E-Fish-ient Health and Performance…A Local Health and Performance Piece

By Kyle Arsenault CSCS

E-fish-ient Nutrition

As a health and performance professional I am not a big proponent of pushing supplements to try and enhance health. Most supplements are not regulated by the FDA, contain numerous ingredients that no one really knows what the heck they do (just look at the list and try to pronounce even 50% of them) and proclaim to be what spinach was to Popeye, when in reality they actually do more harm than good.

Although I don’t push supplements, there are a couple key nutrients that I don’t mind recommending through supplementation due to the extensive research that has demonstrated the many health benefits of them (please check with your Doc still though before adding them to your regimen). These supplements are vitamin D and fish oil.

And although these nutrients are great, you can still find some “garbage” supplemental forms as many companies, unfortunately, are only out to make a dollar and do not care about the quality of their product…just as some “fitness” professionals, so you have to be careful and do your research!

But one of the best thing about these nutrients is you can obtain both of them easily through natural avenues.

Just go outside for 20 minutes on a sunny summer day wearing a t-shirt and shorts and you will meet your daily needs for Vitamin D (and get a tan while you are at it). Pretty simple and quite enjoyable.

And for fish oil, which I will focus on here a bit more in depth, there is also a simple and extremely enjoyable way to acquire your daily needs, and it is all thanks to Prezo Grille and Bar.

                Prezo’s is known for serving up some of the best dishes known to man, and for the summer they have again upped the ante with their Summer Seafood Menu. And guess what key nutrient is a major player in many of the dishes…

Yep, the wonderful FISH OIL!

And just why is fish oil so great?

The Omega 3 Fatty Acids found in fish oil have been proven to result in many health benefits including:

–          Reducing Your Risk for Heart Disease

–          Lowering Cholesterol

–          Lowering Triglyceride Levels

–          Reduces Inflammation in the Body (a key component to poor health is chronic inflammation)

–          Improving Cognitive Abilities

–          Easing Depression

–          Improving Vision

–          Mitigating Joint Pain

–          Reducing Recovery from Training (exercise)

–           Improving Weight Loss

–          AND MORE…not a bad list for starters!!

So ya, you can see why I would recommend that everyone investigate adding fish oil to their nutritional arsenal, especially through natural means!

And why not do so while enjoying a great atmosphere and being waited on by a member of a staff that you feel is more like family? Oh, and did I mention satisfying your taste buds demand for scrumptious seafood!!

A quick peek into Prezo’s amazing Horseshoe Bar are

Just head to Prezo Grille and Bar and ask for their Summer Seafood Menu where you will find outstanding combinations of palate pleasing ingredients (I still don’t know how the kitchen staff does it!) that include the health and performance boosting Omega 3 fatty acid such as:

–          Tropical Coconut Shrimp Tartlet

–          Steamed Mussels

–          Tuna Caprese

–          Swordfish Kabobs

–          Grilled Tuna Steak Salad

**Shrimp, mussels, tuna and swordfish are all great sources of high quality Omega 3 Fatty Acid

Click HERE to read the full description of each dish…just make sure you are wearing a bib first to save your outfit from falling victim to the watering mouth!

Then all you need to do is thank the Prezo’s staff for a wonderful time and meal that has provided a key nutrient to health and performance, plan on your next trip to try one of the other great options and then put aside a few minutes of your day for a quick, results driven training session.

Extremely Quick and E-fish-ient Exercise

First, the most efficient training program you will ever be on is one that addresses your individual weaknesses thus allowing you to take full advantage of your body’s true potential. This requires a screening process that will easily expose your weaknesses and movement flaws such as the screen we use at Momentum Physical Therapy and Performance Training. From there we are able to develop a training program that first fixes your flaws while enhancing the major components of health, fitness, looks and performance.

You may have heard of the 80/20 rule but if not, the underlying principle is that 80% of the effects (results) come from 20% of the causes (work). What this means in regards to health, fitness and performance is that you should be spending your time performing a few key exercises that will provide the greatest results.

These exercises will change depending on your current condition (if you are moving poorly you may need to spend some more time performing corrective exercises to fix your movement before just “jumping in”), but for the most part you should be performing exercises that require the body to work the way it was designed. So here is a quick and efficient training program that you can perform every other day or two (unless you have not yet recovered) that will allow you to burn fat, build muscle in a short period of time.

30-50 reps of push-ups, body weight squats, mountain climbers and jumping jacks…and this is how you do it…

With this program you will be performing what is referred to as summation.

1) Select 3-5 exercises (use above for starters) and complete 30-50 repetitions of each as quickly as possible switching between exercises before form is compromised. This means if you were to select push-ups, jumping jacks, body weight squats and mountain climbers as your exercises and you could only complete 10 push-ups before losing form, you would then move on to the jumping jacks and complete as many of those as possible before moving to the body weight squats, back to the push-ups or on to the mountain climbers.

2) The set is done when you have completed 30-50 (start low and work up) reps of each exercise.

3) When starting this program rest for as about half as long, to as long as it took you to complete the round before trying another round (if it took you 5 minutes to complete rest for about 2.5 to 5 minutes and then repeat if you have any left in the tank!).

4) Record your time and try to beat it every time out.

That’s it. Pretty simple, efficient and will produce great results in a short amount of time. Always remember to warm-up properly first and select exercises that are safe and you move well through. For more help on exercise selection or how to even further enhance the training program to meet your specific needs and goals, email me at kyle@momentumpt.com.

Momentum Athlete and local Baseball Skills Coach Matt Anderson takes you through (check his facility out by clicking HERE, he knows his stuff). ***Matt noted he will break up the push-ups more throughout the round next time, as well as get his form right from the start…live, train and learn!!

Now it is up to you to get to Prezo Grille and Bar and take advantage of the Summer Seafood Menu. After you get your fix of health and performance boosting Omega 3, as well as your fix for loads fun and amazing flavor, get to working on achieving your optimal body with the short and incredibly efficient training program from yours truly and the rest of the Momentum Physical Therapy and Performance Training team.

Share the knowledge with your friends and family and Like Us on Facebook by clicking the links that follow to make sure you receive updates on the latest and greatest dishes at PREZO’S and for the most cutting edge information regarding human health and performance MOMENTUM PT.

How to Easily Achieve a Healthy and Lean Body Part 2

By Kyle Arsenault CSCS

If you missed the first installment of this series you should go back and check it out HERE as it was a sneak peek into my fridge which provided you with a good start for a health and performance based grocery list.

The concept that you should remember is that “if it is their you will eat it.” This can be advantagous when it comes to achieving your health and performance goals, or as in too many unfortunate cases, this can lead to poor nutritional choices that result in subpar health and performance, a jiggly backside and the need for you to punch an extra hole or two in your belt after you realize you can’t no longer squeez into your favorite pair of jeans.

 

 

So as promised in PART 1, here in part two I will expose to you what you will find in my freezer, pantry and cabinet that allows me to construct meals that are conducive to my health, performance and body composition goals (Ya, more muscle and less jiggly wiggly goo!).

FREEZER (from top to bottom, left to right)

*Bonus Tip– at the very top of my frezer (actually on top) you will notice an empty open bag. That is an empty bag that once contained caramel hazelnut ground coffee which I have turned into an extremely cheap and amazingly invigorating air freshner…I love my coffee and now my apartment can smell like it all day long! Try it out…now for inside.

All contents are obviously frozen…

– salmon fillets

– chicken breast

– pork sirloin steaks

– ground turkey breast

– homemade chili (I love my Mama!)

– brocolli and green beans

– Wymans Triple Berry Blend

You will also notice that I have ice cubes and bags of ice for shakes, to make some homemade ice tea or coffee or to chill down a glass of water on a hot day

Pantry (from top to bottom, left to right)

Top shelf…

– extra virgin olive oil

– tomato sauce

– salsa and hot sauce (great for flavoring and dressings)

– canned pineapple (in water)

– canned tuna and salmon

– canned beans (black, kidney, garbonza, northern white, etc)

– canned and sliced black olives

– natural peanut butter

– canned green beans (ya, lots and lots and lots…I like green beans)

Middle shelf…

– mixed nuts

– shelled pistachios

– beef jerkey

– raw almond packs

– old fashioned oatmeal

– quinoa

– steel cut oats

– box of frosted shredded wheat (for a cheat meal)

– black tea, green tea

– fruit flavored herbal teas (great for a sweet tooth craving especially at night)

Third shelf…

– ground coffee

– more mixed nuts

– raw peanuts to mix with the mixed nuts

– more black tea

– whey protein powder

Bottom…

– more whey protein (different flavors!)

– two 12 packs of Samual Adams Seasonal Beer (I am of age and a drink or two a day is proven to be healthy…not to mention a nice quench on a hot summer day!)

Cabinet (top to bottom, left to right)

Top shelf…

– fish oil

– coffee filters

– black pepper

– sea salt

– atomic hot sauce (this is the really spicy stuff!)

– mixed herbs seasoning

– black forest cake coffee grounds

Bottom shelf…

– natural honey

– tons of herbs and spices (italian seasoning, chili powder, garilic powder, cumin, basil, parsley, oregano, etc.)

– cinnamon

– cajun spice mix

– minced garlic

And there you go! You have now seen what I typically have in my fridge, freezer, pantry and cabinet. With these items you have a great start to a healthy grocery list that will allow you to make some delicous and peformanced based meals.

Now its your turn to get rid of the extra garbage lingering in your kitchen, replace it with healthier options, and throw together some great meals with a bit of creativity.

For more information and ideas of what you need in your kitchen (healthy untensils, awesome gadgets, etc.) as well as more specific meal combinations, check out my book The Other 23 Hours.

It is all about creating the optimal environment during your day that will allow you to achieve health and performance success. Let me know what you think below and share this post with your friends through email and Facebook!

The Easiest Way to a Healthy and Lean Body Part 1

 

By Kyle Arsenault CSCS

 

Athlete: “It can’t be that simple!”

Me: “It is extremely simple. There is one thing you have to remember and follow.”

Athlete: “Ya, and what is that?”

Me: “If it is there you will eat it, and if it is not there you can’t eat it. That is it!”

The concept is extremely simple. In fact, it actually can’t get any simpler. Notice I didn’t say easy, as I know there is a lot of temptation, but…

When it comes to enhancing your overall health and performance, and supporting your training with proper nutrition, all you have to remember is that if performance limiting foods are in your environment you will likely eat them (unless you have incredible self-control which many of us lack!).

So the easiest way to avoid poisoning yourself with the low nutrient, often sugar infused, processed garbage that plagues our society, simply DON’T BUY IT!

Instead, stock you fridge, freezer, pantry and cabinets with nutrient dense, natural foods that will provide you with the greatest opportunity for health and performance success.

It is commonly heard but not so commonly applied…shop the outside parameter of the store!

Below I am going to provide you with a list items (food, spices, etc) that you will find in my fridge (I will follow up with the freezer, pantry and cabinets in the near future).

Because I have only these items available to me when I am at my apartment, I cannot binge, even if my self-control falls victim to that little voice in my head telling me I want nothing more than a bacon wrapped, chili cheese dog with a side of steak fries and a hot fudge brownie sundae…Wait that’s no voice in my head, that is the Sonic commercial on my TV.

I’ll take the obesity and diabetes combo with a side of the jiggly rear end please…

But don’t get me wrong, a cheat meal every once in a while (I usually have 1-2 a week) is something everyone needs, mainly for psychological well-being. But when I cheat, I try to go out and cheat as I do not want to bring an abundance of foods into my immediate environment that will cause my cheat day to turn into a cheat week. Plus, if I am going to cheat, why not have someone else do the cooking and wait on me?!

Ok, so let’s get to it…IF IT IS NOT THERE YOU CAN’T EAT IT, IF IT IS THERE YOU WILL!! Here is a picture of my fridge and a bulleted list of the items found in it. I am not going to explain in depth why I choose these items (if you would like more info just leave a comment below or on Facebook or check out my book HERE for all the information you need). But this should help a bit.

 

ON THE DOOR (from top to bottom and left to right)

 

 

-Natural cheese sticks

-Quinoa (a super grain)

-Beef Jerky

-Tupperware with Easter candy (Ya, EASTER candy…I have A piece every few days)

-Natural Peanut Butter

-Salsa

-Hot Sauce

-Ant Acid (just in case!)

-Canned Alaskan Salmon

-Spicy Brown Mustard

-Fish oil capsules

-Ground Flaxseed

-Lemon Juice

-Ketchup

-Full Fat Cottage Cheese

-Full Fat Plain Greek Yogurt

-Pickles

-Pure Natural Maple Syrup

 

MAIN FRIDGE (from top to bottom and left to right)

 


-Pyrex with chopped / grilled veggies: green/red/orange/yellow peppers, sweet and red onions, mushrooms, carrots, cucumber, squash (Italian and summer), radish, asparagus, avocado

-Eggs with covered omelet plate ready for the morning

-Coffee

-Baby Spinach

-Samuel Adams Beer (summer variety pack…these will be in here for a good month of two at least, but when I have a beer I make it a good one!)

-Kiwi

-Coconut Water

-Pyrex with grilled meat ready for the week (chicken breast, pork sirloin steaks)

-Glass pitcher with left over coffee ready to drink or reheat

-Unsweetened Vanilla Almond Milk (behind coffee and purchased for main reason to make healthy French toast, but I am throwing a little bit in my coffee every once in a while and a splash in my egg mixture for my omelet)

-Bananas (put them in the fridge when they reach optimal ripeness to preserve it!)

-Ezekiel Bread

-Steel Cut Oats (behind the bread; it is like oatmeal but even less processed and hardier)

-In the crisper: uncut veggies for the end of the week (I only shop once a week), apples and oranges

 

And that is it. With these items I am able to construct delicious and nutritious meals for every meal of the day. Of course there are a few items missing from this list that will make it easier to add some variety and spice to the meals (hint, hint…they are in my freezer, pantry and cabinets and will be covered in a future post…so stay tuned).

 

 

This is what is in my fridge, and guess what…I WILL EAT IT. As you can see, the foods that I have provided for myself make it easy to consume nutritious, natural items that will help me maintain optimal health and performance.

Hopefully this helps, and if it does make sure to share it with your friends and family. Get to the Facebookin’ and Tweetin’ and get to making your grocery list. Leave any questions or comments below!

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