Posts Tagged 'Health'

5 reasons to take your Coffee black

 

 

 

 

 

 

 

 

Black as the devil, hot as hell, pure as an angel, sweet as love.

Charles Maurice de Talleyrand 

Its a rare sight to see someone drinking their coffee black these days especially with all the Starbucks on every corner people tend to lean towards cappa and frappa cino’s!

Here are five reasons to drink your coffee black

1. Learn the taste of real coffee.

When you have a milk based coffee it is hard to appreciate and recognize the notes of the actual coffee bean all that can be tasted is the slight bitterness of the coffee. Drinking coffee black allows you to pickup of the subtle differences from bean to bean and different roasts. You will be surprised how diverse the flavors can be from fruity and chocolate to oaky and floral.

It is a nice thing to be able to appreciate coffee for what it really. You will find that once you enjoy drinking black coffee you will take pleasure in picking and choosing your own blends in supermarkets or specialist coffee shops.

2. Do it for your health;

Black coffee is calorie and sugar free, it contains fiber and we know that regular consumption of coffee decreases the risk of type II diabetes:

Scientists tracked 41,934 men from 1986 to 1998 and 84,276 women from 1980 to 1998. These were free of diabetes, cancer, or cardiovascular disease at baseline. Coffee consumption was assessed every 2 to 4 years through validated questionnaires. What did they find?

These investigators documented 1333 new cases of type 2 diabetes in men and 4085 new cases in women. The authors found an inverse association between coffee intake and type 2 diabetes after adjustment for age, body mass index, and other risk factors. In other words, those who drank the most coffee tended to have the least risk of diabetes. Even more intriguing, total caffeine intake from coffee and other sources was associated with a statistically significantly lower risk for diabetes in both men and women; meaning that decaffeinated coffee may not be as good for you as the caffeine-filled. The author’s concluded that the “data suggest that long-term coffee consumption is associated with a statistically significantly lower risk for type 2 diabetes.”

What more could you ask for? when drinking your coffee black you get all this with no excess calories.

3. Mental and Physical Energy

By drinking Americano’s, Expresso’s and other black coffee you will get the energizing effect and mental clarity far quicker as there is no milk/cream/soy in the coffee to slow its absorption and dull down the effects. This makes Black coffee before exercise work as a great performance enhancer as has been proven in several studies.

Caffeine is the most versatile and effective ergogenic aid (i.e. something that enhances exercise performance). A prominent exercise physiologist, David Costill, Ph.D., performed the ground-breaking study on caffeine and exercise 26 years ago! He took nine competitive cyclists (two females and seven males) and had them bike until exhaustion at 80% of V02 max. (Note: V02 max, also known as maximal oxygen uptake, is a measure of how well you cardiopulmonary system functions).

Each subject consumed coffee containing 330 mg of caffeine 60 min before the exercise or a placebo (decaffeinated coffee). Following the ingestion of caffeine, the subjects were able to perform an average of 90 minutes of cycling as compared to an average of 76 minutes in the placebo trial. This reflects an 18% increase! They also found that subjects burned more fat (aka lipolysis) as shown by measurements of plasma free fatty acids, glycerol and respiratory exchange ratios. In fact, fat oxidation or burning was significantly higher (107% greater) during the caffeine trial (118 g or 1.31 g/min) than in the placebo trial (57 g or 0.75 g/min). Also, the perception of effort was much less in subjects after consuming subjects indicating that exercise felt easier.

4. Its Easy to Make

All you need is some ground coffee and a french press or a stovetop percolator and you are good to go, leaving you flexible to brew up a great coffee before a workout or during your mid afternoon slump.

Great post on using a French Press

How to brew with a StoveTop Expresso Maker

Or if your feeling adventurous and want a strong coffee look into brewing Turkish Coffee.

You will soon find that brewing your own coffee is a very relaxing and rewarding experience and look forward to brewing up a fresh coffee for breakfast or before a workout.

5. Its CHEAP

Ever had a look at what the cheapest coffee at Starbucks is, you guessed it Black Coffee. This is the case at any coffee shop. As well as this brewing a good cup of straight coffee will be your cheapest option at home so you will save money in all walks of life. I can get a small bag of freshly ground beans at my local wholefoods for around $2-3 which will last me about 8 coffee’s in a french press thats about 3 coffee’s for $1 and that’s 3 of the best!

So to stay in great shape learn to appreciate your coffee the way we are meant to, start drinking black coffee.

200 push-ups

Recently I have been traveling and finding it hard to get workouts in due to time constraints. What I have been doing is a tip I got from Matthew Mcconaughey who recommends doing 200 push-ups a day. I basically will do 200 pushups from when I wake up and they will normally take about 20-25 minutes grips vary as do reps per set but they finally get done. Its a great workout and leaves your whole body pretty sore the next day.

Also as I’m in New York I have been trying to get in as much walking as I can, whilst being energetic whilst opening doors and climbing stairs. This covers the ‘play’ aspect and keeps me moving.

As for nutrition, this has been slipping due to family eating situations, in spite of the cheesecake and cereal I have managed to stay pretty evolutionary with my meals, loads of salmon, chicken prawns and beef even some oysters last night!!

BTW the Matthew Mcconaughey article linked above is great, they guy has a superb insight on life, training and living.

A few links – What I’ve been reading

10 Things we should leave our kids beside MONEY

How to catch up on Lost sleep – The answer is simple

Mark Sisson’s current regime, pics etc

Natural Release of Growth hormone blog

Cool outdoor excersise

Some good reading there, hope you enjoy!

Arthur De Vany Evolutionary Fitness Video

Well worth a watch, Art covers some very interesting topics.

EF Workout Power Law Training- FASTED

Went to the gym fasted yesterday morning to promote Growth Hormone release. I arrived at around 8AM and did a workout lasting just over 30 minutes that was as follows:

  • 4 twenty second stationary bike sprints with 1 minute low intensity rests in between. This got a good burn going on in my legs.
  • Squats using the 40kg for 15 Reps then 80kg x 8 Reps followed by 120kg x 3reps
  • Standing Shoulder press with DB’s 12-8-4-3 Reps
  • Leg Extension and Leg Curls super sets 12-8-4 Reps
  • Incline BB bench Press 5-3-5 Reps
  • One Arm DB Row 5-5-5 Reps
  • Rope Bicep Curls 15-8-4 Reps
  • Cable Crunch 15-8-4 Reps
  • Finished the workout with some stretching and deep breathing
It was a very stimulating workout and felt refreshing, working up a good sweat. Afterwards I walked home and fasted for a further two hours. At this point I ate some Fresh fruit, with eggs and some raw nuts.

5 Reasons you should be working out fasted

I have always been a fan of working out fasted (first thing in the morning) I usually wake up, browse the net and drink a cup of black coffee and then have a workout, which is often a jog if the weather is nice out. This article is going to run over some of the benefits of training this way;

  • AM exercise magnifies a positive hormonal response, working out later in the day will enhance cortisol and this is not a good thing before you hit the sack.
  • Food releases insulin which blunts fat burning. When you wake Insulin is at its lowest allowing the most fat to be burnt.
  • Cardio in the morning wakes you up and gets your body in action for the day, flushing out your lymphatic system and ensuring a flow of energy.
  • It will activate your lean and hungry adaptive mechanism which will burn fat and build muscle, especially if you have a fasted weights workout which hits your back and shoulder area.
  • Insulin sensitivity is further improved and fasting is prolonged which can have great health benefits….
Those are reason enough and with summer you have no excuse to hit the park/road and have a morning workout.
From my own experience I find that doing weight training when totally fasted should be done but be careful not to go too hard as it can compromise your mood and well being. Try a short and intense weights workout without too much volume that does not take longer than 30 minutes.

Reason’s for those man boobs (moobs)

Anyone got problems with chest fat? I got some good advice to rid you of your problems, these come froma compilation of things I have picked up over the years to flatten my flabby chest.

  • Drink Red wine with dinner this is a potent anti-estrogenic
  • Make sure you are not Zinc Deficient and take a good Zinc Supplement think ZMA
  • Avoid Soy Foods and estrogenic compounds (microwaving plastic) like the plague
  • Experiment with taking Maca
Thats about is but those are the core essentials and the best of. Try this before you even think about Gyno Surgery!