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A Holiday Gift of Instructional Cooking from My Home Personal Trainer and My Fit Cafe to get you started right for the New Year: http://myfitcafe.rouxbe.comWe at My Home Personal Trainer and My Fit Cafe just want to say it is a pleasure to give you the resources you need to meet your health and fitness goals. To thank you, we've pre-purchased memberships for our users to Rouxbe (pronounced roo-bee) - the premium online instructional cooking destination. Here you will find up-close instructional cooking videos that focus on the food, skills, and techniques that drive success in the kitchen. At My Home Personal Trainer, we understand that exercise is only one part of living a healthy lifestyle. Eating a balanced diet is also equally important. One of the challenges we are hearing from many of you, our members, is that cooking is not an easy task, particularly because this often means re-thinking the way we cook at home. So we thought it might be helpful to go back to basics and help you with a valuable tool that walks you through the recipes, step-by-step. Rouxbe also has some great how-to demonstrations on cooking techniques for those of us who feel we're a little rusty. The Rouxbe Cooking School is one great place to start. We're excited to bring you this gift to start off the New Year right! Happy holidays from all of us at My Home Personal Trainer and My Fit Cafe. Welcome to Rouxbe! Don't forget, it's prepaid and on us for 6-months. Just go to http://myfitcafe.rouxbe.com to sign up and get your user name and password. In Health,Your Friends at My Home Personal Trainer and My Fit Cafe
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The Precision Nutrition forum is an online fitness and health community built for clients and customers of PN. Get Access to thousands of pages of nutritional information and knowledge available only on the Precision Nutrition Forums. To do so, all you have to do is register. And registration is free!
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 Precision Nutrition Strategies
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Precision Nutrition Strategies
Access Your FREE Copy Today!!
This E-Book is an extension of the Complete Precision Nutrition program and it's called Precision Nutrition Strategies. With over 43 pages and 7 chapters (plus appendices), it provides an excellent introduction into the full version of the Complete Precision Nutrition Program.
It provides a nice and simple overview of some critical PN strategies including: the rules of good nutrition, protein intake, balancing dietary acids, altering your eating schedule to make it more PN friendly, preparing foods, eating on the road, reving your metabolism, and so much more.
FREE 8 Day Nutrition E-Course
Develop Better Nutrition with Our FREE 8 Day Body Transformation program.
Sign up Today for your FREE 8-Day Online No NonSense Complete and Balanced Nutrition Course!
My Precision Nutrition Forum
The Precision Nutrition forum is an online fitness and health community built for clients and customers of PN. Get Access to thousands of pages of nutritional information and knowledge available only on the Precision Nutrition Forums. To do so, all you have to do is register. And registration is free!
Why You May Need To Eat More Protein
by Dr John M Berardi, CSCSNowadays there are a lot of misconceptions with respect to protein intake. Should one take in 1 gram of protein per lb of body weight? Or is it 1 gram per kilogram? And, to the non-scientist, just how much is that? Well, before discussing this issue, I think it’s important to explore the difference between protein need and protein optimization. When someone asks the question – how much protein should I eat – they are usually trying to figure out how much protein they need to optimize body composition and performance. But the question, "How much protein does an athlete need?" is a very different one from "How much protein should an athlete consume to improve body composition and athletic performance?" In the research world, the word need is in no way associated with optimization. Instead it's defined as the minimum amount necessary in order to prevent deficiency. Therefore, in asking how much protein an athlete needs, you're asking the question "What's the minimum amount of protein an athlete can get away with to prevent wasting and eventual death?" Since most athletes have access to and usually consume enough protein to stave off death, the common protein question about how much protein an athlete needs is a bad one. This question doesn't address the issue of real importance, the one that addresses what an athlete should consume to improve performance and body composition? So, how much protein do individuals need to optimize performance and body composition? Well, the truth is, I don’t know. Everyone is different. However, what I do know is this – about 85% of all the individuals I’ve ever consulted with have been eating less protein that I recommend. And the first thing I do to stimulate results (usually “results” mean body composition changes) is to increase the protein intake while making a few concomitant changes to carbs and fat intake. Now, there are a number of reasons why I boost protein intake in most clients so I’d like to outline them in this article. Reason #1Increased Thermic Effect of Feeding — While all macronutrients require metabolic processing for digestion, absorption, and storage or oxidation, the thermic effect of protein is significantly higher than that of carbohydrates and fat. In fact, protein requires 25-30% of the energy it provides just for digestion, absorption, and assimilation while carbs only require 6-8% and fat requires 2-3%. That means that eating protein is actually thermogenic and can lead to a higher metabolic rate. This means greater fat loss when dieting and less fat gain during hypercaloric diets. Reason #2Increased Glucagon — Protein consumption increases plasma concentrations of the hormone glucagon. Glucagon is responsible for antagonizing the effects of insulin in adipose tissue, leading to greater fat mobilization. In addition, glucagon also decreases the amounts and activities of the enzymes responsible for making and storing fat in adipose and liver cells. Again, this leads to greater fat loss during dieting and less fat gain during overfeeding. Reason #3Increased IGF-1 — Protein and amino-acid supplementation has been shown to increase the IGF-1 response to both exercise and feeding. Since IGF-1 is an anabolic hormone that's related to muscle growth, another advantage associated with consuming more protein is more muscle growth when overfeeding and/or muscle sparing when dieting. Reason #4Reduction in Cardiovascular Risk — Several studies have shown that increasing the percentage of protein in the diet (from 11% to 23%) while decreasing the percentage of carbohydrate (from 63% to 48%) lowers LDL cholesterol and triglyceride concentrations with concomitant increases in HDL cholesterol concentrations. Reason #5Improved Weight-Loss Profile — Research from Layman and colleagues has demonstrated that reducing the carbohydrate ratio from 3.5 - 1 to 1.4 - 1 increases body fat loss, spares muscle mass, reduces triglyceride concentrations, improves satiety, and improves blood glucose management. Reason #6Increased Protein Turnover — All tissues of the body, including muscle, go through a regular program of turnover. Since the balance between protein breakdown and protein synthesis governs muscle protein turnover, you need to increase your protein turnover rates in order to best improve your muscle quality. A high protein diet does just this. By increasing both protein synthesis and protein breakdown, a high protein diet helps you get rid of the old muscle more quickly and build up new, more functional muscle to take its place. Reason #7Increased Nitrogen Status — Earlier I indicated that a positive nitrogen status means that more protein is entering the body than is leaving the body. High protein diets cause a strong positive protein status and when this increased protein availability is coupled with an exercise program that increases the body's anabolic efficiency, the growth process may be accelerated. Reason #8Increased Provision of Auxiliary Nutrients — Although the benefits mentioned above have related specifically to protein and amino acids, it's important to recognize that we don't just eat protein and amino acids — we eat food. Therefore, high protein diets often provide auxiliary nutrients that could enhance performance and/or muscle growth. These nutrients include creatine, branched chain amino acids, conjugated linoleic acids, and/or additional nutrients that are important but remain to be discovered. This illustrates the need to get most of your protein from food, rather than supplements alone. So, looking over this list of benefits, isn't it clear that for many individuals, an increase in protein intake would be advantageous for most people’s training goals? Since a high protein diet can lead to a better health profile, an increased metabolism, improved body composition, and an improved training response, why would anyone ever try to limit their protein intake to the bare minimum necessary to stave off malnutrition? It seems to me that whether someone's on a hypoenergetic diet or a hyperenergetic diet, the one macronutrient they would want to be sure to overeat would be protein. Instead, by limiting protein intake, most individuals look for what they consider the bare minimum of protein, and then overeat carbohydrates and fats instead. That's a big performance and body composition mistake. SEE ALSO:For more great training and nutrition wisdom, check out Dr Berardi’s complete system, Precision Nutrition. Containing 5 nutrition guides, two audio CDs, two DVDs, and our Gourmet Nutrition cookbook, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed. And what's more, you get a free lifetime membership to his private, members-only website, where you can talk exercise and nutrition 24/7 with thousands of fellow members and the Precision Nutrition coaches. Find out more about Precision Nutrition. My Nutrition Coach
Fish Oil Rules
by Dr. John Berardi I consider fish oil to be an essential supplement for fat loss. Data from the University of Western Ontario shows that fish oil supplementation increases lean body mass (during non-dieting conditions), increases BMR (by up to 400kcal/day), decreases inflammation, and improves the ratio of fat/carb oxidized (sparing carbs, burning fat). Recommended dose: Start with 6-10g per day of total fish oil (assuming 30% EPA and DHA). This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Precision Nutrition, complete with 2 DVDs, 2 CDs, 5 manuals, and an entire cook book, is the last word on eating for optimal health, body comp and performance.
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