I thought I would share this picture showing some foods that can put you in a better mood when you consume them.
Category Archives: Nutrition & Health
HEALTH BENEFITS OF LEMON WATER
Okay we all know I recommend that everyone drink lemon water. here is a picture describing some of the benefits of drinking lemon water.
MAGNESIUM RICH FOODS
If you are looking for magnesium rich foods, here is a picture showing some of those foods.
HEALTH BENEFITS OF BROCCOLI
Just thought I would share this picture of some of the health benefits of broccoli
TRAIN LIKE AN ATHLETE, EAT LIKE A NUTRITIONIST……..
Train like an athlete,
Eat like a nutritionist,
Sleep like a baby,
Win like a champion.
When you are training, train like an athlete. Work your butt off to get the results you want. Leave it all in the gym, on the track, out on the field, on the ice, or wherever you train. Give it your best each and every time.
Eat like a nutritionist when you are eating. Eat the foods that will give you the results you want. Think of food as a tool. Food originally was meant to keep up alive not for pleasure. First eat as a tool then make it pleasurable.
When you rest, sleep like a baby. Have naps and get plenty of sleep at night. Enjoy your down time.
When you are performing in your sport, work, or whatever else you do, go out to win or perform like a champion. Give it your all. Win with grace and lose dignity and humility.
Master Jonathan Field
Cobourg Tae Kwon Do Ltd. - Northumberland County’s #1 Martial Arts Academy
Cobourg Tae Kwon Do University - Online Taekwondo/Martial Arts Training
MUSCLE IS MORE DENSE THAN FAT….
muscle is more dense than fat….
…so the scales are not always the best way to measure fat loss.
This is so very true. A weight scale is just one tool that you can use to measure your health, perhaps. One pound of solid muscle is smaller looking because it is more dense compared to a pound of fat that is less dense and takes up more room. The scale does not take this into consideration. All it is really designed for is the overall weight but the person standing on it.
When someone is on a weight loss program a few things could be happening.
1 – A person could be losing only fat in which case this is the best case scenario and the scale is a good tool.
2 – A person could be losing a bit of fat as well as muscle. This is bad! The scale won’t be able to tell you this.
3 – A person could actually be losing muscle and not any fat. This is the worst!!! And once again the scale won’t be able to tell you this.
The best way to use a scale is with a partnership with your body fat percentage calculation. Knowing your overall body weight and your body fat percentage you can then figure out your lean muscle mass and actual poundage of fat you have. You can use a skin fold test with a calliper to figure out your body fat percentage or use a scale that electronically figures out your fat percentage. There is other methods to figuring out your body fat as well. Once you know the body fat percentage and overall body weight you can figure out your lean mass and fat mass and watch your progress from there.
Here’s an example:
Person A weights 200lbs, they did a skin fold test and figure out their body fat is roughly 20%. They take their 200lbs and times it by .20 to get a number of 40. This tells them they have a lean mass of 160 pounds and 40 pounds of fat. If there goal is to strictly lose fat they will want to monitor their body fat percentage and lean mass each week. Ideally what should happen is the lean mass stays at 160lbs and the body fat poundage should be dropping each week. If the lean mass is dropping then they are losing precious muscle.
Person B is 200lbs and they figured out their body fat % is 15%. Their goal is to gain muscle mass and lean out a bit. They would first figure out their lean muscle and fat mass. So 200 X .15 is 30 pounds of fat and 170 pounds of lean mass. So if they go on a program to gain lean muscle mass and lean out a bit they should see a drop in fat and a increase in lean mass. Let’s stay it has been a month now and they weighted themselves and did a body fat percentage calculations and figured out these numbers. They weighted in at 205lbs and body fat is now 14%. After the calculations the numbers reveal the following. 28.7 pounds of fat and 175.3 pounds of lean mass. This tell us they Person B lost 1.3 pounds of fat and gained 6.5 of lean muscle. That is great!
The scale would not be able to tell you those numbers. When trying to lose fat, gain muscle, or do both you need to know how to figure out your body fat %/weight as well as your lean mass weight. They will help you determine what is going on in your body. Also looking in the mirror helps give you a visual feedback as numbers are really only numbers.
ALso here is a video of the Taekwondo grading this past Friday night here at Cobourg Tae Kwon Do
Master Jonathan Field
Cobourg Tae Kwon Do Ltd. - Northumberland County’s #1 Martial Arts Academy
Cobourg Tae Kwon Do University - Online Taekwondo/Martial Arts Training
SELF DEFENSE: What’s your definition?
Self Defense: What is your definition of self defense?
I am going to take a wild guess and say that self defense is defending yourself from a physical attack from someone else. Am I right?
That is only one small part of what self defense truly is.
What about self defense when it comes to your health? What are you doing to protect your health from diseases, sickness, and injuries?
What about self defense and your financial well being? What are you doing to ensure you are able to live the lifestyle you would like? Are you secure?
What about self defense and relationships? What are you doing to make sure all your relationships in life are going the way you would like them to? Are you nurturing them?
What about self defense and your sanity? Are you taking time for yourself? Are you making sure you are staying sane? Taking time to relax and get away from all the crazy of every day life?
What about self defense and your children? Are you doing the best you can to ensure they are safe, healthy, and well educated? Do they feel loved by you?
The list and questions can go on and on but I think you get the point. Self defense is about protecting the things you love, need, and cherish. Self defense is about protecting your present and your future. It’s about everything you do.
Master Jonathan Field
Cobourg Tae Kwon Do Ltd. - Northumberland County’s #1 Martial Arts Academy
Cobourg Tae Kwon Do University - Online Taekwondo/Martial Arts Training
DRIVE THRU FOOD
Good Morning,
Here’s a quick mini blog for you this morning on food.
Do not eat food that comes through the window of your car.
We all know that fast food is not the healthiest choice out there don’t we?! Once in a while if you can’t help it is okay. Treat it as a treat. However making a daily habit of eating like this will only cause health problems sooner or later. And I would prefer the third opinion of never if possible.
Remember self defense is just not learning physical techniques to defend yourself. Self Defense is also about defending and maintaining your health through good eating habits.
Have a good day everyone,
Master Jonathan Field
DON’T EAT WHAT YOUR GREAT GRANDPARENTS WOULDN’T RECOGNIZE
Good Morning,
Okay so tell me what your last meal looked like. Did it have “foods” from the picture on the left or the picture on the right?
I am hoping you said you had food from the picture on the left because the foods from the picture on the right are not real foods. Yes they are very tasty and look very good with all the bright pretty colours but they are not good for you. They are full of sugars, fats, food colouring, artificial flavouring, salt, sodium, preservatives, and what nots. Foods from the left picture are full of your essential macro nutrients(Carbs, Fats, Proteins) and micro nutrients(Vitamins and Minerals).
Your diet should consist of foods that your great grandparents or your great great grandparents would recognize as foods. I seriously doubt that they would recognize the Lays Potatoes bag all bright and yellow or the signature red and white of the Coca Cola bottles and cans. Or would they be able to pronounce Doritos or Cheestos. Probably not. My spell check doesn’t even recognize them as words. But I can bet you they would recognize the foods from the left picture. There is chicken, peppers, apples, beans, cheese, oranges, potatoes, grapes, coconuts, bananas, and all kinds of other foods along that line. So so many real foods out there to eat and try. And the more colours the better.
Now I am not saying stay completely away from junk foods and treats. You are certainly more then allowed to treat yourself. In fact it is encouraged. Strongly encouraged. Just limit your treats. You can have a treat once every few days or you can leave them to the weekend and have some extra. During special occasions and holidays by all means treat away. Just make sure the you recognize the treats are just treats and not part of your regular healthy diet.
So to some things up, eat foods that your great grandparents would see as foods. Leave the rest for treats. (Don’t forget me during Christmas WINK WINK lol)
Master Jonathan Field
The Comfort Zone
Good Morning Everyone
Here’s a pretty important topic I think that has affected all of us at some point and probably still does for quite a few. Today’s blog is on The Comfort Zone.
If you take a look at the diagram above you will notice there is two small yellow circles in the middle of two larger grey circles. These yellow circles represent the Comfort Zone. The grey circles represent the Unknown Zone. You will also notice there is a little stick man standing instead of the yellow circles. You are going to say that little stick man represents YOU. So you are standing in the middle of your Comfort Zone in the circles on the bottom right of the diagram. What does this mean? Well if you noticed the circles on the bottom right are smaller than the circles on the top left. The smaller circles represent staying within your Comfort Zone and never really adventuring out into the Unknown Zone. This limits you. If YOU were the person in the center of the circles in the top left you have a larger Comfort Zone and an even larger Unknown Zone. This person has stepped out into the Unknown ZOne and therefore has expanded their Comfort Zone but also has increased the Unknown Zone.
Okay let me go into a little more detail about each zone. The Comfort Zone is the zone in which you are comfortable with. You feel safe. You known everything in this zone and it makes you feel at ease. It’s probably daily routines, familiar people, same old job, lack of trying new things, being obsessed with always being comfortable, and etc,. The Unknown Zone is where everything magical in life truly happens. This is a place where you have no idea what might happen. There is new experiences, new people, new learning experiences, potential for failures, pain, suffering, discomfort, anxiety, adventures, and etc,. So you can see the Unknown Zone can be kind of scary right? Well this is where everything really happens in life.
Almost everything really good in life happens when you do not know it is coming or you don’t know how it can happen. There is so much more to the world that presently exists in your comfort zone. In the unknown zone lies so many opportunities to learn new things, go on adventures, meet new people, improve your health and fitness, expand your thinking, chances for huge success, and so so much more. It’s exciting, refreshing, and just plain awesome really! The more you step out of your comfort zone the larger the comfort zone becomes as you get use to putting yourself out into the big bad scary world. You zone realize its’ not so bad. When you grow your comfort zone your unknown zone becomes vastly larger there giving you more opportunities for awesome things to happen.
But there is so many people afraid to step into the Unknown Zone. They are afraid of the potential failures, the potential pain and suffering, and the potential disappointments. It takes courage to face what you are afraid of you conquer it. Why take the chance of missing out on some pretty cool things in life cause you are afraid of some potential downfalls that you do not know whether or not they will happen or not? Your focus should be on all the potential awesome things that can and will happen. All the most important things in life happen in the Unknown Zone. All the advances that humans have made over our history are a result of so so many people not being afraid of stepping into the dark and creating a new light.
In my own personal life and the lives of my students I have seen many enhance their lives when they stepped out of their comfort zone and into the unknown zone. The quality of life improved, they gained new strengths, experience new things, have had adventures they normally would not have had, meet new friends, learned things they thought they would never learn, and so much more.
Going back to the two circles here, which little stick person do you want to be? The one in the small circles with the limited possibilities or the stick person in the larger circles that have unlimited possibilities? I’ll leave you with that final question.
Master Jonathan Field
