Category Archives: Q & A

Not a good protein source..just carbs.

Posted by Doug Doug 19,February 2011 Leave a comment

One of the first task I have for clients is to give me a detailed food diary of 3-5 days.  Then I ask them to identify each food as a protein, fat or sugar.  Unfortunately, 4 out of 5 clients will always write down a protein bar as a good protein source…

Sorry to break then news….no protein bar on the market is a good protein source!!!   Bars are just a convenient way to get extra calories.   A good protein source is food that’s void of other ingredients such as eggs, egg whites, chicken, beans, hemp protein, whey protein (not great), fish, turkey, lean meat..etc.     Notice I didn’t list soy protein, I’ll have to leave this to another discussion some other day.  Just know that any soy product that’s mass produced is a horrible source of protein (i.e. soy milk, soy burgers).

Listed Below is a popular so called ” Protein Bar”.


Ingredients: Soy Protein Isolate, Beet Juice Concentrate, Organic Brown Rice Syrup, Organic Evaporated Cane Juice, Palm Kernel Oil, Organic Rolled Oats, Unsweetened Chocolate, Cocoa, Organic Soy Protein Concentrate, Vegetable Glycerin, Natural Flavors, Organic Dry Roasted Almonds, Rice Starch, Cocoa Butter, Inulin (Chicory Extract), Organic Milled Flaxseed, Organic Oat Fiber, Organic Sunflower Oil, Soy Lecithin, Salt.

Lets do some analysis.  Oh, good old soy protein isolate…garbage.  Lets see where else there’s protein?  Organic dry roasted almonds…nope, consider this a fat and they are dry roasted so again…not a protein source but rather fiber and a fat.

There really isn’t any protein..a carb bar, yes.  Protein source no!  So, should you eat these?  Well, if you need to refuel on sugars and fiber then this may help but if you’re trying to get lean then replace with a green apple and handful of RAW NUTS.  If you are going to eat this then I recommend eating 1/4-1/2 only and drinking lots of water once a day.  I would skip this bar but it’s up to you.

Click on the banner below and check out their raw bars. Alot better for you.

Share this

Try This to Burn Calories..

Posted by Doug Doug 14,February 2011 Leave a comment

A Fitbytes Insider (she put her email and name to the right) asked me how to get a good workout at her gym with a step mill, treadmill and elliptical.   So, I made a quick cardio program for her that you may want to try.   No elliptical needed.   Warning you will sweat :)

Here’s a stepmill if you don’t know what one is.

Exercise Apparatus Time Intensity percentage/incline/example of what I Do Comments
treadmill 3 min 60 % max/2/  6.0 incline 2 loosen up
step mill 3 min 60 % max/ level 10  I place hands behind head keep hands off rails
jump rope 3 min 80% max / skip every other foot go for speed, nonstop
treadmill 2 min 80% max/5-8/8.0 incline 9 focus on burning calories
step mill 3 min 80% max/ level 18 and im running up stairs keep legs pumping
birpies (down ups)   beginner 10  intermediate 30  advanced 70 see birpie video for correct form
jump rope 3 min same as above  
treadmill 3/1 min 3 min @ 60% no incline, 1 min 90% no incline last minute is sprint
abs/push ups 5 min see one of our ab and push up videos

do 5-15 of each exercise and alternate for 5 minutes without rest.

  

 LIVESTRONG Fitness LS13.0T Treadmill

Try this out at your own risk.  You assume all responsibility as this and any fitness program should be started only with consent from your medical professional.  Also, any back, knee or other medical condition should deter you from the above program.

Please comment on program once you try it.  Good luck.


LIVESTRONG Fitness 234x60 New Year Banner

Share this

Moose and Me..what he’ll eat?

Posted by Doug Doug 11,February 2011 Leave a comment

So, I just got this new old English bull dog puppy, MOOSE. Isn’t he cute?

The questiion I get all the time is, ‘ Is he going to eat like you? Raw diet and just chicken?’

Well, first I don’t eat all raw only partially and second yes he’ll eat like me. Healthy with occasional treats :) . Just like a baby, he’ll need lots of good calories to feed his growing brain cells and development. I looked into some superior wholefoods puppy foods that contain lots of veggies, lean protein, good fats and hearty grains.

I think getting a puppy or young child started with healthy habits is key. I’m not saying, A DIET. I’m talking about well rounded meals with a variety of veggies, fruits, grains and lean protein. A diet that’s void of lots of refined flours like corn meal, white flour and even sugars.  I will create large bowls of all veggies and meats of which I’ll grind up and throw them in with Moose’s dry food.

The moral of this post: start your new puppy or child on a healthy track, not a diet. I wouldn’t keep them away from some of the treats all kids love but I would stay away from any of the fast food chains as much as possible.  If they don’t taste it then they won’t know about it.

Find the online college that fits your goals.

Share this

Is it ok to eat "_____" when you’re on a diet?

Posted by Doug Doug 10,February 2011 Leave a comment

Is it ok to eat “_____” when you’re on a diet?

I get this question all the time from clients and Fitbytes Insiders.  The foods listed below are the most common that I get asked about and I figured I’d give you my opinion :) .

Dairy Products: I could probably write for days on the dairy controversy whether milk products are necessary and are they bad for you.  Yet, I’m going to keep this to the weight loss arena.  Overall, milk does have calcium but really you could get your calcium through dark leafy vegetables, salmon and sardines plus a good calcium, magnesium , vitamin D complex.  I personally don’t drink milk and I mainly use nondairy beverages like hemp, coconut and almond milk.  I found through trial and error my freshman year of college that when I stopped the intake of milk my energy increased and I just felt so much better.   If you want to keep dairy in your  diet I suggest sticking to skim or 1%.  Throwing cheese (a pinch) on an omelet,chicken or turkey can make you feel less on a diet and less hungry .    I actually love to boil chicken and immediately once cooked add Mexican cheese and Trader Joes’ Traditional Salsa on top. Try it.  You may love it.    Overall, always stay away from cream, whole milk, soft cheese and ice cream if you want a flat stomach.  Remember that dairy products are high in sodium and can cause you to retain water.

Sports Drinks, Electrolyte Drinks etc:  these drinks are such a culprit from keeping you from reaching your weightloss goals.   Many people work out hard for an hour at the gym and before leaving will buy a sports drink that’s loaded with fructose, sucrose, sugar, aspartame or better yet the zero calorie chemical bombarded drink.  Please, do yourself a favor.  Unless your running a marathon then stick to good old spring water.  Save your calories for lean protein.

Protein Bars:  I wish I had a dollar for every time I ask people what they eat for protein and they tell me, a protein bar.  NOOO!!! you ate a candy bar.  No matter if its all natural, shoots of fireworks etc.. its just a bar with added whey, soy ( not a protein by the way), milk protein…..these are combined with sometimes all natural ingredients or even better yummy artificial ingredients.  Stick to clean protein based foods like egg whites ( my favorite) or an egg, chicken…you know the list.  Oh ya, protein bars and protein oatmeal packets go in the same arena…stay away.  Your actually better off just eating an all natural oat bar.  Also, there are a list of better choices for bars that I’ll post someday.  Just know that these bars are more of a raw product.

Banana:a small organic banana is fine to eat.  Many people out there are so stuck on the sugar kick that the”ll even tell you to stay away from fruit.  Just the opposite, 2-4 fruit a day is fine.  Stick with berries, green apples, grapefruit, sliced melon and even a small slightly green banana.  Bananas that are ready to turn are not so good for some with health issues due to their mucous causing properties.

So, theres a brief list of the foods that people ask me about.  What foods are you concerned about?  Comment below and ask.  Don’t be shy.

Share this