Lanna Mixed Martial Arts
The latest Lanna MMA Blog!
The Thrill training for a tournament
The latest Lanna MMA Blog!
This week we look at the Chael Sonnen/Anderson Silva Fight and the controversy Surrounding it!
Professor Bruno's Part 3 of breaking the Armbar Defense!
Nutrition and Martial Arts!
Summer is here, and with that comes patios, bbqs, tonnes of food and a lot of opportunity to fall off the wagon. You have to admit the smell of food on a barbeque is one of the most pleasant odours out there. Hunters and fishermen often use scents to attract game, and I often joke that if anyone were to set a trap for me, all they would need is the scent of a steak on the grill.
I’ve been told before that in fitness and weight loss, your diet can account for up to 80% of your results. I’m a real proponent to this statement. Just think, you can work out 6 days a week, however if you vacuum up, fast food, deep fried, high caloric and high sodium food, you won’t lose a thing. You may actually gain weight. However, if you don’t work out, but change your eating habits to a healthier option. You will drop weight, and feel better.
Think of your body like a Ferrari, like a high performance machine. Unfortunately, I don’t have the luxury of owning one, but I do know it will only take high octane gasoline. So if I owned one, I would want to protect my valuable investment and feed it only high octane gasoline. Even though there are other grades that are cheaper, I run the risk of doing severe damage to my car. In addition, if I went to anyone and said, “The told me to use high octane, but I don’t want to pay extra, so I used the regular stuff,” I’m sure that person would call me an idiot. But if I said, “Hey I just ate a double down,” I may get mixed responses. Your body is a Ferrari and so fuel it like one.
I’ve recently read the book, “Living Lean” by Mike Dolce, who right now is one of the top nutritionists in the UFC. The book itself is a great reference for recipes and workouts, but it also has some great philosophies into eating habits. When I first read it I was like, “that’s it?” but you soon realize it’s common sense. The premise is, it’s not how much you eat but it’s what you eat. Without getting into great detail, the book advocates reading the ingredients as opposed to reading the nutritional guide. And making sure your food has purpose with nutritional value, and being as close to pure/organic as possible. As opposed to unwanted chemicals and empty calories. This simple idea, works as a guideline to live the rest of your life.
I find that many diets fail because they are based on the idea of calorie counting, which does work however it becomes quite tedious over time. In addition one of the points that Dolce brings up, is that every day is different. Basically, one day you may be more active than the other so to limit yourself to 1600 calories a day or so won’t work, especially with an active lifestyle, as some days you will just need more calories to function.
One thing I must point out, is that if you are going to do a calorie based weight management plan, make sure to research and calculate your Basal Metobolic Rate (BMR), this is the amount of energy you need in a day to function, and thereby the amount of calories you need in a day to function. If your body needs 1800 calories a day to function and you are taking in 1600 calories a day you can potentially harm your body.
So back to the original point, you’re going to a bbq, what to eat. First off, if you still don’t realize hot dogs are horrible for you, you’ve been living under a rock. And most hamburgers that are pre-made in stores usually have a higher fat content to make them juicy. Also many contain fillers, which is usually grain based…. but really who knows.
This is my hamburger recipe, you can alter it to your liking, but I find this a healthy alternative to pre-made hamburgers, and you know every ingredient going into it:
Start off with a package of extra lean ground beef, (turkey or chicken can be used but for the purpose of this recipe i’ll use beef), try to get it from a butcher if possible. Throw it in a bowl
Dice up half an onion. toss it in
Finely dice a large mushroom and toss it in. This will act as a filler and will add juiciness to the burger, in addition to size.
Dice up a clove (or two) of garlic
Add in, a touch of sea salt, a few healthy cranks of pepper from a pepper mill, (grind your own salt and pepper folks, it’s better quality)
I also add a pinch of cumin
Throw in one large egg to use as a binding agent. You can try to just use egg whites, however the yolk holds everything together better. Not to mention this this makes about 5-6 good size burgers so if you’re worried about cholesterol from the egg yolk it’s not really going to be a significant amount.
From this point get your hands in mix up all the contents and make some patties about the size of your palm.
Throw on the grill and enjoy.
Try it out and experiment, and see what you come up with!