that is healthy fruit juices.

Here, 4 fruit juices, the most popular with the typical amount of sugar inside :

  • Orange juice – 21g of sugar
  • Apple juice – 28g of sugar
  • Cranberry juice – 37g of sugar
  • Grap juice – 38g of sugar

Make a comparison, a 33cl (12oz) of Coke contains 49g of sugar. These numbers are interesting, right ? Do you see the scam ?

Dried fruits

dried fruit

Dried fruits keep healthy vitamins and healthy minerals from fresh fruits and it’s very convenient to carry. It’s convenient for snacks but you have to eat if really with moderation.

We can eat a huge amount of dried fruits because they’re dehydrated then they take less space in the stomac than fresh fruits. The results is than we can have an overconsumption of sugar and calories very quickly.

A tiny handful (a small quarter of cup) of dried grape = 130 calories and 30g of sugar.

Tips

Eat dried fruits to a limited amount and avoid fruit juice unless you squeeze it yourself.

If you’re healthy, continue to eat fruits like you do if it works.

If it’s hard to lose weight and you eat a lot of fruits in your diet, increase your consumption of healthy lipid, protein, vegetable and decrease your consumption of fruits.

If you want to lose weight, eat real fruits in moderation and rarely dried fruits and canned fruits.

I know you’re smart then appreciate fruits and be aware of what you eat.

What is your favorite fruit and what is the fruit you eat in large quantities easily ?

-Steph

P.S. Do you want a free training program ? Click here 

Smartphone apps :

To track my calories, I use MyFitnessPal 

To track my training program, I use Jefit