Jamcore Training Blog

By Jamie Yu

If I asked you what your favourite supplement was besides Whey Protein, what would you say it was? I think I’d probably hear something along the lines of Nitric Oxide type products or Creatine delivery systems. Granted, this new wave of supplements are fantastic and definitely have a place within any serious minded athlete’s repertoire.

But did you know that there is one supplement that has of late been placed on the back burner to make way for these other supplements I’ve just touched on? This supplement has been clinically shown to be incredibly effective and, in comparison to a lot of the supplements on the market, is much more cost effective?

That supplement is Desiccated Liver. Liver in general provides heme iron, high quality protein and B vitamins which by our terms as hard working athletes meets the increased nutritional requirements in one go. However, cooking and consuming liver as a meat source decreases the bio-availability of the above elements, so liver in the desiccated format is far more superior for absorption.

Endurance athletes in recent times have discovered the benefits of desiccated liver and the heme iron found within. Heme iron is responsible for haemoglobin’s ability to carry oxygen within red blood cells; which means that when the need for energy is drawn from the foods we eat an ‘oxidation’ process occurs in the body. If we can improve the amount of oxidation performed in the body then we can offset fatigue that comes from intense and long sessions of exercise.

‘Sports Anemia’ as it’s called occurs when muscle fibers are damaged during intense exercise training. If there is an inadequate protein intake then the body draws upon haemoglobins and red blood cells as a source of protein to repair the muscles. Athletes with low haemoglobin levels do not perform as well at endurance events. This could also be apparent in people who train or exercise for more than two hours in any one session.

Here is food for thought, iron deficiency is widely recognised as the most common in the world and as many as 22% of American women are iron deficient, as well as people who follow a mainly vegetarian diet. However there is also evidence to suggest that intense exercise also induces iron deficiency.

Liver is also a fabulous source of vitamin B12 and B12 and plays a massive role in assisting the body with the burning of fats and carbohydrates. It can also be used in the prevention of heart disease.

As with any ‘mineral’ based supplement, if you are going to give it a try then always keep to the directions on the label and do not exceed the stated dose.

Popularity: 18% [?]

By Bonnie Pfiester

Traveling can be tough for dieters; convenience store junk food, the infamous airline snack box, and combo meals all add up to a diet disaster.

There is something about traveling that makes us think we’re hungry. Let’s start with road trips. I don’t know about you, but Steve and I have the worst snack attacks when driving long distances. Although the need to feed mostly stems from boredom, the million billboards showcasing juicy hamburgers don’t help either.

Once a billboard convinces you to stop and eat, you find yourself driving down an unknown road with restaurant after restaurant calling your name. Taco Bell, McDonald’s, Denny’s, Dairy Queen, Applebees – they all have a special, or menu item, to capture your attention.

Once you decide where to eat, you have to battle the menu. No matter how many times I’ve been to a restaurant, and even if I know what I should order, I still feel the need to read the entire menu. What in the world am I thinking? I’m just welcoming temptation. Before you know it, I’ve justified why I can afford to eat a hamburger and fries.

If you are not traveling on the ground you have a different set of problems. Opposite of having too many choices, airline passengers have very few food choices. You’re trapped 35,000 feet in the air when a stewardess offers you an unappealing selection of nuts, cookies, crackers and cheese surprise. While first classers eat their high-calorie mystery meal, coach passengers get a sorry selection of the most boring sandwiches, bagels, or salads they’ve ever wasted calories on.

In any case, the answer to the dieter’s traveling blues is planning ahead. You’ll pack your toothbrush, so why not pack your food? It’s not like you don’t know you’re going to be stuck in a car or plane for several hours.

First, pack healthy snacks like pretzels, whole fruit, yogurt, cheese sticks, beef jerky, lunch meat, nuts, rice cakes, or protein bars to prevent you from getting hungry and making poor choices. Second, learn to say no – plain and simple. Third, keep a calorie book on you. It’s much easier to cheat when you don’t know what you are eating. Lastly, bring other things to entertain you besides food, like a good book or magazine.

Traveling will always be tough for dieters, but with a little planning you can beat the need to feed.

Popularity: 35% [?]

The RDA recommends 0.8 grams of protein for each kilogram you weigh for healthy adults. But the guidelines for athletes are greater, of course: 1.4 – 2.0 grams, depending on what type of athlete you are. This is up to two and a half times the recommended amount for typical adults. How do you know where you fall into the range? If you’re a distance athlete, you fall into the lower end of the category. Try to get about 1.4 g per kilogram of your weight. If you’re a 150-pound male, that would be about 95 grams of protein per day. If you’re a weightlifter or strength trainer, you fall into the upper bounds. A 150-lb. strength trainer would require up to 136 g of protein per day. Some healthy sources of protein: chicken breast (20g in 100g serving), milk (about 8 g per cup), yogurt (13 g per oz), tuna salad (32 g in 1 cup), or cottage cheese (14 g per 100 g serving).

Popularity: 23% [?]

By Sean Hashmi

Consumer Reports just published its findings on 27 breakfast cereals and the results were startling. They found some cereals with the nutritional content equivalent to a donut. Here is a breakdown of the cereals they evaluated from worst to best.

Okay. So let’s start with the worst offenders:

1. Golden Crisps (Kellogg’s): Each serving contains more sugar than a Dunkin’ Donuts glazed doughnut. 15 grams of sugar to be exact.

2. Honey Smacks (Kellogg’s): This one was no better. It had 14 grams of sugar per ¾ cup serving.

3. Apple Jacks (Kellogg’s) had 12 grams of sugar, < 1 gram of fiber, and 135mg of sodium per 1 cup serving.

4. Froot Loops (Kellogg’s) had 12 grams of sugar, < 1 gram of fiber, and 135mg of sodium per 1 cup serving.

5. Corn Pops (Kellogg’s) had 12 grams of sugar, < 1 gram of fiber, and 135mg of sodium per 1 cup serving

6. Cap’n Crunch (Quaker Oats) had 12 grams of sugar, 1 gram of fiber and 200mg of sodium per ¾ cup serving

7. Cap’n Crunch’s Peanut Butter Crunch (Quaker Oats) had 9 grams of sugar, 1 gram of fiber, 200mg of sodium per ¾ cup serving

Now there is something very interesting in the above list; 5 out of the 7 cereals are made by Kellogg’s. In response to this report, Kellogg’s released the statement that the company had recently reformulated five of its cereals (Froot Loops, Corn Pops, Rice Krispies, Cocoa Krispies, and Apple Jacks) to make them healthier choices. However, Consumer Reports article states that even with this reformulation, the five cereals would still score poorly in nutrition rating compared to other choices.

Before we decide to give up cereal forever, there is some good news. 4 of the 27 tested cereals were labeled as “Very Good” breakfast choices due to their low sugar (< 9 grams) and sodium (<210 mg) content. In addition, all 4 cereals had greater than 2 grams of fiber. Alright, drum roll please.

1. Cheerios (General Mills) had ONLY 1 gram of sugar, 3 grams of fiber and 190mg of sodium. This also happened to be my favorite in college.

2. Kix (General Mills) had 3 grams of sugar, 3 grams of fiber, and 210 mg of sodium.

3. Life (Quaker Oats) had 6 grams of sugar, 2 grams of fiber, and 160mg of sodium.

4. Honey Nut Cheerios (General Mills) had 9 grams of sugar, 2 grams of fiber, and 190 mg of sodium.

The bottom line behind this article is that you do have some healthy choices when it comes to cereal for both you and your children. So the next time you are in the grocery store, put the Kellogg’s cereal down and reach for some good old plain Cheerios. Your body will thank you for it.

Popularity: 18% [?]

By Jamie Yu

When people think of detoxing they think of eating no solid food or drinking boiled cabbage water all day, which to some can mean torture rather than cleanse.

One particular individual was documented to have ate no solid food for 10 days and drank a mix of lemon juice, water, maple syrup and cayenne pepper, also a quart of salt water and then a laxative tea. Hence to say she suffered with acne, irritability and headaches. Her goal was to lose some body-fat and cleanse her body of free-radicals.

In this instance, she took the word ‘cleanse’ a little to far as this ultimately ended up doing the reverse of what she originally wanted.

These extreme ways to shed body-fat and detoxify the body have become more common place as of late, particularly with the younger generation due to stories coming to light that some famous celebrities have tried these extremes with great success.

Using laxatives is also another known supplement in the extreme detox process. The use of laxatives in extreme detox diets raises red flags amongst dietitians, as laxative abuse is commonly associated with eating disorders. The belief that laxatives are useful for weight control is a myth, the National Eating Disorders Association notes. In fact, laxative abuse can cause severe dehydration and heart or colon damage, the association says.

As you can see, the risk of intestinal and cardiac issues arising from malnutrition and using external aids to purge far outweigh the benefits an ‘extreme’ detox can bring.

That’s not to say that detoxing is a bad idea all together.

In modern day societies such as our own, we are exposed to many toxins that come from the foods we eat, the air we breathe, and the water we drink. These toxins will build up over time and produce problems such as fatigue, anxiety, and other illnesses. Our bodies are resilient enough to actually produce a natural detoxification processes through our respiratory, gastrointestinal, urinary, dermal and lymphatic systems but sometimes this is not enough to rid the overall toxic build-up.

You can actually help maximize the body’s natural detoxification process by simply doing the following:

• Eliminate all stimulants. including caffeine.
• Eat more raw fruit and vegetables.
• Cut back on red meat, dairy, fat, sugar, salt and processed food consumption.
• Take in extra Vitamin C.
• Add herbs like Garlic, Cayenne and Red Pepper to your foods.
• Eat foods higher in fiber.
• Drink plenty of water and only water.

You can expect more energy, clearer skin, regular bowel movements, increased concentration, and mental clarity.

Note: With any massive changes to a diet, particularly if you are suffer from any medical conditions, always consult your physician first.

Popularity: 17% [?]

By Bonnie Pfiester

Exercise can be a lot of hard work for very little reward if you’re just relying on exercise alone to help you drop weight. At the end of the day, it can sometimes almost seem like it’s not even worth the energy.

If that time paid off on the scale, no one would complain. It’s when the scale stands still people want to give up. So how do you make it pay off for you?

I find most people beginning an exercise program don’t really change their diet as much as they rely on the exercise to do all the work. It seems to make sense. I mean, exercise is very hard – it should melt the calories away. Right?

While exercise is important, I think you’ll be shocked to see just how slow the weight loss process can be with exercise alone.

Let’s say you workout 4 days a week and each time you exercise you burn 400 calories. If your diet remains the same you’re in for a long haul.

Unfortunately, most people who start working out eat more because their appetite increases due to the extra activity. People also tend to splurge when they workout because they feel they deserve it – ultimately replacing calories they burned off in the gym.

I’ll explain: Since someone needs to burn 3,500 calories if they were to lose one pound of fat, the 4 day workout would burn off less than a half a pound a week. Yet, one order of cheese fries at a popular restaurant (a whopping 2900 calories) could erase 7 days of exercise.

So how can you boost results? Increase your caloric deficit by reducing your calories. If you reduce your calories 500 calories a day, plus continue working out four days a week, you will lose an extra pound a week. Most people can reduce their intake by 1,000 calories and still eat 1,200 calories a day.

Next, become as protective over your calories as you are over your money. You work hard to erase those calories so don’t squander your hard earned caloric deficit on eating poorly.

Lastly, stay consistent with your exercise routine. It’s a lot easier to stay disciplined with your diet when you’re disciplined in the gym.

If you want to feel great and get fast results you need to combine exercise and diet together so your hard work in the gym pays off once and for all.

Popularity: 27% [?]

Want a simple way to increase your endurance? The answer is increased frequency and intensity…of your musical selections! New research from Brunel University found that “scientifically-selected” music increased endurance by as much as 15% among participants who completed cardio workouts as they listened to rock or pop music. Selections by artists such as Madonna and Queen not only motivated subjects, but also increased their moods and caused them to report that they gained more pleasure from exercising than other participants. So next time you head out for a jog or start up the treadmill, pump up the jams, and enjoy a boost in endurance and spirit!

Popularity: 20% [?]

By Bonnie Pfiester

Choosing the right fuel for a workout depends on the workout you’re fueling up for. It’s like fueling up a car. The fuel used for drag racing is totally different than fuel used for Nascar. Dragsters just need to get to the finish line as fast as possible, which is only about a thousand feet away. Nascar fuel needs to help you go fast, steady, and strong so you can go the distance. In many ways the same principles apply to fitness.

Fueling up for fitness and weight loss can be very different. For instance, if you need to make it through an intense workout, like weight training or a boot camp style class, you’ll need something that can power you through your entire workout. Lifting a weight or powering a jump requires blood sugar readily available.

Unfortunately, if you choose the wrong fuel, or don’t fuel up at all, you’ll end up broken down on the side of road for sure. Every time someone falls out in boot camp or weight training it’s because someone either didn’t’ eat - or didn’t eat right. A sugary Slim Fast drink or a 100 Calorie breakfast bar won’t last through 15 minutes of intense training. That’s like putting dragster fuel in a Nascar. It’s simply not made to go the distance.

A dragster can go through more than twenty gallons of top fuel from warm-up to finish line. The same thing happens when you fuel up with high-processed foods or foods high in sugar– you simply burn through it too quickly. Once your body uses it all up, your blood sugar drops, leaving you dizzy, light-headed and often nauseous.

You need a fuel source that will help you go the distance. Low Glycemic foods like oatmeal, long grain rice, nuts and many vegetables take longer for the body to break down, releasing glucose more slowly and steadily. This means a steady and reliable energy source for your workout.

On the other hand, a fat-burning workout doesn’t require the same fuel source for energy. As a matter of fact, you want to force your body to use fat stores for energy instead of food. Since low-impact aerobics, jogging and walking don’t require instant power, you can wait for your body to make the blood sugar needed to keep you moving. Much like a hybrid, you can use stored up energy, or fat stores, for fuel.

When it comes to fueling up for fitness, choosing the right fuel for the right exercise is key to success. Now that you’re all fueled up, like Darrel Waltrip says, “Boogity, boogity, boogity! Let’s go racin’ boys!”

Popularity: 20% [?]

You constantly hear about America’s notorious cholesterol problem, but did you know how prevalent it actually is? Many people are shocked to learn that a whopping 50% of Americans have high or borderline-high cholesterol levels, putting them at risk for a host of ailments, including heart disease. Although the situation is serious, it’s fortunately quite easy to fix – if you’re committed to a healthier lifestyle, just follow these five steps.

1. Eat heart-healthy foods: Try the Cheerios challenge to lower your cholesterol in just weeks. The soluble fiber found in Cheerios and other whole-grains, fruits, and vegetables has been linked to reductions in cholesterol in clinical studies.
2. Slash saturated fat intake: Cut out red meats and instead rely on protein with lower saturated fat content, such as grilled chicken or salmon. People trying to reduce their cholesterol should aim for no more than 16 grams of saturated fat per day.
3. Ignore Daily Values: One frequent mistake cholesterol-counters make is to rely on the percentage of daily values displayed on nutrition information labels. These amounts are based on an average person WITHOUT high cholesterol – in other words, this person doesn’t need to be very careful about saturated fat intake. To reduce your levels, you’re going to have to dip below the recommended daily values. It may be a difficult habit to break, but figure out your own recommended daily values – you may want to consult a nutritionist or physician.
4. Learn to love sterols and stenols: Try to eat two servings of sterols and stenols each day. What exactly are they? Plant-based compounds found in oils, nuts, and seeds.
5. Limit (or at least moderate) the junk: Many people who love to work out also love to eat. Hot Cheetos, extra-cheese pizzas, and Big Macs taste good, but they can do some serious damage to your cholesterol levels, especially when they are a consistent part of your diet. Even thin people can have high cholesterol levels, which puts them at a heightened risk for heart disease and other illnesses. So either cut out the overly-processed junk, or set limits and eat favorite foods sparingly, or in moderation.

Popularity: 27% [?]

Remember that book that came out a few years ago, “French Women Don’t Get Fat”? Say what you will about the French, but the fact remains that French women are typically very slender and healthy. One of the key points of the book was that French women still indulge in pastries and breads and delicacies – but they know their limits and apply other strategies and routines to retain their sleek physiques. This is all well and good – but how do you know exactly how much to indulge in? Where do you draw the line? If you have trouble figuring out exactly how much you can get away with, the three-bite rule may be the perfect fit for you.

It’s simple, easy, and guilt-free. You can eat your favorite foods, but the quantity will be so small that it won’t impact your waistline. It’s exactly how it sounds – just take three bites of that dessert or favorite dish that’s tempting you. There are a few other rules, of course – you won’t make much progress if you liberally apply the three-bite rule, taking three bites of everything on the table, or if you decide to take abnormally large bites. To make it work, just think about your eating actions before you take them. Do you really want another cookie, or would you feel better if you had celery sticks and low-fat peanut butter, a handful of air-popped popcorn, or a couple of grapes?

However, let’s say you’re at a wedding or family event. Do you really want to sacrifice a delicious taste of your Aunt Sue’s devil’s food cake, which you only get a crack at a couple times per year? You can still indulge this craving – the research, in fact, points to the idea that indulging our cravings actually prevents overeating – by eating only three bites. Share the rest with a friend, feed it to your dog, or simply serve yourself a very, very tiny piece. You will be able to savor the taste of your favorite foods within the safe confines of a limit – three bites. The three-bite rule isn’t for everyone – some people may find themselves having a lot of trouble stopping at just three bites. But it’s a great rule of thumb for dieters who do best when presented with rules and limits that guide the way to weight loss success.

Popularity: 24% [?]