Please check out my review of Steel Fit Nutrition’s Buns Of Steel and Abs Of Steel, two awesome topical products designed to tighten up the skin, reduce fat and excess water, and improve the appearance of cellulite and stretch marks.
Category Fit Attitudes
Lose Sleep, Lose Muscle
Originally published in March 2014 on RxMuscle.com:
http://www.rxmuscle.com/blogs/the-news-the-newest-in-mp/10329-sleep-deficit-and-muscle-loss.html?hitcount=0
Those of you who insist on burning the midnight oil and carving into time during which you should be sleeping are doing yourselves a disservice. When you build up a sleep deficit, not only do you adversely affect your attention and overall energy, you also diminish the potential muscle gains you would obtain if you consistently got a good night’s rest.
A good portion of the slump in muscle repair and growth which occurs from inadequate sleep is due to inadequate secretion of growth hormone (GH). GH is only secreted during deep sleep, so people who don’t sleep for more than a few hours will spend less time in deep sleep and cause GH secretion to drop. In addition, there is some evidence that testosterone secretion also drops, creating a double whammy which cripples the body’s ability to utilize fat and build muscle.
Cravings can also become a significant issue with sleep deficits as a result of hormonal effects. Leptin, a hormone which signals that you are full from a meal, is inhibited during sleep deprivation, resulting in increased food cravings (especially for carbohydrates). Conversely, ghrelin, a hormone which signals hunger, increases by as much as 30 percent after only a two night sleep deficit.
The body also produces more cortisol during the late afternoon, which is exactly when the body’s production should be tapering down to prepare the body for sleep. Higher cortisol levels promote deposition of more fat and utilization of muscle for energy during a sleep-deprived state.
When you cheat yourself out of a full night’s sleep, you also deplete neurotransmitters in the brain which are in charge of regulating mood. The result is irritability and, over the long term, depression, both of which can impact the intensity of your workouts and hinder your efforts to pack on muscle.
Sleep deficits also result in a decrease in alertness and concentration which often translates into submaximal workouts. And Sleep deficit affects strength. A study in Ergonomics examined the effects of sleep deprivation on weightlifting, with compelling results. As expected, there was a significant decrease in maximal lift for bench press, leg press, and dead lift after a three-day sleep deficit was established.
If you are in the habit of cutting into your sleep time, or you practice erratic sleeping patterns which are creating a sleep deficit, try to get into a rhythm in which you get enough sleep every night, especially if you are hitting a plateau with your training. Once you start getting adequate sleep, you will notice a big difference in your strength and muscle gains.
A Paired Lyra Routine…With Yours Truly
This is video footage from my second Lyra class, earlier this year. I was given an hour to learn this routine with other partners, and ended up performing the routine with the blonde in this video only once. I think we nailed it pretty well!
Nuzest
I was recently introduced to a company called Nuzest, which is committed to developing nutritional products which optimize people’s diets and put them on the right track to feeling their best.
The Clean Lean Protein is pea protein-based, allergen free, and a complete protein. It mixes beautifully, tastes great, and is highly digestible and absorbable, which sets it apart from the majority of proteins out there. Another outstanding feature of the Clean Lean Protein is the fact that it is one of the few alkaline proteins on the market, with a pH of 7.8. It’s paleo friendly too.
If you are looking for a top-notch plant-based protein, look no further than Clean Lean Protein!
Nuzest also has a greens product called Good Green Stuff which features over 75 ingredients for comprehensive nutritional support.
Go to nuzest.com to order these great products, and be on the lookout for my video review of Clean Lean Protein on YouTube later this month!
Autographed 8×10’s For Sale
The following 8×10 images are available for purchase, and can be autographed with a personal message. All photographs are COPYRIGHT PROTECTED by the respective photographers. Each image is 8″ X 10″ in format, and will be mailed to you in a rigid photo mailer.
Each image is $15.00 USD which includes autograph and shipping costs.
Please email me STACEY@STACEYNAITO.COM with your requested images and your mailing address, and I will provide payment info at that time.
WHITE CROP TANK – Taken by Trudge Photo in June 2014:
BLUE MALIBU – Taken by LHGFX Photography in March 2014:
KIMONO WARRIORESS – Taken by Second Focus Photography in March 2013:
WHITE TROPICS – Taken by LHGFX Photography in July 2013:
SILVER STANDOUT – Taken by Chaz Photographics in August 2013:
PlateJoy
Check out this great site which offers customized meal plans that you make at home. Recipes are scaled to fit individual nutrition needs and also accommodate dietary restrictions such as non-GMO, gluten free, vegan, etc.
Personalized meal plan access
Custom recipes tailored to you
On-demand grocery lists
As many courses as you’d like (breakfast, lunch, dinner, or snack)
Change dietary preferences any time
On-demand advice from our nutrition-focused personal chefs
Full nutritional information for every meal
Connect PlateJoy with your JawBone or FitBit
HOW IT WORKS:
1. Personalize – Take their lifestyle quiz so they can get to know your tastes, health goals, and time constraints.
2. Discover – Receive custom-designed meal plans that will simplify your life and delight your taste buds.
3. Enjoy – Cook healthy meals effortlessly, with custom recipes and shopping lists sent straight to your phone.
Healthy Skoop Products Video Review August 2016
Hot Female Doctors
Over the past few years, several male physicians, including Dr. Travis Stork of The Doctors and Dr. Mike (aka doctor.mike on Instagram), have enjoyed some media attention as a result of their good looks. Never mind that these docs have endured years of medical training (in Dr. Mike’s case, he’s still going through it as a resident). Their followers are more interested in celebrating how hot they are. However, I want to know where all the hot lady doctors are?
As a fully credentialed, board certified physician who also happens to be deeply involved in fitness, bodybuilding and modeling, I know that I stand out a bit in a sea of medical professionals, and to be honest, I am proud of it. Yes, I get plenty of criticism for modeling in bikinis, but I don’t see why I should feel a drop of shame for doing so. Women all over the world wear bikinis, and go sans suits in some locales. It’s not a crime or a scandal to wear a bikini, or to show my legs or midsection. I have modeled my entire life, and I have no plans to stop at all, especially if I have a physique which is bikini-worthy. Because of this, I have become known as a “hot doctor”.
You would think that societal influences have relaxed enough to allow a female physician to flaunt her femininity without getting dinged for it, but I continue to see resistance all over social media. In fact, it recently came to my attention that there aren’t too many female docs who are confident enough to push the envelope and post images which may be considered more alluring. It is still considered “proper” and customary for a female doctor to remain covered up in social media posts. I’m not talking about jeans and a t-shirt. I’m talking about professional business attire and a white coat, or scrubs. So does that mean that women who are physicians aren’t allowed to reveal who they are outside of the clinical setting? That’s ridiculous.
My life is so varied, full and exciting that I can easily escape the dry and often depressing climate of medicine and enjoy something that has twists and turns. None of my other pursuits diminish what I bring to the table as a healer. If anything, they add a humanness and relatability which I think my patients appreciate. I have said before and will say again that I have never been, nor will I ever be, a “typical” physician (whatever that means). I don’t talk about medical cases and read medical tomes when I am away from the office. Many of my colleagues are so unbalanced that they will eat, breathe and live medicine constantly, but that is not my style at all. Some of them are also social misfits and cannot talk about a non-medical topic without stumbling and bumbling. The social awkwardness of some physicians is so painful to witness that I find myself cringing and looking for a quick exit when social hour begins at a conference or medical dinner.
In response to some criticism I received about posting professional swimsuit images on my main Instagram account, I established a medical Instagram profile to appease the haters somewhat, as well as legitimize my medical practice. However, I still post what I WANT to post on my main account, and if my posting habits continue to solidify the “hot doctor” label I have been given, then SO BE IT!
Trimr Bottle Love
How To Shop For Healthy Foods
From Sports Nutrition Supplement Guide Article I wrote which was posted on their site.
Grocery stores in the U.S. can be nutritional traps for uneducated shoppers, because processed foods are placed prominently in the center aisles, while nutrient-dense whole foods are pushed to the periphery. It’s a smart marketing ploy, since many shoppers are easily lured by the colorful and appealing packaging which processed foods feature. There’s even a whole science devoted to the psychology behind food labeling! Because of this, I always advise patients and clients to do the majority of their shopping around the perimeter of a grocery store, even in places like Whole Foods, in order to maximize chances of making the healthiest food choices.
Think about it. If a food item can be stored in a box, bag or can at room temperature, it means that it probably has preservatives which keep it from spoiling. Start reading ingredient labels and you might be shocked at what you find. If ingredient labels are excessively long or have long names which you can’t pronounce, you probably should steer clear. Remember that the least processed foods will be assimilated by your body the most readily.
Supermarkets and grocery stores are designed to lure you in like a rat in a maze, but instead of getting a reward at the end of the maze, you might be signing up for health issues if you are distracted by all the colorful advertising found on the most popular food items. Keep in mind that these stores are designed to tempt shoppers to make impulse purchases. Such impulse buys can be especially tempting if you are ravenous with hunger when you shop.
Here are some guidelines which will help you to make healthy food choices when perusing a grocery store.
1. Shop around the perimeter of the store – Most processed foods are found in the aisles of a grocery store, while whole foods like fresh produce and meats are found around the perimeter.
2. Read food labels – Be aware of hidden sugar, sodium, artificial flavors and colors, and preservatives.
3. Keep purchases of packaged foods to a minimum – Beware of foods which are packaged in boxes, bags, or cans, as these foods tend to be filled with preservatives.
4. Prepare a shopping list and stick to it – Making a list will ensure that you do not forget any necessary items and will also help prevent impulse purchases if you adhere strictly to the items which are on your list.
5. Eat a meal before you shop – If you shop for groceries when you are satiated, you will be less likely to make impulsive purchases or buy more than what you need.
6. Fill your cart with fruits, vegetables, whole grains, lean meat, fish, poultry, nuts and beans.
7. Try a new fruit or vegetable each week – This will add variety to your meal plan.
8. Spend the most time during your shopping trip in the produce section.
9. When choosing whole grain cereals, aim for at least 4 grams of fiber per serving– Make sure the sugar content is minimal.
10. Choose lean cuts of meat – Good beef cuts are round, top sirloin and tenderloin. When buying poultry, purchase the skinless variety.
11. If you can’t purchase fresh fruit, choose frozen fruits and vegetables over the canned variety.
12. Avoid food items that contain more than five ingredients, artificial ingredients, or ingredients you can’t pronounce.
13. Be careful when choosing bread – Many refined breads are dark from added molasses, caramel or other coloring. Look for breads which contain 100% whole wheat or other grain as their first ingredient. Try to avoid enriched wheat flour as it is actually made with processed white flour. Make sure the bread you select has at least 2 grams of fiber per slice.
14. Select fish which is high in omega-3 fatty acids – Best selections are salmon, rainbow trout, lake trout, and tuna. (Below is a list of seafood lowest in Mercury)
15. Choose strong-flavor chesses – Sharp cheddar, feta and Parmesan have strong flavors which means you will need to use less to flavor your foods.
16. Purchase Greek yogurt – Greek yogurt is thicker and creamier than other varieties, and the protein content is much higher. My favorite is Fage Total 0-Percent Greek Yogurt.
17. If you must buy frozen entrees, make sure they contain less than 400 calories, 4 grams of saturated fat, and 600 milligrams of sodium, with at least 14 grams of protein and 2 grams of carbohydrate.
18. Add vegetables and/or cooked brown rice or quinoa to your frozen entrée to increase the size and nutrition level of the meal.
19. Add fresh or frozen fruit to cooked oatmeal to provide sweetness without added sugar.
20. Eat oatmeal – Make sure to buy regular oatmeal, not the instant variety.
Here’s to happy and healthy shopping!
dr. stacey naito's blog 