DON’T FEEL GUILTY, EAT DESSERT!

During the last four months of competition-preparation and heavy dieting, satisfying my sweet-tooth has become an ever-increasing dilemma. I understand the desire to crave desert and I am so excited to share my new secret with you.

I have discovered a new ice cream product, called “Arctic Zero.” This treat has saved me from binging on unhealthy substitutes and has therefore helped me to get the sweets that I need without sacrificing my health or degrading from all of the physical efforts I have put forth during this show season.

Arctic Zero is basically a protein shake in ice cream form, minus a few grams of protein and adding a few grams of carbohydrates. Each pint contains ONLY 150 calories, where as most ice cream pints (Ben and Jerry’s, for example) contain 375 calories/serving (4 servings per pint) and up to 1,500 calories per pint). 1,500 calories is just about what I am currently eating daily in order to slim down for show-time.

Arctic Zero comes in 8 flavors (that I know of): vanilla maple, pumpkin spice, cookies and cream, mint chocolate cookie, chocolate peanut butter, coffee, chocolate, and strawberry-banana.

This product is ALL natural, gluten-free, fat-free, lactose-free, low-glycemic, high in fiber, non-GMO, Kosher, and contains no sugar alcohols. My favorite flavors are vanilla-maple and chocolate!
Here are the nutrition labels for their products Arctic Zero can be found in the Hollywood area at Bristol Farms, Ralphs (Sunset Blvd), and Whole Foods. I have found that Whole Food regularly carries all flavors while flavors at the other locations are usually limited.

Arctic Zero is an amazing product. It has saved me from my usually binging habits that regularly occur during my show seasons. I encourage you to check it out and let me know what you think of it.

For more information, visit:
http://www.myarcticzero.com/

Fitness Photoshoot with Jason Ellis

Photography By: Jason Ellis.
http://www.jasonellisphotography.com/
http://www.facebook.com/home.php#!/profile.php?id=574321233

Make-Up By: Melissa Mares
http://www.facebook.com/home.php#!/profile.php?id=726535465

PROTEIN

What is Protein?

Proteins, made up of amino acids, are the nutritional base for the building of lean muscle mass. Weightlifting results in small tears of muscle fibers. Amino acids repair these damaged muscle fibers and synthesize new, stronger fibers in the process. In order for muscles to properly recover and grow, amino acids must be constantly ingested.

There are 22 different amino acids:13 of these amino acids can be produced by the body. These are referred to as non-essential amino acids. The other nine, often referred to as essential amino acids, must be digested. Animal proteins, such as meat, dairy, and eggs provide all 9 of these essential amino acids, making them “complete proteins.”

When complete proteins (meat, dairy, and eggs) are absent or lacking from the diet, the body can still create complete proteins by combining incomplete ones, but this process is somewhat more complex and harder to achieve without a well-sufficient understanding of nutrition and food combining strategies.

For example, consuming legumes, nuts, and grains can create complete proteins, BUT it will require eating 25% more plant-based foods to achieve the same results as consuming animal protein. The primary concern with plant-based diets with regard to protein intake is that consuming increased levels of legumes, nuts, and grains will drastically increase carbohydrate and fat consumption in order to achieve minimal protein requirements. This situation may have negative effects when it comes down to the ultimate goal of weight-loss.

Protein Levels and Effect on Metabolic Rate

There are 3 major factors that determine one’s metabolic rate (keep in mind that metabolic rate is directly related to one’s ability to lose weight).

1) Resting Metabolic Rate: how many calories does your body need per day in order to sustain vital functions, including digestion. This rate also accounts for activity levels. Resting metabolic rate accounts for up to 70% of your metabolic rate.

2) Activity Level: How much do you exercise? How many days per week? What duration? What intensity level? This accounts for 10-30% of your metabolic rate (closer to 10% if sedentary and up to 30% depending upon exercise intensity and duration).

3) Thermal Effect of Feeding: Digestion uses energy and burns calories. The macronutrients you consume (carbohydrates, fats, proteins) all effect the body temperature necessary in order to digest the given food. The higher the thermal temperature required for macronutrient breakdown, the more calories will be burned during the digestive process.

Protein creates the highest thermal effect; the more protein consumed, the higher the body temperature during digestion. The higher the body temperature during digestion, the more calories burned during digestion. Carbohydrates rank second and fat creates the lowest thermal effect.

Take home note:

Complete proteins speed up your metabolism and result in a higher number of calories burned. Carbohydrates and fats do not yield the same results. This is another reason why plant-based protein combinations (which tend to yield higher amounts of carbohydrates and fats to sustain minimal protein levels) are often inefficient when it comes to achieving weight-loss goals.

Whey Protein

Branched Chain Amino Acids (BCAAs) are the best sources of protein available because the body can absorb them quickly and convert them into usable energy efficiently. BCAAs consist of three essential amino acids: leucine, isoleucine, and valine. Whey protein is 10% leucine, while other animal-based proteins contain as little as 5% leucine. The body recognizes leucine similarly to the way it recognizes hormones, so leucine intake actually stimulates protein synthesis more that other essential amino acids. This immediate protein source is taken up into to the bloodstream within only 15 minutes of digestion. This makes leucine ideal for pre-peri, and post-workout nutrition.

Casein Protein

Casein is found in dairy products. It is opposite from whey protein in that it digests and absorbs slowly. Casein is best for supplying the body with a small, slow and sustained release of protein. As a result, casein can fuel the body for longer periods of time. Casein best aids in muscle recovery and growth in between meals and during sleep. It is not uncommon to find whey and casein protein blends these days. Whey will immediately repair muscle while casein will provide a longer, slower synthesis of protein in between meals and at rest.

Egg Protein

Eggs are also high in leucine, making them a great source of energy when it comes to muscle recovery, increased muscle strength, and increased muscle and size.

The food we eat will have one of three fates: it will be integrated into the body (used for tissue repair, etc), stored as fat, or excreted. The wonderful thing about eggs is that the body can use 94% of the protein in a whole egg. This means that consuming eggs will pose little to no risk of increasing fat stores. Eggs will almost entirely be used as an energy source! SO, EAT UP!

Soy Protein

Soy does not show much benefit when it comes to increasing protein synthesis. In fact, the pitfalls of soy, compared with whey and casein, greatly out-number the benefits. Early research studies suggested that soy consumption could lower LDL (bad) cholesterol. However, recent research estimates that 2 pounds of tofu/day would have to be consumed in order to lower LDL cholesterol by 3%

Soy is full of isoflavins. Isoflavins promote increased estrogen levels and slow thyroid function when consumed at the levels necessary to minimally decrease LDL cholesterol (by 3%). High soy consumption has also been associated with lowered sperm count.

PRESCRIPTIONS & NUTRIENTS FOR INJURY REPAIR & REHABILITATION

THE “RICE” METHOD
Upon injury, an individual should immediately apply the RICE Method: Rest, Ice, Compress, and Elevate.

PROTEIN
The repair phase of any injury requires an increase in protein intake. Ideal protein intake should be 1 gram of protein per pound of bodyweight. This is the same amount that athletes should be normally consuming to support tissue damage, muscle recovery, and repair.

For example, a 180 lb uninjured athlete or a 180 lb injured individual that exercises regularly (3-6 hours/week) should consume 180 grams of protein per day. If you need a better idea of what that measures out as, then seven palm-sized chicken breasts equals approximately 180 grams of protein.

FAT
Trans-fats, high Omega-6 vegetable oil intake, and saturated fats will slow the healing process (found in fatty cheeses, fatty meats, and high-fat processed foods). However, monounsaturated fats and omega-3 fats act as anti-inflammatory agents. While a normally healthy individual should consume anywhere from a 1:1 to 3:1 ratio of Omega-6 to Omega-3 fatty acids, an injured individual should be more focused on decreasing their Omega-6, saturated fat, and trans-fat intakes while simultaneously increasing their Omega-3 intake. Fish oil is a must. If fatty fish, such as salmon, is not consumed on a daily basis, then Omega-3 fish oil capsules are highly recommended (3-9 grams/day). This quantity is also recommended to otherwise healthy individuals.

Studies show that high Omega-6 relative to Omega-3 intakes result in decreased collagen production. On the other hand, a reverse relationship aids in the healing process.

CARBOHYDRATES
Unprocessed carbohydrates are recommended to support tissue damage and assist in injury repair. High levels of processed carbohydrates, especially sugars, should be avoided, as they tend to increase inflammation.

VITAMINS & MINERALS
Vitamins that support wound-healing include vitamins A,B,C,D, Calcium, Copper, Iron, Magnesium, Manganese, and Zinc.
Vitamin E should be avoided as it tends to slow healing.

HERBS
Many dietary herbs can help reduce inflammation. Examples of such herbs include: curry, tumeric, ginger, garlic, bromelain (found in pineapple), boswellia, and flavonoids (found in berries, cocoa, and supplements such as blueberry or grape extracts, green tea extracts, citrus extracts)

OTHER ANTI-INFLAMMATORY AGENTS:
Blueberries
Pineapple
Tea
Cocoa
Omega-3: Walnuts, salmon, hemp, flax seed (or Omega-3 Supplement 3-9g/day)

Lauren Kern Fitness: NPC'S Southern California Championships. Open Figu...

Lauren Kern Fitness: NPC'S Southern California Championships. Open Figu...

NPC'S Southern California Championships. Open Figure, Class B: 1st Place