A Comprehensive Day in the Life

Filed under: General Health, Nutrition

While I have done many Day in the Life blogs, but today I wanted to do one that was a little more in depth than prior efforts. I will break down macros and calories for each meal, as well as provide a more thorough review of what other steps I take to improve my health and that of my family.

Ok, so let’s get down to it. Here is an example of a training day for me right now.

Wake @ 5:00

Breakfast @ 5:15

  • ½ tbsp grass-fed butter from a local farm
  • 5 whole pastured eggs from a local farm
  • 2 Ezekiel sesame sprouted grain toast
  • 2 tsp Betsy’s of Maine Organic Apple Butter (organic – apples, sugar, cinnamon, nutmeg and cloves)
  • 1 banana
  • 2oz POM Wonderful pomegranate juice
  • 16oz water
  • 12oz black coffee
  • 1 multivitamin
  • 2,000IU vitamin D
  • 1 tsp Carlson’s fish oil
  • 1 probiotic

Calories – 710   Protein – 40   Carbohydrates – 70   Fiber – 10   Fat – 30

Read the rest of this entry »

Posted on September 6th, 2011 by Brian St. Pierre


The Socio-Ecological Impact on Health

Filed under: General Health, Nutrition

I spend the majority of my time here providing information that people can use to improve their health and the health of their families (and clients). However, there is much more to improving the health of this nation than direct education.

There are many factors that impact how each individual chooses to not only eat, they also influence how much and how intensely we exercise, whether or not we smoke, how we drive, whether or not we wear our seat belt and so much more.

This is called the Socio-Ecological (or Social-Ecological) Model. It takes into account all of these other elements beyond just the individual that impact the individual, and it is imperative that we keep these elements in mind and strive to improve them.

These elements are things like Public Policy (federal, state and local laws and regulations), Community (social and cultural norms), Environment (home, work, school, etc), Interpersonal (family, friends) and then the Individual (demographics, attitude, knowledge). Clearly there are many factors that impact how each person makes choices about their health beyond just the individual themselves.

In fact here is a great quote by former Surgeon General David Satcher, from The Surgeon General’s Call to Action to Prevent and Decrease Overweight and Obesity, 2001:

“Many people believe that overweight and obesity is a personal responsibility. To some degree they are right, but it is also a community responsibility. When there are no safe, accessible places for children to play or adults to walk, jog, or ride a bike, that is a community responsibility. When school lunchrooms and office cafeterias do not provide healthy and appealing food choices, that is a community responsibility. When new or expectant mothers are not educated about the benefits of breastfeeding, that is a community responsibility. When we do not require daily physical education in our schools, that is also a community responsibility. There is much that we can and should do together.”

The point is that it is imperative that we begin to create an environment, in the broadest sense, that supports people making daily decisions that support their health. We need workplace environments that encourage employees to take walks at lunch, and if they provide food, they provide healthy food options.

We need to create school environments that bring back and emphasize the importance of play – recess, gym, etc. When I was a kid we got to outside twice per day for recess, one quick one in the morning and one longer one after lunch. We also had weekly gym class. Today with the overemphasis on standardized tests (whose scores would be improved if children were more physically active and fit) this has been lost from the curriculum.

We need to create communities where active lifestyles and healthy eating are encouraged and promoted. We can do this by creating biking, walking and running paths, etc and supporting local agriculture, farmer’s markets and CSA’s.

We need to disentangle our federal food policies from the interests of giant corporations (hello Monsanto). While they might never be separate, and that is ok, a greater emphasis of policies should be to improve the health of the citizens of this country, not to fatten the wallets of giant food corporations.

We also need to change social norms and expectations. If you don’t drink excessive alcohol or eat excessive junk/dessert at work parties, family gatherings, etc then you shouldn’t be looked at as a “health nut” you should be looked at as an example. We need to embrace physical activity, learn to unplug and decrease the stress in our lives and enjoy the outdoors more.

The point is that those of us who are passionate about improving the health of our families, our clients, our country and ourselves need to go beyond just personal education and choice. We need to work to impact the other elements of influence, and create an environment that promotes a healthy lifestyle.

To learn more about this check out this teaser trailer for a documentary called Designing Healthy Communities, a 4-part series that will be on public television come January, 2012.

Posted on September 2nd, 2011 by Brian St. Pierre


Counting Reps to Counting Revenue

Filed under: General Health, Training

I want to give all of you guys a heads up that Alwyn and Rachel Cosgrove’s online education course From Counting Reps to Counting Revenue is now available.

When it comes to succeeding in the business of fitness, there are few professionals that have achieved sustainable success like that of Alwyn Cosgrove.

He is someone that has been there, done that and continues to do it. He has also contributed mightily to the success of so many gyms around the country, including my former stomping grounds, Cressey Performance. Without Alwyn’s advice and guidance, CP would not be what it is today.

It also takes managing skills to win the CP fantasy football league

The National Fitness Business Alliance states that Alwyn’s gym, Results Fitness, is the most profitable gym per square foot in the country!

Once I finish my Master’s Degree and Dietetic Internship it is my goal to open my own fitness facility in southern Maine. I may come from a family of small business owners, as well as having been with Cressey Performance throughtout its growing pains, but I can honestly say that this program will be one of the most helpful experiences to achieve my dream.

If you own a gym or you’ve ever thought about starting one, do yourself a favor and take a look at Alwyn and Rachel’s course. This program is only available until Friday Sept. 4th at midnight, so don’t wait, sign up for From Counting Reps to Counting Revenue today!

Posted on September 1st, 2011 by Brian St. Pierre

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