Quality Protein and Fats for a Healthier Diet

Quality proteins are important because protein and Amino Acids are the building blocks of your body. Quality proteins are essentially a long strand of Amino Acids. Amino acids support growth and development within the body, but some of the Amino Acids that we require are not readily produced within our body. These are called Essential Amino Acids and we need these in a good assortment from both animal and plant sources alike. There are several types of quality proteins but not all are created equal, some are better quality than others. For instance in the meat category, there are cattle, bison, buffalo, deer, elk, chicken, turkey and wild caught fish such as halibut and salmon. Look for Meats that are Hormone and Antibiotic Free, Grass Fed, and Free Range. No hormones + grass fed= higher nutrient counts, good fats and proteins, abundant omega 3’s and vitamins A & D. You can also attain these quality proteins from beans, legumes, nuts, grains (quinoa is a great high protein grain) and even some vegetables. If you are a vegetarian, these should be your main sources of protein.

The good news is, the higher the intake of quality protein, the more fat burning your body does, which equals a leaner, meaner body and smaller waist size! When people talk about fats, there is a huge misconception about fat consumption. You must remember that there are good fats and bad fats. Essential fatty acids are necessary however our bodies do not manufacture them. Good sources of healthy fats are found in olive oil, coconut oil, palm oil, raw butter, organic grass fed meats, fish oil, seeds, avocados and nuts. Always use heat stable fats and oils to cook with. Try to choose organic foods for safe fats and consume Omega 3’s-especially for children. Good Fats help lower cholesterol and are vital components of development and repair of the brain and nervous system.

Lack of omega 3 and 6’s are associated with several disorders including: Heart Attack, Stroke, Cancer, Obesity, Insulin Resistance, Diabetes, Lupus, Depression, Alzheimer’s, chronic inflammatory disorders, ADHD, Asthma, Arthritis and more.

Just like there are good fats there are also bad fats and these are why fat is such a bad word! Bad fats are trans-fatty acids found in items such as margarine, hydrogenated or partially hydrogenated oils, vegetables oils and conventionally raised animals and fish. These Man Made animals and fish are raised and fed the worst foods, hormones etc; they are of very low nutritional value and often toxic with pesticides).  Avoid the following: Roasting/roasted nuts (oils become rancid upon heating increasing free radical damage in the body), non-organic dairy sources, fried foods unless prepared with palm, coconut oil or lard-but keep at a minimum!

Keep your trips to fast food restaurants to a minimum or avoid them all together. Fast Food restaurants use low quality foods and fats, most of which are highly processed. Follow these and you are heading in the right direction.

Thank you and have a healthy day,

-Jen Hughes

Neuroplasticity....Can Geezers Get It?

Neuroplasticity refers to our brain's ability to adapt to changing demands, learn new information and heal itself after injury. Adults lose up to 10 percent of their brain weight between ages 20 and 90, so strengthening the brain's ability to change and adapt is important to help counteract the effects of aging and disease, and for learning and memory consolidation.

This ability can help older adults reduce or avoid many age-related brain changes and keep their brains functioning at a high level. There are several ways in which we can encourage healthy brain function. These include lifestyle factors, such as regular aerobic exercise of at least 30 minutes daily, five days a week; cognitive stimulation - challenging your brain with complex tasks to strenghen the connectors between the neurons and keep memory from declining; maintaining a healthy diet low in calories, rich in protein (lean meats, fish, eggs, low fat dairy products), nuts, legumes and large amounts of fruits, vegetables and whole grains; reducing stress and engaging in social activities - socially involved people are less likely to develop dementia, according to many studies. The message is to be proactive on all levels.

Duke Medicine Health News

Vol 18, No. 9

ELI TOMAC’s COMPLETE WORKOUT

ELI TOMAC’s COMPLETE WORKOUT and MORE NOW AVAILABLE AT RYNOPOWERGYM.COM 

(Extended version includes reps, sets, technique, and rest)

Eli Tomac exemplifies the training, riding and nutrition regimens available at rynopowergym.com.  His recent workout video with trainer Ryan Hughes got over 50,000 views on You Tube.  We made an extended version of the video, complete with the exact exercises, all explained in detail on video by Ryan Hughes working alongside Eli himself.  This video is available to members of rynopowergym.com.

“Every time I come to Ryno’s there is a lot of motivation and energy there.  It’s just a really good program!”  says Eli Tomac. 

Ryno Power Gym is a complete website featuring Ryan Hughes’ training in video form.  It includes: 

   Training /Gym Movements /Complete Workouts /Stretching /

   Complex Riding Techniques /Recipes /Nutrition /Monthly updates & More!

You can subscribe to the website for $19.95 per month or $129.95 for the year! ($10.83/mo)

There is a printable chart with thumbnail pictures of each movement, the number of reps, number of sets and exactly how much rest between sets to make it count!  Take this with you to the gym or wherever you train.

The entire website and its videos play on any smart phone.  There are also over 35 individual movements for you to master with complete video instruction by Ryan Hughes himself.  This way you can check your technique anywhere you go and take your trainer Ryno with you wherever you work out!  There are complex riding technique videos also available to access at the track or at home.  Master a few at a time until you have pieced together the whole track!

There are many other complete workout videos available to members with the kind of detail you need to make it count.   All workouts are printable to take to the gym with you after mastering them at home on the computer. 

Eli uses many of Ryno’s techniques in his training and whenever in California he and his father John Tomac like to spend some quality time with Ryno working on the latest fitness techniques.  These same techniques are available for $19.95 per month OR $10.83 PER MONTH WHEN YOU PAY FOR ONE YEAR at rynopowergym.com. Ryno Power Gym’s lessons are used by many other top athletes throughout sports including Robbie Madison, Ken Block, Aaron Gwin, Cam Zink, Kyle Strait, Jessica Patterson and more!

Ryno Power Gym was designed to deliver Ryno’s training philosophies to the everyday rider who cannot train with Ryno in person.  Join the hundreds riders from all over the world who have already signed up!

With your monthly subscription you get:

Watch the video trailer here: rynopowergym.com/trailer

Only $19.95/mo or $10.83/mo when you pay for one year! This website is updated regularly with more content in all sections.

Ryno Workout!!!

All veteran riders out there find yourself in the lull between racing seasons but spring will be upon us before we know it. Many will slowly ride themselves into shape but if you want to be ahead of the competation and have your best season ever you should visit Ryno Power Gym. Watch this short video for just a sample of what you will find there. If it works for Eli Tomac it should work for you. 

Packed on a Few Extra LBS? Here's a Solution