In fact, one of my favorite nutrition quotes is as follows:

Did you ever stop to taste a carrot? Not just eat it, but taste it? You can’t taste the beauty and energy of the earth in a Twinkie.

For those of you luck enough to be unfamiliar with Twinkies, they’re a popular American snack cake made by Hostess Brands. The box describes the processed food as a “golden snack cake with a creamy filling.”

So why is there so little love for this popular snack food? Take a look at what’s inside:

The ingredients are far from mouth-watering. And it seems like consumers are catching on. In January of 2012, Hostess filed for Chapter 11 bankruptcy protection. According to Hostess, customers are opting for healthier foods.

If Twinkies become a casualty of our healthier diets, I – for one – won’t be shedding any tears. Will you?

In 2011, Joey Chestnut won the annual Nathan's Hot Dog Eating contest by eating some 62 hot dogs in 10 minutes.

With today’s fast-paced world and our busy schedules, we don’t always make time to really enjoy and savor our meals. In many cases, we’re eating in the car, between meetings or during a quick, 15-minute break from work.

The impact of rushed meals on our health isn’t good. Many studies have linked eating quickly to overeating and obesity.

One reason for this is pretty straightforward: There’s a lag between our stomach being full and our brain feeling full. During that lag, we often continue to eat – not realizing that we’re already full. The faster you eat, the more calories you can consume during that lag.

Now, in a study presented at the joint International Congress of Endocrinology and European Congress of Endocrinology, researchers have identified eating speed as a risk factor for type II diabetes. According to the study, fast eaters are 2.5 times more likely to suffer from type II diabetes than slow eaters – even after adjusting for other risk factors (like family history, education, exercise, body mass index, waist circumference, cigarette smoking and plasma triglyceride levels).

Though type II diabetes is caused by a combination of genetic and lifestyle factors, some 285 million people (and counting) suffer from the condition world-wide. As type II diabetes approaches pandemic levels, it’s important to understand all the risk factors – including, now, the speed at which we eat.

Moreover, from a spiritual perspective, I think it’s important to take time to enjoy your meal. Though I’m often guilty of wolfing down my food, eating slowly makes it easier to be thankful for the food you’re consuming. And such feelings of gratitude and awareness tend to go a long way.

When the nervous system knows that you’re about to lift a weight (i.e., you’ve just picked up a heavy barbell and are holding it in the start position), it fires to activate your muscles. It takes a time (albeit, a very short amount of time) for your muscles to be prepared with maximum output.

The term “preloading” means stimulating a muscle before you’ve contracted it. In the above example, simply holding the barbell in the start position will preload your muscles. Your biceps will be firing and you should be able contract the first repetition near maximal strength.

But not all exercises preload your muscles. Machine exercises, in particular, don’t take advantage of preloading. When performing a bicep curl on a machine, for example, you instantly go from fully relaxed to fully contracted muscles. This doesn’t give your muscles any time to preload prior to the contraction – and, as a result, you won’t be performing at optimal strength.

When using machines, slightly lift the weight with a very small range of motion. This will preload your muscles. After each repetition, don’t let the weight stack return all the way to the starting position. Doing this will help your muscles anticipate contraction – and it should make a difference in the amount of resistance you’re able to work against. And, it can help minimize cheating or comprised form.

Dear Davey,

I’m new to working out and want to build my muscles.

Here’s my question: Can I get fit without a gym? Thousands of years before gym existed, there were strong warriors and athletes. So is it possible to achieve a muscular build with just push-ups, pull-ups and so on?

Thanks,
Tarooj

Hey Tarooj,

Actually, gyms did exist in ancient times. The Greeks are credited with inventing gyms; they were state-of-the-art facilities in which their athletes trained for public games.

Having said that, there are many great exercises that require no gym equipment. These bodyweight exercises – combined with cardiovascular exercise – can yield some fantastic results for beginners and avid exercisers alike. In fact, my Jock Workout is an equipment-free workout that anyone can use at home. These bodyweight exercises are great for a lean, ripped and defined look.

However, bodyweight exercises do have their limitations. For one, building your muscles necessitates increasing the amount of resistance you’re working against. At a gym, for example, it’s very easy to progress to a heavier dumbbell. But with a push-up, you’re always working against your own body weight.

In other words, it’s harder to make the same gains with bodyweight exercises. If you want to add a serious amount of muscle to your frame, having access to equipment, dumbbells and barbells will result in faster, more efficient gains.

Since you’re new to working out, you’ll likely see some amazing gains doing bodyweight workouts. But, if you feel like you’ve reached a plateau, I’d recommend incorporating some dumbbell, barbell and equipment exercises into your workout. Many exercise enthusiasts – myself included – enjoy routines that include both bodyweight exercises and gym equipment.

Love,
Davey

So, I put together a video at Whole Foods Market with my 7 best tips for shipping healthy on a budget. In the comments below, share some of your best tips!

But don’t be fooled: It wasn’t easy.

For many years during my childhood, I struggled with weight problems and an inactive lifestyle. Hell bent on looking like the Abercrombie & Fitch models at the mall, I tried to control my weight through anorexia. Like so many of you, my journey to a healthier lifestyle wasn’t without its challenges.

Built into difficult situations are important lessons – and I learned a lot through my transformation. Over the years, my relationship with my body, food and exercise has evolved. In fact, it continues to evolve.

But this is how I’ve come to understand it.

If you’re passionate about cars, you’d keep your car in good working condition. You’d change the oil, bring it in for inspections and treat it with love and care.

Our bodies are the vehicles through which we experience life. And if you’re passionate about life, you want to keep that vehicle – your body – in optimal condition. A healthy body helps extend longevity, increases your energy and helps guard against debilitating diseases that can hold you back. It makes sense to treat it with love and care.

In other words, a healthy body helps you maximize your life and realize your full potential.

My before and after pictures show the change but not the process; it wasn’t easy. There were challenges, roadblocks and setbacks. There’s no magic solution. But, if you aspire to be the best version of yourself, no endeavor is more deserving of your time, energy and effort.

Conventional wisdom holds that heavy weights and 7 - 12 reps is best for muscle growth - but a new study suggests that light weights and high reps works, too.

So you’re trying to build muscle? Great.

If you ask any personal trainer about the number of repetitions of each exercise that you should perform, the trainer would most likely advise you to target somewhere between 7 and 12 reps until you experience muscle fatigue. In other words, you’ll be using a heavy weight for a fairly low number of repetitions.

A new study suggests that there’s another way to build muscle – and it flies in the face of conventional wisdom. According to the study, performing light weights for a high number of repetitions until fatigue also results in similar muscle growth.

For the study, researchers calculated the maximum load for each individual and then broke the participants into one of three groups as follows:

1. Exercisers perform one set at 80% of the maximum load until fatigue, or
2. Exercisers perform three sets at 80% of the maximum until fatigue, or
3. Exercisers perform three sets at 30% of the maximum until fatigue.

Performing sets at 80% of the maximum load usually results in rep ranges of 7 – 12. Training at 30% of the maximum load, on the other, results in much higher rep ranges of 25 – 30.

According to their data, participants in groups 2 and 3 gained the same amount of muscle mass. In other words, training with heavy weights and low reps resulted in the same muscle growth as light weights and high reps. Notably, participants in group 2 – whose training most closely mimics conventional muscle building strategies – resulted in larger strength gains than group 3. Participants in group 1 experienced approximately half the muscle growth as groups 2 and 3.

Because group 2 exercisers experience increased gains in strength, rep ranges of 7 – 12 are still ideal. And, fewer reps means less time at the gym – so lower rep ranges with heavy weights make for a more efficient workout.

But because lower repetition ranges require heavy amounts of resistance, they can be intimidating for beginners. Moreover, heavy amounts of resistance can prevent people with joint issues – and, in particular, older populations – from utilizing the heavy resistance/low rep training strategy.

The implication of this study is obvious: Don’t let current strength training guidelines deter you from lifting weights and thus receiving the associated health benefits. If the heavy levels of resistance associated with lower rep ranges is a limiting factor for you, this new research suggests that light loads can also yield great results.

My pair of Nike Free Run+ running sneakers.

In a post from last year, I shared that there aren’t any huge benefits to running barefoot:

Barefoot running reduces heel strike and the impact associated with it, but there is not one piece of evidence that links high impacts to injury. The most common running injuries—patellofemoral pain syndrome and fasciitis—have nothing to do with impact.

Nonetheless, barefoot running has developed a cult following – and I’ve been curious to see what all the fuss is about.

This past weekend, I decided to take a step in the direction of barefoot running by purchasing a pair of the newly re-designed Nike Free Run+ sneakers. Truth be told, I intended to purchase a

The Nike Free Run+ sneaker is incredibly lightweight and flexible.

pair of Vibram FiveFingers, but my freakish toes didn’t fit properly in the glove-like shoe. So, I settled on the Nike Free Run+ as a close second.

Depending on your degree of comfort with barefoot running, there are two variations of the Free Run+ sneaker. I opted for the $100 beginner model, but was immediately surprised by the shoe’s flexibility and weight (or lack thereof). Though the sneaker provides some support and cushion, it feels like there’s nothing on your feet. It was love at first stride.

I’ve spent the last few days testing the Nike Free Run+ sneaker at the gym. I’ve completed a few distance runs and intervals. Through it all, the sneaker held up beautifully – and, though my stride did feel different and more natural, there was no resulting soreness.

My only complaint is that small rocks and pebbles easily get caught in the large grooves in the shoe’s sole. And that, because the sneakers are so comfortable, I never want to take them off.

Disclaimer: Davey Wavey was not compensated in any way, shape or form by Nike or its affiliates to write this product review.

Hi Davey,

I have a question for you. I cut out red meat from my diet about 12 years ago and I haven’t touched it since. I’m not a vegetarian (I eat fish and poultry), but I do enjoy Morning Star veggie products. Unfortunately, the sodium is really high.

Is there anything else that I can substitute for red meat?

Thanks,
Frankie

Yummy tempeh sliders!

Hey Frankie,

It’s no secret that most Americans eat far too much red meat. As I recently shared, a Harvard study concluded that 9% of male deaths and 7% of female deaths would be prevented if people lowered red meat consumption to 1.5 ounces (or less) per day. Studies like these are part of the reason why I’ve lowered my red meat consumption to twice weekly.

Because you eat other types of meat, you have no shortage of leaner alternatives. There are a million great chicken, turkey or fish dishes that you can enjoy. But if you want to look beyond the butcher block, I do have a few meatless suggestions:

1. Seitan. Also know as wheat gluten, seitan was popularized by vegetarian monks in China. It’s frequently used in place of red meat, chicken or pork – and, with a whopping 30+ grams of protein per 4 ounce serving, it’s certainly worth trying.
2. Tofu. Because tofu has become increasingly popular, you can find it in most grocery stores. It doesn’t have much flavor in and of itself, but it tends to pick up the flavors of the foods and sauces around it. Made from soy, 4 ounces of tofu contains about 17 grams of complete proteins.
3. Tempeh. I really enjoy tempeh – and, in fact, you can use it to make homemade veggie burgers. The taste is quite earthy and nutty, but very delicious. It can also be marinated before you grill, fry or bake it. It also has 20 grams of muscle-building protein per each 4 ounce serving.
4. Mushrooms. Portobello mushrooms, in particular, are a popular alternative to meat. Because of their large size, the mushroom can be used in place of a whole piece of meat (i.e., in a sandwich or on a burger bun).
5. Eggplant. Though it’s one of the few foods that I don’t enjoy, eggplant is a very versatile meat substitute. Eggplant also works well on sandwiches or in other dishes like meatless meatballs or veggie lasagna.
6. Beans. As I’ve mentioned before, beans are an often-overlooked nutritional powerhouse. As a meat substitute, beans work well. And, much like seitan, tofu and tempeh, they contain a good amount of protein. They’re also incredibly versatile and can be used in soups, stews, salads, veggie burgers and more.

I’m not a vegetarian. But that doesn’t mean that I can’t enjoy the above alternatives. In fact, many of these options are so delicious that the label “alternative” doesn’t do justice.

If you are interested in trying a tempeh burger, give this recipe a try:

Grilled Tempeh Burger: Serves 2 – 4

• 1 (8 ounce) package of tempeh
• 1/4 cup low-sodium tamari
• 2 tablespoons mirin (also known as Japanese rice cooking wine)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 2 whole grain buns

Cut tempeh in half, lengthwise. Then cut across into 4 pieces.

Steam over simmering water for 20 minutes. Remove from heat and poke holes in tempeh (both sides) with a fork.

Mix tamari, mirin, garlic powder and onion into a dish for a marinade. Add the tempeh and turn to coat. Set aside for at least a half hour – but overnight is best.

Heat a grill to medium heat. For 4 to 5 minutes per side, grill tempeh until browned with grill marks. If you don’t have access to a grill, heat a dab of canola oil in a skillet over medium heat and cook tempeh for 3 to 4 minutes per side – or until browned.

Top with whatever your heart desires. Avocado, peppers, tomatoes, lettuce, sprouts, pickles, onions, ketchup, etc. all make for great choices!

Enjoy!

Love,
Davey Wavey

Legumes to love!

Beans – perhaps because of their gassy reputation – don’t always get a lot of love.

The truth is, beans are healthy, delicious and incredible inexpensive. As a complex carbohydrate, beans fall into the “good carb” category. Moreover, they’re a great source of fiber, antioxidants and protein. They truly are a powerhouse food.

But it doesn’t stop there. Researchers at Michigan State University reviewed 25 years of bean research and found that beans help people fight a whole slew of chronic diseases including cancer, heart disease, obesity and diabetes.

It all begs the question: Which beans are the healthiest?

There’s no easy answer; each bean brings something different to the table. But, in general, nutrition experts agree that the following beans are among the best:

1. Soybeans. These beans are a great source of protein and contain high levels of heart-healthy essential fatty acids, fiber, vitamins, minerals and more. Soybeans are often used as a meat alternative or for soy milk and soy cheese.
2. Lentils. These beans are high in dietary fiber, folate, manganese, iron, protein, potassium and more. As an added benefit, lentils have been shown to help your cardiovascular system by lowering bad cholesterol, increasing energy and stabilizing blood sugar levels. These hearty beans are often used for soups and stews.
3. Black beans. I love black beans; they’re very popular in Mexican dishes. Beyond being delicious, they’re a good source of folate, protein, dietary fiber, manganese, magnesium, vitamin B1, iron and more. They may even help lower the risk of heart attack – and are very high in antioxidants.
4. Kidney beans. Rich in flavor, kidney beans contain lots of folate, protein, dietary fiber, manganese, iron, phosphorus, magnesium and more. Kidney beans may also lower your heart attack risk, increase energy, stabilize blood sugar levels – and even improve your memory!
5. Navy beans. Navy beans got their name from being a staple food for the U.S. Navy. And, with tons of fiber, protein, folate, manganese, vitamin B1, iron and more, it’s easy to see why. They’re typically used to make baked beans but are also great in soups and chili.

Whether you opt for canned or dried beans, there isn’t a huge nutritional difference. However, pay attention to the amount of sodium in canned beans.

And, if you’re concerned about the “explosive” side effects of beans, try adding cilantro, turmeric, rosemary, fennel or anise to your beans. These spices may help curb the unwanted flatulence.

The bottom line: Beans, beans in a pot. The more you eat, the more you… start eating a balanced, nutritional diet. Beans are a great and inexpensive way to improve your diet.

Today’s guest post is by Davey Wavey’s good friend and spiritual weight release coach, Diane Petrella. Diane is also one of the contributors to The Davey Wavey Weight Loss Program. For more information about de-cluttering, watch Davey Wavey’s 100 Thing Challenge on YouTube.

Clearing clutter is one of the best kept secrets to help you release weight. If you’re spring cleaning, this season creates a great opportunity to practice this easy strategy. It may seem unrelated, but releasing clutter from your life also helps you release weight from your body. Here’s why:

Your Home as a Mirror

Everything is energy: our bodies, thoughts, emotions and even the physical objects around us. We are attached to our living space, and to our personal belongings, by invisible threads of energy. Everything is connected.

Our homes are like mirrors reflecting back to us the beliefs we hold of ourselves. For example, if your closet is filled with unflattering, outdated clothing, you’re essentially holding onto unflattering, outdated beliefs about yourself as well. As you dispose of this clothing, you’re also discarding the related limiting beliefs that potentially sabotage your weight release efforts.

If the heaviness of your home mirrors the heaviness of your spirit, clear out the excess. Too much stuff and too much weight evoke similar feelings of being overwhelmed and out of control. Excess stuff becomes a protective security blanket in the same way that excess weight provides emotional protection.

An Easy Strategy

Change happens from the inside out as you shift your thoughts and beliefs to create a confident mindset for weight loss. Change also happens from the outside in as you release the heaviness of unnecessary clutter from your life. When you do this, you feel emotionally lighter. This inner lightness inspires you to take better care of your body as well. It’s all connected.

For example, when I explained the power of clutter clearing to my client, Susan, she felt so inspired that she immediately began releasing clutter from her life. After several months of earnest clutter clearing and no other change in her weight loss approach, Susan, who doesn’t weigh herself, wore clothes two sizes smaller. She said, “It’s amazing. I feel lighter and less stressed. I’m just naturally drawn to eating better now. Before doing all this clutter clearing, I didn’t normally eat vegetables so much, and now I’m bringing salads to work. I didn’t think it could be so easy!

To release weight with greater ease, do as Susan does and enjoy the magical results of clutter clearing. Here are some suggestions to help you get started:

Clothing

• Keep only clothes you enjoy wearing. If you’re hanging onto items you don’t really like, or are worn out, do yourself and your body a favor and let them go.
• Keep only clothes that fit you well. If smaller sized items inspire you to release weight, by all means keep them.  If you feel defeated when you see them, however, either store them out of sight or give them away.
• Organize your clothes respectfully in your closets and drawers. After use, put them away neatly.

Kitchen/Dining Areas

• Keep counter tops and tables clean and clutter free.
• Honor your food by organizing and clutter clearing your pantry and cabinets.
• Keep your refrigerator clean and free from old food.
• Replace chipped tableware. This doesn’t have to strain your budget.  The point is to honor your food and mealtime by serving yourself from eye-pleasing dishes.

Bedroom/Bathroom

• Replace frayed, old towels with new ones that feel wonderful on your skin.
• Same goes for sheets.
• Keep vanity tops clean and clutter free.
• Get rid of old make-up, medicine and toiletries.

Energy Draining Items

If there are objects that remind you of a difficult time in your life, or reflect the person you no longer are or want to be, release them. This may include photographs that evoke sadness or shame, items with a negative memory attached, or writing journals filled with painful reflections.

For more information about clutter clearing, read these inspiring books, Clear Your Clutter with Feng Shui, by Karen Kingston, and Does This Clutter Make my Butt Look Fat?, by Peter Walsh.

How does clutter hinder your weight loss success?

According to a new study, it's important to shift our leisure time into more active pursuits - like walking, hiking and enjoying the outdoors.

According to a recent study published in the Archives of Internal Medicine, sitting down for several hours a day increases your risk of dying.

The study, which followed 222,497 Australian adults for several years, found that individuals who sat for at least 11 hours a day had a 40% higher risk of dying within the next three years than people who sat for less than four hours a day.

And exercise doesn’t necessarily mitigate this risk. While regular exercisers had a lower risk of death than non-exercisers, the death risk still rose for active people who sat longer. In other words, your 30 or 60-minute gym routine doesn’t necessarily counteract the increased mortality risk from excessive sitting.

According to the researchers, excessive sitting can’t be blamed entirely on long work hours. In fact, it’s estimated that the average adult spends 90% of their leisure time sitting. And, if you think about the time we spend reading, watching TV, playing computer games or chatting on social networks, I’d have to agree.

The takeaway is pretty simple: Spend more time on your feet. While a stand-up desk could help, it’s important to shift our leisure time into more active pursuits – like taking hikes, walking, playing sports or enjoying the outdoors.

Hey Davey,

I’ve started working out this year at college, but before I do I did what a good college kid does and researched what the best way to gain or define muscle is, and I found two different theories.

The first theory is that you need to go all or nothing, meaning you have to lift as much weight as you can for as long as you can, and each time you work out you add extra weight to it.

The second one is working out with any weights, at least an amount that has resistance, to the point of muscle exhaustion.

I wanted to know your take on these two theories and which you follow by or would advise others to follow.

Thanks!
Kevin

Hey Kevin,

The short answer is that it depends on your goals.

The first theory that you mentioned is more in line with gaining muscle mass. If you want to add bulk, perform exercises with large amounts of resistance (i.e., heavy weights) until you reach muscle failure. To make increases in size and strength, you’ll want to aim for 7 to 12 repetitions of each exercise. You’ll want to be fully fatigued on your last repetition – and, if you’re not, increase the resistance. In order to continue adding bulk, you’ll need to work with greater amounts of resistance (i.e., move to heavier weights) over time. This process is called progressive overload.

The second theory that you mentioned is more in line with endurance training. Endurance training is useful for athletes and individuals looking for sustained strength over longer periods of time rather than adding bulk. You’d user lighter weights and aim for 12 – 15 repetitions of each exercise set.

I hope this helps!

Love,
Davey

Ask Davey Wavey your fitness or nutrition questions!

The restaurant is trying to make a jock about America’s obesity epidemic by celebrating overindulgence – but, personally, I don’t see the humor. With millions of Americans dying of heart disease each year (it’s the leading cause of death in the United States), it’s not really a laughing matter. We don’t joke about cancer, suicide, accidents or strokes – so why are obesity and heart disease the exception?

All that aside, just over a year ago, the restaurant’s 575-pound spokesperson died of obesity-related illness. Then, in February, a man collapsed of a heart attack while eating his meal. This week, less than two months after the previous incident, a woman in her 40s collapsed mid-meal. She was consuming a double bypass burger, drinking a margarita and smoking cigarettes.

It’s worth noting there’s no evidence that eating unhealthy food can trigger an immediate heart attack. Nonetheless, it hasn’t stopped people from debating: Who’s at fault? Though the woman doesn’t plan on suing, is the restaurant to blame? Or is it a matter of eater-beware?

Personally, I think the Heart Attack Grill is a terribly toxic establishment. But I don’t think the owners are to blame; individuals need to take responsibility for the consequences of their actions. If I make the decision to speed – and, as a result, get in a debilitating car accident – then I wouldn’t turn around and sue the car company. The decision to speed was mine.

What we eat is a choice. Smoking is a choice. How we treat our body – and whether or not we make time to exercise – is a choice. All of these choices have consequences – and, for those, I think all of us need to take ownership.

But what do you think? Who is at fault? The woman? The restaurant? Both? Let me know in the comments below!

Here's a simple rule to remember: If it can sit on a shelf for a long time, it can probably sit on your body for a long time, too.

Let’s face it: Carbs get a bad rap.

Contrary to what some diets might have you believe, your body needs carbohydrates for proper function and improved results. For one, carbohydrates give you the energy to power through your workout and, as a result, make strength and muscle gains. Moreover, low-carb diets deplete glycogen stores. Once glycogen stores are emptied, your body will burn protein – including protein from muscle tissue – to meet its energy needs. That means you’ll actually lose muscle mass!

Because low-carb diets are so widespread, most athletes don’t get their required carbohydrate intake. For active individuals, experts recommend 6 to 7 grams of carbohydrates per kilogram of bodyweight per day. At 71 kilos or 158 pounds, my daily carbohydrate intake should be upwards of 450 grams.

Does this mean I can eat as much white bread and pasta as I want? No.

The real story on carbohydrates is that you should select natural, unrefined, complex carbohydrates. These are the so-called “good carbs” and can be found in such foods as brown rice, oats, barley, buckwheat, apricots, oranges, prunes, plums, broccoli, spinach, turnip greens, lettuce, lentils, kidney beans, black beans, soy beans, soy milk, any many others. In other words, good carbs can be found in whole grain foods, fruits, vegetables and legumes – many of which are high in fiber.

Refined carbohydrates, like those found in pastries, sugary drinks and other highly processed foods, are not a friend of smaller waistlines. With the exception of your post-workout recovery drink (when your body needs a quick shot of carbohydrates), these are to be avoided.

The bottom line: The war against carbs has no winners; carbohydrates are your friend. Just be smart about the type of carbohydrates that you consume.

Getting into shape and achieving your fitness goals takes time. It takes energy and effort and dedication. It takes willpower.

You will fall down. You’ll get up. And then do it all over again.

It takes sweat, tears and even blood.

It requires sacrifice.

You will find your limits. And then push through them.

It’s hard. But it’s the hard that makes it great. And when you achieve your fitness goals, I promise that you’ll know: It’s all worth it.

High fiber diets are essential for good health - but 95% of us aren't getting enough!

The importance of fiber to health and wellness has been well-documented for decades. High fiber diets may lower the risk of colon cancer, heart disease, and type 2 diabetes – and fiber helps normalize bowel movements and lower cholesterol. Fiber even facilitates weight loss by minimizing blood sugar spikes and helping dieters feel full and satisfied.

But, according to a survey of American adults, 95% of us aren’t getting enough. It’s worth noting that the survey was conducted by the Kellogg company – and, with a number of high fiber breakfast cereal brands, they certainly have an invested interest in the subject. Nonetheless, the numbers seem realistic and it’s no secret that most of us aren’t getting enough fiber.

Since coronary heart disease is the leading cause of death for both men and women in the United States, the heart-healthy benefits of fiber are of particular interest.

So just how big of an impact does fiber have in preventing coronary heart disease? Is it a 2% reduction in risk? Maybe 5%? 10%? According to Harvard researchers, high fiber intake is linked to a 40% decrease in the risk of coronary heart disease. Yes, 40%. That’s huge. Moreover, the study’s findings have been confirmed by subsequent research.

According to The National Academy of Sciences’ Institute of Medicine, men 50 and under should consume 38 grams of fiber per day. Men ages 51 and older should consume 30 grams. Women 50 and under should consume 25 grams of fiber per day. Women ages 51 and older should consume 21 grams.

It’s not hard to get your daily fiber requirement. Though cereal fibers were found to be particularly beneficial to heart health, fiber is also found in a number of other foods like fruit, nuts, seeds, brown rice, some whole grain products, vegetables and legumes. It’s important to read the nutrition label to find the exact fiber amounts.

For me, the research on fiber has changed the way that I eat. In addition to eating high-fiber bran cereal for my breakfast, I snack on Fiber One bars with peanut butter. Contrary to the popular belief about fiber tasting like cardboard, I find it quite delicious.

The bottom line: Getting your daily intake of fiber is crucially important to your body’s health.

The Ultimate Plank Challenge has been going around YouTube and the Internet. In it, one must assume a lowered push-up position…. and hold it… and hold it. You get the idea. The longest that I have seen is three minutes and eleven seconds. I recorded myself participating in the challenge on my Davey Wavey Fitness YouTube channel. For the record, I made it to one minute and thirty-seven seconds.

Record a video response of you participating in the challenge. And, if you beat my time, you’ll be automatically entered into a raffle for a $50 gift certificate to Lululemon. Give it a try!

Dear Davey,

I’m curious. What do you buy when you go grocery shopping? I’d love to know!

From,
Sue

Dear Sue,

Your wish is my command!

Actually, my grocery shopping habits have improved greatly over the last few years. I’ve moved away from processed foods, simple carbohydrates, high sugar products and red meat to a healthier diet rich with vegetables, fruits, complex carbs and some lean meat.

In fact, I went shopping yesterday – and took a picture to share my purchases.

Check it out:

Here are the items pictured above:

• Corn
• Avocados (for my famous guacamole)
• Fresh almond nut butter (which is great for snacking with apples or bananas)
• Hummus
• Black beans
• Butternut squash (for vegetable quesadillas)
• Whole wheat tortillas
• Whole grain cereals
• Whole grain bread
• Cheddar, feta and Cotswold cheese
• Soy milk
• Organic milk (organic milk is healthier and contains much less saturated fat)
• Free-range, organic chicken breast
• Slice turkey meat (for sandwiches)
• Minimally processed chicken patties (my favorite!) by Applegate Farms
• Coconut water (it’s a natural alternative to sports drinks – and has more potassium than a banana!)
• Tortilla chips (for my guacamole)
• Frozen Brussels sprouts
• Frozen adamame
• Apples
• Vine tomatoes
• Poblano, Anaheim, yellow and Fresno peppers
• Strawberries
• Broccoli
• Bananas (my favorite pre-workout energy boost)
• Brown rice sushi (for lunch)
• Lettuce
• Carrots
• Red onion
• Cilantro
• Garlic

As you can see, my shopping cart is filled with lots of (mostly) healthy food choices – but it’s not light on flavor. People often think that eating healthy means eating foods that don’t taste good. I couldn’t disagree more. I truly LOVE eating and think that – through smarter shopping – I manage to select colorful, nourishing items without losing any deliciousness. Moreover, this diet helps fuel my active, high-energy lifestyle and supports my fitness goals.

Were you surprised by anything in my shopping cart? Is there anything you plan on doing differently next time you’re at the market? Let me know in the comments below.

Love,
Davey Wavey

With Earth Day just around the corner on April 22, it’s worth giving this planet a little extra loving.

My condo association doesn’t offer a recycling program. In order to recycle, I have to save up paper, cans and jugs – and then take a trip to my town’s recycling center. Because it’s inconvenient, it’s easy to shrug off. Sometimes I can’t help but wonder, “Why bother?”

According to a new smartphone app called iWarm by the Environmental Protection Agency, there’s good reason to bother. If you’ve ever wondered how much energy you save through recycling household products, the app puts everything into perspective.

Here are a few examples:

• Recycling a gallon plastic milk jug saves enough energy to run a CFL light bulb for 56 hours.
• Recycling a 2′x2′x2.5′ cardboard box saves enough energy to run a laptop for 29 hours.
• Recycling the Sunday newspaper (does anyone still read the newspaper?) saves enough energy to power a television for 23 hours.

Recycling men and lovers, on the other hand, is not advised (and consequently requires more energy than it saves). Just saying.

The moral of the story is that recycling matters – and that the energy savings do add up fast. And what’s good for the planet is, of course, good for you.

This Earth Day, honor and care for your extended body through a new or renewed or vamped up commitment to recycle.

Yesterday you said tomorrow.

The ad certainly resonates – and it may sound familiar to you.

When it comes to fitness, we’re often full of good intentions. It can be an intention to join a gym, attend a fitness class, download a workout program or to start running again. But our intentions don’t always meet action.

The excuses come up. For a lot of us, it’s about time. There just aren’t enough hours in the day. Or maybe it’s about insecurities. I’ll join a gym when I lose 5 pounds. Or maybe it’s about fatigue. I’d hit the gym but I just don’t have the energy today. The excuses are innumerable.

And so we put it off… until tomorrow.

If we spend our lives waiting for the ideal circumstances to achieve our fitness goals, we’ll wait forever. Instead of paralyzing ourselves with these excuses, we just need to take the first step – even if the conditions don’t feel perfect. Maybe you’re still busy, insecure or tired – but, by exercising, you’ll extend your life (and thus have more time), build confidence and increase your energy. It’s win-win, so what are you waiting for?

Today is the tomorrow that you promised yourself yesterday. So get started. Right now.

Analyzing more than 4,000 obese individuals with a body mass index of 30 or more, researchers found that 63% were trying to lose weight. Forty percent of these individuals reported weight loss of 5% or more – and another twenty percent experienced weight loss of 10% or more. According to researchers, “This is great news because studies have shown that even a five percent reduction in weight can lead to improved health.”

Individuals are losing weight – but how?

The researchers found no association between use of fad diets, liquid diets, nonprescription weight loss pills, diet foods, etc. and actual weight loss. In contrast, people that exercised more and ate less fat were significantly more likely to lose weight. Moreover, researchers found an even stronger correlation between weight loss programs and actual weight loss – which may speak to the importance of structure in a weight loss regimen.

The study, which will appear in the April 10 issue of the American Journal of Preventive Medicine, is good news. Not only does it reinforce what we already know (namely, that fad diets and diets pills don’t work and that proper nutrition and exercise do work), but it also means that weight loss is accessible and affordable. Fad diets and diet pills can be expensive – but anyone can take a walk, be more active and modify their diet and portions.

The bottom line: When it comes to losing weight, nothing beats a healthy diet, exercise and the right mindset to support it. It’s that simple.

P.S. If you’d like more structure in your weight loss regimen, I recommend downloading your own copy of The Davey Wavey Weight Loss Program. Combining nutrition, exercise and a foundation of self-love, I have no doubt that this program will transform your life.

To prevent neck pain and soreness, avoid placing hands behind your head.

It’s fairly common to hear exercisers complain about neck soreness or strain from abdominal workouts. This discomfort is most often caused by improper form – and it’s very easy to correct.

When the head is pulled forward during abdominal exercises, immense strain is placed on the posterior neck muscles. Many exercisers lace their fingers behind their head and pull forward during crunches, for example, thereby making the crunches easier – but also placing unnecessary pressure on the neck muscles.

To prevent neck soreness, change the placement of your hands. Instead of placing your hands behind your head, fold them across your upper abdomen. Alternatively, keep them by your sides. If you want to keep your hands by your head, just touch your ears lightly with your fingertips to prevent any forward pull.

In addition, it may be helpful to concentrate on the ceiling. Doing so prevents your head from lifting forward. It may also be helpful to imagine an apple tucked under your chin – allowing for space between your chin, neck and chest.

Alternatively, you can try exercises – such as the reverse crunch – that work the abdominal muscles without involving much upper body movement.

Beyond preventing neck soreness or strain, you’ll also be increasing the effectiveness of your abdominal workout. Because lifting your head forward makes the exercise easier, some intensity and effectiveness is lost in the process.

If muscle soreness persists, it’s always a good idea to consult with your physician.

Dear Davey,

What is the best way to get that “V” formation in the navel area? How can I most effectively work that muscle? Thanks.

From,
Jake

Hey Jake!

Whether you’re a guy or girl, the so-called v cut is one of the more desired fitness aesthetics. Sometimes called a money maker (no joke), it’s the v-shaped cut in the lower abdominal/pubic region that starts from the obliques and funnels downward toward the groin.

First things first, the v cut is purely aesthetic. As sexy as it is, it isn’t a necessity for general health or physical performance.

Having said that, the formation is caused by a number of oblique and abdominal muscles made visible through a low percentage of body fat. And yes, genetics do play a factor; some people are able to achieve the look with little effort. For the rest of us, it’s hard work.

Obviously, the foundation for having a v cut is well developed abdominal and oblique muscles. There are any number of effective ab and oblique workouts that will build these muscles.

But much like showcasing six pack abs, the v cut is only visible with lower body fat percentages. I recommend meeting with a trainer or healthcare professional to get your body fat measured. Generally, you’ll need to target a number below 10% – which is no small feat.

Once you know your starting body fat percentage, create a plan for reducing it through intense exercise and diet. Diets rich in steamed veggies, lean meats, nuts, healthy salads, fruits, berries and some complex carbohydrates are helpful in reducing body fat. Fried foods, alcohol, pastries, sugary foods and simple carbohydrates (like those found in pasta), are to be minimized.

Though it takes time to lean out, there’s really no magic to achieving the v cut. It’s just a question of how badly you want it – and if you’re willing to put in the work.

Love,
Davey Wavey

This sobering diagram shows how much sugar is in each of these sugary drinks.

The accompanying picture is really worth 1,000 words – and even more calories.

When losing weight, one of the easiest – and most effective – changes occurs when we modify our liquid intake. Rich in sugar, these drinks often contain few other nutrients and have a very negative impact on our overall health.

Drinking just one soda a day can equal an extra 25 pounds of weight per year. And sugary beverages are the single biggest source of added sugar for the average American – equaling about 50% of the typical person’s increased calorie consumption. All of this can lead to obesity, heart disease and diabetes. Sugary drinks are truly poison for our bodies.

It’s time to rethink your drink!

Here are just a few great drink substitutions:

1. Coconut water. Gatorade can’t touch nature’s own secret sports drink recipe! Coconut water contains all the electrolytes and carbohydrates you need, but without the artificial flavors, refined sugars or coloring found in manufactured sports drinks. And, coconut water has more potassium than a banana.
2. Sparkling water. Add a touch of fruit juice to a glass of sparkling water or seltzer and you can cut 90% of the calories that you’d otherwise consume from a can of soda.
3. Green tea. Hot or cold, green tea has a number of benefits and it’s a great alternative for anything else you might order at Starbucks. Studies have shown that it may help reduce the risk of several types of cancer, heart disease, hypertension, kidney stones and more. Add a touch of honey for a little treat.

Beyond these recommendations, water is always a smart choice – and fresh vegetable juices can be a wise replacement for other, less-healthy drink options. I always keep a bottle of fresh carrot juice in my refrigerator.

If you still have a hard time giving up the sugary drinks you crave, portion control is another option. Cut the size of the drink in half – and, no magic here – you reduce your caloric intake by 50%.

Was the above drink diagram eye-opening for you? What are some of your favorite and healthy drink alternatives? Let me know in the comments below.

Fish tacos. #33.

When in Toronto, one of my favorite activities is to shop for food in the city’s Chinatown. There are so many different dishes, fruits and vegetables that I’ve never even seen – let alone eaten – and it’s always fun to push my boundaries and try something new.

It never ceases to amaze me how many delicious foods there are on this diverse planet – and yet how narrow our personal menus tend to be. Many of us stick to what we know, but there’s a whole cornucopia of exciting flavors out there just waiting to be experienced.

Moreover, when we try new foods, we broaden the base of nutrients and vitamins and minerals that we’re consuming. Man can not live on bread alone, and so discovering new dishes is a great way to expand your options.

Yesterday, while on Facebook, I came across a list of 100 foods that you “must” try before you die. From what I can tell, the list seems to be very representative – though, not particularly nutritious. But fear not; life is about moderation and it’s fine to splurge on the occasional funnel cake (#42) or Hostess fruit pie (#52).

Using the list below, count off how many of these 100 foods you’ve already tried. I’ve crossed off the 53 foods that I’ve eaten. What’s your number?

1. Abalone
2. Absinthe
3. Alligator
4. Baba Ghanoush
5. Bagel & Lox
6. Baklava
7. BBQ Ribs
8. Bellini
9. Birds Nest Soup
10. Biscuits & Gravy
11. Black Pudding
12. Black Truffle
13. Borscht
14. Calamari
15. Carp
16. Caviar
17. Cheese Fondue
18. Chicken and Waffles
19. Chicken Tikka Masala
20. Chile Relleno
21. Chitlins
22. Churros
23. Clam Chowder
24. Cognac
25. Crab Cakes
26. Crickets
27. Currywurst
28. Dandelion Wine
29. Dulce De Leche
30. Durian
31. Eel
32. Eggs Benedict
33. Fish Tacos
34. Foie Gras
35. Fresh Spring Rolls
36. Fried Catfish
37. Fried Green Tomatoes
38. Fried Plantain
39. Frito Pie
40. Frogs’ Legs
41. Fugu
42. Funnel Cake
43. Gazpacho
44. Goat
45. Goat’s Milk
46. Goulash
47. Gumbo
48. Haggis
49. Head Cheese
50. Heirloom Tomatoes
51. Honeycomb
52. Hostess Fruit Pie
53. Huevos Rancheros
54. Jerk Chicken
55. Kangaroo
56. Key Lime Pie
57. Kobe Beef
58. Lassi
59. Lobster
60. Mimosa
61. Moon Pie
62. Morel Mushrooms
63. Nettle Tea
64. Octopus
65. Oxtail Soup
66. Paella
67. Paneer
68. Pastrami on Rye
69. Pavlova
70. Phaal
71. Philly Cheese Steak
72. Pho
73. Pineapple & Cottage Cheese
74. Pistachio Ice Cream
75. Po’ Boy
76. Pocky
77. Polenta
78. Prickly Pear
79. Rabbit Stew
80. Raw Oysters
81. Root Beer Float
82. S’mores
83. Sauerkraut
84. Sea Urchin
85. Shark
86. Snail
87. Snake
88. Soft Shell Crab
89. Som Tam
90. Spaetzle
91. Spam
92. Squirrel
93. Steak Tartare
94. Sweet Potato Fries
95. Sweetbreads
96. Tom Yum
97. Umeboshi
98. Venison
99. Wasabi Peas
100. Zucchini Flowers

The best thing about trying new foods is that you’re bound to discover something that you love. 53 down…. 47 to go!

In the comments below, let me know how many of these foods you’ve tried!

Researchers from the University of Arizona wanted to see if evolution pushed people to exercise through reward pathways. Spoiler alert: The answer is yes.

If you’ve ever engaged in cardio at a high level of intensity, then you’ve probably experienced the infamous runner’s high. This very real phenomenon is caused by endocanabinoid signalling in the so-called reward centers of the brain. It makes us feel good. Maybe even great.

But is this runner’s high feeling exclusive to animals – like humans and dogs – that are built to be endurance athletes? Or do less active animals also experience this high?

Researchers used blood samples to compare endocanabinoid levels between humans and dogs to less-active ferrets. According to the research, ferrets did not experience elevated endocanabinoid levels after exercise – or the pleasures that accompanies it.

In other words, evolution used the endocanabinoid system to motivate endurance exercise in humans, dogs and other active species. It’s a remarkably clever way to motivate exercise for those species whose survival requires it.

Though the runner’s high can certainly help motivate individuals to stay fit, it’s not something that inactive people will necessarily experience – at least, right away. According to one researcher, “Inactive people may not be fit enough to hit the exercise intensity that leads to this sort of rewarding sensation.” But it’s definitely something to build up to.

In the post, I outlined a few exercises to help strengthen the muscles that help make Venus dimples pop – but today I’d like to follow up with a lower back workout that you can do at home!

Check out the video via my Davey Wavey Fitness channel on YouTube.

Dear Davey,

I am new to working out and recently joined Planet Fitness, but the free weights are very limited. A majority of the exercises that I want to perform use barbells and the closest thing they have is a Smith Machine. How do you feel about the Smith Machine?

From,
Jason

Hey Jason,

Congratulations on joining a gym and prioritizing fitness. The first step is always the hardest – and so you’re well on your way to achieving your fitness goals!

As it turns out, the Smith Machine was invented by fitness guru Jack LaLanne – and then later improved by fitness executive Rudy Smith in the 1950s. Basically, the Smith Machine is an apparatus with a barbell that runs vertically along two guided rods. By twisting your wrists, you can rack the barbell on any of the many joints that run along the frame.

Because the barbell runs along rods for guidance, the idea is that it’s a safer alternative to typical squats which are often performed in a power cage. Because the Smith Machine helps stabilize the barbell, lifters can generally use heavier weights – and no spotter is required.

It sounds good on paper, but the reality is quite different.

Proper Form and Bar Movement

Whether you are using the Smith Machine for squats, bench pressing or shoulder lifts, one must consider that – in real life – barbells rarely follow a straight vertical path. Our bodies are all different and we all have varying flexibility, imbalances and bodily dimensions. As we squat, for example, there is constant shifting and balancing as we perform the exercise.

Because the Smith Machine takes a one-size-fits-all approach, there is additional strain placed on joints, tendons and ligaments to accommodate the straight vertical path. Over time, this can create discomfort or even injury.

Stabilizer Muscles

A friend of mine switched from the bench press to the Smith Machine. On the bench press, he could lift 200 pounds. Within a month or two, he was up to 240 pounds on the Smith Machine’s chest press. This seemed like great progress – until he went back to the bench press. He could only lift 180 pounds, meaning he had actually lost real-world strength.

The Smith Machine gives a false sense of progress because it does all the stabilizing work for you. The bench press, for example, doesn’t just involve your chest muscles. Smaller stabilizer muscles must also work to help balance the bar – and this is a good thing. For real world strength, those stabilizer muscles are absolutely necessary. When using a Smith Machine, you cut them out of the picture.

Conclusion

I’d keep my distance from the Smith Machine and stick with free weights whenever possible. Though your gym may not have barbells, there are many effective dumbbell exercises that you can use to train your muscles effectively. Down the road, if you find that the lack of equipment is limiting your results, it may be time to find a new gym.

Love,
Davey

The processed meat-ish byproduct known as "pink slime." Bon appétit.

In the last few weeks, you’ve probably heard a lot about so-called “pink slime.” Otherwise known as “lean finely textured beef trimmings,” pink slime is a processed meat byproduct found in 70% of packaged ground beef in the United States. Rather than being made from muscle tissue, this meat-ish byproduct is created from connective tissue and treated with ammonia hydroxide to kill salmonella and E. coli.

Doesn’t sound too appetizing. And really, the publicity about pink slime was one of the rare instances where mainstream consumers peered behind the veil and saw the unpleasant reality of industrial farming. The family farms and red barns that adorn product packaging are far cries from the shocking truth about how our food is made.

Despite the unappealing process by which it’s created, the USDA considers pink slime safe for human consumption. Moreover, when it is added to ground beef, current regulations do not require that it’s disclosed on labels.

Of course, safe and healthy are two different things. Twinkies are safe for consumption, but certainly not part of a healthy diet. The truth is, most Americans eat far too much red meat – pink slime or otherwise. In fact, a recent study by Harvard researchers concluded that 9% of male deaths and 7% of female deaths would be prevented if people lowered red meat consumption to 1.5 ounces (or less) per day. That’s a sobering statistic.

The moral of the story is to eat less red meat. Period. It’s not that we need to exclude red meat entirely, but most of us would be significantly healthier with less red meat in our diets. Back in January, I made the decision to limit my red meat consumption to twice weekly. Instead of including red meat as a staple in my diet, it’s more of a special treat – and, when I do eat red meat, I usually opt for healthier, grass-fed varieties.

If you hold the mindset that your body is a temple, then you’d want to fill that temple with those things that honor it. Twinkies, pink slime and the like certainly don’t make the cut; make those food choices that nourish, energize and lift up your body.