Health Nuggets

BODY TYPES
I recently read an article about training for your specific body type and I thought, "Huh?" But after reading it was a little interesting because when you look around you see so many different shapes, sizes and builds.  So it makes sense that there is a list out there of "body types".

It was actually created by Dr. William Sheldon in the 1940's.  Confusingly enough, he says that "most" of the population is a "mixture" of these three somatypes.  Well, that doesn't help. Much.

But if you fit into one of these categories and hopefully just two, then I bet you could better design individualized training.  We all know you should eat clean and move often.  But how, what, when, where are different for body types.  (Apparently.  I'm new to this).

There is an ectomorph, endomorph and mesomorph.  I am a mesomorph (or mutt-mix of mesomorph & endomorph).  A hybrid, if you will.

Basically:

Ectomorph:

• Fragile
• Thin
• Flat chest
• Delicate build
• Young appearance
• Tall
• Lightly muscled
• Stoop-shouldered
• Large brain (wait, maybe I'm a mix of all three...hmm)
• Has trouble gaining weight
• Muscle growth takes longer

Mesomorph:

• Athletic
• Hard, muscular body
• Overly mature appearance (shut up)
• Rectangular shaped (hourglass shaped for women)
• Thick skin
• Upright posture
• Gains or loses weight easily
• Grows muscle quickly

Endomorph:

• Soft body
• Flabby
• Underdeveloped muscles
• Round shaped
• Over-developed digestive system
• Trouble losing weight
• Generally gains muscle easily

What I can take away from this:
(1)  I am not Kate Moss
(2)  I never could be
(3)  I should stop eating chocolate
(4)  I add muscle easily but it can be harder to shed fat. Examine #3 again.
(5)  Do moderate cardio in the mornings, heavy cardio in the afternoon or evenings.
(6)  Stop eating chocolate

Which body type are you?
If you actually care, check this out Body Type

 

 

Make Your Own Energy Gels!

Homemade Energy Gels

Posted by Sara at 3:06 PM 0 comments

Runners (or uber athletes) who follow Paleo may miss those fast-popping energy gels for the 10th mile.  I found an awesome way to make your own:


Blend the following in a blender or food processor then roll into balls (or animal sculptures, I don't care) and store in your chill box:

• 8 medjool dates or 10 to 12 pitted dates (soaking them overnight makes these easier to blend)
• 4 tablespoons agave or maple syrup or honey
• 4 tablespoons chia seeds (high in protein, fiber, omega-3s, calcium)
• 4 tablespoons coconut oil
• 2 tablespoons lemon zest
• 2 tablespoons lime zest
• 2 teaspoon dulce (seaweed) flakes, snipped in tiny pieces
• couple of pinches of sea salt

NIGHT EATERS
The *average* woman needs about 1,600 calories per day (to thrive) and a typical man needs around 2,000 calories. Yet, the average American consumes 3,900 calories a day.  Depending on your height, weight and sex you could gain 2lbs a month consuming that much.  (that number varies obviously but doesn't that explain winter layers?)

If you divide up your day and your meals, and say you're going for 2,000 calories, each meal should range from 300-500 calories each and snacks 100-200.  If you like to eat late at night, beware! Midnight eaters consume about 500 calories more than the non-evening eaters.

That insatiable desire for carbs when you're tired?  That is your brain tricking you into thinking a handful of shortbread cookies or potato chips will help settle you down and fall asleep... when really, that carb-craving is just your body's way of telling you to close your eyes.

Try it.  I bet you could fall asleep without that stuff.