Notes from July 9th Workshop on Nutrition and Exercise

Quick highlights for anyone who did not make it to the workshop I hosted at Bohon & Ressel Family Dentistry on July 9th, 2018.

Just paying attention to your portions likely isn't enough.

If you never do the math, you don't know what you're getting.

Let's say for examples you're trying to lose some weight. If you went out at lunch and got a half caesar salad from Panera Bread with chicken, it would seem like you did a great job.

After all, you avoided the office Oreo stash! You ate some salad, didn't overeat, and got enough protein right? Well, not so fast.

While the salad wasn't large, it falls short of the amount of protein you need.

  • Caesar Salad with Chicken-half salad 220 calories, 14g fat, 8g carbs, 17g protein
  • Caesar Salad with Chicken-whole salad 450 calories, 27g fat, 17g carbs, 35g protein

You can view the official Panera nutrition information here.

The RDA or recommended amount of protein that you need in a day is about .36g/lb or 43g for a 120 lb person. That amount is just to maintain health.

If you are dieting or exercising, that number is likely at least double that. Getting closer to .8-1.0g/lb or 96-120g for a 120 lb person.

Cooked chicken was used to help demonstrate what 50g of protein really looks like. There was surprise at how much chicken there was and how little the salad had.

Protein is helpful, it helps you stay full and I'm guessing you might not get to eat very often at work to begin with.

What matters most is the context. Someone with different goals will need more or less calories and protein. If you're very active at work, 8g of carbs at lunch isn't going to last you very long!

Exercising at Work and Your Back

You know that you need to exercise but, sometimes you just can't make it to the gym. In this case, bodyweight exercises can be your friend with some adjustments.

The most difficult area to come up with good exercises for without weights are those for your back. To get around this, you can perform an exercise known as the YTA Raise.

The YTA raise is actually 3 exercises combined in one, all aimed at your upper back.

There were a few more exercises mentioned that did not require weight:

  • Lunges
  • Wall pushups
  • Chair Dips-on chairs without wheels

Try this out to start;

  • Perform 10-15 reps or 30-45 seconds of each exercise
  • Repeat for 1-3 rounds

Because the exercises involve bodyweight, there is no reason why you cannot do this daily.

This routine can be used as a supplement to your regular routine. You can build up to doing this more than once in a day.

A bathroom break is one time that you might slip this in. Another good time might be when you feel like you've been asleep at the wheel for a bit.

When this becomes easy, you can add some difficulty by holding a little weight with soup cans or whatever is handy.

Thank you to all those who were in attendance! I will be sending out the resources promised shorty.

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