But It's Not Berry Season

Today we have a guest blogger, Chris Rosenbruch. Chris is a client of mine and during a recent session we were discussing the perception that it is hard to eat fruits and vegetables during the "off-season". I quickly realized that Chris is an expert in this area. Here is her advice for buying produce over the winter months. Also, check out the resources she lists at the end of the article. 

BUT IT’S NOT BERRY SEASON!

Last week I stopped in the local supermarket.  It was a clear, crisp fall day.  As I approached the store, I admired the colorful display of some of nature’s bounty of the traditional autumn harvest; pumpkins, gourds, and cabbages surrounded by chrysanthemums. My expectation was to find the continuation of that bounty inside.  Instead, front and center of the store’s produce section, I found….Berries? Yes, a full display of strawberries, blackberries, and red raspberries! They were labeled, ‘Made in USA’. Well, at least they didn’t say ‘Made in China’.  Even though the presentation was beautiful, I was suspect. How would they taste? After all, it isn’t berry season.  Not here anyway, in Bucks County. As it turns out, they had been shipped from California so there really was no telling just how fresh they were.  I hesitated only long enough to consider that their purchase wasn’t worth it.  I was confident that they wouldn’t taste like the ripe, sweet berries I had eaten this past June when they were abundant at the local farmer’s market.

The new government food pyramid guidelines suggest we now load our plates half with fresh fruits and vegetables…preferably locally grown. Why? Mainly, because fresh picked produce means the fruit or vegetable is ripe and ready for eating.  Ripe means not only will it taste and smell good, it also means that the plant food, picked at its peak, is the most nutrient dense.  

We now have access to a global multitude of produce. ‘Variety’ has greatly expanded to the point where we need a mobile dictionary to identify some of the uniquely shaped and textured food forms with the gourmet names found in the produce section of our supermarkets. It’s easy to get lost in the ‘cornfield’.

We live in an agriculturally rich area with an abundance of fresh, ready-to-eat produce grown by farmers who are happy to share their knowledge of each variety of fruit and vegetable. In our area, there are over 60 farms, orchards, and markets cultivating more than 45 different plant foods!

Even though we’re nearing the end of the 7-month fresh fruit and vegetable growing season here in the Northeast, don’t panic.  There are still plenty of choices.   Here are some of the delicious options:

Fruit:  Apples, Cranberries, Grapes, and Pears

Vegetables:  Beets, Broccoli, Cabbage (including Brussels Sprouts), Carrots, Cauliflower, Celery, Kale, , Mushrooms, Onions, Potatoes, Pumpkins, Radishes, Spinach, Squash (including Butternut, Buttercup, Delicata, Kaboucha), Swiss Chard, and Turnips (including Rutabaga).

ENJOY!

Sources:

USDA’s MyPlate – www.mypyramid.gov

BucksCountyTaste.com – great website for foodies interested in supporting local businesses

Fresh from Bucks County Farms- A guide to roadside Markets and PYO Farms – call 215-345-3283 for your free brochure.

Winter Sun Farms CSA – offers frozen produce during the 5-month winter season. www.wintersunfarmsgp.com

Cascadian Farms organic frozen produce – www.cascadianfarms.com.  Their produce is frozen 3 hours after it’s been picked!

In Defense of Food – an eater’s manifesto – Michael Pollan

Animal, Vegetable, Miracle – a year of food life – Barbara Kingsolver

Your Own Reality Show

Your Own Reality Show

Over the last 15 years reality TV has provided you with endless hours of guilty-pleasure entertainment or completely ruined the medium of television, depending on your point of view.

From the early days of MTV’s Real World (yes, I watched the first season) to the Kardashians (never seen it and probably couldn’t pick Kim out of a lineup if I had to) we have been provided with 24x7 access to EVERYTHING. We’ve seen Jessica Simpson ponder Chicken of the Sea and The Donald fire countless B-listers.

If a reality star has done it, we’ve seen it.

Imagine if you were starring in your own reality TV show. What if the eyes of the world were on you all day long? What would you do with your leftover Halloween candy? Would you sneak that late night bowl of ice cream? Would you tell your personal trainer about your cupcake addiction if you knew he/she could see it on TV later that night?

The answer is you might do those things, but if you did you would own the action and the consequences much better than you do now.

Here are a few tips for reaching your fitness goals by playing the part of the reality star:

1)      Communicate your weight loss and fitness goals to all your friends. Let them know what you are trying to accomplish. Some won’t care but enough of them will that you will get energy from their encouragement and they will hold you accountable by regularly asking how it’s going.

2)      Imagine that there is a live feed camera in your kitchen. When you select your foods from the fridge think about that camera. Would you want everyone to see you eat your poor food choices?

3)      Journal your workouts online through social media outlets like Facebook and Twitter. Let your friends know what you did for your workout today.

4)      Log your food journal on a public site like a blog. Own up to your goals and what you are doing to fulfill them.

5)      Start doing it this week!!!

Be well,

Paul

Paleo Part 3 - The Good, the Bad and the Great Bonk

Paleo – The Good, the Bad and the Great Bonk

It’s been about two months since I began eating Paleo. Eating what?? If you missed the first two blog posts about this, check them out here.

I’m Going Paleo: What, How, Why?

Paleo Eating: The First 10 Days

So how is it going? I’ve been getting this question a lot from clients, boot campers and friends.

Let’s look at this in terms of the good, the bad and the ugly (or the Great Bonk).

The Good. Always start with the good stuff. I switched to Paleo and immediately saw significant positive changes in my body composition, physical appearance and energy.

• I dropped 9 lbs in the first few weeks. It was all fat loss. My body fat % dropped from about 13 to around 8.5%. Most of it was in the lay around my gut.
• That change in body comp led to a leaner, stronger look that was noticed by my colleagues and friends. It was without a doubt the leanest and strongest I’ve ever looked.
• My energy level improved as did my sleeping habits. No more late night carb binges and no more bloated feeling throughout the day. I woke up ready to go.
• And without getting into too much detail, my digestive system profoundly changed for the better.

The Bad. Any significant change to your eating habits is accompanyied by challenges. For me, the nutritional changes were not too bad. I thought giving up sweetened drinks would be hard but it wasn’t. Unsweetened iced tea became my drink of choice. Eliminating dairy was easier than I thought as well. I replaced milk with almond or coconut milk. No problem. My grain and processed carb consumption was also low.

But there are challenges that have made it tough to stick to Paleo.

• Weight loss is not a goal of mine. Losing the 9 lbs put my under 200 for the first time in 20 years. There is something about being under that number that concerns me. Even though I felt fine I thought I needed to eat more or add more carbs to up my weight.
• My friends are not necessarily eating Paleo. I have determined that keeping granola and ice cream in the house for my girlfriend when she visits is not something I can do. If those two items are around I eat them, plain and simple.
• It can be expensive to buy whole foods all the time. I found about a 25% increase in my food budget. I believe it is worth the investment but it is something to be aware of.
• Meal prep takes time. My schedule permits me time to prep meals on some days and no time on other days. I have friends who do all their meal prep on Sundays for the week. I have not gotten to that level of nutritional organization yet. Still working on it.

The Ugly (or The Great Bonk). I tend to do a lot of endurance events. 5+ mile runs and 50+ mile bike rides can be weekly things. On one of my first Paleo-fueled training sessions I learned an important lesson.

I was prepping for a Run/Canoe/Bike/Run event with my training partner Michelle. One of our early training sessions was a 40 mile bike ride followed by a 3 mile run. The ride started well. We did the first 25 miles at a strong pace. I had fueled up on bananas and other fruit in the morning but I was not taking any energy bars (lots o’ carbs) or energy gels (even more simple carbs) because they weren’t Paleo.

Michelle challenged me to do the last 8 miles at race pace. That’s where the trouble began. We rode hard and with one mile left I felt some weakness in my legs. I stopped at a grocery store and grabbed two pears and quickly downed them to get me through the run.

The start of the run was ugly. I was slow and had no rhythm. A mile in Michelle recognized there was a problem and suggested we turn back. “Nope, let’s keep going.” Bad idea. I bonked (athletes term for running out of energy) bad. In one fell swoop I got light headed and the world began to shimmer like an impressionist painting. I slowed to  a walk. Michelle stuck with me. And for the two miles back to the car I was walking slowly. Any effort to jog lasted only 10 seconds. My body was desperately looking for my energy to burn and I had not been giving it enough. I had never experienced a bonk like that before. I knew that going forward if I expect to do long efforts I need to change up my Paleo plan.

The Bottom Line. I have made some tweaks to my Paleo eating. I keep a supply of natural energy bars on hand and take energy gels with me on longer events. I also have become less rigid with my Paleo eating to help stop the weight loss. I am not opposed to an occasional pasta meal or some desserts. However, that has led me to be a little too laxed lately. I am still trying to strike a balance.

Look for more updates in the future. 

It’s what you do on the tough days that matters

It’s what you do on the tough days that matters.

Saturday I participated in my favorite event of the year. It is a two-person team triathlon that features a ¾ mile run into a 1.5 mile canoe into a 14-mile bike ride into a 5K run. Both partners need to stay together throughout the race.

The weather was accomodating considering the massive amounts of rain we’ve had in Philadelphia the last two months. Skies were clear, the course was cleaned up, temps were mild. My partner and I were well rested and ready to go. As were several of my other friends who were doing the race. We were all ready to post our best times, maybe get a good result and possibly be on the podium for our division.

But you never know what might happen. Did the weather change? No. Did someone get dumped out of the canoe? Maybe, but not that I saw.

No, my good friend and former race partner sprained his ankle a quarter mile into the ¾ mile run. Not sure what happened but with a large group running down a narrow path it doesn’t take much to turn a perfect day for a race into a dissappointing day where you and your partner can’t finish.

The thing is, the “can’t finish” part doesn’t come into my friend Mike’s vocabularly. At 63, he is as fit as the fittest 30-year-olds I know. I can’t keep up with him on a bike. I’d like to think I can out run him but secretly I never enter running events with him so he doesn’t have the opportunity to prove me wrong.

Mike and his partner finished the run to the canoe, proceded to paddle to the 8^th best time and then got on the bikes and worked their way up to 6^th overall. They averaged 17.4 mph. And one of them had a sprained ankle.

Then came the 5K. 3.1 miles of running. That just wasn’t going to work. So they walked it. It took them almost an hour. One team after another passing them. Teams they knew they would have beaten.

Mike hid the pain long enough to run the last few hundred yards to the finish line with his partner. They would have finished in the top 5 if it weren’t for the injury. They finished 50^th.

The point here is not “gut it out no matter how bad the pain.” I don’t believe in that. There is no need to risk permanent injury. Mike assessed the issue and decided to keep going. He knows his body. His partner stuck with him.

The point is anyone can have a great day when the conditions are perfect and there are no obstacles in your way. Sunny skies, well-paved roads, nice bikes, etc. The question is, how do you respond when something doesn’t go according to the perfect script? Do you pack it in and say “wait till next year”? Do you let it ruin your whole race? Or do you just work harder on the canoe and the bike knowing that the run is going to suffer?

The sweet justice is that they still qualified for 2^nd in the Masters Division and collected a medal. Goes to show you what happens when you finish.

Popeye, Olive Oil and Roger Federer

The last major tournament of the professional tennis season is concluding this weekend at the U.S. Open in New York.

Roger Federer has made his way into the semi-finals. That is no surprise. Federer is arguably the greatest tennis player of all time. His 16 major titles including 6 Wimbledon championships and 5 consecutive U.S. Opens have made him a familiar name even to tennis newbies.

Take a few minutes to watch part of a Federer match this weekend. Not just for his grace, quickness, agility and total command of the sport. No, I actually want you to look at Federer himself. In case you can’t see a match this weekend, I’ve included a picture below.

What I want you to notice is the massive difference in the size of his left arm (bicep and forearm) and his right arm. His right arm is muscled and thick like Popeye’s. His left arm is thin and wiry like Olive Oil’s. You would never think the two arms belong to the same person.

Federer is right-handed, meaning he hits all of his shots with the racket in his right hand. For a professional player that means he is hitting literally thousands of shots every day with his right arm and doing little, if anything, with his left arm.

Federer has a huge muscular imbalance. In general, muscular imbalances are a bad thing. They cause a person to rely on the stronger muscle set and that can lead to problems in other parts of the body. For example, a person with a muscle imbalance that favors their right arm will tend to carry heavy things (a briefcase or a piece of luggage) with the stronger arm. This forces core muscles to be overused to support lifting with the right side of the body, it causes muscles in the upper back and neck on the right side to be overused and it can lead to shifting of the hips while walking. All of these can create muscle imbalances throughout the body.

For many professional athletes, imbalance is common. Baseball pitchers, golfers and others repeat the same motion over and over throughout the year to the point where they couldn’t possibly spend enough time using the opposite arm to correct the imbalance.

As a non-professional athlete, however, you need to work to keep your muscles in balance. Here are some simple tips to keep your body evenly strong and looking symmetrical.

1) Use dumbbells for strength exercises. Using machines or barbells permits one side of the body to push harder than the other. Using dumbbells isolates the same amount of weight in each hand and forces symmetrical movement during the exercise.

2) Practice performing exercises standing on one leg (once you’ve mastered the exercise on two legs). This forces each leg to strengthen and improve balance independently of the other leg.

3) When doing an exercise like a lunge, make sure you are completing a full range of motion with each stride. Many people will limit their range of motion on the weaker side.

4) Always choose an equal amount of weight for each arm when using dumbbells. Do not increase the weight until you are able to do a full range of motion with great form on each side. The strong arm may be ready to progress to a heavier weight but in the long run it is best to keep both arms progressing together.

5) Take some time off from your sport during the off-season. If you do participate in a sport that requires emphasis on a one-sided motion, make sure that during the off-season you work to bring your body back into balance. Baseball pitcher Barry Zito begins working on exercises to get his body back in balance immediately after the season ends.

If you have questions please contact Active Personal Fitness at 267.626.7478. We offer in-home personal fitness training and group exercise classes throughout Central Bucks.

If you are an area tennis player, make sure you visit 40 Love Pro Shop in Doylestown. You can earn a $75 gift certificate for our classes or personal training if you become a regular at their shop!!

Be well,

Paul

www.ActivePersonalFitness.com

Join Me in "The Rice Experiment"

This week's fat loss tip of the week has to do with the messages and energy we put out to the world.

Ok, this is going to be fun. Fun for me, fun for you, fun for your whole family. Start it today.

A couple of colleagues of mine have done "The Rice Experiment" at their homes and offices and replicated the results. I am skeptical. But I am going to try it and you are going to try it with me.

It is simple to replicate and the results are astounding. All you need is rice (make it white rice because you shouldn't be eating it anyway) and some patience. Here’s how it works:

1. Place 1 cup of Cooked Rice into two separate containers. Place a lid on each.

2. Mark one container with a positive phrase. I used “Happy Rice”

3. Mark the other container with a negative phrase. I used “Stupid Rice”

4. Place them in your kitchen (not the fridge) at least 12 inches apart.

5. Once or more every day say aloud to the rice container the phrase written on it. I know this sounds nuts but just try it. For example, every time you go into the kitchen say “Thank You Rice” to one bowl and “Stupid Rice” to the other. Try to say it from a place of gratitude (thank you) and a place of anger and frustration (stupid). And don't be afraid to really let loose with praise or pent up anger. But direct it to the correct bowl.

Do not open the containers for 21 days.

I am not going to reveal the expected results to you. I'll let it be a surprise.

Remember, focus positive energy and phrases to the Happy Rice and negative energy and phrases to the Stupid Rice.

You fat loss tip of the week is to use positive energy and phrases when talking about your weight loss and fitness for the next 21 days as part of The Rice Experiment.

Rather than:

"I can't lose weight" say "I am having a hard time losing weight." (One of my clients has a family rule that "I can't" is not allowed.

"I can't run a mile" say "It is a challenge for me to run a mile."

Now don't get me wrong. I am not an advocate for "The Secret" or just say positive stuff and life will be great. My experience is that a positive attitude helps but working your ass off is far more beneficial when it comes to getting the life you want.

Be well,

Paul

Paul Dziewisz

Active Personal Fitness

www.ActivePersonalFitness.com

"Work harder, get stronger, go faster....everyday."

267.626.7478

Paleo eating -- First 10 days

Getting Started with Paleo

I’m 10 days into my paleo way of eating. If you missed it, I decided to begin eating ‘like the cavemen/cavewomen’ in order to improve my health and workout performance. Basically, it’s meat, fish, vegatables, fruit and nuts for me from now on. Check out my earlier blog for more details.

I’m happy to say that one week in I am still standing upright, getting in good workouts (with one exception), and have lost 5 lbs. More on that later.

First off, I should explain a few things that make this transition easier for me than for most people. I am a fitness trainer by profession. I spend a lot of time reading and talking to people about health, fitness and nutrition. The knowledge I gained from this industry already had me part way to paleo. For example, I cut down on pasta years ago, I also experimented with many different fruits and vegatables that I never ate as a kid (corn and green beans in my house growing up – most likely from a can), but I still had some problem areas.

Let’s dig into those problem areas now, shall we.

Sweetened beverages – mainly iced tea which I drink all the time. Over the years I went from sweetening with splenda to sugar to eventually a tablespoon of honey when I make it on my own. I also would stop at the local convenience store and buy sweetened tea sweetened with ‘real sugar’ (as if that somehow makes it better) to the tune of about 36g per serving.

Dairy – Since I was a kid I have been addicted to milk. I could drink it non-stop all day. Unfortunately, I always felt milk was better if paired with a cookie, brownie, muffin or granola. I have to admit that the main reason I ate sweets up until a few weeks ago was because of this milk/sweet pairing I loved so much. I ditched milk for soy milk a couple months back and the addiction got worse. I was drinking a half gallon a day. And chocolate soy milk…it might as well have been a million dollars.

Legumes – I ate beans, mostly black beans, as a protein source. I’m a big fan of Mexican food so a wheat wrap with beef or chicken, salsa, and black beans was a staple. They are gone now but I can still make a great burrito paleo style.

So how did the first 10 days go

Armed with “Everyday Paleo” by Sarah Fragoso I went to the local Wegman’s to fill my pantry and fridge with the essentials. My next blog with talk about the essentials and what I did with the non-paleo stuff I had in the house.

Breakfast has been easy. In the past I would eat 3 eggs for breakfast or granola with milk. The granola and milk are gone. Now it is 3 eggs, an avacado, maybe some virginia ham, a banana or other fresh fruit and coconut or almond milk.

Lunch is usually leftovers from a prior night’s dinner (beef, chicken, fish and veggies). I also add in some almonds or peanuts. If I’m not in the mood for leftovers I go with a burger loaded up with fresh tomato, onion, greens and spices.

Dinners have been awesome. Sirloin Dijon, Moroccan Chicken, Asparagus-stuffed Chicken Breasts, Coconut Shrimp. I love them all (although I overcooked the sirloin a little.) What I have noticed most is I am not hungry in the evenings any more. If I do get a sweet tooth and satisfy it with an orange or cheeries or strawberries.

Did I ‘cheat’?

I ate 95% paleo for 10 days and I expect to eat 90% paleo over the long haul. I don’t believe in restricting foods. I do believe that once you eat clean and realize how certain foods make you feel lousy you will voluntarily say no to them. Over the first 10 days I had a scoop of ice cream at Freddy Farms after mini-golf, a few handfuls of chocolate granola, and a small slice of strawberry cheesecake….all guilt free.

In my upcoming blogs you’ll hear:

• How to setup your pantry and fridge for paleo eating
• My brutal bike ride and why paleo for endurance athletes might be troublesome
• What changes I am seeing in my workouts and body composition