Gravity Fx Fitness

I learned of chia seeds and the many health benefits of consuming them, such as the very high anti-oxidant content, omega-3 fatty acids, fiber and protein, a little more than a year ago.

I have taken them off and on during that time, either in a protein drink or in my oatmeal (steel cut oats).  They were regarded as a super food among the ancient Aztecs.  They are reported to give you increased energy and endurance.

Recently, I have been reading the book Born to Run by Chris McDougall about the endurance feats of the Tarahumara Indians of Mexico’s Copper Canyons.  Its a fascinating and well written book that looks at endurance running from an interesting perspective.

One particular drink that they consume is Iskiate (chia fresca).  It is made from a brew of chia seeds, lime, and some honey, though there might be other variations, as well.  In the book this concoction was given to the author and also was reported to aid another explorer as he made the climb out of the deep valleys in the region.

This “new” energy drink might be something to consider as a healthier alternative to sodas and some of the commercial energy drinks available.  To see one recipe for this drink go to Runner’s World.

This may be something to help with weight loss as it helps you feel full and may keep your insulin levels from spiking.  You might also be interested in my previous article on chia seeds.

Get moving!

Brian Morgan

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I just started making a protein/energy drink that is fairly nutritious and tastes good at the same time. I ditched dairy about 4 months ago after some sources made me think it might not be the best for me.

I still enjoy  some pizza here and there (gotta live a little) but have dropped milk and regular protein powders.  Instead, I’ve been using brown rice protein, which tastes kind of “chalky.”

I also mix in chia seeds for the Omega-3’s, high fiber and antioxidant content.  Chia seeds also contain protein and were said to have been a big part of the Aztec diet, providing sustained energy for battles and hunting trips.

I recently read about this “lost” tribe in Mexico’s Copper Canyons that use them to fuel their long runs and hikes through these treacherous lands…..

but since the rice protein isn’t the tastiest, I used some almond milk and a touch of brown sugar for some added flavor.  This makes a big difference!  This doesn’t add that many carbs to the drink and is far fewer than what you get in the typical smoothie drink.

You also get some minerals with the almond milk and for good measure I pour a little bit of sea salt into my hand for all the trace minerals in it.

I made my drink today after my hike/jog through some local woods.  I’m not a runner by any stretch of the imagination but I love the outdoors and it hasn’t gotten too cold out, so I decided to change up my routine a little – a big tip there for all of you that do the same routine all the time.

I did a run/walk, trying to add in some diagonal and lateral movement as I went down the hills in the grass.  I was partly inspired by the book I started reading Born to Run, which is a fascinating tale of a little known tribe in Mexico, their unique lifestyle and their amazing feats of endurance.

Get moving!

Brian Morgan

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So what happens when you put someone like me on a low-carb diet?  Well, so far, a little bit of cheating, but overall I’ve been able to greatly reduce my intake of carbs.

Right now I’m 11 days into a very low carb eating program and have done surprisingly well.  I haven’t really had any major cravings, but have wanted to eat certain things that I know I shouldn’t.

Basically, I’ve ignored those little voices and they’re starting to speak softer and softer.  Don’t get me wrong, I haven’t been perfect, but I have made some changes that hopefully I will stick to.

Some of you may be thinking that someone in my field shouldn’t have any problems with sugar, but I got my early fixes long before I decided on this career.  I can remember having to sell World’s Finest chocolate bars (yes they were!) for a school fundraising event.

Being introverted, the idea of approaching strangers wasn’t appealing to me, so they sat in a box in my room, calling out to me.  Needless to say, I spent the Summer mowing the grass to pay for them all.

While in college 20 years ago, I would sometimes go to a donut shop at night.  After 8pm you could get a dozen donuts for the price of a half dozen and I would polish off 4 of them with a glass of milk right away.

So while I’ve never really been that overweight, I’ve never been “ripped” either, and the extra sugar has been a big reason.  Besides really wanting to break this habit, I know that its not a healthy addiction.

I think that a big part of my success so far on this diet is all the healthy fats that I am taking in – lots of olive oil, almonds, chia seeds, fish oil, and ground flaxseed.  I’m not positive, but I believe that these fats are good for your brain and help reduce sugar cravings.

At least they make you feel full, which certainly helps when trying to lose weight.  The fiber in some of these doesn’t hurt, either.

So while I’m not following the Warp Speed Fat Loss plan to the letter, I am making progress and the long-term changes are what matter the most.  After all, its not about losing the weight, its about keeping it off!

Without regular exercise I would probably be fairly over weight, but the resistance training helps keep my metabolism elevated.

Get moving!

Brian Morgan

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One study has shown that snacking on almonds helped participants lose twice as much fat as those who snacked on complex carbs.

This group also had a greater decrease in waist size.  This was part of a low carb diet program.  Almonds are a healthy snack that is easy to take with you.

I buy them in a bag and break them out when I need to.  Its not always easy to carry certain foods with you when trying to lose weight, but almonds, walnuts, and pistachios are good choices.

I got this info from nutritionist Mike Roussell, the co-creator of the Warp Speed Fat Loss Program that I am on.  These nuts have some fiber, which can help fill you up, but also are healthy fats.

While I love pistachios, cracking the shells open can be a bit of a hassle, which is one of the reasons  Roussell says they can help with weight loss, it slows you down and apparently you can eat more of them, without worrying about your waistline.

For convenience and no mess, almonds work well for me, but I am going to try walnuts to mix things up a bit and give my taste buds some variety.  There is a little protein in these along with the good fats.

The fiber can help you feel full, also.  Either of these can be eaten with an apple and it won’t affect your blood sugar too much.  Feeling full can help you avoid eating too much, or so they say.

In any case, I’ll be eating plenty of almonds and walnuts as I am on a lower carb diet, as part of this fat loss program.  As always, if you have been too sedentary,

Get moving!

Brian

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Eating chia seeds has helped a local resident lose weight, according to a recent article.

Besides being high in fiber, Omega-3 fatty acids, and antioxidants, they can also be a part a weight loss program.  The high fiber can make you feel fuller and it can help lower your blood sugar levels.

One local woman has lost 31 pounds since she started using the seeds in February.  She adds the seeds to about 4 ounces of tomato juice before a meal to help fill her up.

I’ve been using them off and on since January, mixing them in with my protein drink in the morning.  Besides making you feel full, they can help slow down the breakdown of carbohydrates, again, helping with blood sugar levels.

I have also been eating some raw almonds before some of my meals for the same type of benefit.  Most of us could use more fiber in our “diets” because of the tendency of many to consume highly processed foods, that are lacking in fiber content.

Besides the fiber, I think that the good fats also help with fat loss, in my opinion.  I’ve been also doing a weekly fast of about 24 hours to help get ready for Summer.  All of the above seem to be helping, as I’m starting to see more definition in my abs.

Not quite a six pack yet, but maybe in 4-6 weeks.  Definitely getting leaner, which is the big goal anyway.  Still don’t eat perfectly, but making baby steps.  The healthy fats seem to decrease sugar cravings.  Like everything else, a gradual increase is probably advised.

For more info you can read my previous article on chia seeds.

Don’t forget to add more movement into your daily activities.  Sweat is good!

Get moving!

Brian

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Can eating a diet high in fiber increase your fat loss?  Let’s take a look.

Not long ago I wrote that I was trying to take in more fiber as part of my New Year’s resolutions to lose some bodyfat and eat healthier.  So I have been eating more fruits and vegetables, especially raw spinach, oranges, peaches, with some apples and pears thrown in.

A few years back I bought a book by Scott Connelly MD, the creator of the popular bodybuilding supplement Met-rx.  In this book Dr. Connelly promoted the typical bodybuilding diet of higher protein and small, frequent meals.

What caught my attention however, was his assertion of the fat burning effect of a diet high in fiber – something that I hadn’t remembered seeing before.

I’ve never been one for eating broccolli, cauliflower, green beans, etc., but at 6′4″ and 240+ it didn’t seem to stunt my growth.  Potatoes and salads with carrots, tomatoes and cucumbers has always been my best attempt at eating my veggies.

I recently added chia to my daily “diet” and have also started consuming ground flaxseed meal and raw almonds.  Besides containing plenty of fiber they also have other positive substances that are reported to enhance your overall health and immune system, such as Omega-3 fatty acids.

I definitely feel fuller with this new eating plan, but seem to be a little leaner even though I am eating plenty of food.  Maybe that’s the key to losing weight – eating plenty of the right kinds of foods and not so much processed garbage!

Just a thought.

I’ll admit that I enjoy my “comfort foods” just like the rest of you, I’m just eating a lot less of them recently and notice a difference in my physique and how I feel.

For what its worth, eating a diet high in fiber, Omega-3 fats, antioxidants, and lignans may reduce your risks of certain health issues like type II diabetes, heart disease and certain types of cancers – something you might wish to talk to your doctor about.

Just make sure you increase your fiber intake gradually to avoid any upset to your digestion system……and don’t forget to include plenty of movement into your week for optimal health and fitness.

Get moving!

Brian

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Never heard of chia seeds before? They are high in antioxidants, fiber and Omega-3 fatty acids, making them a great supplement to your diet. In fact, they are the highest plant source of Omega-3 fats, which are important for your brain and heart health.

Essential fatty acids are also beneficial to your immune system and overall health. This plant was cultivated by the ancient Aztecs and considered a “power food.”

For those trying to lose weight in the New Year, their high fiber content can help by adding a feeling of fullness, possibly keeping you from overeating.

It slows down the digestion of carbohydrates which can help you avoid sugar spikes and the “roller coaster” energy levels that occur when you eat too many carbs.

I’d heard of them before and someone recently mentioned them to me, so I decided to give them a try. I mix them in with my protein drink and let them sit for a few minutes before drinking this mixture.

They have kind of a soft, gelatinous feel and don’t really taste like much of anything when consumed in this manner. They make you feel full and within a few hours you might be heading to the restroom, if you know what I mean.

If nothing else, this high fiber addition should add some healthy benefits, but you can’t overlook the high antioxidant content, either. One label I read stated that they contain more antioxidants than blueberries.

As I mentioned before, my New Year’s resolution is to eat better. I’ve got a pretty good handle on the exercise part, but this has always been a weakness of mine.

As I’ve added more fruits and vegetables into my diet, I’ve also added more fiber and healthy fat sources. Don’t be scared of consuming fat from a good source like chia seeds, fish, flaxseeds, olive oil, coconut oil, or avocadoes.

We need to take in fats, just try and concentrate on making them healthy choices, like those high in Omega-3’s.

Oh yeah, since I’ve cut out most of the processed sugar (high-fructose corn syrup) from my “diet” and made better choices, I’ve noticed I feel better and have better energy levels. Now if I can just get a little more sleep, everything will be great.

Get moving!

Brian

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