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Open Sky Fitness : Workout Program | Fitness Tips | Weight Loss Tips | Healthy Lifestyle | Lean Muscle | Personal Trainer

Rob & Devon Dionne have been in the health and fitness world for over a decade. Devon is a Holistic Nutrition Counselor and GYROTONIC® Instructor. Rob is a certified personal trainer with NASM, holding advanced certification, CES, PES, MMA, and Weight Loss Specialist. He's also a level 1 Crossfit Instructor. This husband and wife team redefine what it means to be healthy in this fast pasted, hectic world we live in. The Open Sky Fitness Podcast is perfect for men and women who are trying to get back in shape after neglecting their health after years of focusing on their jobs or building a family. Remember what it was like when you were 20 years old? Diet and exercise wasn't a thing. If you worked out for a few days or stopped eating cheese burgers for a week, you'd drop ten pounds. Too bad we can't live in that reality forever. Welcome to life after 30. Rob & Devon would like to help you find the right path for this moment in your life. We don't believe in going on a diet. We don't believe there's only one way to achieving the body you want. We do believe in creating a lifestyle that allows you to have the best of both worlds...eating delicious food and being healthy at the same time. It is possible. Just listen to our show and you'll see! If you have questions you'd like us to answer on our show or via email, feel free to contact Rob. If you'd just like to write us a letter and give us your feedback, we'd love that too. Send everything to Rob@OpenSkyFitness.com Thanks for listening! Enjoy the show.
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Now displaying: Category: nutrition
Nov 7, 2017

Check out the show notes here!

Please leave us a review at http://openskyfitness.com/review

Join our Open Sky Fitness Facebook Group!

 

When it comes to the fate of the world we live in, we play a huge role. Depending on how we treat our environment today, that will determine how we will live in the future.

Something that we do have control over is how we grow and distribute food via different farming techniques. Unlike industrial farming, sustainable farming gives us food that comes from farming techniques that product the environment, public health, human communities, and animal welfare.

On this week's episode, Devon and I share how industrial agriculture is harming the earth and how sustainable farming can help us reverse those effects and beyond to grow and flourish as a society.

Be mindful of what you eat; think about where it's coming from and how was it transported to you.

Sep 12, 2017

 

Click here for this episode's show notes! 

Please leave us a review at http://openskyfitness.com/review

 

Check Out Our Elimination Diet

Food Shopping List!

 

"The more strict you are with the elimination diet, the better. If you're not quite sure if something should be on your list of things to eat, then don't eat it during this time period." - Rob Dionne

 

 

 What is an Elimination Diet?

 

"A lot of people see diets as something that they have to do for the rest of their lives and that's a really daunting thought for them. However, with the elimination diet, it allows you to figure out everything that you need to eat in order for your body to function properly and it only takes 6-8 weeks." - Rob Dionne

 

On this week's episode, Devon and I are giving you the full 411 on elimination diets. But what even is an elimination diet? For starters, it's actually not much of a diet. It's more of a short reset period during which you can discover which foods you should eat and which ones you should avoid.

In a nutshell, you eliminate any foods that can potentially cause problems with your body and then add them back in one at a time to assess the issues that occur or don't occur.

While  you do an elimination diet, you'll want to make sure your health is good shape: no stress, easy workouts, spend time with friends and family, and get plenty of sleep.

Discover which foods you can digest, ones that cause allergies, or what foods are sensitive to your body.

How Long Does and Elimination Diet Take?

An elimination diet typically takes 6-8 weeks to fully complete, but it may take some people more than 8 weeks. On the bright side, you'll have so much great information about your body by the time you wrap up the diet.

Which Types of Elimination Diets Exist?

There are different kinds of elimination diets that are more strict while others are more easy going. Some elimination diets include:

  • Low FODMAP Diet
  • Paleo
  • Whole 30

 

Why Do an Elimination Diet?

 

"You don't have to be unwell to do an elimination diet. You can be totally healthy, but you feel there's  some improvement you can make with your health. If you're having a hard time losing weight, this could be good for you."  - Rob Dionne

 

If you have the following reoccurring symptoms that just don't seem right or normal, it could be a sign of poor nutrition health:

  • Diarrhea
  • Constipation
  • Gas
  • Bloating
  • Stomach pain
  • Acid Refulx
  • Foggy mind
  • Irritabilty
  • Chronic migraines
  • Chronic fatigue
  • Uncontrollable weight gain
  • Difficulty losing weight
  • Insomnia
  • Exhaustion
  • Can't sleep well
  • IBS
  • Skin problems:
    • Acne
    • Eczema

If you ignore them, they can lead to worse problems like autoimmune disease, rheumatoid arthritis, Hashimoto's Disease, or a leaky gut.

 

 

How to Start an Elimination Diet

 

"You can spend so much money on blood, genetic, or allergy tests, but the elimination diet is a really simple, inexpensive way to find out what works for you. It's less scientific, but more detailed for the individual." - Devon Dionne

 

Begin an elimination diet by getting rid of any potential foods that can harm your body for 3-5 weeks. If there are any foods that you suspect are giving you health problems, be sure to include those.

It might sound strange, but there can even be different fruits or vegetables like night shades that can also be causing you to have individual health problems. In general, night shades do have a lot of great benefits, but they can also cause health problems for some people.

 

 

Reintroducing Foods Back Into Your Diet

After 3 weeks, you can begin to reintroduce foods one at a time. Choose one food, eat a serving of it and then wait for 3 days to see any side effects before adding that food back into your diet.

If you experience any side effects, that's a sign that your body doesn't like that particular food and we don't recommend you continue to eat them.

Add back in foods that were the most important to you first or foods that provide the most nutrition the quickest:

  • Seeds
  • Nuts
  • Eggs
  • Nightshades
  • Shellfish
  • Dairy
  • Legumes
  • Grain
  • Caffeine

Any Downsides or Risks?

There shouldn't be any downsides or risks, but there can be if you have diabetes. When in doubt,  you should go see a doctor or even a naturopathic doctor who's familiar with elimination diets.

Don't do it with your children because it could affect their growth and development. Also, certain people might have extreme reactions once they've reintroduced these foods back into your diet. Allergies, migraines, and acne for example.

Contact an expert or a dietitian that specializes in elimination diets if you're worried about it.

 

 

Share Your Favorite Healthy Recipes!

 From breakfast to dessert, send us your favorite healthy recipes in the Open Sky Fitness Facebook Group

We thought it would be a fun idea to gather all of our favorite recipes simply for the sake of sharing them with each other. We won't be selling this book of recipes. Rather, we just want to compile a list of them to share with each other.

All you have to do is:

  • Choose your favorite recipes
  • Send it to us in the Facebook group and include:
    • The source where you found the recipe i.e. book, online, magazine
    • A couple of sentences about yourself.
    • Use the hashtag: #OSFcoobook to help us easily find your submission!

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

3:35 Check out last week's episode - OSF 165 - Nagina Abudllah: How Spices Can Kick Start Your Weight Loss

5:00  Send us your favorite healthy recipes in the Open Sky Fitness Facebook Group

6:40  Sign up to do one-on-one coaching with either Rob and Devon!

8:20  Today's topic: The Elimination Diet

10:20  Why should someone consider doing an elimination diet?

18:00  How to Start an Elimination Diet

23:10  Elimination Diets for Vegetarians

23:45  A Paleo Approach to the Elimination Diet

30:00  Foods that you should avoid for the elimination diet

36:00  The process of reintroducing foods back into your diet

39:35  Adjusting your lifestyle along with the elimination diet

43:00  Any downsides or risks to the elimination diet?

45:30  Shopping and meal prepping for the elimination diet

47:00  Final tips and advice for the elimination diet

48:50  Closing comments with Rob and Devon

49:55 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

 

Support This Podcast

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 166 - Elimination Diets: Lose Weight and Change Your Diet for Life! We hope you have gained more knowledge on how to be a healthier you.

 

Sep 5, 2017

Get Nagina's Bonus here! MasalaBody.com/OpenSkyFitness 

Full Episode Show Notes Here

Check out the Open Sky Fitness Facebook Group

Please leave us a review at http://openskyfitness.com/review

 

Spice Up Your Life with New Recipes!

 

"I turned by health around by first focusing on food because that alone is 80% weight loss. Focusing on nutrition helped me to make the largest impact on my health." - Nagina Abdullah

 

 From breakfast to dessert, send us your favorite healthy recipes in the Open Sky Fitness Facebook Group

We thought it would be a fun idea to gather all of our favorite recipes simply for the sake of sharing them with each other. We won't be selling this book of recipes. Rather, we just want to compile a list of them to share with each other.

All you have to do is:

  • Choose your favorite recipes
  • Send it to us in the Facebook group and include:
    • The source where you found the recipe i.e. book, online, magazine
    • A couple of sentences about yourself.

 

 

Improve Your Health With 3 Simple Spices

 

"I realized that I needed to make a shift right away because the mom that I wanted to be was not the mom that I was that day with no energy, back pain, and feeling lethargic. I knew that my kids were going to need more energy from me." - Nagina Abudllah on why she decided to change her life around.

 

In this episode, I had an awesome conversation with the mind behind Masala Body, Nagina Abdullah. We talked all about her health transformation as a busy mom and holding down a full-time career. How did she do it? By first focusing on following a nutritious diet and then hitting the gym to add strength training to her schedule.

The biggest takeaway that I took from our interview was the fact that spice can have such a positive impact on our overall health. We talked about three spices that I'm sure are already stored in your kitchen cabinet:

  • Cinnamon
  • Turmeric
  • Cumin

Since she began her own health fitness journey, Nagina has seen drastic results and is now sharing her success with the world. Through Masala Body, she's helping busy, ambitious women from all over to lose weight through the power of spices as well as meal planning.

At the beginning of this episode, Devon and I also shared some of our favorite foods and recipes for pre-workout and workout to give you an extra boost.

Bonus Gift from Nagina!!!

Visit MasalaBody.com/OpenSkyFitness to get special bonus from Nagina herself. To all of our Open Sky Fitness Podcast listeners, she's providing us with a Sweet Spice Cheat Sheet and a Recipe E-Book with 7 Spicy Recipes to Spice Off 7 Pounds!

 

Weight Loss Hacks with Simple Spices

 

"Spices ease the process for eating healthy, losing weight, or gaining muscle. It just makes it easier." - Nagina Abdullah

 

Cinnamon - The Sweet Spice

With cinnamon, you can cheat your way to skinny with this sweet spice.

According to Nagina, cinnamon is great for morning or afternoon slumps to give you some stabilized energy and reduce your blood sugar.

Add 1/4 teaspoon of cinnamon to smoothies or sprinkle some on top of coffee or tea. You don't need a ton to experience its full effect.

 

Turmeric - The ancient, wonder spice

Not only has turmeric been around forever, but it's also a great weight loss hack. You can reduce inflammation in the body by just adding 1/2 to 1 teaspoon throughout the day to give yourself the full benefits.

It's good to mix with black pepper because it dramatically increases the absorption of turmeric in the body by 2,000% and even more.

Consume it after a post workout because your muscles are sore and you need to relax your muscles. You can add it to eggs, smoothies, and protein shakes.

 

Cumin - Burn 3x as much fat

Cumin has been proven to help burn up to three times as much body weight in a person's circumference. Better yet, cumin is tasty in so many different recipes. You can added it to any fish or meat dish to give it a great smoky taste.

Nagin's favorite mix is combining cumin with sea salt, an pepper for a barbecue rub. Add some cayenne pepper for more spice. 

Cumin is also great to try in:

  • Hummus
  • Guacamole
  • Egg salad

 

Skinny Spice #1

https://www.youtube.com/watch?v=CJzVm3t790I

 

 

Nagina's Meal Prep Hacks

Nagina's number one hack is to simplify your batch cooking.  You don't have to eat the same thing every day. Mix and match between several different options.

 

1 - Save Sunday for dishes that take a lot of time

Use Sunday or whichever free day you have to make the dish that takes the longest amount of time. However, make sometime that's also easy like 1-3 different side dishes such as a nutritious carb or something with protein.

Great side dishes can be:

  • Lentils
  • Beans
  • Quinoa
  • Eggplant
  • Brussel sprouts
  • Asparagus
  • Mushrooms

Roast the veggies in the oven with cumin, salt, pepper, and even cayenne if you wish. Use a slow cooker so that you can enjoy your day even more while the machine does all the work for you.

 

2 - Store Your Food in Glass Containers

Ditch the plastic and always store your meal prep foods in glass containers. That way your food will stay fresh for longer amounts of time.

 

3 - Cook easy protein during the week

If you want, marinate your protein meat (chicken, fish, pork, beef) on a Sunday so that you can cook it on a Monday.

Bake, saute, roast etc. all you want. This way, you don't have to do all of your cooking on Sunday and you can break up the process.

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:50 Check out last week's episode - OSF 164 - 11 Ways to Create Structure For a Crazy Schedule

2:10  About today's episode: The strategies you can use to get your health and fitness in order when you have a busy schedule

5:00  Send us your favorite healthy recipes in the Open Sky Fitness Facebook Group

7:25  What pre-workout nutrition is good for us? What about post-workout nutrition?

20:30  Introduction to Nagina Abdullah

21:00  What is Masala Body and how did the blog get its start?

23:30  Why Nagina decided to start her program, Spice Yourself Skinny, and how it changed her life around.

28:30  What Nagina's daily life and energy was like before she focused on her health and fitness.

31:00  The logistics of how Nagina managed to cook, workout, have a full-time job, and care for her two children.

38:00  How can we properly add spices to our food?

40:50  How much protein does Nagina recommend for her clients?

42:00  The relationship between macro-nutrients and calories.

45:00  The top 3 spices to add to a diet and the benefits of each.

46:00 Cinnamon, the sweet spice

48:35  Turmeric, The ancient, wonder spice that's also a weight loss hack.

52:30  Cumin, one that can burn 3x as much fat with this spice

55:35  3 Steps to Healthy Meal Planning

1:04:40  How to connect with Nagina

1:06:20  Closing comments with Rob and Devon

1:10:35 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

 

Support This Podcast

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 165 with Nagina Abdullah: How Spices Can Kick Start Your Weight Loss! We hope you have gained more knowledge on how to be a healthier you.

Aug 22, 2017

Click here for the show notes

Join our OSF Facebook Group

Please leave a review at http://openskyfitness.com

 

The Inside Scoop on Gut Health

Gut health is a hot topic in the health and wellness industry right now so who better to turn to then Dr. Michael Ruscio himself! This is Dr. Ruscio's second time on the Open Sky Fitness Podcast and he had so much great information to share with us and answered a ton of questions from our Open Sky Fitness Podcast group  on Facebook.

Dr. Ruscio is a Functional Medicine Practitioner and the Lead researcher in current IBS study. He's also the host of his own podcast, Dr. Ruscio Radio and will be publishing a book on gut health later this year!

Before we get into our interview, Devon and I took some time to talk about which foods and drinks can cause us to feel drowsy and crash soon after consuming them. Some you might expect, but otherwise could surprise you! We'll list the foods and drinks at the end of this blog post.

 

Building a Healthy Gut

 

"The gut is so important because it's really the interface between the outside world and your body. When we swallow food, it's really the outside world passing through. We have to keep out bacteria, fungi, parasites, and more. What we consume can lead to problems in our immune system and cause inflammation." - Dr. Michael Ruscio

 

According to Dr. Ruscio, if you're already healthy and following a healthy lifestyle, digging deep and doing an investigation on your gut health is logical, good place to start to get to the next level of wellness. How so? Because so many problems are caused by poor gut health. So, by focusing on the gut, you can get to the root of so many different problems.

If you have an unhealthy gut, you may be experiencing the following symptoms:

  • Insomnia
  • Fatigue
  • Depression
  • High cholesterol
  • Low thyroid
  • Female hormone imbalances

 

"Are you still experiencing all these symptoms even though you've improved you diet and your lifestyle? If yes, then do a gut check." - Dr. Michael Ruscio

 

Small Intestinal Bacterial Overgrowth (SIBO)

A Small Intestinal Bacterial Overgrowth (SIBO) as similar symptoms to other digestive problems such as:

  • Bloating
  • Abdominal pain
  • Loose stools
  • Diarrhea
  • Acid reclux

However, there are also several non-digestive symptoms that are associated with SIBO such as:

  • Restless leg syndrome
  • Rosacea
  • High cholesterol
  • Hypothyroidism
  • High blood sugar

People who are overweight, depressed, have insomnia, or have Celiac disease can be possible candidates for SIBO. 

 

What Triggers an Autoimmune Disease?

 

"The small intestine harbors the largest density of immune cells in the entire body. This is why there is such a profound impact between someone's gut health and their immune system as well as autoimmunity." - Dr. Michael Ruscio

 

An autoimmune disease is defined as a disease in which the body's immune system attacks healthy cells.

Autoimmune diseases range from Hashimoto's and hypothyroidism to rheumatoid arthritis, Celiac, and Crohn's Disease. If not treated, an autoimmune disease can lead to skin conditions such as eczema and psoriasis as well as depression or damage the brain's health.

 

An autoimmune disease can be triggered by several factors.

Many autoimmune diseases develop because of early life factors such as genetics or a person's environment. Was someone born via a C-section or vaginal birth? Were they breastfed or given formula as a baby? Did they grow up in a hygienic city or at a farm or in a large city with lots of pollution?

 

As Dr. Ruscio stated in the interview, sometimes there are some things that are just out of our control and we have to do the best we can. Fortunately, there are things that we can do to stop or decrease the development of autoimmune disease:

  • Follow a healthy diet like Paleo
  • Take Vitamins; especially Vitamin D
  • Reduce stress
  • Heal infections

 

Where to Find the Best Help

 

Before seeking out professional help, you may be able to do some experimentation with diet lifestyle factors on your own. If you're not seeing any signs of improvement, then go visit someone who can help you.

To change your lifestyle, you can focus on trying the following:

  • Paleo diet
  • Low FODMAP diet
  • Specific carbohydrate diet
  • Vitamins
  • Vitamin D
  • Fish oil

 

Alternative Providers vs General Practitioner

Alternative providers are good at prevention and getting to the root cause, but not necessarily when it comes to screening major health concerns and providing patients with the medicine that they need to heal. We shouldn't ignore conventional medicine when we need it for early detection and management of disease.

See both as well as a functional medicine provider. Look for a general practitioner who has an open, objective mind to alternative medicine and won't just regard it as something bogus.

The price of each will depend on the tests and your insurance. However, according to Dr. Ruscio, getting the following done is a great start:

  • Gut screening
  • Breath test
  • Stool test
  • Blood panel

 

Finding a Functional Medicine Provider

Dr. Ruscio further discuses it in his podcast episode, How to Find a Good Functional Medicine Doctor, but you can check out the following websites and always do a complete check to see which program they've done. It's very important to have a complete idea of what they've studied and what their background is to make sure they're a good match for you:

 

Sneaky Foods That Make Us Crash

 

"Processed foods like high carbs don't give the body a lot of nutrients. Therefore, the body has to use all this energy to break down and digest processed foods, but then that process isn't giving the body any nutrients to create more energy. When you eat processed foods, you start to deplete your body and you don't have the nutrients to recover it." - Devon and Rob Dionne

 

Bad, Fatty Foods

We can expect to experience a huge energy crash when we eat:

  • Pizza
  • French fries
  • Buffalo wings (fast food, not homemade)
  • Fried fish
  • Any type of fried food

 

Popular Breakfast Foods

Processed foods that everyone eats for breakfast and they don't think they're negatively affecting their bodies:

  • Pancakes
  • Bagels
  • Toast
  • Muffins
  • Pastries
  • Cereal
  • Smoothies
  • Sugar bomb coffee drinks like:
    • Lattes
    • Macchiatos
    • Frappuccinos

 

Sugar Bombs

Like highly addictive drugs, sugars give you a spike of energy and then you crash afterwards. While we're consuming it, we feel amazing, but then we just end up crashing and feeling worse than before grabbing that piece of candy or smoothie from Jamba Juice.

Sugary drinks that we think are healthy or okay to consume but truly aren't include:

  • Fruit smoothies
  • Vegetable smoothies with 3-4 different fruit juices
  • Juices with tons of fruit

Why are fruit smoothies juices so bad for us? Because we're just getting the sugars and not the actual fiber. If you do a vegetable juice, make sure it's celery or cucumber based juice. If it tastes super sweet, it's probably not good for you. You can add lemon juice or ginger to give vegetable juices a tasty flavor.

 

Caffeine and Energy drinks

Of all coffee and caffeinated drinks, energy drinks like Red Bull and Monster are the worst. They have different chemicals that are used to trigger caffeinated response that pump your adrenals until you feel like you have no energy left.

If you're going to drink coffee, then try to add coconut oil or drink Bulletproof coffee so that you don't have a huge spike of energy, it's easier to digest, and experience a natural energy lift for a longer period of time.

Adding dairy or drinking coffee with a meal can also slow down the side effects of coffee.

 

Surprising Foods That Zap Energy

  • Fat-free yogurts have 35g of sugar and cooked down fruits lose their nutrients.
  • The more processed the oatmeal is like instant oatmeal, the worse it is for your body.
  • Bananas can make us feel sluggish because of the magnesium and then hungry again with it's high sugar value.
  • Cherries with the pits have tons of melatonin so they're great for a bedtime snack!

 

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:30  Check out last week's episode - OSF 162 - Barefoot vs Arch Support Shoes: Which One is Better?

2:20  About today's episode about foods that make you crash and gut health with Dr. Michael Ruscio

2:50  Learn more about our Open Sky Fitness Facebook Group

4:20  Fill out an application for One-On-One Coaching Sessions with either Rob or Devon

5:30  Why do certain foods make us tired?

9:20  Breakfast foods that send you back to bed

12:00  Sugars negative affect on us

14:00  Why we should avoid fat-free yogurts

15:00  Which oatmeal is good for you and what to avoid

16:00  Bananas can be a sleep aid

18:00  Bad fat foods: High fat, processed foods

19:20  Cherries with pits are great before bed

21:05  Caffeine and energy drinks

24:00  Introduction to Dr. Michael Ruscio

27:45  Why should we focus on gut health?

31:00  Description of autoimmune disease and some common ones

35:00  Signs of developing Crohn's Disease and whether we can avoid them or not.

37:45  Autoimmune disease symptoms - what to look out for

39:30  Can we diagnose ourselves? How do we heal?

42:00  Should the first step for people be to go see a general physician? What should they do when they start noticing symptoms?

49:30  Where to find a functional medicine doctor in your area

52:00  Dr. Ruscio's first steps to helping a new patient and what it costs to get help

55:20  How many of Dr. Ruscio's clients see fixed results from changing their diet and lifestyle

56:40  What happens during a SIBO breath test for Small Intestine Bacterial Overgrowth?

58:40 Symptoms of SIBO

1:00:20  If you suspect yourself of having SIBO, but you've changed your lifestyle, is there anything else you can do by yourself or with a practitioner?

1:04:35 Can gut health affect your mood?

1:08:00  How important are probiotics? Can I take probiotic capsules everyday or is it a waste of money? Should healthy people be taking these supplements?

1:12:00  Supplement brands that Dr. Ruscio recommends

1:13:45  What's a prebiotic?

1:14:35  What happens to gut health and an autoimmune condition if you've had your thyroid taken out?

1:15:55  If you have a funny tummy or an unpredictable stomach, what are some things you can do to neutralize stomach acids?

1:17:20  Digestive enzymes are really big in the Keto world, but are they necessary?

1:18:10  If you already eat a balanced diet, do you need to supplement gut health with anything? Are gut detox health packages worth it?

1:22:30  Closing comments with Rob and Devon

1:23:55 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

 

Support This Podcast

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 163 with Dr. Michael Ruscio: Gut Health: Healing Autoimmune Disease! We hope you have gained more knowledge on how to be a healthier you.

Aug 8, 2017

Click here for the show notes

Please leave us a review at http://openskyfitness.com/review

 

How Does Goat's Milk

Compare to Cow's Milk?

 

"A goat's milk is meant to get a kid goat from 6-8 pounds to 15o-180 pounds. With a newborn calf, that milk is meant to help it grow from 70-100 pounds to a 1,500 pound fully grown cow. Which one of those mammals gives milk that would be more bio-dynamically appropriate for a 6-8 pound human baby? The goat milk because it's so similar to a human mother's milk." - Joe Stout

 

On this week's episode, we're once again diving deep into dairy products by discussing different alternatives to milk as well as debating which is better: goat's milk or cow's milk? We've got Mt. Capra President, Joe Stout, joining us to share his insight into how the two different milks compare. Plus, we discuss some other interesting goat milk related topics such as:

  • How Mt. Capra runs their goat farm and what they're doing to make it more sustainable.
  • In the sense of casein and milk allergens, which is better cow's or goat's milk?
  • Lactose intolerance vary with different dairy products and what causes it to happen.
  • How Joe and his team at Mt. Capra fed their goats during the winter before using the hydroponic barley fodder system.
  • A look at the various products that Mt. Capra creates and sells in their stores and online such as:
    • Berry Whey
    • Goat Milk Ghee
    • Ingredients used to make the goat milk formula

 

Milk on a Global Scale

When it comes to cow's milk vs goat's milk. One thing to keep in mind is how each is consumed on a global scale. Goat's are much more economic; especially in third world conditions plus they have lots of nutrients and their milk is easier to digest than cow's milk. In fact, many people, especially children, are allergic to cow's milk. It's actually the no. 1 allergen for children under three years old.

 

 

Milk Alternatives for Coffee and More

This week in our Open Sky Fitness Facebook Group, we had a great question come up. What are some potential milk alternatives for coffee, cereal, protein shakes, and smoothies?

 

First of all, we don't recommend anything like Coffee Mate or International Delight because they're not whole, healthy, nutritious alternatives to actual milk.

What we do recommend includes:

  • Lactaid milk
  • Soy milk
  • Almond milk
  • Coconut milk
  • Rice milk
  • Cashew milk
  • Flax milk
  • Hemp milk

Rob's Cashew/Almond Milk

Coffee Creamer Recipe:

All you need to make your own homemade cashew or almond milk coffee creamer are three ingredients:

  • Purified water
  • Cashews or almonds
  • Salt

For the unsweetened plain version, follow these 3 easy steps:

  1. Take a half cup of cashews or almonds and soak them in 1.5 cups of purified water with a small pinch of salt for 2 -12 hours
  2. Drain the cashews, discard the soaking liquid, and rinse the cashews.
  3. Using a high - speed blender, place the cashews or almonds in the blender and start with the lowest speed and work your way up to the highest speed until creamy. It takes about 2 minutes to completely blend the cashews.

To sweeten the coffee creamer, just add either raw maple syrup or raw honey with a couple of drops of vanilla extract.

 

About Joe Stout

Joe received a Masters of Science in Clinical Human Nutrition from the University of Bridgeport and a Bachelors of Science in Human Nutrition and Food Science from Washington State University. Along with running the farm, He has engaged in graduate studies of Sustainable Food Systems at Green Mountain College and is certified in Permaculture Design. Joe and his wonderful bride Elizabeth have been married for 10 years and have been blessed with 6 beautiful children.

 

Thursday Night Live

Q & A Sessions with Rob and Devon

Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:30  Check out last week's episode - OSF 160 Metabolism: How it Impacts Your Weight Loss

2:20  About today's episode with Goat Farmer, Joe Stout, of Mt. Capra

2:50  Learn more about our Open Sky Fitness Facebook Group

3:50  Get One-On-One Coaching Sessions with either Rob or Devon

6:20  What are some milk alternatives for coffee, cereal, protein shakes, and smoothies?

17:15  Introduction to Joe Stout of Mt. Capra

20:00  How Mt. Capra makes their mineral whey product.

25:55  What's the process to turn whey into a powder form?

30:25  Why is the mineral, silica or silica dioxide, added and what are its benefits?

34:30  Some of Joe's crazy goat stories and why you should be careful if you decide to own a goat.

41:00  How Mt. Capra runs their goat farm and what they're doing to make it more sustainable.

42:50  What's more popular on a global scale: cow or goat's milk?

44:15  In the sense of casein and milk allergens, which is better cow's or goat's milk?

47:00  Lactose intolerance vary with different dairy products and what causes it to happen.

52:00  What's the difference between concentrated and isolated whey products. Why does one create a reaction, but the other doesn't?

54:35  How do cow's milk and goat's milk compare as far as minerals?

58:00 About Hydroponic Barley Fodder to feed goats for sustainable farming and healthy animals..

1:01:00  The importance of sustainable farming and regenerating the land.

1:03:50  How Joe and his team at Mt. Capra fed their goats during the winter before using the hydroponic barley fodder system?

1:08:55  A look at the various products that Mt. Capra creates and sells in their stores and online.

1:17:00 Using Mt. Capra's goat milk ghee in your bulletproof coffee

1:22:30 Closing comments with Rob and Devon

1:24:10 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

 

Support This Podcast

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 161 with Joe Stout - Goat's Milk vs Cow's Milk: Which Is Better? We hope you have gained more knowledge on how to be a healthier you.

Jul 18, 2017

Click here for the show notes!

Please leave us a review at http://openskyfitness.com/review 

 

Today's episode of the Open Sky Fitness Podcast is all about dairy, specifically on milk. Devon and I will be going to great detail about the following topics:

  • The history of dairy and milk
  • Why are humans consuming it
  • The pros and cons of milk
  • Which foods have more nutrients than milk
  • Specific studies done about milk
  • Raw Milk vs. Pasteurized Milk
  • Our recommendations

We have a ton of great information here and hope you find it very beneficial. As always, you can contact either Devon and I to talk more about dairy and nutrition or jump on over to our Open Sky Fitness Facebook Group and talk about it there with us and other listeners.

 

The History of Dairy

 

"65% of the world is lactose-intolerant so why are we even drinking it? Why those people intolerant when other people can consume it?" -Rob Dionne

 

We began to consume dairy around 10,000 BC when agriculture became part of civilization.

Drinking milk began in northern Europe in the Scandanavia region where Denmark, Norway, Sweden, and Finland are located.  Because there was a lack of sun and due to the climate, they experienced longer winters and could drink it more often during the year. Therefore, these ancestors were able to consume and properly digest milk which gave them the advantage to be healthier and pass on their good genes for future generations.

Because our Scandinavian ancestors were not receiving enough Vitamin D, Calcium, and Vitamin K from the lack of sun, milk was able to provide them with these nutrients.

Romania and Hungary were some of the first European countries to begin consuming dairy. Over time, the consumption of dairy became more popular in western Europe from Italy to England. Around 6,000 years ago, they began to eat fermented milk in the form of cheese, butter, and yogurt.

 

Milk: Why Do We Even Need It? - Ep. 157 OPEN SKY FITNESS PODCAST

 

Why Are Some People Lactose Intolerant?

If a person is lactase persistant, then they're able to produce the enzyme, lactase, which allows them to consume and digest the carbohydrate, lactose, and be lactose tolerant.  If you're lactose intolerant, then your body is unable to properly break down and digest dairy.

People who are descended from Asia, Africa, Mexico, or who have a Native American background have a 75-90% of being lactose intolerant. 

The origins of lactase persistent or the ability to digest dairy happened in Central Europe. Again, the most lactose tolerant populations are in the Scandinavia region - Sweden, Finland, Norway, and Denmark who probably had ancestors that emigrated from Central Europe.

 

Is Milk THAT Nutritious?

The US Department of Agriculture recommends drinking 3 cups of milk per day to have healthy bones and avoid osteoporosis. However, a Harvard study showed that large amounts of calcium including the FDA's suggestion of 3 cups of milk or more a day can actually lead to higher chances of having ovarian or prostate cancer.

In another study, dairy did not benefit post-menopause women with osteoporosis. However, fermented dairy like Kefir and aged cheese can be beneficial.

But don't let those studies keep you back from consuming milk and other dairy products. Milk is nutritious and does have great benefits. It's just not as nutritious as we once thought it was.

 

Milk: Why Do We Even Need It? - Ep. 157 OPEN SKY FITNESS PODCAST

 

Pros of Milk and Dairy

Some benefits of milk include the fat that it's super easy to find everywhere, has good nutrients, it's delicious, it's inexpensive and it's a great source of dietary fat and protein. In fact, if you do want to gain weight such as for building muscle, it's really great to drink it as long as your body can actually digest it.

And even though it might not help improve osteoporosis, it's still good for the bones and has lots of calcium. 

 

Cons of Milk and Dairy

Even if milk and dairy products do have a lot of good benefits, there are some negative factor as well such as:

  • Lactose intolerant
  • Allergies
  • Growth hormone levels
  • Estrogen hormone levels
  • Acne
  • Asthma
  • Bone loss
  • Ovarian and prostate cancer

 

Foods That Have More Nutrition Than Milk

Even though milk has a ton of great nutrients like calcium, protein, potassium, and Vitamins B12 and D, you can get the same and even more from whole foods.

Calcium - One cup of each matches a cup of milk which contains 300 mg of calcium:

  • Collard greens
  • Beets
  • Kale

You can get more protein from:

  • Meats
  • Fish
  • Nuts
  • Soy
  • Seeds

While there may be 300 mg of potassium in 1 cup of milk, there's just as much or more in:

  • Bananas
  • Apples
  • 1 cup of coconut water has 600 mg
  • 1 avocado has 900 mg

In 1 cup of cottage cheese, you may have 16% of your Vitamin B12, but there's 300% of it in just 1 ounce of beef liver.  Also, salmon has 400 IUs of Vitamin D and 3 ounces of sardines has 100% amount of Vitamin B. 

 

Milk: Why Do We Even Need It? - Ep. 157 OPEN SKY FITNESS PODCAST

 

Lactose Intolerant vs Dairy Allergy

If you have a dairy allergy, your body wants to attack the casing or the protein in the product. If you're lactose intolerant, your body is unable to digest the lactose in the milk

 

You have a dairy allergy if you notice the following symptoms:

  • Swollen lip, tongue, throat, or face
  • Skin reactions like a rash, itching, or hives
  • Congestion
  • Wheezing
  • Coughing

 

Not much you can do for casing allergies, but you cannot have milk at all whatsoever. Some people may say it's okay to have ghee, but even that has some casing in it.

Signs that you have a whey protein allergy include some redness around the eyes or nose, watery eyes, and a rash.

If you're lactose intolerant, you'd experience the following signs within 30 minutes to 2 hours of eating:

  • Gas
  • Bloating
  • Diarrhea
  • Stomach cramps

When our stomachs rumble, it usually means we're hungry. On the other hand, after we've eaten, our stomachs making sounds means that it's having problems digesting the food and there's an excess amount of gas in the stomach.

On solution is the eat protein isolated whey which can help your stomach.

 

The 3 Types of Lactose Intolerance

Type 1 - The ability to tolerate and digest lactose decreases with age. In your 20s you could, but now in your 40s, you can't tolerate it because you cannot produce the lactase that is necessary to break it down.

Type 2 - You have a lactase deficiency in your small intestine

Type 3 - Congenital deficiency when a baby is born with little or no lactase.

 

Raw vs Pasteurized Milk

We've been drinking pasteurized milk for decades, but what about raw milk? What pros and cons are there to consuming raw instead of pasteurized milk?

If you choose to drink raw milk, it has to come from a source that's close to you because it only lasts 3-7 days before it goes bad. However, you can freeze it for up to a year. Just make sure you shake up really good first before putting it into the freezer.

Compared to pasteurized milk, there's a higher chance (up to 25%) of getting e. coli bacteria into your system. Make sure you choose a farm that is well cleaned and sanitized in order to avoid e. coli.

Some communities only drink raw milk and they have the best teeth and jaw structure because of the nutritional value.

In studies, raw milk has the following benefits:

  • Help children with asthma
  • Extra enzymes to digest it
  • More probiotics
  • Helps improve skin conditions:
    • Psoriasis
    • Eczema
    • Acne
  • More Omega 3 fats
  • Fewer Omega 5 fats

While raw milk can help improve asthma and acne, pasteurized milk actually makes it worse. 

 

 

 

Thursday Night Live

Q & A Sessions with Rob and Devon

Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:45  Recap on last week's episode OSF 156- Dr. David Perlmutter: The Inflammation Connection - Brain & Gut Health

1:55  Today's episode: Dairy and specifically, milk

2:40  Shout out to our online OSF Facebook Podcast group!

3:00 Contact Rob and Devon for One -on- One coaching

4:00  Why is milk a popular topic right now?

4:45  Why are some people able to consume dairy and not others?

11:00  When and how we started to consume milk

16:20  Milk nutrition vs Whole Food nutrition

23:00 Pros of milk and dairy

25:30  Cons of milk and dairy

26:30  The differences between a milk allergy and being lactose intolerant

30:00  The 3 Types of Lactose Intolerance

31:00  Signs of being lactose intolerant

35:00  Symptoms of being allergic to the casing in milk

37:45  Signs you have a whey protein allergy

38:00 Hormones and dairy

47:00  Is dairy necessary for Osteoporosis?

52:20  Why more milk can increase a women's chances of having ovarian cancer or men of having prostate cancer.

55:00  Raw vs Pasteurized MILK

1:01:10 Closing comments with Rob and Devon

1:06:50 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

 

Support This Podcast

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 157 - Milk: Why Do We Even Need It? We hope you have gained more knowledge on how to be a healthier you.

Jul 11, 2017

Click here for the show notes!

Please leave us a review at http://openskyfitness.com

 

How Wheat, Carbs, and Sugar

Can Negatively Affect the Brain

 

On this week's episode of the Open Sky Fitness Podcast, we're very excited to have Dr. David Perlmutter on the show! Dr. Perlmutter is a Board-Certified Neurologist and four-time New York Times bestselling author including Grain Brain and The Grain Brain Whole Life Plan.

With his career, Dr. Perlmutter has created a great notion in preventive medicine that relates back to the brain. With the goal to research and better understand neurological diseases, he has been able to learn what's underlying them and create programs to target the mechanisms that cause these diseases in the first place.

What You'll Hear on Today's Show

We had such a great discussion about how Dr. Perlmutter first discovered how important it was that we recognize the significance between the brain and gut connection, how foods like wheat, carbs, and sugar negatively impact our brain, and how we can take charge to live a healthy life.

 

The Truth About Coconut Oil

 

"Basically what you're looking for to be healthy, is to try to avoid inflammation. Inflammation is what causes cardiovascular disease. Reduce processed foods, sugar, and carbohydrates. Eat healthy fats like grass-fed butter and grass-fed beef as well as coconut oil." - Dr. David Perlmutter

 

Unfortunately, we didn't get the chance to talk to Dr. Perlmutter about the latest degrading article from USA Today about coconut oil, Coconut Oil Isn't Healthy. It's Never Been Healthy. However, Devon and I did discuss our own view of the benefits of coconut oil plus Dr. Perlmutter's from his article, Coconut Oil Unhealthy? Behind the Headlines, at the beginning of this episode. You definitely won't want to miss out on that!

 

The Grain Brain Lifestyle

https://www.youtube.com/watch?v=mxnRwAlGC-o

 

The Root of Inflammation:

The Brain and Gut Connection

 

"The gut controls inflammation and inflammation is what we have to control as it relates to the brain and the brain's destiny." - Dr. David Perlmutter

Inflammation is caused by what happens in the gut. When various bacteria gets through a leaky gut, they can stimulate various immune cells to secrete chemicals which leads to inflammation. Because of poor gut health and inflammation, it can greatly harm the brain.

Besides food, there are many other factors that affect the gut and brain including:

  • Bacteria
  • Medications
  • Environment Toxins
  • Lack of Sleep
  • Stress
  • Little Exercise

All of these play an important role in the gut's health and it can explain a lot of different factors such as:

  • Poor Immune System
  • Diabetes
  • Celiac Disease
  • Autism
  • ADHD
  • Adult Obesity

 

The Problem with The Standard American Diet

Before we became farmers, we never ate wheat, carbs, or refined sugar. But then 10,000 years ago, we started to cultivate grain and it's just been a couple of hundred of years since we began to refine sugar.

These have been part of the most dramatic events that have affected the human body in the course of mankind thus far. 

Since we've introduced processed foods and sugary drinks into our diets, we've noticeably become much sicker. There was never a noted case of dementia until the early 1900s and Inuits who lived on fat such as whale blubber never had a case of cardiovascular disease until carbohydrates were introduced to them.

Even people who have slightly elevated blood sugar can experience higher levels inflammatory chemicals in the body which could lead to a person developing a disease should they eat foods with gluten or excess amounts of sugar.

 

Artificial Sweeteners and Obesity

https://www.youtube.com/watch?v=fYCSSHkD8SA

 

Why Fat Is Good For Us

 

"Fat is your friend. Fat can turn off various enzymes that would otherwise make your body think that it's starving and store fat. That's what carbohydrates do by activating insulin. Insulin tells your body that winter is coming so it should make fat by increasing its intake of carbs and sugar. This, more than anything, is why so many Americans are obese." - Dr. David Perlmutter

 

Fat is a powerful and efficient fuel source. How? The brain alone is 60% fat and needs fatty foods to survive. Therefore, the more healthy fats we eat like coconut oil, salmon, and avocados, the healthier the brain, gut, and rest of our bodies will be.

To live healthy and ward of diseases like dementia and Alzheimer's, we should lower our carbohydrate intake, eat healthy fats, and exercise. When it comes down to it, chronic neurological diseases are actually quite preventable with the right actions.

 

Thursday Night Live

Q & A Sessions with Rob and Devon

Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:45  Recap on last week's episode OSF 155 - All You Need to Know About Sugar Substitutes

2:05  This week's guest: Dr. David Perlmutter

2:40  The benefits of coconut oil according to Dr. Perlmutter, Rob, and Devon's thoughts

11:15  Introduction to Dr. David Perlmutter

16:20  The moment Dr. Perlmutter realized that he needed to start researching the connection between food and the brain.

19:00  Where the idea behind Grain Brain came from and Dr. Perlmutter's inspiration

20:50  How our evolved diet has affected the human brain and body

23:00  For how many years back do we have data that humans have been declining because of more cases of Alzheimer's and dementia?

26:00  Taking charge and living a healthy lifestyle to help avoid diseases like Alzheimer's and dementia.

27:50  How do you communicate with other physicians about your views?

31:20  Why is it so important to understand how inflammation and gut health affect our overall health?

34:50  Why a child receives good bacteria and gut health from its mother when it is delivered through the birth canal rather than with a C-Section.

39:00  Can mother's do something to pass on healthy bacteria to their babies when they have to have a C-Section and a Vaginal birth isn't an option?

41:00  What should we be doing to eat better? Why should we be eating more fat?

45:20  Where we're going now as far as our nutrition intake compared to the 1900s.

48:00  How we can turn and turn off certain genetics via food as demonstrated by epigenetics.

49:00  The media's influence on health and nutrition information.

51:20  Is the food industry making it difficult for people who are promoting high fat diets like the Ketogenic Diet or the Paleo Diet?

56:20 What initially causes leaky gut? What are some of the symptoms that you might have from it? How can you get tested for it and how can you fix it?

1:02:00  About Dr. Perlmutter's latest book, The Grain Brain Whole Life Plan.

1:06:00 Closing comments with Rob and Devon

1:08:15 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

 

Support This Podcast

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 156 - Dr. David Perlmutter: The Inflammation Connection- Brain and Gut Health! We hope you have gained more knowledge on how to be a healthier you.

Jul 5, 2017

Get the show notes here!

Please leave us a review at http://openskyfitness.com/review

 

The Benefits of Sugar Substitutes

Even though all types of sugar are readily available to us, that doesn't mean they're actually okay to consume. When you think about it, we weren't even designed to consume sugar and processed foods. Our ancestors didn't have candy bars, ice cream, or diet soda on hand. The only sugar that was available to them were fruits like dates or honey.

On today's episode, we're sharing with you why natural sugar is a much better substitute for regular table sugar and alternative sugars. However, we're not advocating that you eat all the natural sugar that you want whenever you want. Rather, we hope that you use this knowledge to know that their are better, whole food sugar substitutes out there that you can consume whenever you want something sweet.

 

"We're not designed to be consuming sweet things all the time. So if every drink or food that you consume has to have some sweetness, there's an issue there. You're probably over-sensitized to sugar." - Rob Dionne

 

In this episode, we dive deep into each type of sugar substitute, why or why not they're good substitutes, the latest scientific studies and more. 

slide image

Substitutes for Table Sugar

 

"The FDA just allowed big food and sugar companies to label high fructose corn syrup as natural sweetener." - Rob Dionne

 

Sugar is a 1:1 ratio combination of fructose and glucose. While glucose is good for your body, fructose is the problem. In addition, more and more fructose is being added to high fructose syrup and it's hidden under the label, natural sweetener

 

Rather than relying on product marketing and ingredient labels to tell you whether or not something is healthy, we hope the knowledge that we're sharing with you in this episode will help you make the best choices possible for your health.

Several Substitutes for Table Sugar Include:

  • Natural Sugar 
  • Sugar Alcohols
  • Artificial Sweeteners 

 

Natural Sugar Substitutes

Natural sugar substitutes include:

  • Stevia
  • Raw honey
  • Natural maple syrup
  • Molasses
  • Dates
  • Date sugar
  • Coconut sugar
  • Sucanat
  • Pure Glucose and Pure Dextrose
  • Agave

 

"We're not saying, 'Go on and have as much of these natural sugars as you want. We're saying these are treats and if you want something sweet and they're better replacements than table sugar. They're not a daily ingredient and you want to be careful with how much you use because they will change your insulin levels and too much will lead to weight gain." - Devon Dionne 

 

Stevia

Stevia is a plant from Paraguay that has very sweet leaves. There are two types - white powder and green powder. White powder is highly processed and green powder is less processed, but more bitter.  Stevia is often highly genetically modified so you should look for one that is Organic and non-GMO.

Stevia has a lot of anti-oxidants, but is 300x sweeter than sugar. You probably don't want to bake with it unless the recipe is Stevia specific.

It's great for people who have diabetes and has a lot of anti-diabetic properties to help blood sugar. 

 

Raw Honey

 

"The thing about honey, maple syrup, and other natural sugars is that they are whole foods. Specifically, honey is a  wonderful whole, full food to consume." - Devon Dionne

 

Raw honey has so many antibacterial and anti-fungal properties that can help boost your immunity. It helps improve brain health and is free from radicals. Plus, it's great for healing herpes on lips, dandruff in your hair, for acid reflux, as a moisturizer, and it can create melatonin in your body. Just take a teaspoon of honey before you go to bed and it will help you sleep better. Pus, that it can act like a vaccine for you and your allergies by eating honey that has been made from local bees.

In addition, it can be used as a cough syrup to help inflammation and alleviate coughs as it coats the throat. 

 

Image result for natural sugars

 

Natural Maple Syrup

Natural maple syrup doesn't have as many health benefits as honey, but has some nutrients in it such as:

  • Zinc
  • Magnesium
  • Potassium
  • Calcium

Plus it contains other electrolytes that your body needs to replenish after a workout. You can even add some natural maple syrup into your post-workout drinks, tea, or coffee for as sweet boost.

Always look for products that are darker and labeled as grade B or C because they have more anti-oxidants and are less processed compared to lighter or grade A products. 

 

Molasses

Molasses is refined table sugar and because of this process, it's a lot more nutrient dense and has tons of vitamins including:

  • Manganese
  • Magnesium
  • Potassium
  • Iron
  • Calcium

 

Dates

Dates are packed with tons of good glucose and nutrients such as:

  • Manganese
  • Magnesium
  • Potassium
  • B6 vitamins

It's good to help balance electrolytes and is high in fiber. However, it's also very high in sugar so you don't want to eat a ton at once. 

Date sugar can be good for baking, but it doesn't melt well. So, it's ideal for baking a cake, but not as the frosting.

Image result for dates

 

Coconut Sugar

Coconut sugar is half the gylcemic index of sugar so it's an excellent substitute for table sugar. In fact, both have a 1:1 ratio. It's really ideal for people who are pre-diabetic or are diabetic.

 

Sucanat

Sucanat is pure dried sugar cane. It has more molasses than brown sugar, but  it is still not as moist. Even though it's less processed and better than white sugar, it's still not necessarily the healthiest choice.

 

Pure Glucose and Pure Dextrose

Pure glucose and pure dextrose are the same thing. They have the sweetness of sugar, but no fructose to negatively affect the body. It's not a whole food like dates, raw honey, or natural maple syrup, but it's still an option.

It's not low on the gylcemic index and it will spike your insulin levels, but it' doesn't have the same negative affects that table sugar does.

Some forms of pure glucose and pure dextrose include:

  • brown rice syrup
  • glucose powder
  • multadextrose

Glucose powder and multradextrose can be added to a protein shake after a workout to help gain mass and add carbs. You can also cook with both for a 1:1 ratio.

 

Agave

Agave was a huge fad and has practically zero benefits. In fact, it has more fructose than fructose corn syrup! It's incredibly highly processed even though it derives from a natural plant.

For a better sugar substitute, you can easily switch it out with raw honey. 

 

Sugar Alcohols

Sugar alcohols are derived from a natural source such as a wood or a root of a plant. They can be more sweet than sugar or almost as sweet as sugar, but they have less carbs and calories than sugar.

Sugar alcohols are good for diabetics and are more natural than artificial sweeteners.

Especially if you're following either a  Ketogenic or low-carb Paleo diet and trying to lose weight, sugar alcohols can be a really good alternative to sugar when you want something sweet from time to time. However, they're not completely calorie or carb free so you should keep that in mind.

Even though sugar alcohols are a good alternative, they're not whole foods and so they're not nutrient dense meaning they lack a lot of vitamins and minerals. 

 

A list of sugar alcohols include:

  • Sorbitol
  • Xylitol
  • Maltitol
  • Lactitol
  • Mannitol
  • Erythritol

xylitol, erythritol, sugar alcohols, side effects of sugar alcohols

 

Xylitol is being looked at as a possible medicine to help prevent cavities and promote bone growth. It could be a possible treatment for osteoporosis in the future.

In general, sugar alcohols can be hard on the gut. If you're following a FODMAP Diet, you don't want to consume any because those are the carbs you're trying to stay away from in the diet. 

 

Sugar alcohols haven't been around long enough for us to really understand what the long-term side effects will be on anyone. However, the follow side effects are common, even in gum and mints that list sugar alcohols as ingredients:

  • Bloating
  • Flatulence
  • Diarrhea
  • Fermentation in the gut

 

Artificial Sweeteners

 

"Biologically, we're not designed to digest diet sodas and processed foods." - Rob Dionne

 

Artificial sweeteners are man-made sweeteners that you see in little sugar packets at a cafe or in the kitchen at your office. It's important to stay away from artificial sweeteners as much as possible.

Image result for artificial sweeteners

 

Artificial sweeteners and common brand names include:

  • Saccharin - Sweet' N Low
  • Acesulfame - Sonnet and Sweet One
  • Aspartame - NutraSweet and Equal
  • Sucralose - Splenda
  • Neotame - Produces methanol like Aspartame, but in higher quantities

 

 

Thursday Night Live

Q & A Sessions with Rob and Devon

Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:45  Recap on last week's episode OSF 154 - Nicole Visnic: The Truth about Individual Nutrition Needs

2:00  Happy 4th of July!!

4:00  Today's topics: What are sugar substitutes and what are the differences?

6:20  Contact us for One-on-One Coaching

8:00  Why it's important to talk about sugar and sugar substitutes

11:15  What is sugar?

12:30  Substitutes for Table Sugar

17:20 Good natural substitutes to replace table sugar

18:00  Stevia

25:00 Raw Honey

28:20  Natural Maple Syrup

31:30  Molasses

33:40  Dates

36:25  Coconut Sugar

38:00  Sucanat

39:15  Pure glucose and pure dextrose

42:55  Agave

44:05  Sugar Alcohols

55:45  Artificial Sweeteners

1:10:00  The dangers of diet sodas

1:13:30 Closing comments with Rob and Devon

1:21:20 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

 

Support This Podcast

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 155 - All You Need To Know About Sugar Substitutes! We hope you have gained more knowledge on how to be a healthier you.

Jun 27, 2017

Looking for that Free Full Body Workout? Click Here!

Read this week's episode's show notes!

Please leave us a review at http://openskyfitness.com/review

 

"There isn't just one, universally right system of eating for all people. One type of food that can make one person feel amazing can also make someone else feel terrible." Nicole Visnic on individual nutrition needs.

 

Discover Your Individual Nutrition Needs

 

When it comes to health and fitness, one size does not fit all; including nutrition. Some of us might be extremely sensitive to certain foods while others are just fine eating it every day. On this episode of the Open Sky Fitness Podcast, Clinical Nutritionist and the Ambassador of Nutrition at LifeSpan MedicineNicole Visnic, shares why certain foods affect our bodies more than others, how to test it, and what to do about it to help our bodies heal.

Nicole also shared why she became so interested in nutrition and human health at an early age and her experiences trying the Atkins and Ketogenic diet.

BONUS! With July 4th coming up, Devon and I are sharing our 6 Tips to Stick to Health Goals! Check them out at the end of this blog post.

 

Why Do "Healthy" Foods Affect My Body?

 

"Even some of the most surprising foods that you think are innocuous can actually be very detrimental for an individual. It could be a super food or a food that is considered to be anti-inflammatory. I haven't found a single piece of food that has completely beneficial effects in every single person." - Nicole Visnic

 

Even if you do eat extremely healthy foods and use anti-inflammatory ingredients in your meals, some might  have a negative affect on certain people. Following a healthy diet and why some foods like vegetables just don't work for certain people.

Different varying factors such as genetic chemistry, medications, age, activity level, and more can make people susceptible to bloating, headaches, brain fog and more. Even if the food has been cooked or prepared a specific way, some people just don't digest healthy foods like vegetables very well.

If the food doesn't help the individual, then it isn't  a good food despite labeling it as healthy.

 

Uncovering the Best Foods for Individuals

 

"A process of elimination can help people learn more about their bodies and it also teaches them to be more observant. They can make associations between what they're eating and what they're feeling." - Nicole Visnic

 

Nicole has witnessed so many "healthy" foods from blueberries to chicken to super foods create problems in her patients.

Through a process of elimination, Nicole's patients were able to discover which healthy foods they should avoid. By doing this, one of her patients not only witnessed objective proof from his bio-marker lab results, but also noticed the following positive changes soon after:

  • Complete resolution of pain
  • Hair growth
  • Natural loss of weight

 

Beginning a Process of Elimination at Home

 

"It's not rewarding to eat foods that make you suffer. Your body, not someone else is telling you whether or not you should be eating a certain food." - Nicole Visnic

 

Nicole recommends doing a process of elimination to discover if certain foods are affecting your health. At LifeSpan, they do a test that tells you what foods are anti-inflammatory (green list), okay foods to eat (yellow list), or foods to avoid (red list). However, if you can't afford a service to help you, have no fear because a process of elimination is easy to do.

For four weeks, keep common foods that are inflammatory off the menu. That means no grains, dairy, or nightshades. Once the four weeks are up, slowly begin to reintroduce your favorite red-list foods back into your diet. It's common to see they affect you within 24 hours, but it may take up to 72 hours so be patient with adding foods back into your diet. Add one at a time to see if there is anything different in your health.

Always test twice to double check. 

Check for the following symptoms:

  • Low energy
  • Brain fog
  • Bloated stomach
  • Gas
  • Acid reflux

 

Nicole's Top 3 Tips to Live Healthier Today

  1. If you don't have the funds to do testing, at least focus on eating whole foods to the best of your ability and avoid foods that come with an ingredient list.
  2. Ensure that you maintain glycemic control and keep your blood sugars stable.
  3. Eat in a way that really promotes good digestion. Avoid eating on the go, but just take your time to sit down and be mindful as you eat your meal so you chew your food thoroughly.

 

 

 6 Tips to Stick to Health Goals on July 4th

 

Because July 4th is on a Tuesday this year, you might be going to lots of events over the weekend leading up to the event. Try to apply all of these every single day so that you can easily stay on top of your health goals and not get sidetracked.

 

1) Bring vegetables as your dish (kale salad, coleslaw, butter lettuce salad with various healthy toppings like craisins, almonds, avocado, homemade hummus.

2) Bring grilled options that are ready to go and prepped. Bring salmon, ribs, burgers, teriyaki steak that have been marinated or pre-seasoned to help out your host.

3) Feeling confident in your swimsuit - Get a morning workout in before the event to help boost your confidence.

4) Eat before you go to the event - If you know unhealthy food will be served at the event, eat something healthy and filling beforehand so that you're not hungry or tempted to make bad choices. Plus, bring your own healthy snack like hummus with vegetables that you can snack on.

5) Have a glass of water before each or every two drinks (alcohol or sodas) - Helps you still have a drink you like, but not drinking too much of it and balancing it out with water.

6) Get lots of sleep the night before July 4th to help you feel refreshed and ready to go to splurge a bit.

 

 

Thursday Night Live

Q & A Sessions with Rob and Devon

Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:30  Recap on last week's episode OSF 153 - Full Body vs Split Training: Pros and Cons

2:10  About Clinical Nutritionist Nicole Visnic

5:50  Get in touch with Rob and Devon for One-On-One Coaching Sessions

7:00  How to approach 4th of July in the healthiest way possible - 6 tips

14:45  Introduction to Nicole Visnic

15:20  How Nicole came to be so fascinated by health because of a Junior High class.

17:00  About the Firm Workout Program that Nicole did when she was younger.

19:50  Can people get a toned body by just working out at home?

21:00  How Nicole got involved in body building while in Junior High and High School along with other sports.

21:35  What Nicole learned from following the Atkins and Ketogenic Diets and competing in sporting events such as running.

23:00  How it is possible for some people to become fat adapted via the Ketogenic Diet.

25:00  What it is like to experience the Keto Flu and try to move around.

27:00  New discoveries or personal knowledge that Nicole has gained about individual nutrition needs.

31:00  Following a healthy diet and why some foods like vegetables just don't work for certain people.

33:50  Nutrition Testing Program and typical clients at LifeSpan

39:00  How Nicole addresses nutrition with her clients

41:35  What "healthy" foods were actually cause health problems in Nicole's clients.

45:40  Nicole's and LifeSpan's take on cholesterol

48:00  For people who cannot afford to go to a clinic, what can they do to understand how food might be affecting their bodies?

49:40  How can a person do a process of elimination diet?

54:15  Nicole's favorite healthy foods to cook for her young daughter.

55:30  How can we help our children eat healthy foods and select those foods on their own.

58:15  Nicole's advice on what we can do today to be healthier.

1:00:00  How Nicole takes care of her health through nutrition

1:05:00  Testing your blood sugar.

1:10:50 Closing comments with Rob and Devon

1:12:10 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 154 - Nicole Visnic: The Truth About Individual Nutrition Needs! We hope you have gained more knowledge on how to be a healthier you.

May 16, 2017

Please leave us a review at http://openskyfitness.com/review

Living the Primal Blueprint Lifestyle

On this week's episode of the Open Sky Fitness Podcast, the incredible and inspirational Mark Sisson joined us to share his personal stories around health and wellness plus advice on living healthy through Primal Blueprint.

Mark is the originator of the Primal Blueprint, best-selling author of several books including The New Primal Blueprint and Primal Endurance, founder and blogger of Mark's Daily Apple, and creator of Primal Kitchen and the latest Primal Kitchen Restaurant chain.

I had such a great conversation with him and he answered quite a few of the questions that some of our members of the closed Open Sky Fitness Facebook group had for him.

We talked about nutrition, fitness, endurance training, and the growth of Mark's various businesses and projects.

 

What's the Difference Between Primal and Paleo Diets?

 

"You don't have to be Celiac to have grains negatively impact your health. People's lives can dramatically change when they cut out the sugars, the grains, and the industrial seed oils. Their inflammation goes down, they lose weight, and they can get off their medications." - Mark Sisson on the power of cutting out unhealthy foods from our diets. 

 

Primal and Paleo diets seem to be converging, but there are still some differences between the two. According to Mark, Paleo seems to be more restrictive compared to Primal. The Primal diet is friendlier as it allows:

  • Some dairy products
    • Ghee
    • Grass-fed cow products
    • Raw milk
    • Certain cheeses
  • Wine and other alcohol
  • Some saturated fats are okay

 

 

First Steps to Eating Healthy

 

"The first step to eating healthier is to recognize that sugar is just really toxic. The less sugar we can consume in a lifetime, the better off we'll be in the long end." - Mark Sisson  

 

To begin to eat healthier, the best thing you can cut from your diet are artificial sugars that are hidden in various foods and drinks such as:

  • Sweetened tea
  • Smoothies from fast foods places like Jamba Juice
  • Refined carbohydrates in processed foods
  • Industrial seed oils:
    • Corn oil
    • Soybean oil
    • Canola oil

 

Endurance vs Sprint: What's the Best Way to Get in Shape?

It might seem rational that the longer you work out for, the more weight you'll burn, correct? Not likely.

According to Mark, long-distance training is not the best way to manage your weight and it can actually harm your joints because you're doing a repetitive movement for such a long time.

Because workouts like HIIT and sprinting are such explosive actions that easily help you get your heart rate up, your body experiences enough acute stress that you end up building muscle and losing weight. 

This doesn't make that you have to give up endurance training as your go-to workout, it just mains that make you should mix up your workout to include more HIIT or sprints to help avoid injury or chronic stress.

 

About Mark Sisson

Health and fitness expert Mark Sisson is the bestselling author of The Primal Blueprint and several other Primal Blueprint-branded books, and one of the leading voices of the burgeoning Evolutionary Health Movement. His blog, MarksDailyApple.com, has paved the way for Primal enthusiasts to challenge conventional wisdom's diet and exercise principles and take personal responsibility for their health and well-being.

From its humble - and controversial - beginnings in 2006, Mark's Daily Apple has grown into one of the highest-ranked health information resources on the Internet, with some 3 million unique visitors each month. Mark, 62, has a BA in biology from Williams College and is a former world-class endurance athlete, with a 2:18 marathon and a fourth-place finish in the Hawaii Ironman World Triathlon Championships to his credit.

Today, Mark directs his competitive energies into high-stakes Ultimate Frisbee tournaments against competitors decades younger. Besides blogging daily, Mark conducts seminars on the Primal Blueprint way of life and hosted 9 multi-day total immersion retreats called PrimalCon at locations across America and in Mexico from 2010-2014.

He operates Primal Blueprint Publishing in Malibu, CA, publishing his own titles as well as work from other authors promoting ancestral health principles. Mark is married to Carrie and they have two children.

 

Get Your Own Open Sky Fitness Apparel!

For a limited time, Devon and I will be taking orders for Open Sky Fitness apparel in our online OSF Store. We have sweatshirts, tanks, and T-shirts for men and women. Get yours today!

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

 

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

4:10  Get your own Open Sky Fitness apparel for this week only!

6:20 What's the best way to restore electrolytes naturally (no Gatorade) after an intense workout?

13:40  Introduction to Mark Sisson.

14:10  The secret to walking across a slackline.

17:15  The beginning of Mark's Daily Apple blog website.

20:00 How Mark's Daily Apple has grown and what it offers to its readers.

23:00  Mark's first book, The Primal Blueprint and how Mark began his business.

26:00  How does Paleo nutrition connect with being Primal?

28:00 What's acceptable in the Paleo Diet and what's not?

30:40 Is there a proper way to prepare legumes compared to what other people would do?

33:00  What do you do to find the best information on nutrition?

36:50  The value of looking at different types of nutrition from Paleo to Vegan to Vegetarian in order to help your individual health.

37:40  Mark's beginning as an endurance athlete who was following a high-carb diet and how that affected his health and wellness.

40:00  The power of good nutrition and cutting out the bad foods.

42:00  Rob's own transition to starting to eat healthy foods.

42:55  What are some baby steps to get started on eating healthier foods.

 45:20 Mark's advice for those who over-train or do long-distance cardio as a means to manage their weight.

48:00  How to burn body fat at the gym

53:00  How can you tell when your body actually needs carbs vs. your body is craving for carbs.

57:30  The best workout to help you lose weight.

1:01:15  What should a week of workouts look like for a person?

1:05:10 Facebook question: Are their vital nutrients, minerals, and vitamins that the Primal Diet doesn't provide if you properly follow it?

1:08:50  Facebook question: When will Primal Kitchen products be coming to outlets in the UK?

1:11:00  Upcoming Primal Kitchen restaurant openings

1:12:35 Closing comments with Rob and Devon

1:16:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 148  with Mark Sisson: How to Heal Your Body with the Primal Blueprint! We hope you have gained more knowledge on how to be a healthier you

May 2, 2017

Please leave us a review at http://openskyfitness.com/review

 

Help Your Children Create Healthy Habits with Food

 

"If you can present health in an interesting and fun way to children, they will make a change." - Dr. Bill Sears

 

Helping your children to create healthy habits by eating nutritious, whole foods can be quite the challenge. So this week on the Open Sky Fitness Podcast, we invited Dr. Bill Sears aka The Trusted Source for Parents to come on the show and share his tricks and tips to give children the small nudge they need to start thinking about being healthy for life.

We also took some time at the beginning of the show to answer a question from the Open Sky Fitness Podcast group  on Facebook about  static stretching vs dynamic stretching in relation to pre-workout and/or post-workout

 

Shaping Young Tastes

 

"You don't get fat by eating healthy fats. You get fat by eating junk carbs." - Dr. Bill Sears

 

It's basically impossible to get kids to eat all of their vegetables at dinner or eat a piece of fruit instead of a cookie as a snack. But if we associate health foods with something that is relevant and important to the child, eating healthy could become a major focus for them.

Simply call a group of foods something like "soccer food, "tall food," or "pretty hair food." If your child is having a hard time believing you, ask a mentor such as a sports coach or teacher to help step in.

Dr. Bill's Rules of Two

It takes two months to help a child like healthy foods. To help them stay on track, teach and remind them of this saying that Dr. Bill came up with:

 

"Eat twice as often, eat half as much, and chew twice as long."

 

The Best Nutrition for Babies

 

"A mother's milk contains the very nutrients that the brain loves such as the best fats and that's why healthier and smarter babies tend to be breast-fed. Mother Nature intended it to be that way." - Dr. Bill Sears

 

A mother's milk is vital for a healthy brain and according to the latest research, babies could benefit from it most if they're breast-fed for up to 3 years.

When a baby begins to eat solid foods, Dr. Sears recommends including avocados and salmon.

At 6 months, babies can begin to eat avocados and salmon at 7 months to help develop a healthy brain. Why avocados? Because the brain is the No.1 organ affected by nutrition and healthy fats are a great way to introduce healthy, fatty, solid foods.

 

 

The 5 S Diet

 

"The root cause of most illnesses and ailments is inflammation because our immune system is out of balance. We're a sicker society than we've ever been. People will object and say, "Well, we're living longer." That's true, but we're living sicker. Our health spans, not our life spans, is what's really important." - Dr. Bill Sears

 

To help prevent inflammation, Dr. Bill suggests following the 5 S Diet:

The 5 S Diet

  • Salmon (Wild Alaskan Salmon)
  • Smoothies with healthy fats
  • Salads
  • Snack Smart
  • Science-based Supplements

 

What Not to Eat to Avoid Inflammation

 

"The organ most defected by artificial sweeteners is the brain. When you consume aspartame, the crave center in the brain lights up and you crave more sweeteners. You don't lose weight by drinking a diet cola. Soft drinks are the number one cause of inflammation." - Dr. Bill Sears

 

Avoid anything with:

  • Added sugars on food labels
  • Chemical foods that include
    • High Fructose Corn Syrup
    • Artificial Sweeteners
    • Flavor Enhancers
    • MSG

Don't Do Diet Drinks

 

About Dr. Bill Sears

Dr. Sears, or Dr. Bill as his “little patients” call him, has been advising busy parents on how to raise healthier families for over 40 years. He received his medical training at Harvard Medical School’s Children’s Hospital in Boston and The Hospital for Sick Children in Toronto, the world’s largest children’s hospital, where he was associate ward chief of the newborn intensive care unit before serving as the chief of pediatrics at Toronto Western Hospital, a teaching hospital of the University of Toronto.

He has served as a professor of pediatrics at the University of Toronto, University of South Carolina, University of Southern California School of Medicine, and University of California: Irvine. As a father of 8 children, he coached Little League sports for 20 years, and together with his wife Martha has written more than 40 best-selling books and countless articles on nutrition, parenting, and healthy aging.

He serves as a health consultant for magazines, TV, radio and other media, and his AskDrSears.com website is one of the most popular health and parenting sites. Dr. Sears has appeared on over 100 television programs, including 20/20, Good Morning America, Oprah, Today, The View, and Dr. Phil, and was featured on the cover of TIME Magazine in May 2012. He is noted for his science-made-simple-and-fun approach to family health.

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

4:20 Static stretching vs dynamic stretching in relation to pre-workout and/or post-workout

7:35  Why dynamic stretching is good for the body

14:00  Static stretching and its benefits

21:35  Introduction to Dr. Bill Sears

23:00  Inflammation and Inflammatory Diets

26:30  The Dr. Sears Wellness Institute

31:00  The 3 Magic Words to teaching kids how to eat healthy

 

32:00  Why avocados and salmon are such great foods for babies and young children to eat.

 

33:50  Why the ideal amount of time to breastfeed your baby could by 3 years.

35:40  Dr. Bill's Rule of Twos

 

38:00  The connection between the tongue, brain, and gut to help shape young children's taste buds

39:20  How can we help multiple children start to like healthy foods.

44:00  How to talk to your child about healthy foods like salmon

49:45  Why is inflammation so important?

52:50  What are some of the foods that people should be eating to help with inflammation

 

58:10  What foods should people stay away from to avoid inflammation

 

59:35  Is there a danger of inflammation from diet sodas?

1:05:35  Why crash diets don't work compared to just eating whole foods on a regular basis.

1:12:00 Why we should take our health into our own hands.

1:15:30  Rheumatoid Arthritis: food and exercise recommendations

1:18:20 Closing comments with Rob and Devon

1:21:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

 

 

Apr 25, 2017

Please leave us a review at http://openskyfitness.com/review 

 

Do We Actually Need GMOs?

 

"If France was able to decrease the amount of  pesticides and herbicides and yield the same amount of crops while the USA increased herbicides and decreased pesticides but had no increase in crop yields with GMOs, then what's even the need of GMOs? Money." - Devon Dionne

 

On this week's episode of the Open Sky Fitness Podcast, Devon and I wanted to focus on nutrition and specifically Genetically Modified Organisms aka GMOs. What are they, when did we start to use them, and have they made any type of impact are the questions we'll be answering and more.

 

What Are Gyrotonics?

BONUS! As many of you know from listening to the most recent introductions, Devon is not only a certified holistic nutritionist, but also a certified gyrotonic instructor. Like some of the members of the , you might be asking yourself, what exactly does a gyrotonic instructor do? We took some time at the beginning of the episode to explain how gyrotonics got its start, how a gyrotonic gets certified and what they do, as well as how gyrotonics benefits the body.

 

How GMOs Got Their Start

We began to introduce GMOs into the food chain back in 1998. Even before the, we've been creating hybrid foods for years with cross-pollination, but we had never genetically modified them like this until now.

GMOs are created by splicing the genes and adding new DNA information into the genetic pattern. This new genetic information doesn't even have to come from the same type of food, they can be from different biological kingdoms.

BT corn is genetically engineered that would use less pesticide and so they put in new bacteria into the DNA of the corn so that they naturally have pesticides and when the bugs eat the corn, they die. Its not toxic to us, but to insects.

 

"You can vote with your wallet. If you're buying food that says "Non GMO," local, and organic foods, then place your vote." - Rob Dionne

 

 

Genetically Modified Food

 

"The seeds are so unique that they need to be patented. But at the same time, they're so substantially equivalent to other seeds, there's no need to label them, test them, or otherwise regulate them." Monsanto on not labeling their GMO ingredients in products.

 

There are two types of GMOs: GMO1 foods and GMO2 foods. However, we don't really know the true consequences yet of genetically modifying food, but GMO2 type foods sounds particularly harmful.

As mentioned above, GMO1 foods are created by splicing the genes and placing natural genetic information  to try to improve them. However, to create a GMO2 food, the DNA is computer generated in a lab and not natural at all.

The most common types of GMO1 foods include:

  • Corn
  • Soy
  • Cotton
  • Sugar beets (no. 1 source of our sugar)
  • Canola oil
  • Alfalfa
  • Hawaiian papaya
  • Zucchini
  • Yellow Squash

Specifically, Bt-corn is genetically engineered to require less pesticide by putting new bacteria into the DNA of the corn. By doing this, the modified Bt-corn species naturally contains pesticides that are toxic to bugs, but not us.

The most common types of GMO2 foods include:

  • Canola oil
  • Potatoes
  • Arctic Apples (that don't naturally brown after you slice them or take a bite)
  • Stevia
  • EverSweet
  • Patchouli
  • Rose Oil

 

 "And now we're taking GMOs to the lab, but do we really need to? GMOs are like a supplement that we don't even need. The highest GMO crops are corn, soy, and sugar and these are all of the foods that are killing us. They're causing obesity, diabetes, and heart disease and our government is funding this." - Rob and Devon Dionne

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:30 Gyrotonic and  Genetically Modified Organisms (GMOs)

2:30  The history of gyrotonics.

4:00 The different gyrotonic machines.

9:00  What gyrotonics can do for the body and why it's so beneficial.

12:00  Different breathing techniques you can use for gyrotonics.

13:00  Who should consider doing gyrotonics and where you can do it.

18:10  What are Genetically Modified Organisms?

20:00  About Monsanto seeds

21:30  When did we start creating GMOs?

23:00  How do we genetically modify food?

28:00  Different pesticides that Monsanto has created such as Roundup Ready and why they eventually don't work anymore.

30:00 Controversies for Monsanto and new products

33:00  How GMOs are affecting the world and government policies

34:10  Recent studies on GMOs and its affect on our bodies

35:00 The story behind GMO1 foods and the new GMO2 foods

36:00 What foods are genetically modified

39:30  GMOs don't need to be labeled as of now

40:00  About F1 hybrid cross-pollinated seeds

43:35  How you can make a difference with your wallet

45:00  What to look for in the ingredients of the packaged foods that you buy.

47:15  Comparing the USA's use of GMOs to other countries that don't use them like France, Germany, and Russia

51:40  Closing comments with Rob and Devon

1:11:55  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 139: 16 Fitness Hacks to Kickstart Your Health! We hope you have gained more knowledge on how to be a healthier you!

Apr 18, 2017

Please leave us a review at http://openskyfitness.com/review

 

The Power of Paleo to Heal Your Body

 

"You can start small. Just eliminate one thing at a time or try baby steps. Two steps forward is better than nothing when you're changing your health." - Cristina Curp of Castaway Kitchen

 

On this week's episode, Rob had a wonderful interview with Cristina Curp of Castaway Kitchen. They discussed how Cristina discovered she had an autoimmune disease and how not only she, but her entire family has turned towards eating healthy foods including Paleo based recipes.

On this episode, you'll also learn:

 

Healing Cristina's Hidradenitis Suppurativa with Paleo

For years, Cristina had Hidradenitis Suppurativa [HS] which is a chronic autoimmune disease which is incurable, extremely painful, skin disease. After years of seeking help from dermatologists, she decided that this was just the way her body was and she would always be like this.

Then, Cristina began to take out certain foods from her diet and noticed an extreme change. By leaving out night shades and gluten to follow a Whole 30 and Paleo based diet, she was able to heal her skin and leaky gut.

 

Autoimmune Disease and Nightshade Foods

What are nightshade foods? They belong to a particular food group family and include:

  • Tomatoes
  • Tomatillos
  • Eggplant
  • White Potatoes (not Sweet Potatoes)
  • Goji Berries
  • Tobacco
  • Peppers (bell peppers, chili peppers, paprika, tamales, tomatillos, pimentos, cayenne, etc)

 

Fast Twitch vs Slow Twitch Muscles

Rob and Devon also took some time at the beginning of the show to answer a question from the closed Open Sky Fitness Podcast group  on Facebook about fast twitch muscles vs slow twitch muscles. On the show, you'll learn about the difference between each muscle group and how to strengthen both of them.

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

2:30  Fast twitch vs slow twitch: Does it influence the way we train and our performance?

8:00  How to know if you have more fast twitch or slow twitch muscles.

13:00  How to train your muscles for max results

14:40  Rob and Devon's workout tips to strengthen muscles, build your muscle mass with hypertrophy, or improve your endurance.

21:15  Introduction to Cristina Curp of Castaway Kitchen

24:00  Cristina's story and why she began to follow Whole 30 and Paleo diets

27:10  Cristina explains what the Whole 30 program is all about and how it's helped her improve her autoimmune disease and overall health.

29:30  Cristina discovering her main triggers for her autoimmune disease: nightshade foods

32:00  How Cristina handles avoiding nightshade foods around her family

33:00  How bread can affect autoimmune diseases

34:40  How parents can transition into being healthy around their families

37:00  Cristina and her family's favorite Paleo recipes

38:40  What's in Bob's Red Mill ingredients that make it so safe for Paleo baking.

43:00  How Cristina transitioned from eating her favorite foods as a child to cooking Paleo friendly recipes. What happens when her entire family gets together to eat?

44:30  How Cristina's entire family transitioned to eating healthier foods.

47:00  How Cristina's husband has changed because of Paleo recipes.

51:00  The affect some foods can have on Cristina's mind and body. Why she follows a low-carb diet.

59:15  Cristina's favorite meal to cook: crispy ground beef with garlic, lemon peel, turmeric root, and lots of herbs

1:02:45  Cristina's favorite Paleo ingredients or meals to cook for her family

1:05:10  About Cristina's books: 30 Minute Clean Eats on a Budget, The Autoimmune Protocol Instant Pot Cookbook, 35 Paleo Low-Carb Recipes

1:10:00  Closing comments with Rob and Devon

1:11:55  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 139: 16 Fitness Hacks to Kickstart Your Health! We hope you have gained more knowledge on how to be a healthier you!

Apr 4, 2017

 http://openskyfitness.com/review

"Skin is our magic mirror. It's right on the surface of our bodies. It's a great opportunity to use your skin as a way to look at your overall health and to see if you're on the right track with your lifestyle choices of there are root causes that need to be addressed." - Dr. Trevor Cates

 

Skincare from Within

On this week's episode of Open Sky Fitness, we had Dr. Trevor Cates aka The Spa Doctor join us on the show. Dr. Cates is a licensed naturopathic physician with an education in science-based and integrative medicine and over 14 years of clinical experience.

We had a really great conversation today about skincare and what we can do to improve our health including which foods can either help or hurt our skin.

 

What is a Naturopathic Physician?

A naturopathic physician uses an integrative, natural approach to find the root cause of health issues and find natural ways to help support and heal the body. They can prescribe medicine, but they want to find the best, natural way to help improve the body without prescriptions.

 

6 Root Causes of Skin Issues

 

"Instead of being hard on yourself about your skin's appearance and then trying to cover it all up with makeup, you can be using your skin as a tool. It's giving you information about the health of your skin and body so that you can make positive changes in your life." - Dr. Trevor Cates

 

Take a moment during your morning or night routine such as when you're brushing your teeth to pay attention to your skin. If you notice that something is off about it, ask yourself what have you been doing lately that could cause it. How's your sleep, stress levels, nutrition, or water intake?

According to Dr. Cates, 6 of the most common root causes of skin problems include:

  1. Hormonal Imbalance
  2. Low Thyroid Function
  3. Hyperthyroidism
  4. Adrenal Hormones
  5. Gut and Microbiome Connection
  6.  Skin Products

 

Skin is Your Magic Mirror - The Spa Doctor

 

 

Are Skin Care Products Even Good for Us?

 

"It's really important for us to take a closer look at our personal care products and what we're using. I know that people are trying to do a good thing to try to make their skin look better, but in both the short and long-term, it can actually make things worse with your skin and overall health." - Dr. Trevor Cates

 

In general, we use about 9 different products on our skin every day and that ends up being about 126 different ingredients. Only 11 ingredients have been banned in the US, but thousands of ingredients have been banned in Europe.

Some products that include "fragrance" in their list of ingredients are using it to cover up other ingredients such as diethyl phthalate. Ingredients such as this can be absorbed into the blood stream and disrupt our hormone levels.

For healthier skin, Dr. Cates recommneds using essential oils or a product that is at a 4.5 ph level. Some packaging will tell you the ph level, Otherwise you can call the manufacturer and ask them for it.

Essential oils are healthier and have better qualities such as enhancing the skin and improve skin issues.

 

How Does Food Affect Our Skin?

As you might imagine, some foods are really good for our skin and others may cause problems.

According to Dr. Cates, both avocados and wild Alaskan salmon are two great sources. Avocados have a good source of healthy oils, monounsaturated fats, and antioxidants that can really help the skin (but also trigger acne for some people). Salmon, sardines, anchovies, or fish oil capsules or supplements can be good alternatives as all of these are rich in Omega 3 fatty acids and are anti-inflammatory foods.

Try to have one avocado a day and fish or a supplement a couple of times a week to see if it helps improve your skin.

Sugar, dairy, and even coffee or wine be triggers for acne and inflammatory responses.

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

2:00  About Dr. Trevor Cates

3:00  Question from our listeners: I've lost so much weight on a calorie deficit diet, how can I start to eat normal again?

21:45  Introduction to Dr. Trevor Cates

22:30  What a naturopathic doctor does to help clients.

25:00  Dr. Cates experience with difficult skin and health when she was a child.

25:40  How Dr. Cates discovered naturopathic health.

28:00 The importance of looking for a naturopathic doctor who has graduated from one of the 4 year accredited schools.

31:50  How Dr. Cates chose the podcast name, The Spa Doctor.

33:40  What kind of information can we gather by just looking at the skin?

36:00 The 6 root causes associated with skin issues.

36:20  1) Hormonal Imbalance

37:00 2) Low Thyroid Function

37:20 3) Hyperthyroidism

37:26  4) Adrenal Hormones

37:45  5) Gut and Microbiome Connection

38:20  6) Skin Products

38:40  What we can do to help heal our skin.

41:40 Should we be using common skin products: lotions, perfumes, colognes, sunblock etc.?

49:00 What should we be avoiding at all costs to have healthy skin?

53:00  Are powdered sunblocks beneficial? What sunblocks do you recommend we use?

56:30  Are there preferred foods for your skin?

58:40  What are the different skin types and what can we do to help improve them?

1:02:00  How Dr. Cates gets in touch with clients and how she helps them.

1:06:30  Dr. Cates answers questions from our Open Sky Fitness Facebook Group

1:23:00  Closing comments with Rob and Devon

1:24:30  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 139: 16 Fitness Hacks to Kickstart Your Health! We hope you have gained more knowledge on how to be a healthier you!

Mar 7, 2017

Please leave a review at http://openskyfitness.com/review

Join Our March Madness Challenge!

Making Healthy Skills A Lifestyle!

We are going to start a new challenge in March to help everyone begin creating new skills! Maybe you need an extra push to help keep your New Year Intentions or want to make better choices. The main point of this challenge is to help each other build healthy skills to a point where it becomes a lifestyle.

We'll begin on Sunday, March 5 and end on Saturday, April 1.

Each week, we'll be focusing on a different area of health and wellness using apps and tools:

  • Nutrition
  • Fitness
  • Mental Health
  • Relationships

Learn more and join this event by simply becoming a member in our closed Open Sky Fitness Facebook Group.

 

Generational Nutrition: Setting Your Family Up for Health Success

 

"Your relationship with food directly comes from your family. What you eat now is a mirror image of what kind of diet you had as a child." - Rob Dionne

 

On this week's episode of Open Sky Fitness, Rob and Devon discuss generational nutrition. They explore how parents can influence their child's future eating habits and what we can do as parents to help the entire family get healthy and make good choices.

Without even realizing it, our own eating habits may have been passed down to us from our grandparents and parents. What we ate as a child and maybe even now can go generations back. Fortunately, we have the awesome opportunity to stop the poor nutrition pattern and transition into something better.

 

How Do Families Begin Poor Eating Habits?

 

"In American culture, we just think that when we're hungry, any type of 'food' can sustain us and that 'food' could be labeled as many things that are processed. But food is supposed to nourish you. It's supposed to feed you; it's supposed to give you vitamins, minerals, macronutrients, and micronutrients." - Devon Dionne

 

Time and Convenience

Our nutrition habits might not only be based on what our grandparents cooked for our parents. Time and convenience can play a huge role as well.

In a two-parent household where both parents work or a single-parent household, no one may have the time or energy to buy ingredients, prepare the meal, and clean up the plates. That's when convenient foods like ordering out pizza or picking up fast food can become part of the regular routine.

 

The Relationship with Food or Beverages

We can easily associate food with good memories or bad memories. A good memory might be baking cookies with your mom or watching someone prepare a delicious meal. A bad memory could be a parent who decides to drink alcohol rather than deal with their emotions and properly take care of themselves.

Child learn from listening and watching their parents actions. So depending on the relationship that they had with food and beverages, we either may have the same relationship or it impacts us in a different manner.

  • If your parent was controlling, you may become controlling as well and especially around food.
  • If you didn't feel loved, you may feel that you don't deserve love and so you deprive yourself of food.
  • You might not have leard a good way to handle your feelings and so you may "eat your emotions."
  • If your family felt happy, depressed, or mad throught their lives, you might have picked up on the same attitude.
  • If your family was "fatphobic" meaning they believed fat people were less than they were, then if you gain weight, you may feel like they won't love you anymore.

 

 How Can We Become Healthy for Life?

 

"Be realistic and give yourself self-love. It takes work and focus to change. It can be hard because this is a life change." - Devon Dionne

 

To start, don't be too hard on yourself because none of this is your fault. You may not have received the right information about health when you were younger, but now you can take action and turn your life around.

If you've followed yo-yo diets throughout your life, you need to realize that being healthy is for life. Be realistic and nice to yourself because it takes small steps and creating good habits to get in the best shape of your life. It doesn't happen overnight with a "magic diet or pill."

 

"You can't learn to be healthy unless someone teaches you how to do it." - Rob Dionne

 

5 Steps to Begin a Healthy Lifestyle

  1. Learn and try to teach yourself how to be healthy with good habits:
    1. Seek out health information
    2. Read about nutrition and fitness
  2. Reach out to experts that can help and guide you with making changes in your life:
    1. Holistic Nutritionist
    2. Therapist
    3. Fitness Trainer
  3. Self-help and pay attention to your body's changes with the following tactics:
    1. Keep a food journal
    2. Start a bullet journal
    3. Create positive affirmations
    4. Focus on positive reflections of yourself and your accomplishments
    5. Pray
    6. Meditate
    7. Write in a gratitude journal
  4. Create one habit at a time that's very easy to commit yourself to do every day such as:
    1. Drink 80 - 100 oz of water everyday
    2. Eat 1 more vegetable
    3. Walk for 30 minutes
  5. Preparing yourself to be healthy:
    1. Meal prep
    2. Batch cooking
    3. Make healthy lunches for your kids

 

"If you haven't learned to have a healthy mindset from your family or your school, where do you learn it from? Go seek a professional that can help. Choose someone who has spent time in school learning about how to teach people how to have a healthy thought process about themselves." - Devon Dionne

 

 

 

CHECK OUT OUR BATCH COOKING SHOW!

Each Saturday at 2pm PST you can join us for our batch cooking show! Last week we made chicken salad, chicken bone broth, and two different kinds of roasted almonds: spicy roasted and chile lime roasted almonds. These two dishes and 1 snack all in just 35 minutes!

To watch and learn how to make these easy, healthy meals each Saturday, just join our Open Sky Fitness Podcast group.

Why batch cooking? It’s a great way to prepare for the week by making nutritious, delicious meals in advance. In fact, this food should last you around 3-4 days!

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

2:30 Join our March Madness Challenge!

7:00  Family Trends and Generational Nutrition

9:00 How we can get caught up in an unhealthy cycle like our parents

12:00 New information can be exhausting, but you have to be willing to make the change.

14:00 Rob's nutrition  and typical dinner when he was a child.

17:10 How do families begin to create these habits and what are they?

20:00  The eating habits Devon's family had when she was growing up

22:00  Why we need to teach children to eat nutritional foods

25:00  How our family relates to food

32:00  How do we change the course and start feeling valuable and that we deserve to be healthy?

33:45 Where to begin to get healthy

44:10 Closing comments with Rob and Devon

45:00  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 137 with Autumn Calabrese: Moving Forward and Staying Strong! We hope you have gained more knowledge on how to be a healthier you!

Feb 21, 2017

"Motivation has to come from within. Nobody is going to convince someone to eat something that they don't even want to eat." - Georgie Fear

 

 

Open Sky FItness Podcast March Madness Challenge 2017

 

Join Our March Madness Challenge!

We are going to start a new challenge in March to help everyone begin creating new skills! Maybe you need an extra push to help keep your New Year Intentions or want to make better choices. The main point of this challenge is to help each other build healthy skills to a point where it becomes a lifestyle.

We'll begin on Sunday, March 5 and end on Saturday, April 1.

Each week, we'll be focusing on a different area of health and wellness:

  • Nutrition
  • Fitness
  • Mental Health
  • Relationships

Learn more and join this event by simply becoming a member in our closed Open Sky Fitness Facebook Group.

 

Start Your Own Personal Fitness Trainer Career!

One of the members of our Open Sky Fitness Podcast group asked us to share some advice on how she could find potential clients to train. Here are our top tips on how to find clients and launch your personal fitness trainer career.

  1. Use your expertise to find clients that need your knowledge
  2. Know and target your demographic group
  3. Meet your target group half way
  4. Offer new clients a discount OR a trade of service
  5. Build your online network and community  

 

"Build a network that can give you referrals and give your client referrals as well." - Rob and Devon Dionne

 

4 Methods to Create and Build Healthy Skills

 

"The process is the result. If you're constantly trying to skip head and get to the end result of your goal, you're missing the entire process. You gotta have a goal and then intentions that go along with it." - Rob Dionne

 

On this week on the Open Sky Fitness Podcast, Nutrition Coach, Writer, and Published Author, Georgie Fear of One By One Nutrition had a great conversation about how people can create and build healthy skills for life. 

On this episode, she specifically shares 4 Methods that she consistently uses with clients:

  1. Eat 3-4 times a day without snacking and let yourself feel hungry 30-60 minutes before eating.
  2. How to deal with emotional eating impulses.
  3. Eat just enough food to be full, but not too full.
  4. Eating whole foods and avoiding an abundance of hyper-processed foods.

 

"The client that says, 'just tell me what to eat' is actually saying, 'I don't trust myself with making these decisions; I'm confused.' " - Georgie Fear on helping clients create meal plans.

 

"You can do a half-time when you eat. Different people will have different methods to doing this, but some will drink a couple of sips of water, put their fork down, or take a couple of breaths just to pause during their meal." - Georgie Fear on how we can teach ourselves the skill of eating just enough food so that we're full, but haven't over-eaten. 

 

The One by One Nutrition Skills Training Map

 

Skills-Pack-Map from One by One Nutrition Georige Fear Open Sky Fitness Podcast How to Create and Build Healthy Skills

 

CHECK OUT OUR BATCH COOKING SHOW!

Each Saturday at 2pm PST you can join us for our batch cooking show! Last week we made chicken salad, chicken bone broth, and two different kinds of roasted almonds: spicy roasted and chile lime roasted almonds. These two dishes and 1 snack all in just 35 minutes!

To watch and learn how to make these easy, healthy meals each Saturday, just join our Open Sky Fitness Podcast group.

Why batch cooking? It’s a great way to prepare for the week by making nutritious, delicious meals in advance. In fact, this food should last you around 3-4 days!

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

 

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devo

3:00  Join our March Madness Challenge in the The Open Sky Fitness Podcast Group on Facebook

6:30  Tips on how to become a personal trainer and look for clients as well as how someone can find the perfect personal trainer for themselves. 1) Use your expertise to find clients that need your knowledge.

9:00   2) Know and target your demographic group

12:20  3) Meet your target group half way

15:40  4) Offer new clients a discount OR a trade of service

21:00  How to decide the price of your personal trainer services

22:30 5)  Build your online network and community  

27:35  Introduction to Georgie Fear

28:30  How Georgie and her husband started 1 by 1 Nutrition

31:40 How Georgie created her career around health and fitness

36:00  Georgie's experience working with top athletes as well as average people who just want to lose some weight.

41:45  Early on in your career, did you take it on as a personal failure if your clients weren't seeing the results that they wanted?

43:40  What it's like for Georgie to work 1 on 1 with non-athletic, normal clients.

46:00  How we can build on healthy skills using Georgie's book, Lean Health

49:00  The 4 Core Habits according to Georgie

50:00 1) Eat 3-4 times a day without snacking

53:10  How can we control our compulsive eating?

 

56:00  2) How to deal with emotional eating impulses

1:00:00 We can share a lot of great information between personal trainers to help more people.

1:02:20  You shouldn't feel bad about being confused about food and nutrition

1:03:00  3) Eating just enough food to be full

1:05:00 Rob's love of eating buffalo wings and what he can do to help control himself

1:11:00  3) Learn how to eat just enough food to be full.

1:16:40  4) Eating whole foods and avoiding an abundance of hyper-processed foods.

1:25:20  How Georgie helps her clients track their skills

1:34:30  How to get in touch with Georgie

1:35:35  Closing comments with Rob and Devon

1:38:00  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 135- How to Eat For Your Body Type! We hope you have gained more knowledge on how to be a healthier you!

Feb 14, 2017

Please leave us a review at http://openskyfitness.com/review

 

"When you decide what body type you are, every body type has their positive things and negative things. But the good thing about know your body type is learning how to love it and work with what you have. Every body type is beautiful, it's just a matter of acknowledging it, embracing it, and feeling good about who you are." - Devon Dionne on embracing our body type.

 

Check Out Our Batch Cooking Show!

Each Saturday at 2pm PST you can join us for our batch cooking show! Last week we made chicken salad, chicken bone broth, and two different kinds of roasted almonds: spicy roasted and chile lime roasted almonds. These two dishes and 1 snack all in just 35 minutes!

To watch and learn how to make these easy, healthy meals each Saturday, just join our Open Sky Fitness Podcast group.

Why batch cooking? It's a great way to prepare for the week by making nutritious, delicious meals in advance. In fact, this food should last you around 3-4 days!

Open Sky Fitness Batch Cooking

 

How to Eat For Your Body: What's Your Body Type?

Every single one of us has a different body which also means we have different diets, physical ability, and capabilities to reach heal goals at different rates.

Today on the show, Devon and I are going to share with you what it means to be one of the three body types (ectomorph, mesomorph, and endomorph) plus what it means if you a mix of two body types.

 

The Ectomorph Body Type

The ectomorph body type is extremely lean with little fat or muscle. A person who has an ectomorph body can easily and continuously stay in this state of being lean and thin because they have a fast metabolism and are able to burn carbohydrates very fast.

Because we associate thin with healthy, an ectomorph might think that they're automatically healthy because of their size and they can eat and do whatever they want. It can be very easy for them to ignore they're health and body because of the false idea that they're healthy. Just like other people, ectomorphs should avoid excess amounts of sugar and processed foods so that they can focus on following a nutritious diet.

How Can An Ectomorph Gain Muscle?

However, ectomorphs can struggle to put on muscle and gain weight even if they try very hard to do so. They're good at running because they genetically don't carry around a lot of muscle nor fat. Therefore, long amounts of cardio is easy for them.

An ectomorph can gain muscle by lifting heavy weights in compound movements such as squats and dead lifts. These movements put the ectomorph body under enough tension and stress so that the body can adapt, react, and ultimately build muslce. An ectomorph that wants to build muscle should eat plenty of protein as well as carbs since the body burns them so fast.

What to Avoid to Gain Muscle

To be able continue to put on muscle, they should avoid doing a lot of cardio since it will just burn all of their energy.

 

The Mesomorph Body Type

The Mesomorph body is athletic built with low to minimum body fat. They body responds quickly to stress and can grow muscle very quickly if they do HIIT workouts. They can drop weight quickly and naturally without putting in much effort at all.

However, before they're naturally athletic, they could become bored with working out or don't see a need to hit the gym. If you have a Mesomorphic body and you physically look good, pay attention to what's going on inside. Keep track of your energy levels, nutrition, mood, sleep pattern, etc. Those can be key indicators that can tell you a lot about your current state of health.

Keep Challenging Yourself

To keep enjoying fitness, challenger yourself to new goals. Set a personal PR goal for a competition or make working out interesting by taking up a class.

Train like an athlete because you already are one. Your body is meant for HIIT, cleans, jerks, Cross Fit, power moves, and timed challenges.

 

The Endomorph Body Type

The Endomorph body type is a bit thick in build and can gain both muscle and weight easily. Some hold their weight in different body parts such as their shoulders, chests, buttocks, thighs, stomachs, or arms.

To help stay in shape,long amounts of low-intensity cardio like taking a walk is good for you. However, what's even better is building muscle, When you build muscle, you can burn fat faster and continue to do so hours after your workout is complete. 

Instead of eating processed foods and carbs such as pastas, breads, or grains, try to eat more vegetables.

The Difference Between Strength Training and Building Muscle Mass (Hypertrophy)

We often confuse strength training with hypertrophy and it's important to know the difference because hypertrophy is more beneficial for the Endomorph body type. 

When you strength train, your goal every week is to get stronger with 3-4 simple moves like squats, dead lifts, cleans, jerks, chest press, military press. doing 5 sets of  3 reps with 2-3 minutes in between.

When it comes to hypertrophy and building muscle mass, it's not about burning calories and gaining strength. To build muscle mass, do 3 sets of an exercise such as a chest press with 6-16 reps. Make sure that you eat enough to give your body the energy that it needs to lift weights. 

 

How Often Should I Be Eating?

 

"There's a difference between knowing when you're hungry and when you're starving." - Rob Dionne

 

There's been a misconception that eating 5-6 meals every day or every 2-3 hours is what our body needs. However, Devon and I did the research and found this to be completely false. 

People have said that eating 5-6 meals a day supposedly:

  • Raises your metabolism
  • Stops your hunger craves
  • Helps with weight loss
  • Keeps your blood sugar levels consistent
  • Assists with keeping you out of starvation mode

However, we didn't find proof that any of these were true. In fact, the latest research found all that all of these "benefits" don't actually happen and there were no changes in metabolism or weight loss. Listen from 33:00 to find out why 5-6 meals a day does not benefit our bodies.

Listen to Your Body's Needs

But if you need to snack between meals to help keep your energy up and your stomach satisfied, that's okay! We're just saying that you don't have to be eating all the time with 5-6 meals. 

Sometimes when we're tired in the middle of the day, we'll just grab a cup of coffee when our body is actually telling us that it needs food!

We may not get the stomach growls and pains, but if it's been 6 hours or so since you last ate, your body probably needs something in its system. 

 

"If what you're doing is not working for you, ask yourself the question, 'Is it not working because I'm not doing this 100% or is it not working because this is the wrong thing for my body?'." You want to make sure you're not jumping ship too early on a program or style of eating because you're not seeing the exact results within a week. It helps to stick to it and try it out." - Rob Dionne

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

3:00  Questions from the OSF Facebook Group

5:00  What's your body type and what does it mean for your health and dietary needs?

5:15  The Ectomorph Body Type

12:00  The Endomorph Body Type

14:45  Strength Training vs Building Muscle Mass (Hypertrophy)

23:55  The Mesomorph Body Type

31:00  Some people hover between two different body types

33:00 How Often Should We Be Eating?

51:50  Closing comments with Rob and Devon

55:00  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 135- How to Eat For Your Body Type! We hope you have gained more knowledge on how to be a healthier you!

Feb 7, 2017

Please leave us a review at http://openskyfitness.com/review

 

"Research shows that 65% of American women have disordered eating of some kind and an additional 10% have full blown eating disorders whether or not they've been diagnosed or treated. So 75% of American women are thought to have some issue with food that is disordered." - Christy Harrison of the Food Psych Podcast on why we need to make peace with food and your body

 

Check Out Our Batch Cooking Show!

Each Saturday at 2pm PST, you can join us for our batch cooking show! Last week we made chicken salad, chicken bone broth, and two different kinds of roasted almonds: spicy and chile lime roasted almonds in just 35 minutes!

To watch and learn how to make these easy, healthy meals, just join our Open Sky Fitness Podcast group.

Why batch cooking? It's a great way to prepare for the week ahead of you by making nutritious, delicious meals in advance. Batch cooking allows you to cook multiple meals at once that you can have over the course of 3-4 days!

 

Open Sky Fitness Batch Cooking

 

 

Make Peace With Food & Your Body

 

"It's okay that it's not working for you. It's okay that it's taking you a lot of tries to get to this because nobody gets it out of the gate. Nobody does." - Rob Dionne on why it's okay that it takes you awhile to get healthy again or to find the right nutrition for your body.

 

There's a lot of social pressure that makes us feel like we have to look a certain way or a be a certain size to be accepted and look good to others. Fortunately, there are people like Christy Harrison of the Food Psych Podcast who are saying that "No, health is not a size." and they're teaching us how we can love our bodies and make peace with food.

Like Christy, it can be a long, difficult journey to accepting yourself and healing your relationship with food, but you should never give up. There's always time and amazing sources out there to help you on your health and wellness journey.

 

Intuitive Eating vs Traditional "Diets"

 

"Diets don't take into account how hungry you are, how energized you are between meals, what foods do you crave? If you demonize or restrict a certain type of food, that becomes all you ever want to eat." - Christy Harrison

 

As we talked about on the last podcast, Should I Count Calories?, low-calorie diets have a 95% fail rate! A lot of these trendy diets are driven by fear and they tell you to go cold turkey and cut out certain foods such as gluten, carbs, sugar. But it's impossible to live on such a restricted diet.

 

"The science behind restrictive diets doesn't hold up over time. What does hold up is variety, moderation, and balance." - Christy Harrison

 

Unlike traditional, harsh diets, intuitive eating focuses on thinking about eating a balanced meal and choose types of food to eat that make you feel good about yourself.

 

By following such a restricted diet of no carbs or breads, Christy found herself experiencing a cycle of binge eating those foods, body shaming herself, and then working out in excessive amounts to try to make up for it. If you're thinking to yourself right now, that this is what you do and how your relationship with food is, don't be too hard on yourself. It's never too late to make peace with food and your body.

It can be easy to become obsessed with counting calories, restricting what food we eat, or working out for such an amount of time that we become obsessed with it.

 

Strategies to Make Peace with Food & Your Body

 

"Intuitive nutrition helps you related to food and relate to your body again. It's really important to reconnect with your body so that you do it from a place of self-care rather than self-control and controlling your body." - Christy Harrison

 

It can take years of therapy to become more self-caring towards food and our bodies. We need to be more compassionate and kind towards ourselves. Christy's advice is that you should think about treating ourselves like we would treat a friend.

 For example, if you want a snack, allow yourself to have that healthy snack rather than restricting yourself. Don't limit yourself from waiting for a certain amount of time to eat that snack or avoid eating it at all. Self-care is understanding when your body is hungry for nutrition and providing it with healthy foods.

 

How to Set Yourself Up for Intuitive Eating

To make peach with your food & body, Christy suggests two main steps:

  1. Reject the diet mentality
  2. Honor your hunger

When you reject the diet mentality, you're not limiting yourself of food nor are you relying on the next diet to make your magic pill. Once again, these trendy diets only have a 5% success rate and they're not created to fit every person's nutrition needs.

You can honor your hunger by ensuring that you're trying to provide your body with nutrition whenever it's hungry. It's very normal to start to feel hungry again within 3-4 hours of eating a meal because our blood sugar is low.

Having a healthy snack will keep your stomach satisfied, your head clear, and your body in motion. 

 

Understand Your Body & Make Peace Today

Christy provides a quiz on her website to help you assess your relationship with food. It's not a formal diagnosis, but it can help you to better understand your relationship with food and if you should seek health to help you get healthy again.

Christy also has a closed Facebook group, Food Psych Podcast Listener Crew. It's a great place to be with people who feel the same way that you do about health, nutrition, and positive body image.

 

About Christy Harrison

Christy Harrison: Make Peace with Food & Your Body Open Sky Fitness PodcastChristy Harrison, MPH, RD, CDN is a registered dietitian nutritionist and certified intuitive eating counselor based in Brooklyn, NY. She offers online intuitive eating courses and individual nutrition therapy to help people make peace with food and their bodies.

Since 2013 Christy has hosted Food Psych, a podcast exploring people's relationships with food and paths to body positivity. It is now #1 on the U.S. iTunes charts for intuitive eating and Health at Every Size, and is one of the top 100 podcasts in the Health category.

Christy began her career as a journalist in 2003, and has written for and edited major publications including Gourmet, The Food Network, Refinery29SlateBuzzFeedModernist Cuisine, AllRecipes, and many others. As an expert on nutrition and people's relationships with food, she has been quoted in top media outlets including Refinery29Health, Men's Fitness, Bon Appetit, The Observer, and more. 

Check out Christy's work at christyharrison.com, and take her quiz for a free checkup of your relationship with food.

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

 

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

3:00 Batch cooking is awesome! Here's why!

9:00  Introduction to Christy Harrison

9:50  Christy's relationship with food while growing up

14:00  How Christy became interested in becoming a registered dietitian.

16:50  Christy's struggle with food and her eating disorder during college and as a food journalist.

20:00  How to make peace with your body and food

22:15  What does it mean to be a registered dietitian and how does that influence your intuitive eating.

26:00 Do dietitians learn how to build relationships or is the education more focused on science and clinicals?

 29:25  Is there a gap between the medical world and the new world of nutrition: intuitive, holistic, whole food eating.

33:00 What are strategies we can use to be more self-caring towards food.

34:30  How to Set Yourself Up for Intuitive Eating

41:45  Christy's journey to getting healthy

43:20  What did you do early on to help your nutrition, but realized later that it was a waste of time?

1:01:15  What are the first steps to get started with making peace with food and your body?

1:03:00  How to get in touch with Christy

1:04:20  Closing comments with Rob and Devon

1:06:15  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 134- Christy Harrison: Make Peace With Food & Your Body! We hope you have gained more knowledge on how to be a healthier you!

Jan 31, 2017

Please leave us a review: http://openskyfitness.com/review

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Should You Count Calories?

Are counting your calories really worth it? On this episode of Open Sky Fitness, Rob and Devon discuss the disadvantages and benefits of counting calories on a daily basis.

Counting Calories is a Mental Game

 

"Doing such a low-calorie diet can be dangerous because you don't really learn how to live a healthy lifestyle. You learn how to live a low-calorie deficit lifestyle and it messes with your body." - Rob and Devon Dionne on one of their clients following a low-calorie diet to lose weight fast.

 

The mentality that we have to eat less and move more actually hurts us. It makes us all feel targeted and that we're not doing enough even though we're really giving it all we've got.

All of our bodies are different and we have different health goals. Diets are created to help people, but the reality is that extreme diets like low calorie diets only help 5% of people! That's right, low calorie diets have a 95% fail rate!

 

A Strict Health Program or Diet is Not Your Golden Ticket

Programs like The Biggest Loser or meal plans like Jenny Craig and Weight Watchers may seem like they help people experience health miracles, but they're really not sustainable in the long term.

Once you're done with a program like The Biggest Loser, you have to figure everything out for yourself again. You're not in such a strict environment anymore. You have to learn how to cook for yourself and maintain your healthy lifestyle while balancing everything  out- work, family, and other responsibilities at the same time.

 

"The best thing that you can do to see improvement in your health is to eat whole foods and find a physical activity that you love and can do for 2-3 times a week." - Rob and Devon Dionne on living a healthy life.

 

What is a Calorie?

 

It's true that if you eat more calories than you can burn, you will gain weight and if you eat fewer calories than what your body needs, you will lose weight. But the question to answer is: How are you burning those calories? - Devon Dionne

 

A calorie is essentially a unit of energy that the body can utilize.

It's easy to keep track of the calories that you take in, but it gets complicated when you want to calculate how many calories you're burning with exercise.

A lot of people believe that the calories that come from what they've eaten and what they're burning are the same, but this is not true. There are many different factors that come into play that help you burn calories.

Your body actually utilizes and burns calories in 4 different ways:

  • Resting metabolic rate
  • Thermogenesis: the calories it takes for your body to digest food
  • Hormones
  • Exercise

 

Your Resting Metabolic Rate

 

"We're genetically designed to over eat. So when we have the opportunity to over eat, we do it because our bodies are designed to store as much excess energy as possible for the times when we do not have the opportunities to consume food." - Rob Dionne

 

Think of your body like a bank and the calories that you consume are your salary. Each day, you take in a certain amount of money/calories and you either spend it all or you have a bit left at the end of the day. The money/calories that are left over from before go into the bank/body storage.

If you spend what you take in, you don't lose weight and stay the same, but if you have calories left over, you gain weight by storing fat.

Doing a low calorie diet is like chopping our salary by 1/3 of what our body is used to consuming. When we lower our calorie intake, our body learns that it cannot burn as much as it could before because it wants to hold onto the fat that we've stored.

Storing calories and fat is a natural survival tactic that humans have had for centuries. We've had it ever since we were hunters and gatherers when food wasn't always available for us.

A low calorie diet lowers your metabolic energy rate because your body wants to hold onto the energy.

 

Thermogenesis: Whole Food vs Processed Food

Thermogenesis tells us how many calories we're able to burn in our digestive system.

There was a study done about how our bodies are able to burn calories when we eat whole foods vs. processed foods. During the study, one group ate whole-wheat bread sandwiches with real cheddar cheese and the other group ate white bread with processed cheese. In a nut shell, the study concluded that we use way more energy and calories to digest whole foods than we do for processed foods.

The quality of food that we eat makes a difference in the amount of calories we burn. 

In another example, Rob and Devon took a close look at how a processed meal of 1,700 calories from a fast food restaurant compares to a whole meal of at most 1,000 calories that contains a steak with veggies and/or potato.

Our body can easily digest the 1,700 calorie meal so our body doesn't really burn a lot of calories. However, when we eat a whole meal of steak and vegetables, the body burns so much energy and calories just to digest all of the food during thermogenesis.

 

The Connection Between Calories and Hormones

 

"Calories in restaurants and on labels can give or take by 20%. So the FDA will allow for a protein bar to label the product as having 20% less calories than it actually does have. Therefore, a protein bar may say it has 200 calories, but it could actually have 20% different and have up to 240 calories." - Devon Dionne

 

Insulin Production Can Increase

When we're healthy, our cells are able to receive energy from food in the form of glucose. If we have too much glucose, then the excess amount is stored as fat.

If we follow an unhealthy diet, the glucose is unable to get into the cells to give us energy. Instead, the glucose just ends up staying in the blood stream. But we don't want the glucose to stay in the blood stream and so our body keeps pumping more and more insulin to try to get rid of it. If the glucose has no where to go, then it ends up in the liver and stored as fat. When there's too much glucose in the body, we can become insulin resistant.

When we have so much insulin in our bodies and we're depleted of energy, we could have Type 2 Diabetes.

 

The Function of Adrenaline Can Slow Down

Because of over production of insulin, adrenaline cannot function properly. It cannot use fat from the cells and utilize them. If you eat all the time, you'll have too much insulin and your body cannot release adrenaline.

 

The Right Amount of Proper Exercise Can Burn Calories

 

"Cardio is a great way to burn calories in the moment. But weight lifting burns more calories overtime and increases both your metabolism and insulin sensitivity." - Rob and Devon Dionne

 

No one should feel like they have to force themselves to do a certain workout for so many hours and days each week. To help you burn more calories with exercise, find something that you enjoy doing. Whatever form of exercise you love to do, make sure that it's doable and you can do it a couple of times each week. Maybe you can't hike every day, but you can at least go for a run or hit the gym during the working week.

The best way to see results is to do both cardio and lift weights. Cardio helps you instantly burn calories, but lifting weights will allow you to have long-term results.

Just keep in mind that the more muscles you have, the more weight you will have to lift over time.

 

Too Much Exercise is a Recipe for Disaster

Believe it or not, there is such a thing as working out too much. Over-exercising will actually help you gain weight!

When you're stressed out and you're working out a lot, your cortisol stress levels will increase. When your cortisol levels are high, it decreases your insulin resistance and you hold more weight in your body.

 

When Is Calorie Counting a Good Idea?

Calorie counting can be good for two things:

  1. A starting point to know your body
  2. When you're preparing to be in a fitness competition

Counting calories is a great way to know the base point of  your health and how many calories you're eating each day. It can help you pay attention to the foods that you're eating, the portion size, and understand how many calories you should cut out from your diet.

You don't have to count calories forever. Just do it for a week or so to understand your personal nutrition. 

Keep a food journal to track everything including how many carbs, proteins, macro-nutrients, and fats you're eating.

 

Counting Calories Can Do More Harm Than Good

 

"What are you learning about your body when you go on a diet? Besides just losing weight, are you paying attention to your energy levels, digestion, sleep, or even your mental health? Pay attention to those factors because when you put your body through a calorie deficit, it's less likely that your body will be able to run smoothly." - Rob Dionne

 

Unless you're just starting to take a look at your nutrition or you're going to be in a body building competition soon. There's really no reason why you should be concerned with counting calories.

To summarize this topic, here are reasons why you shouldn't be counting calories:

  • It's mentally unsustainable
  • Slows down your metabolism
  • Easy to yo-yo your diet
  • Creates stress and bad moods
  • Poor quality of food from programs like Jenny Craig and Weight Watchers
  • Harms your digestion, sleep, and mental health

 

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

 

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

5:00  Yes or no? Calorie counting: effective strategy for weight loss in the long term?

8:00  Why programs like The Biggest Loser won't help you live a healthy life for the long-term

10:50  What is a calorie?

12:35  Resting metabolic rate explained

18:05  Thermogenesis: How many calories burn in our digestive system

21:30  The connection between calories and insulin

28:50  The function of adrenaline

30:30  The quality of food makes a difference with burning calories

33:15  Low calorie diets increase stress hormone levels

35:00  Different cultures and lifestyles have different diets to follow

36:20  How exercise affects your intake of calories

39:00  There's such a thing as too much exercise

39:30  A summary of why you should avoid a low calorie diet and even counting calories

47:20  Closing comments with Rob and Devon

50:10  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 133- Should I Count Calories? Why or Why Not? We hope you have gained more knowledge on how to be a healthier you!

Nov 29, 2016

Please leave a review at openskyfitness.com/review

Join Us for a 10k Holiday Fun Run!

Devon and I will be participating in a 10k run in Santa Monica, California on Sunday, December 4th. Get in touch with us about meeting up and click here for more details.

November Nutrition Month: Week 8-Dogmatic Approach to Nutrition

 

One of the members of our Open Sky Fitness Podcast Facebook Group shared her experience watching on a documentary on Netflix called "Food Choices."

 

It's great to learn about different diets and to be well informed about what you're eating. We want you all to know that there is not just one correct way to eat healthy. This prompted Devin and I to want to talk about why using a dogmatic nutrition approach is so problematic.

If you watch this documentary, you will see that it uses a one-sided, dogmatic approach to nutrition. This approach basically uses scare tactics to teach people that the only way to live a healthy life and help the environment is to follow a plant-based only diet.

What this documentary could have focused on instead is why we should always approach nutrition with an open mind and look at different facts, arguments, and discussions.

 

Nutrition Topics for October and November

October:

Week 1Which Popular Diet is Best for You?

Week 2-Kitchen Clean Out Hacks

Deciding to make a change towards turning your life around by eating better, exercising more, and becoming an overall healthier you can be liberating, but also challenging. A health journey is much easier when there is someone there to support you each day. But what do you do if the people closest to you aren't 100% with you for your health goals? How can your family and relationships continue to grow when you want to make significant life changes? What can you do to help your loved ones eat better too? Where do you even begin talking to them about living a healthier life? As part of our October Nutrition Month, this week, Wellness Author and Health Coach, Michael Tamez, joins Devon and I as we share our favorite nutrition tips for the family. Have a specific question about nutrition? If you have any specific questions or concerns about nutrition, contact us by email at rob@openskyfitness.com and devon@openskyfitness.com. Talk about nutrition with us! We've already been discussing nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle. Click here to join the conversation https">Nutrition Tips for Your Family

Week 4- Convenient Foods and Meal Prep Hacks

November:

Week 5How to Hack Your Diet: Carb Cycling and Fasting

Week 6- Keys To A Healthy Gut

Week 7- Hot Topics: Gluten and Sugar

Week 8- The Problem with the Dogmatic Nutrition Approach

 

The Evolution of the Human Diet

 

"We're constantly learning more  each day about nutrition and we need to be open for change." - Devon Dionne

 

The human race has been developing for thousands of years and we are still evolving to find the best nutrition for ourselves.

In accordance to different cultures and environments, groups of people will always follow different diets that are the best for them. Why? Because we all have different genetic makeup so one food that may be good for one person, might not be so healthy for another person.

One great example is dairy. Only a small percentage of the population can digest dairy, but the rest do not have the genetics for that type of capabilty.

Inuits have a diet that contains mostly meat because they can't grow vegetables in the cold. They need different sources of meat to help them live and stay healthy in that extreme environment.

Aboriginal cultures eat off of the land and that includes reptiles, bugs, birds, plants and other sources of protein from fish when they can find it.

Other cultures that follow different diets that we mention in the podcast include:

  • Native Americans
  • Tribes in Africa
  • Okinawans
  • Finnish
  • Japanese
  • Chinese
  • Other cultures that purposefully drink raw milk

Because of their environment and genetics, the diets of these cultures worked great for them compared to other diets.

Even in the mainland part of the USA, we never used to eat as many grains and cereals as we do now. More grains and cereals were introduced into our diets because of the agricultural revolution.

 

Myths About Omnivore Diets

 

Myths About Proteins

As humans, we are naturally omnivores and need both meat and plants in order to absorb the nutrition that our bodies need.

According to the documentary, "Food Choice," we don't actually need as much protein like we thought we did. Therefore, there's no nutritious reason to eat meat when we can just eat plants.

But our bodies do need that protein and there are plenty of healthy options to eat grass fed meat compared to grain fed meat.

Our brains also need that protein from meat to stay strong and healthy. During the Paleothic era, our brains actually grew 20% once we began to consume meat from nature

Our bodies are built to consume meat for protein because it is bioavailable and therefore easier to absorb the nutrients.

Vegetarians can consume their protein from eggs and dairy, but it's much harder for vegans to consume the right amount of protein that their body needs just from grains and beans.

 

"It's possible to be healthy as a vegan or vegetarian, but it's more difficult and you have to be thoughtful all the time." - Devon Dionne

 

Myths About Cholesterol

 

"It has been highly debunked that meat has a direct connection to high cholesterol." - Rob Dionne

 

Not only it is false that meat has a connection to high cholesterol and it will kill you if you eat a lot of it, but it is also not true that a high fat diet causes cholesterol and that in turn causes heart disease.

But what can make your cholesterol go up? A high intake of carbohydrates. 

We also tend to forget that there are two types of cholesterol: HDL and LDL.

Meat has LDL cholestoral and this is actually a good thing because LDL feeds your brain.

What is bad about LDL is that it can become oxidized from the consumption of too many carbohydrates which can create plaque in your arteries.

 

Research and Choose a Diet That is Right for You

Dogmatic approaches to nutrition like the one from "Food Choice" create a Doomsday mindset for us. They create fear in our minds that we have to follow their way or we'll get sick and die.

The problem with dogmatic approaches to nutrition is that they don't bring up arguments from different opinions. Why would they? They purposefully don't want to create a sense of doubt with the information that they are proving so they can create a following and make money.

We're not saying that you shouldn't follow a vegan or vegetarian diet, but that you should make healthy decisions about food based on what your body needs. 

If you have strong beliefs about not eating any kind of animal, that's a wonderful thing and we're happy for you. We might not necessarily agree with that choice because we believe that meat is an important part of a nutritious diet, but if you believe that a vegetarian or vegan diet is right for you, that's great! If you follow a diet because of religious or other beliefs, that's beautiful as well.

Discovering the Perfect Diet for You

Devon and I really suggest that you look at both sides of the argument and look into different diets. Listen to your body and pay attention to your gut.

A diet isn't right for you if you're experiencing any gut or gas problems, if you're sick a lot, or your energy is low.

If your weight is not where you want it to be and you have trouble either gaining weight or losing weight, you may want to look into changing your diet as well.

Look at your blood markers including sugar and protein levels. What is your body lacking and how can you fix it?

Pay attention to your emotions as well. Is your thinking cloudy or are you having negative thoughts? Are you depressed? These are also all signs that your diet is not working of you and something has to be changed.

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link.

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

2:00  OSF Facebook Group shout outs

5:00  Nutrition Months October and November Recap

8:00 The Problem with the  Dogmatic Nutrition Approach

16:00 The evolution of the human diet

19:00  What's the biggest difference between the amount of protein or aminos for a vegan and someone who does eat meat?

23:00 Why it's important to be open to research and change around nutrition

28:40 The false idea that meat is high in cholesterol

32:50  Dogmatic nutrition beliefs are one-sided

35:30 Fact or Fiction: Does constantly eating meat shorten your life?

38:00  What are the other healthy diets for different cultures?

44:00  Why do dogmatic approaches to nutrition exist?

49:00  The best thing is to choose a diet that is right for you

50:30  Closing comments with Rob and Devon

52:30  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 123- Hot Topics: Gluten and Sugar! We hope you have gained more knowledge on how to be a healthier you!

Nov 22, 2016

Please leave us a review at openskyfitness.com/review

 

Join Us for a 10k Holiday Fun Run!

Devon and I will be participating in a 10k run in Santa Monica, California on Sunday, December 4th. Get in touch with us about meeting up and click here for more details.

 

November Nutrition Month: Week 6- Gluten and Sugar

This week, Devon and I are talking about Hot Topics in Nutrition: Gluten and Sugar!

There's a very high amount of Americans that over-consume gluten and sugar. Unfortunately, large amounts of products containing gluten and sugar can lead to different autoimmune diseases.

Today, we'll talk about what products contain high amounts of sugar and gluten, how they affect the body, and what you can do to turn our health around.

We also took some time to answer the question: What and when should you eat for pre and post workouts?

Talk about nutrition with us!

We've already been discussing nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle.

Each week, we'll be discussing a different nutrition topic!

Nutrition Topics

October:

Week 1Which Popular Diet is Best for You?

Week 2-Kitchen Clean Out Hacks

 

Week 4- Convenient Foods and Meal Prep Hacks

November:

Week 5How to Hack Your Diet: Carb Cycling and Fasting

Week 6- Keys To A Healthy Gut

Week 7- Hot Topics: Gluten and Sugar

 

 All About Gluten

What is gluten? Gluten is a protein that is found in wheat, grains, and other foods. It helps hold processed food together including:

  • Breads
  • Pasta
  • Cereal
  • Doritos
  • Pretzels
  • Crackers
  • Nuts
  • Fried food
  • Cupcakes
  • Cookies
  • Flour
  • Stuffing
  • Pie crust

Gluten can even be found in foods that have been crossed such as peanuts and Brazilian nuts.

Today, the genetic makeup of gluten is so different than what it used to be. During the 1980s, there used to be around 30 different types of gluten in the USA. After years of crossing different types of gluten, we only have about 3 or 4 types now.

 

What is Gluten Sensitivity?

A person can be allergic to either gluten or gliadin and any of the 12 smaller parts that make up gliadin.

Extreme cases of gluten sensitivity can lead to Celiac Disease, a genetic disease. This is an allergic reaction to gluten that is also an autoimmune disease that can cause damage to the stomach.

Because Celiac Disease is a genetic disease, it can be turned on with enough gluten. Once it's turned on, it cannot be turned off. There's about 1 in every 200 people that have Celiac Disease and there's a chance that 1 in 30 are undiagnosed. Chances are higher if you are of European descent.

Besides the small intestine, you can be gluten sensitive to to other parts of the body such as the brain.

 

What are Celiac Disease and Gluten Sensitivity Symptoms?

People who have Celiac Disease or are sensitive to gluten can have the following symptoms:

  • Abdominal pain
  • Bloated belly
  • Nausea
  • Constipation
  • Diarrhea
  • Gas

How Can You Test for Gluten Sensitivity?

You can test for gluten sensitivity with either a Cyrex Array 3 Test or  C Reactive Protein test to test for inflammation of the body.

What Can Happen to Your Body with Gluten Sensitivity?

Your body doesn't like the gluten and overtime it starts to create antibodies against the gluten that it's allergic to, but also other parts of your body and can create autoimmune diseases such as: Alzheimers, autism, dementia, MS, Parkinson's etc.

Autoimmune Diseases can include:

  • Thyroid problems
  • Type 1 Diabetes
  • Ffibromialgia
  • Liver Disease
  • Rheumatoid Arthritis
  • Skin Disease such as Eczema

Fortunately, a lot of these diseases can be treated by simply removing gluten from the diet!

 

Sugar and Our Health

 

"It's not fat that makes you fat, it's sugar that makes you fat." - Rob Dionne

 

Our ancestors had it right when it came to eating fruit since it is the most natural food we have that contains healthy sugar. Today, we're more likely to find overly processed food in the stores that contain ingredients such as high glucose corn syrup.

According to the latest release from the World Health Organization on sugar guidelines, we should only be consuming about 6 teaspoons of sugar or less  each day. That's about 4-6 packets of sugar in your coffee!

Two Main Sugars: Fructose and Glucose

There are two main types of sugar that we intake on a daily basis: Fructose and Glucose.

Fructose comes from fruit and honey.

Glucose is the simplest form of sugar and it can be found in foods such as vegetables, leafy greens and some forms of sugar.

Our body creates glucose by turning the food we eat into glucose!

 

How Does the Body Digest Fructose and Glucose?

  1. We eat the food, the body breaks down the food and sugar is broken down in the blood stream, your pancreas releases insulin for your cells.
  2. When you have too much sugar and the cells are full, your pancreas transfers the sugar to your liver and it is stored as a glycogen for later use.
  3. If the glycogen is full and you're still eating sugar, you start to turn that into fat.
    1. Too much can create insulin resistance and lead to Type 2 Diabetes

 

Uncovering Hidden Sugars

Food and Beverage labels can include an assortment of different hidden sugars:

  • High Fructose Corn Syrup
  • Cane Sugar
  • Corn Syrup
  • Dextrose
  • Maltose
  • Sucralose
  • Evaporated cane juice
  • Fruit juice concentrates
  • Monosaccharides
  • Disaccharides

 

Health Problems Because of Sugar

A numerous amount of health problems can occur because of consuming too much sugar:

  • Obesity
  • Diabetes Type 2
  • Heart Disease
  • Stroke

Foods to Avoid to Prevent Diabetes & Other Health Problems

Avoid any simple carbs that the body will break down quickly:

  • White bread
  • Wheat/ whole wheat breads
  • White rice
  • Baked white potatoes
  • Bagels
  • Croissants
  • Vanilla wafers
  • Graham crackers
  • Pretzels
  • Corn chips
  • Cookies
  • Jelly beans
  • Gatorade
  • Beer

What foods should you be eating?

Any complex carbs such as:

  • Starchy veggies
  • Sweet potatoes
  • Squash
  • Leafy veggies

 

Workout Nutrition

Pre-Workout Nutrition

Depending on each person, they may or may not want to consume any food or beverages such as a smoothie or coffee before they workout. Overtime, you should know whether or not your body benefits from nutrition before you go workout.

If your workout is suffering, you need more energy, or you're hitting a plateau, you might want to consider eating before you work out. If eating makes you feel nauseous during a workout (especially an early morning workout), then make you should wait to eat till after you're done.

When Should You Eat Before a Workout?

It really depends on the time of day, but you should try to consume something at least 30 minutes-1 hour before your workout.

What Foods and Beverages in General?

You will want to eat fast, digestible foods. You should consider eating carbohydrates as your first option, then proteins is second, and your last possible option are fats. Fats are the slowest digestible food so you should eat a very small amount of it if you're considering eating that.

If you want to build muscle mass, then you should definitely eat some protein before your workout. I suggest eating food 30 minutes-1 hour before your workout because if you eat as soon as you get to the gym, then it's too close to the start of your workout.

Your body won't have enough time to digest the protein and your body will be forced to use your muscle mass for energy. You will feel very sluggish because your body is working so hard to digest the food at the same time that you're trying to exercise.

How Much Can you Consume Before a Morning Workout?

Depending on how fast your body is able to metabolize food, you can consume anywhere between 100-700 calories.

Some great food options during the morning include:

  • Bananas
  • Berries
  • Greek Yogurt
  • Nut butters
    • Peanut Butter
    • Almond Butter
  • Honey
  • Low-sugar jelly
  • Steel cut oats/oatmeal
  • Rolled out oats
  • Hard boiled eggs
  • Avocado
  • Nuts

Beverages to help your energy include:

  • Coffee with Half n Half, coconut oil, or grass-fed butter
  • Tea with caffeine
  • Mate

Supplement Options

A protein shake with bananas, berries, almond milk, or nut butter is a great combination. We also recommend adding branched chain amino acids to your protein shake. Not only are protein shakese great for pre workouts, but for post workouts as well.

You should try to stay away from any pre workout drink that has caffeine such as N.O. Xplode. The caffeine can be addicting and give you a lot of anxiety. In addition, drinks like this have tons of artificial colors and flavorings that are horrible for your body. You're better off with coffee, tea, or mate.

 

 What About Pre-Workout Foods for the Afternoon or Night?

Try to eat something at least an hour before your workout so that you have energy. Any protein such as fish, meat, or eggs with complex carbohydrates like starchy veggies or grains and a minimum amount of fat so that your body can quickly digest the food. This should be eaten about an hour before you workout.

A simple,quick fix is a smoothie that includes leafy greens, bananas, protein powder, and anything else from the breakfast list above. Try to consume this about 30 minutes before your workout.

 

Post Workout Food Options

If you had an intense workout, you can eat a lot of carbs because you exerted your body's limit and now you need the carbs to help you rebuild your muscles. If you did a light workout such as a walk on the treadmill, you should stay away from carb loading.

To follow a macronutrient diet that includes about 2,000 calories, you should break it down as:

  • 40% carbs (800 calories, 200 grams)
  • 40% protein
  • 20% fat

As a post workout, you should consume 25-40% of carbs for your daily intake. 25% of carbs is about 50g minimum. You can eat starchy vegetables such as:

  • Yams
  • Sweet potatoes
  • White potatoes
  • Squash
  • Pumpkins
  • Beans
  • Legume
  • White rice
  • Quinoa

Similar to carbs, your protein post-workout should also have a minimum of 50 grams:

  • Steak
  • Chicken
  • Fish
  • Eggs

Another option includes protein powder mixed with branched amino acids or grass-fed whey or egg white proteins. We really like brands such as Jay Robb for egg white protein.

Fats are not necessary for a post workout meal. What you really need is fast absorbing food.

 

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link.

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

3:20- Hot Topic: Sugar and Gluten

5:40  What should we be eating pre and post workout?

10:30  What can you eat/drink pre-workout during the morning?

18:40  What foods should you eat pre-workout during the afternoon?

21:00 Always stay hydrated

22:10  Post workout food options

28:10  Gluten and Sugar

30:20  What's Gluten?

35:45  What's gluten sensitivity?

40:00  How do people know if they have Celiac Disease or are sensitive to gluten?

42:15  The effects of gluten in the body

48:40  Test your gluten sensitivity

49:30  Sugar and Our Health

50:15  Where did our ancestors get sugar from?

58:20  How does fructose and glucose digest in the body?

1:01:50  What problems can sugar create for the body?

1:04:20 Diabetes Breakdown

1:12:35  Sugar makes you fat, not fat itself

1:14:50  Foods to avoid to stop diabetes

1:18:10  What foods should you be eating?

1:19:00  Closing comments with Rob and Devon

1:22:25  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 123- Hot Topics: Gluten and Sugar! We hope you have gained more knowledge on how to be a healthier you!

Nov 8, 2016

Please leave us a review at http://openskyfitness.com/review

 

Join Us for a 10k Holiday Fun Run!

Devon and I will be participating in a 10k run in Santa Monica, California on Sunday, December 4th. Get in touch with us about meeting up and click here for more details.

November Nutrition Month: Week 5

 

"Gut symptoms like constant gas and acid reflux is your body's way of telling you that something is wrong down there. So if you just ignore these symptoms or cover it up with a medication like Tums or Prilosec, you're completely ignoring your body telling you that it needs help."- Devon Dionne

 

This week, Devon and I will be sharing key tips to having and maintaining a healthy gut! There is so much to cover that we're just going to talk about the basics today.

Having a healthy gut is vital for the rest of your body's health, but fortunately it is also easy to heal it as well with the right combination of food, supplements, or medicine that your body needs.

 

Talk about nutrition with us!

We've already been discussing nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle.

Each week, we'll be discussing a different nutrition topic!

Nutrition Topics

October:

Week 1Which Popular Diet is Best for You?

Week 2-Kitchen Clean Out Hacks

Week 3Nutrition Tips for Your Family

Week 4- Convenient Foods and Meal Prep Hacks

November:

Week 5How to Hack Your Diet: Carb Cycling and Fasting

Week 6- Keys To A Healthy Gut

Week 7- Hot Topics: Sugar and Gluten

 

The Importance of a Healthy Gut

The gut is so much more important that we give credit to it. In fact, the digestive system basically acts like a second brain because it's a sensory organ.

There's a reason why we have English sayings such as:

  • A gut feeling
  • Butterflies in my stomach
  • Feeling sick to my stomach

The reason is because there is a direct correlation between our gut and our emotions and moods.

What's in the Gut?

In the gut system alone, there are 10x more microbial cells than human cells in the body. The majority of that is healthy bacteria aka Probiotics unless you are suffering from poor digestion or an autoimmune system disease.

Healthy probiotics are so important for our body for so many different reasons:

  1. Breaks down the food that are body cannot break down.
  2. Produces vitamins that our bodies cannot receive from food alone.
  3. Feeds on sugars during a fermentation cycle and produces vitamins and nutrients for our bodies.

However, our bad gut bacteria can also create gas and inflammation as well in the digestive system. If you have imbalanced bacteria, you could suffer from inflammation.

 

How to Spot an Unhealthy Gut

On average, around 30-40% of people complain about digestion problems on a regular basis. They think it's normal to have stomach problems, but it truly is not.

Any constant symptoms of even gas and acid reflux are trying to tell you that there is something wrong with your body's health and you need to start paying attention to it.

You can spot a healthy gut, by paying attention to your bowel movements. A healthy gut means having 1 to 2 bowel movements a day and the stool should be long, dark brown, and floating compared to sinking to the bottom. If you're constipated, you many need to intake more water, vegetables, magnesium, and fiber.

Any signs of bloating at any age is another sign of an unhealthy gut. If you notice a baby's stomach is bloated, it could mean that there is something in the formula that is upsetting the digestive system.

 

Heal a Leaky Gut

One sure way that your guy is unhealthy is if it's leaky. Unfortunately the signs may not be super obvious, but there are many ways to combat it. Your body is designed to heal and you can reverse a leaky gut and other stomach issues with the following tactics:

Add Fiber

Fiber is so important for your gut's health and bowel movements. Once it is in your stomach, it helps begin a fermentation process that assists with digesting your food and pushing it through the body.

Your body cannot absorb fiber, but there are many sources of both soluble and insoluble fiber elements:

  • Vegetables
    • Sweet Potatoes
    • Potatoes
    • Yucca
    • Celery

Leave out Sugar and Gluten

Sugar and gluten are BIG issues when it comes to gut health. Having a heavy gluten/sugar diet can lead to a leaky gut or autoimmune disease.

If you're constantly eating food that has been sprayed with pesticide or foods that include artificial coloring and flavoring, or preservatives and drinking from non-BPA plastic bottles, this poor diet will start to break down the gut lining and create holes in it.

A leaky gut can then develop into an autoimmune disease such as:

  • Hashimoto’s Disease
  • Celiac
  • Multiple Sclerosis
  • Diabetes Type 1
  • Rheumatoid Arthritis
  • Inflammatory Bowel Disease
  • Irritable Bowel Syndrome
  • Parkinsons
  • Cancer
  • Heart Disease
  • Alzheimer's

Avoid Possible Hidden Dangers

Sometimes the medicine that is supposed to help us can cause the most damage. Be sure to talk in detail with your doctor about the following:

  • Antibiotics
  • Birth Control Pills
  • Anti Inflammatory Drugs

 

Mood Disorders Caused by Your Gut

Studies have shown that people with depressive disorders have an alarming high amount of harmful gut bacteria. High cortisol levels that cause stress could be the cause of harmful gut bacteria. Also, if a person is eating large amounts of processed, zero-nutritious foods, that can trigger an autoimmune response and impact your emotional health as well.

Food can really impact our energy and mood. If you consistently eat bad food, your mind and body will be in a consistent slouch. Before you allow your body to adapt to feeling that way, you should change your diet and replace unhealthy food with nutritious, natural, real foods.

 

Improve Your Gut Health

Stick to Simple Foods

To improve your gut health, the first thing to do is to clean up your diet by eating simple, basic foods. As mentioned before, get rid of any toxins such as:

  • Sugar
  • Gluten
  • Artifical flavoring labels
  • Natural flavoring labels

Strict Dairy Exceptions

If you don't have a dairy problem, you can eat yogurt and kefir such as products from Lifeway Kefir.

Eat Fermentable Fibers

Your diet should include fiber that can help your body with the fermentation cycle:

  • Sweet Potatoes
  • Yams
  • Yucca
  • Sauerkraut
  • Kimchi

A couple of bites of sauerkraut is actually great to eat before every meal to help!

Supplements to Heal Your Gut

Some great supplements and other food sources that can help heal your gut include:

  • Apple Cider Vinegar: Rather than using a product like Tums to combat stomach acid, the problem might be that your body NEEDS stomach acid and it's low. Vinegar can help give you more stomach acid to digest food.
  • Hydrochloric Acid (HCl)-Similar to apple cider vinegar, some people might actually need this to help create more stomach acid rather than suppress it like Tums. You should be under a doctor's supervision for this and it's only for extreme stomach problems.
  • Bone broth: Amino acids from the collagen help to reverse the damage in your stomach.
  • Probiotics: ingesting healthy bacteria
  • Prebiotics: ingesting the food that your gut bacteria eats

 

How Long Will it Take Your Gut to Heal?

Depending on your case, you may have to stick to a very basic diet for an amount of time that could be anywhere from 6 months to several years.

Once you're feeling better or your doctor has permitted you to do so, add different foods to your diet and see what affects your stomach.

Unfortunately for some people, they have to live a strict diet for the rest of their lives, but it is a very small percentile of the population.

Devon's Experience Healing Her Own Lyme Disease

In order to help heal her body and be rid of Lyme Disease, Devon had to follow a very strict, clean Paleo diet for 6 months. During that time, she did not consume any sugar nor alcohol and had to take a high number of supplements each day to heal herself.

 

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link.

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

2:10  100 Members in the OSF Podcast Facebook Group!!

7:30 Let's talk about gut health!

10:00 Signs of an unhealthy gut

14:00  What's in the gut? Why is bacteria so important?

17:00  How science is helping people with their gut health

22:00  Leaky gut symptoms

29:50  Mood disorders caused by your gut's health

34:00  Adjusting your diet to heal your gut health

38:00  Devon's experience healing her own Lyme Disease

39:45  What you can do to heal your gut

41:50 Combating against parasites

42:50 Supplements and aids to improve gut health

52:00  Closing comments with Rob and Devon

54:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 121- Keys To A Healthy Gut! We hope you have gained more knowledge on how to be a healthier you!

Oct 31, 2016

Please leave us a review: http://openskyfitness.com/review

Join Us for a 10k Holiday Fun Run!

Devon and I will be participating in a 10k run in Santa Monica, California on Sunday, December 4th. Get in touch with us about meeting up and click here for more details.

November Nutrition Month: Week 5

We're onto Part 2 of our Nutrition Series! Kicking off November Nutrition Month, Devon and I will be sharing tools and tips on how to tweak your diet to see the health and wellness results that you want:

  • Portion Control
  • Fasting
  • Carb Cycling

However, these tools are here to help you when your regular diet isn't working for you, you're at a plateau, and you need some change to get the results that you want.

Because everyone's body is different, some of these tools may work for some people, but not others. If you have any questions about these tools, nutrition, or anything, just send us an email. We're more than happy to help you!

Talk about nutrition with us!

We've already been discussing nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle.

 

Each week, we'll be discussing a different nutrition topic!

Nutrition Topics

October:

Week 1Which Popular Diet is Best for You?

Week 2-Kitchen Clean Out Hacks

 

Week 4- Convenient Foods and Meal Prep Hacks

 

November:

Week 5- Tools to Tweak Your Diet

Week 6- Gut Health

 

Portion Control Guideline Tips

It's common to think that the serving sizes that we receive at restaurants is the perfect amount, but it's not. The reality is that restaurants serve way too much food than they should and end up overeating or overindulging when we go out to eat.

Don't follow restaurant portion servings, but keep in mind that every person's body is different and their plate's food portion will differ in accordance to their body size and weight. People who weigh more will eat more food and smaller people will eat less food.

On everyone's plate you should have the following food categories for a healthy diet:

  • Protein
  • Starchy Vegetables
  • Non-starchy Vegetables
  • Healthy Fats

How Much Protein on Your Plate for a Healthy Diet?

The amount of protein that you should eat is measured by the size of your palm. Not your fingers, just your normal palm. For both men and women, they should eat about 1-2 palm sizes of protein.

Healthy sources of protein include:

  • Steak
  • Ground Beef
  • Pork Chops
  • Chicken Breast
  • Turkey Breast
  • Tuna fish
  • Halibut
  • Salmon
  • Tilapia
  • Tofu

How Many Vegetables on Your Plate for a Healthy Diet?

Try to include both starchy vegetables and non-starchy vegetables on your plate of food.

Starchy Vegetables include any variety of:

  • Tubers
  • Potatoes
  • Squashes

Women should include a portion in the size of their fist and men can have a portion that is a fist and a half.

Non-Starchy Vegetables can include anything green and leafy such as:

  • Asparagus
  • Broccoli
  • Kale
  • Cauliflower
  • Onions
  • Peppers
  • Zucchini
  • Celery
  • Cucumber

When it comes to non-starchy vegetables, you can pretty much all that you want! For a minimum amount, we do recommend that women eat a fist of these veggies and men have a fist and a half portion. If you can have a portion size of 2 fists, that's great!

How Many Healthy Fats on Your Plate for a Healthy Diet?

Healthy fats include:

  • Coconut Oil
  • Grass fed butter
  • Olive Oil
  • Avocado Oil
  • Avocados

You can measure healthy fats by your thumb size and we recommend a portion size of 2-3 thumbs.

 

Party Portions for the Holidays

 With the holiday season around the corner, you'll probably be attending lots of events with family, friends, and co-workers. It can be super tempting to eat lots of food; especially if there is a buffet at the party.

"Grab a small plate instead of a large one." 

Instead of getting a large plate to completely fill up on with food, take a smaller plate instead and fill it up with vegetables such as starchy sweet potatoes, zucchini, mashed potatoes, but try to fill up on lots of leafy greens. Include protein as well on your first plate to help satisfy your stomach. Also try to eat your food in this order: veggies, proteins, and finally starchy vegetables.

By the time you've finished your first plate, you'll have eaten a good amount of healthy, nutritious food that will satisfy you enough that you won't be tempted to eat a ton of food afterwards.

 

Common Portion & Diet Myths

There's a common portion myth and saying that goes, "You can eat as much as you want as long as it's healthy i.e. vegetables."  However, this only counts on if the food is actually healthy to eat in large amounts and it depends on how it's prepared in the kitchen.

For example, cheese is a good source of dairy and protein, but too much is not good for our stomach's digestion. It's very easy to over eat foods that are healthy like cheese, but cheese is only good for us in small amounts. A good portion size of cheese would be 3 die sized pieces or the size of your thumb.

So smaller portions of healthy foods are okay, just don't eat small portions of unhealthy food all the time like getting a daily Starbucks Frappucino or eating dessert after dinner every day.

 

If we're eating healthy food, why do we eat less of it?

Healthy foods are more nutrient dense and therefore we don't overeat them because they satisfy our stomachs.

In comparison, we're likely to overeat on less nutrient dense foods such as Doritos or fast food because they have empty calories that we crave. Why do we crave these unhealthy foods and never seem to feel full? It's because unhealthy foods and snacks are not giving our bodies the nutrition that it really needs.

 

Fasting 101

What is fasting? Fasting is simply not eating over a period of time. In fact, we all go through a fasting period every night when we go to bed and fall asleep and wake up to have BREAKFAST. Our first meal of the day actually helps us to break the fast!

How Does Fasting Help Our Bodies?

Fasting has a ton of health benefits:

  • Weight Loss
  • Improves Insulin resistance and sensitivity
  • Cardiovascular Disease
  • Lowers Diabetes
  • Lowers Blood Pressure
  • Brain Function

High Stress Levels or Building Muscle? Stay Away from Fasting

Fasting has a lot of great benefits, but it's not suggested if you're currently going through a period of high stress or you're not able to sleep well at night. 

Fasting is supposed to naturally put the body into stress mode aka Adaptive Stress Response to help it lose weight. Therefore, if you're going through already stressed out, fasting will just fatigue your body even more. 

You should also stay away from fasting if your main focus is to build muscle, not lose weight. Fasting is not good for muscle building because you're depleting the calories that your body needs to restore and build muscle tissue.

Different Types of Fasting

Devon and I explain the several different types of fasting further in the podcast (33:30):

  • Dietary Restriction Fasting
  • Chronic Dietary Restriction
  • Intermittent Fasting
  • Alternate Day Fasting

 

What is Carb Cycling?

Carb cycling is essentially the process of mixing low carb days, high carb days, or no carb days. During the week, you decide which days you'll eat a high number of carbs, low number, or no carbs at all. This cycle helps a person to lose weight because it revolves around calorie deficits. 

What isn't carb cycling? Only eating carbs on days that you workout or include carbs as part of one meal during the day. 

Who's a Candidate to Begin Carb Cycling?

Carb cycling is perfect for those who want to lose weight, but these people must also be working out constantly to tolerate the constant fluctuation of eating different amounts of carbohydrates, fats, and proteins on different days. 

Carb cycling is about burning fat, not building muscle. Any diet that focuses on lowering food and calorie intake like carb cycling, is for losing fat, not gaining muscle. It is very common for body builders and physique competitors to participate in carb cycling to lose excess fat after they've built their muscles. 

 

How to Start a Carb Cycle

The amount of carbohydrates and healthy fats will always change, but proteins stay the same.

To begin a carb cycle, you need to know how many calories you're taking in. 

High Carb Days

As an example for a person who weighs 200 pounds, if you know that you need to take in 2,000 calories a day, that's 14,000 calories per week. High carb days have an increase in calories (2,400 for example..increase your calorie intake by 400 calories). Let's say you do high carb days 3 times a week (M,W,F).  

If you take 2,400 calories during a high carb day, you should take 7,200 calories during for the total of those 3 high carb days.

On a high carb day,  your diet would include:

  • 50% carbohydrates or 1,200 calories or 300 grams
  • 33% is from protein** or 800 grams or 800 calories
  • 17% Healthy fat or 400 calories or 45 grams. 

**1 gram of protein per pound of body weight is more or less how much you want to eat. So a 200 pound person would take 200 grams of protein. There are 4 calories in 1 gram of protein so you would be taking in 800 calories when you eat 200 grams of protein and that amount is constant for both low carb and high carb day.

Low Carb Days

14,000 total calories-7,200 from 3 high carb days=6,800 calories for the remaining 4 days of the week or 1,700 calories per day on low-carb days.

On a low carb day, your diet would include:

  • 20% Carbohydrates or 300 calories 
  • 50% Protein or 800 calories or 800 grams
  • 30% Healthy Fats or 600 calories

No Carb Day

A no carb day is very similar to following the Ketogenic Diet. 

 

 

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link.

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

8:30  Keep track of your weight loss results

9:15 Tools that you can use to tweak your diet: Portion Control

14:45  Party Portions for the Holidays

17:15  Portion Myths

21:30  What our daily plates should look like

23:00 Fasting: What is it, is it good for us, and what should we do?

25:20  What is fasting is not good for? Muscle Building and High Stress Levels

28:40  Why did our ancestors fast? What are general thoughts on fasting?

33:30 What are the different types of fasting?

34:00  Dietary Restriction Fasting

34:50  Chronic Dietary Restriction

36:30  Intermittent Fasting

40:50  Alternate Day Fasting

43:20  Fasting has other benefits than just weight loss

 

47:40  When is it a good time to start fasting? How do you prepare for it?

49:30 Carb cycling explained

52:00  Examples of how to start carb cycling

57:00  How much should you eat for low carb and high carb days during a carb cycle?

1:02:40 Why use tools to tweak your diet?

1:05:00  Closing comments with Rob and Devon

1:10:02 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 120- Tools to Tweak Your Diet! We hope you have gained more knowledge on how to be a healthier you!

Oct 25, 2016

Join Us for a 10k Holiday Fun Run!

Devon and I will be participating in a 10k run in Santa Monica, California on Sunday, December 4th. Get in touch with us about meeting up and click here for more details: http://www.active.com/santa-monica-ca/running/holiday-fun-5k-10k-15k-half-marathon-2016-25929607?int=

 

 

To live a health life, preparation is key on this wellness journey. Therefore, as part of our October Nutrition Month, this week, Devon and I are sharing our favorite convenient foods and meal prep hacks!

 

Have a specific question about nutrition?

If you have any specific questions or concerns about nutrition, contact us by email at rob@openskyfitness.com and devon@openskyfitness.com.

Talk about nutrition with us!

We've already been discussing nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle. Click here to join the conversation: https://www.facebook.com/groups/1794246394138633/

Each week, we'll be discussing a different nutrition topic in the following order:

 

Nutrition Topics

Week 1Which Popular Diet is Best for You?

Week 2-Kitchen Clean Out Hacks

Week 3Nutrition Tips for Your Family

Week 4- Convenient Foods and Meal Prep Hacks

Week 5- Nutrition Tools

Week 6- Nutrition Out of the Kitchen

Week 7-Eating Habits During the Holidays

Week 8- Holiday Meal Plan

Week 9- Food Hangover Week: Getting Back on Track After the Holidays

 

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

3:00  What's happening on the Open Sky Fitness Podcast group

6:00  The perfect recipe for bone broth

13:00  Join us for a 10k Holiday run in Santa Monica, California!

15:50  Questions from the OSF Facebook group

17:50  How to motivate your family to care about their health and fitness?

30:00  How can you nicely ask the main cook of your home (wife, husband, boyfriend, girlfriend) to cook healthier foods?

37:35  Convenient Foods & Restaurant Nutrition

38:35  Convenient, nutritious snacks at home

55:20  Convenient meals at home

1:04:30  Convenient snacks in the car and on the go 

1:08:20  Convenient foods at the gas station

1:09:20  Convenient foods from the supermarket

 

1:11:00  Eating tips for going out and restaurants

1:19:20  Closing comments with Rob and Devon

1:20:50 Open Sky Fitness Closing

 

 

RESOURCES MENTIONED DURING THE SHOW:

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 119- Convenient Foods & Meal Prep Hacks! We hope you have gained more knowledge on how to be a healthier you!

Oct 18, 2016

Please leave a review at http://openskyfitness.com/review

 

Deciding to make a change towards turning your life around by eating better, exercising more, and becoming an overall healthier you can be liberating, but also challenging.

A health journey is much easier when there is someone there to support you each day.

But what do you do if the people closest to you aren’t 100% with you for your health goals? How can your family and relationships continue to grow when you want to make significant life changes?

What can you do to help your loved ones eat better too? Where do you even begin talking to them about living a healthier life?

As part of our October Nutrition Month, this week, Wellness Author and Health Coach,Michael Tamez, joins Devon and I as we share our favorite nutrition tips for the family.

 

 

 

HAVE A SPECIFIC QUESTION ABOUT NUTRITION?

If you have any specific questions or concerns about nutrition, contact us by email at rob@openskyfitness.com and devon@openskyfitness.com.

TALK ABOUT NUTRITION WITH US!

We’ve already been discussing nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It’s a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle. Click here to join the conversation: https://www.facebook.com/groups/1794246394138633/

 

Each week, we’ll be discussing a different nutrition topic in the following order:

NUTRITION TOPICS

Week 1– Which Popular Diet is Best for You?

Week 2Kitchen Clean Out Hacks

Week 3– Nutrition Tips for Your Family

Week 4– Gut Health & Foods That Heal

Week 5– Hot topics: Gluten, Sugar, and Carbs

Week 6– Nutrition Out of the Kitchen

Week 7-Eating Habits During the Holidays

Week 8– Holiday Meal Plan

Week 9– Food Hangover Week: Getting Back on Track After the Holidays

 

EGG NUTRITION: IS THERE A BIG DIFFERENCE?

Devon and I love receiving and answering questions from our listeners and this week we received a question via our Open Sky Fitness Podcast Facebook Group about egg nutrition.

So, does the size and color of the egg/yolk make a huge difference as far as how healthy it is to eat?

To begin, the egg color really depends on the breed of the chicken. If you notice that the eggs you buy are larger than other eggs, they most likely came from an older chicken. Why does this happen? As a chicken ages, they lay different sized throughout their life from small (younger chicken) to large (older chicken). As far as quality though, size doesn’t matter as much as the color of the yolk.

The egg’s yolk will vary in color depending on the living environment that is provided for the chicken. If a chicken is kept inside all the time, in a cage, and with limited light, then the yolk will be lighter. If a chicken is naturally raised and allowed to be outside in the sun (Vitamin D!) and to eat better food such as bugs to receive real natural nutrients, the yolk will be darker.

To conclude, if the yolk is darker, it’s better for you to eat that compared to light colored yolk.

To listen to the entire explanation, start listening to the podcast at the 7:15 mark. 

 

“YOUR PROCESS IS YOUR RESULT”

Throughout your health journey, there will but a lots of ups and downs. You may feel discouraged at times, but just remember that “the process is the result.” Sometimes we don’t see consistent results in our health and fitness. Maybe you lose 4 pounds in a month, but the next month you only drop 2 more pounds. Don’t give up just yet.

Devon and I are here to tell you that it’s okay that you don’t see consistent patterns as you work towards your health goal. Life happens and it’s filled with different surprises, new events, and sometimes difficult challenges. Pick yourself back up and continue on your health journey.

Your health process will lead you to the result you want. 

 

HOW TO BEGIN A HEALTHY JOURNEY AS A FAMILY

 

“(The source of our health struggles) is not the physical weight that we hold onto for years or for months. It’s the mental and emotional poisons that weigh us down. These poisons are heavier than physical weight on our bodies.”- Michael Tamez

 

To begin your own health journey, you have to find the reason why you desire this change in your life. Changing your health does not only focus on the physical aspect, but the mental and emotional parts too.

We’re all on a health journey and conquering our health struggles is not as simple as just changing our diet. To really begin this journey, we need to find the source of the problem within ourselves.  And in that moment, that’s when we may really need our family’s support. To really connect with your family or close loved one about your desire to live healthy, talk to them.

Have a heart-to-heart discussion about what is happening internally and why you want their support during your health journey.

 

WHAT IF YOUR FAMILY IS NOT CONCERNED ABOUT A HEALTHY LIFESTYLE?

If your family is unsupportive, don’t get angry or frustrated. Rather than arguing about it, ask them questions about their health, thoughts, and needs. Don’t attack or blame anyone because that will create anger and frustration in your relationship with them.

Everyone is on their own health journey and that includes the members of your entire family. Don’t force your family to be on the same health journey as you or to start their own if they’re not ready for it yet.

What else can you do? Approach the discussion with love. Ask them what they need for their own health and what they want too.

 

THE FAMILY THAT COOKS TOGETHER, BONDS TOGETHER

There are several, simple ways to incorporate healthy food and relationship bonding at the same time with your family.

Cook dinner together and share tasks so that everyone takes part in creating the meal. Cooking creates interactions and a deeper presence within each other’s lives.

Have a sports fan in the family? Bond over sporting events by making a snack together such as an avocado dip for chips.

 

HOW TO GET KIDS INTERESTED IN NUTRITIOUS FOODS

Make food a learning experience for children. The easiest way to do this is to allow them to help in the process of creating the food and/or meal.

Ask them to help you with simple tasks like making a salad dressing. Not only will they begin to love cooking because you’re allowing them to be part of the process, but they’ll be more interested in healthier foods too.

Start a family vegetable garden in the backyard. Your kids and the rest of the family will be so happy and eager to eat a salad that grew because of their hard work!

Food is another great way to teach children how nutritious foods help our bodies grow and become strong. There are many available images out there that demonstrate the correlation of foods to body parts and how they look so similar.

 

 

Source: http://www.dietoflife.com/amazing-foods-resemble-body-parts-beneficial/ 

 

ABOUT MICHAEL TAMEZ

Michael Tamez is an Institute for Integrative Nutrition (IIN) Holistic Health Coach, a certified Reiki and Kahuna energy healing practitioner, and is listed on the national board for the American Association of Drugless Practitioners (AADP).

Michael’s personal health transformation journey began when was 13 years old. During that time, he was
was obese, had severe sleep apnea, high blood pressure, gum disease, and resentment for himself. By transforming his relationship with food, Michael was able to reverse all of those conditions. All of his life changes led him to write the book, Transformative Nutrition: The Ultimate Guide to Healthy and Balanced Living

Michael’s education has equipped him with extensive knowledge in holistic nutrition, health coaching, exercise/fitness support, and preventive health. His number one goal is to be in his client’s corner, supporting them along their journey to making lifestyle changes that produce real and lasting results. To read Michael’s entire life story, click here.

START BUILDING YOUR OWN WORKOUTS AND MEAL PLAN!

Download Results Tracker here!

 

CHECK OUT THE BRAND NEW OPEN SKY FITNESS PODCAST FACEBOOK PAGE

That’s right! We’ve started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We’ll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

HAVE A QUESTION OR REVIEW FOR ROB OR DEVON?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link.

WHAT YOU’LL HEAR ON THIS EPISODE

0:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

7:15  Why are some eggs so large? What do the different labels for eggs mean?

13:15  Introduction to Michael Tamez

14:25  How did your health journey begin?

18:00  What was your wake-up call? What internal conversation did you have with yourself?

19:40  What is sleep apnea and what can happen to the body?

21:50  Who can have sleep apnea?

24:00  When did you have your revolution to change your life?

27:30  How would you recommend someone taking a look at their past and healing from it? How do we let go of traumatizing events?

33:15  How can you get your entire family on board to help your health journey?

37:40  Take Vitamin L: Love in your daily life

39:45  How to start the health journey with your family: Don’t force it

42:20  How to get everyone in the kitchen and bond together.

44:00  How can women connect with their boyfriends and men in the kitchen?

52:00  Why overeating is so common in the US.

55:30  Michael’s way of eating

56:10  How to get kids interested in eating healthy foods

1:05:00  How to tell what foods aren’t good for children’s bodies. What signs to look for.

1:08:00  How to connect with Michael Tamez

1:13:45  Closing comments with Rob and Devon

1:16:25 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

To Download Rob’s FREE workout templates click below**

 

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here:info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 118-Nutrition Tips for Your Family! We hope you have gained more knowledge on how to be a healthier you!

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