"Terry's knowledge of nutrition, proper training techniques and insight into how to maximize our player's energy and strength is second to none........ it has proven invaluable in our team's success."
-Trevor Stienburg, Head Coach
SMU Hockey Huskies
2010 CIS National Champions
"Few athletes have the dedication, let alone the physical ability to stay at the top of their sport the way Terry Keys has."
Halifax Daily News Reporter
"Very few athletes have the ability or knowledge to truly help people in reaching their lifestyle goals. With his proven accomplishments in body sculpting, Terry is able to grasp and provide methods that work........ He is a walking testimonial of his success and abilities in living a healthy and happy lifestyle."
Director HBS & ProLab Canada
I, Terry Keys along with the my charities ( Childrens Wish, QE11 Foundation and Maggies Place) also with The Tower, make no claim as to the accuracy of any of the information provided in the blog. If you have any questions regarding your health, nutrition or well being.....you should visit a certified physican.
Saturday, February 27, 2010
Ok, a small recap..... remember we have to choose the foods that work for your body ( yes I'm saying not to follow the food guide) again four or five small meals spread 2 1/2 hrs apart and drink the recommended water intake. You now know how to determine calories and your daily intake and not to go below that level or your brain will ramp down the metabolism. Also at the beginning we talked about building up our defenses for everyday cancer causing carcinogens.
With that in mind here is a list of some anti-cancer foods for everyone to improve those odds…
Yellow & Orange veggies
For the female Bloggers, foods to help prevent Breast Cancer:
Cruciferous Foods- Broccoli, brussel sprouts, radish, cauliflower, cabbage, turnip, kale and turnip greens (All of these contain indole#3...carbinol, which lowers estrogen levels)
Omega #3 oils-salmon, herring, mackerel, anchovies, sardines, tuna and walnuts.
Green Tea-Rich in EGCG ( powerful anti oxidant that stops the growth and kills cancer cells within, but without harming healthy tissue)
And last but not least..-Soy ( Remember, not too much as we discussed in the previous blog)
There you go bloggers, some powerful allies to have in your corner for a long and prosperous life
Saturday, February 20, 2010
It is very important to know the Glycemic Index as it is the scale of how quickly a carbohydrate will break down into glucose (sugars) then into your blood stream (it was first developed to help people with diabetes). For us and training; having a lower GI carb before you workout will give you the energy to exercise and after a high GI carb to help transport the protein to the muscles that you have just broking down (remember all you do during exercise is tear down the muscle, so you want to repair as quickly as possible). Also the first 20 mins after exercising is called “the window of opportunity” as your insulin levels are the most sensitive so the store is wide open to replenish. This is why you can “get away” with some low/medium GI carbs with your protein smoothie within that magical 20 minute time-frame.
Some examples of each group;
Low GI - Most vegetables ( except potatoes), peaches, strawberries, mango,
grainy breads, pasta, milk, yogurt etc.
Medium GI- Whole wheat products, basmati rice, sweet potato, raisins, cheese, pita/rye breads, banana, cranberry juice, etc.
High GI -White potato and rice, bagels, rice cakes, white bread, watermelon, corn flakes, pretzels, parsnip, etc.
Monday, February 15, 2010
Since everyone can relate to the automobile....if you continue to put cheap oil in to the car one day it will roll over and die, not good. So with that in mind here are two more foes against us; Unfermented Soy Protein and High Fructose Corn Syrup (HFCS) Oh i can hear it now; soy is good for the heart and it can lower LDL cholesterol but i am here to say that too much soy can result in more fat.... why? It can spur the formation of fat cells from two natural chemicals found in soy and the scary part its hiding in everything from french fries, cookies, to salad dressing plus some chicken and fish are fed with soy. Then with too much soy your body builds up an estrogen dominance ( read the last blog on Organic Foods to explain) and so now you can see why we need to reduce the intake Now with high-fructose corn syrup ( its used for a sweetener because of its cheaper cost to raw sugar) its found in everyday items from bread, ketchup, cough medicine etc ( check your labels bloggers, if it contains HFCS well you know what to do...to the curb lol) Studies say it tricks your brain into craving more food even if you don't need it plus of course too much "sugar" will contribute to more calories which is a weight gain, Type 2 Diabetes and risk of heart disease. Now its recommended per day that females have only 100 calories ( 6 teaspoons) and males 150 calories ( 9 teaspoons) of
added sugar that comes from any source, so easy to see how we can go over these amounts easily with HFCS added to our grocery list. So be diligent people when at the market and read the labels or how the product was fed as ultimately it ends up in your gas tank.
Saturday, February 13, 2010
Studies have shown these 12 fruits and vegetables have the highest pesticide load.....peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, imported grapes, carrots and pears, so look to buy organic to replace these. The good news is this following group has the least amounts of chemicals.....onions, avocados, sweet corn, pineapples, mangos, asparagus, sweet peas, kiwis, cabbage,
eggplants, papayas, watermelons, broccoli, tomatoes and sweet potatoes
As usual it costs more to eat healthier, but what price do you put on your health and wellness?.....i thought that would be the answer!