Remember chia pets? As kids, my little sisters brought a chia pet home and I remember seeing them put the seeds on Scooby Doo’s clay head and watering it everyday. Soon a weird mold began growing instead of the green hair the box promised. Turns out I should’ve taken the seeds and eaten them. Yes, eat the chia seeds. Well maybe not those particular seeds but chia seeds are a great food with countless benefits.
Nutritional Benefits
Chia seeds come from the desert plant Salvia hispanica, an annual plant of the mint family that is native to Mexico. They are nutrient dense and have been used for centuries. Numerous groups have been reported to have used chia seeds in their diet. The Aztecs are believed to have relied heavily upon them during their conquest. Chia seeds nutrient profile is impressive containing 20% protein, 34% oil, and 25% dietary fiber. They also contain calcium and significant amounts of antioxidants. Chia seeds are hydrophilic, water loving, absorbing 9-12 times their weight in water.
Chia seeds contain many health benefits. They are the richest vegetable source for essential healthy fats which are required to absorb fat soluble vitamins A, D, E, and K. Omega-3 fatty acid makes up 30% of chia seed fats while 10% comes from omega-6. This 3:1 omega 3 to omega 6 mix is the ideal ratio.
Digestion Benefits
Chia seeds form a gel when mixed with water that can aid in the regulation of blood sugar and satiety. As carbohydrates enter the body they begin to break down immediately causing an influx of sugar and a responding rise in insulin which results in the famous sugar rush followed by the unwanted crash. Chia seeds are believed to slow digestion of carbohydrates into sugars and therefore give a steady stream of energy and prevent a crash. This is a great benefit for diabetics looking to help control their diabetes.
Chia seeds also help with satiety. The soluble fiber in the seeds helps deter hunger. This forms a physical barrier and slows the rate of digestion helping you to feel full longer.
The Running Food
The hydrophilic nature of chia seeds can also help with hydration. The chia seeds love of water helps to prevent dehydration. Chia seeds are referred to as the running food. It has been reported that some, including the Tarahumara Indians of Mexico’s Copper Canyons have completed 24 hour endurance races with nothing more than a pouch full of chia seeds.
Confession: I read about chia seeds and purchased some last fall but it was my dad that really sold me on them. Now my dad is an outstanding runner, in great shape, and just overall real smart guy. He did some research about chia seeds so I brought him some home. He has added them to his oatmeal and water as well as eaten them raw. He says that he is running better since finding chia seeds. But he reports that there is one side effect – the beard of a LUMBERJACK!
Where do I get chia seeds?
Don’t dig out your old chia pet, the seeds included are not approved by the FDA and may not even be chia seeds at all. Chia seeds can be found in most natural and whole food stores. They can also be bought online. At first glance they may seem expensive but a little will go along way.
How do I use chia seeds?
Chia seeds can be eaten raw, drank when allowed to form a gel in water, mixed into jams, added to oatmeal, added to recipes, or added as topping to a salad. My dad prefers a 9 part water 1 part chia seed mix which forms a gel. I normally consume a dry pinch a few times a day. I have blended the gel with fresh blackberries to make a fresh fruit topping/ jam.
No matter your goals, chia seeds can play a beneficial role in your diet. Try some and let me know what you think. The benefits are numerous and you may be mistaken for a lumberjack (benefit or negative side effect?? All how you see it!!)
Be Better
Brooks
Monday, April 5, 2010
Wednesday, March 31, 2010
The Supplements
Supplements are a hot topic. Even congress has been talking about them. Seems I am asked about supplements
Supplements galore!by athletes, parents, patients, clients, or random people in the gym every few days. Everyone wants to know, “What is the best thing to get ripped, huge, lean, cut, bench 300, etc…..”. I will admit that at one time my book shelf looked a lot like a store shelf at the mall. Through years of school and just being a little nerdy (and hopefully a little smarter), I’m glad to say that now I have a few book shelves loaded with books and the amount of supplements have dwindled significantly. But since I get so many questions about what I take, I will give you a break down of supplements and my reasoning for taking each one.
PROTEIN
Protein powders come in many forms. They may be derived from vegetables, grains, and animal milk. The most common form is whey, which is a milk protein. Quality protein sources contain essential amino acids. Amino acids are the building blocks of life (and muscle). Ill drink a protein shake when on the go or for a quick snack. Sometimes I will include protein powder in a smoothie with fruits and veggies. Although meal replacements are available I rarely use protein powder as a meal. A protein shake is very handy and recommended for my athletes as a quick snack when short on time between classes. Good quality protein is very cost efficient and easy to use. A lot of people think that they taste bad and if you haven’t tried protein in the past few years, I completely understand your hesitation. Powders once were very chalky and did not represent the flavor advertised but today’s powders are tasty and smooth. Protein powders are quick, effective, and taste good.
CREATINE
Creatine is the most researched supplement with the first study dating back to 1994. Creatine has been falsely blamed for many negative side effects. Through the numerous studies on creatine it has been shown to be safe and beneficial. It is an effective nutritional supplement that has been proven to increase high intensity exercise capacity, improve lean body mass, and increase anaerobic capacity. Creatine can help in recovery and play a role in increasing strength.
FISH OIL
Fish oil is worthy of a post all to itself but for now I’ll give you some high points. Numerous studies have shown a wide array of benefits from fish oil. Fish oil has been proven to benefit health concerns from heart health to autism to fat burning. Fish oil is high in omega-3 fatty acid. Omega-3 fatty acids have been shown to improve heart health, help with memory, improve immune function, and decrease the risk of cancer. Taking a few capsules of fish oil a day improves your total health no matter what your goals.
These are supplements. They are meant to be used in addition to your normal whole food diet. While these can be beneficial, whole food will give more nutrients and therefore more bang for your buck. If your diet is terrible, supplements are not gonna help much. The better your diet the more effective your supplements will be. Those huge guys in the magazines advertising supplements may use that supplement but there’s a really good chance they are using other performance enhancement items as well (roids). All the supplements promise great results but without a proper whole food to diet, all the supplements in the world won’t allow you to achieve your potential.
Be Better,
Brooks
Supplements galore!by athletes, parents, patients, clients, or random people in the gym every few days. Everyone wants to know, “What is the best thing to get ripped, huge, lean, cut, bench 300, etc…..”. I will admit that at one time my book shelf looked a lot like a store shelf at the mall. Through years of school and just being a little nerdy (and hopefully a little smarter), I’m glad to say that now I have a few book shelves loaded with books and the amount of supplements have dwindled significantly. But since I get so many questions about what I take, I will give you a break down of supplements and my reasoning for taking each one.
PROTEIN
Protein powders come in many forms. They may be derived from vegetables, grains, and animal milk. The most common form is whey, which is a milk protein. Quality protein sources contain essential amino acids. Amino acids are the building blocks of life (and muscle). Ill drink a protein shake when on the go or for a quick snack. Sometimes I will include protein powder in a smoothie with fruits and veggies. Although meal replacements are available I rarely use protein powder as a meal. A protein shake is very handy and recommended for my athletes as a quick snack when short on time between classes. Good quality protein is very cost efficient and easy to use. A lot of people think that they taste bad and if you haven’t tried protein in the past few years, I completely understand your hesitation. Powders once were very chalky and did not represent the flavor advertised but today’s powders are tasty and smooth. Protein powders are quick, effective, and taste good.
CREATINE
Creatine is the most researched supplement with the first study dating back to 1994. Creatine has been falsely blamed for many negative side effects. Through the numerous studies on creatine it has been shown to be safe and beneficial. It is an effective nutritional supplement that has been proven to increase high intensity exercise capacity, improve lean body mass, and increase anaerobic capacity. Creatine can help in recovery and play a role in increasing strength.
FISH OIL
Fish oil is worthy of a post all to itself but for now I’ll give you some high points. Numerous studies have shown a wide array of benefits from fish oil. Fish oil has been proven to benefit health concerns from heart health to autism to fat burning. Fish oil is high in omega-3 fatty acid. Omega-3 fatty acids have been shown to improve heart health, help with memory, improve immune function, and decrease the risk of cancer. Taking a few capsules of fish oil a day improves your total health no matter what your goals.
These are supplements. They are meant to be used in addition to your normal whole food diet. While these can be beneficial, whole food will give more nutrients and therefore more bang for your buck. If your diet is terrible, supplements are not gonna help much. The better your diet the more effective your supplements will be. Those huge guys in the magazines advertising supplements may use that supplement but there’s a really good chance they are using other performance enhancement items as well (roids). All the supplements promise great results but without a proper whole food to diet, all the supplements in the world won’t allow you to achieve your potential.
Be Better,
Brooks
The Supplements
Supplements are a hot topic. Even congress has been talking about them. Seems I am asked about supplements
Protein powders come in many forms. They may be derived from vegetables, grains, and animal milk. The most common form is whey, which is a milk protein. Quality protein sources contain essential amino acids. Amino acids are the building blocks of life (and muscle). Ill drink a protein shake when on the go or for a quick snack. Sometimes I will include protein powder in a smoothie with fruits and veggies. Although meal replacements are available I rarely use protein powder as a meal. A protein shake is very handy and recommended for my athletes as a quick snack when short on time between classes. Good quality protein is very cost efficient and easy to use. A lot of people think that they taste bad and if you haven’t tried protein in the past few years, I completely understand your hesitation. Powders once were very chalky and did not represent the flavor advertised but today’s powders are tasty and smooth. Protein powders are quick, effective, and taste good.
CREATINE
Creatine is the most researched supplement with the first study dating back to 1994. Creatine has been falsely blamed for many negative side effects. Through the numerous studies on creatine it has been shown to be safe and beneficial. It is an effective nutritional supplement that has been proven to increase high intensity exercise capacity, improve lean body mass, and increase anaerobic capacity. Creatine can help in recovery and play a role in increasing strength.
FISH OIL
Fish oil is worthy of a post all to itself but for now I’ll give you some high points. Numerous studies have shown a wide
array of benefits from fish oil. Fish oil has been proven to benefit health concerns from heart health to autism to fat burning. Fish oil is high in omega-3 fatty acid. Omega-3 fatty acids have been shown to improve heart health, help with memory, improve immune function, and decrease the risk of cancer. Taking a few capsules of fish oil a day improves your total health no matter what your goals.
These are supplements. They are meant to be used in addition to your normal whole food diet. While these can be beneficial, whole food will give more nutrients and therefore more bang for your buck. If your diet is terrible, supplements are not gonna help much. The better your diet the more effective your supplements will be. Those huge guys in the magazines advertising supplements may use that supplement but there’s a really good chance they are using other performance enhancement items as well (roids). All the supplements promise great results but without a proper whole food to diet, all the supplements in the world won’t allow you to achieve your potential.
Be Better,
Brooks
- Supplements galore!
PROTEIN
Protein powders come in many forms. They may be derived from vegetables, grains, and animal milk. The most common form is whey, which is a milk protein. Quality protein sources contain essential amino acids. Amino acids are the building blocks of life (and muscle). Ill drink a protein shake when on the go or for a quick snack. Sometimes I will include protein powder in a smoothie with fruits and veggies. Although meal replacements are available I rarely use protein powder as a meal. A protein shake is very handy and recommended for my athletes as a quick snack when short on time between classes. Good quality protein is very cost efficient and easy to use. A lot of people think that they taste bad and if you haven’t tried protein in the past few years, I completely understand your hesitation. Powders once were very chalky and did not represent the flavor advertised but today’s powders are tasty and smooth. Protein powders are quick, effective, and taste good.
CREATINE
Creatine is the most researched supplement with the first study dating back to 1994. Creatine has been falsely blamed for many negative side effects. Through the numerous studies on creatine it has been shown to be safe and beneficial. It is an effective nutritional supplement that has been proven to increase high intensity exercise capacity, improve lean body mass, and increase anaerobic capacity. Creatine can help in recovery and play a role in increasing strength.FISH OIL
Fish oil is worthy of a post all to itself but for now I’ll give you some high points. Numerous studies have shown a wide
array of benefits from fish oil. Fish oil has been proven to benefit health concerns from heart health to autism to fat burning. Fish oil is high in omega-3 fatty acid. Omega-3 fatty acids have been shown to improve heart health, help with memory, improve immune function, and decrease the risk of cancer. Taking a few capsules of fish oil a day improves your total health no matter what your goals. These are supplements. They are meant to be used in addition to your normal whole food diet. While these can be beneficial, whole food will give more nutrients and therefore more bang for your buck. If your diet is terrible, supplements are not gonna help much. The better your diet the more effective your supplements will be. Those huge guys in the magazines advertising supplements may use that supplement but there’s a really good chance they are using other performance enhancement items as well (roids). All the supplements promise great results but without a proper whole food to diet, all the supplements in the world won’t allow you to achieve your potential.
Be Better,
Brooks
Monday, March 29, 2010
Food Revolution
This week I have been at my parent’s house enjoying some time with my family. When at home I often watch more tv than I do when at my apartment, and by more tv I mean a few shows at night and a little SportsCenter in the morning (not real hard to do since I don’t have tv at my apt). Earlier this week my mom told me about a show advertised on ABC about food in schools. This interested me because school food has always been a big gripe of mine. I’ve even discussed and shared my displeasure about school food with various teachers and administration, often to be told that my ideas just wouldn’t work.
At first I thought it would probably be a 4 minute segment on a news show but it was actually a real full hour show. The concept of the show is Chef Jamie Oliver is trying to change the way people eat and view food in America. The show takes place in Huntington, WV, reported as the unhealthiest city in America.
FOOD REVOLUTION
Jamie has some great ideas and seems to put a lot of effort and sincerely trying to improve the food that the youth of America are eating. In the first episode Jamie enters the school system and faces heavy negative attitudes from the school cooks. He has some great ideas and is really working to make the kids healthier. Throughout the show he does not shy away from his disdain of processed foods and Americas nutritional guidelines, both of which he calls “Rubbish” in his English accent. Jamie is surprised by the attitudes and reactions of the cooks, kids, and local community in general to the preference and acceptance of processed foods over fresh ingredients. I’m not sure if it is negative attitudes, ignorance, just not caring, or plain laziness that the cooks, administration, and people from the town so strongly exhibit but it is obvious that few think that he will succeed.
You can see clips or even check out the whole episode at ABC’s website.
I plan on catching the next few episodes of this show to see what happens. Having personal experience with school systems and administration I am curious as to how he will address the many excuses and negative attitudes that will stand in his way. The guidelines come from the top but getting the cooks involved could cause a big stir and cause a change in the administration.
Don’t get me wrong; in America we have a great system. And it should start at home. Teach kids to eat good at home and they wouldn’t need to force fresh food at school! The problem is the junk that we put into the system. Put junk in and we get junk out. The casualty is we are putting junk into our kids and they are blamed when they don’t do great things.
What do you think about the food our kids eat at school? What do you think about the tv show?
Be Better,
Brooks
At first I thought it would probably be a 4 minute segment on a news show but it was actually a real full hour show. The concept of the show is Chef Jamie Oliver is trying to change the way people eat and view food in America. The show takes place in Huntington, WV, reported as the unhealthiest city in America.
FOOD REVOLUTION
Jamie has some great ideas and seems to put a lot of effort and sincerely trying to improve the food that the youth of America are eating. In the first episode Jamie enters the school system and faces heavy negative attitudes from the school cooks. He has some great ideas and is really working to make the kids healthier. Throughout the show he does not shy away from his disdain of processed foods and Americas nutritional guidelines, both of which he calls “Rubbish” in his English accent. Jamie is surprised by the attitudes and reactions of the cooks, kids, and local community in general to the preference and acceptance of processed foods over fresh ingredients. I’m not sure if it is negative attitudes, ignorance, just not caring, or plain laziness that the cooks, administration, and people from the town so strongly exhibit but it is obvious that few think that he will succeed.
You can see clips or even check out the whole episode at ABC’s website.
I plan on catching the next few episodes of this show to see what happens. Having personal experience with school systems and administration I am curious as to how he will address the many excuses and negative attitudes that will stand in his way. The guidelines come from the top but getting the cooks involved could cause a big stir and cause a change in the administration.
Don’t get me wrong; in America we have a great system. And it should start at home. Teach kids to eat good at home and they wouldn’t need to force fresh food at school! The problem is the junk that we put into the system. Put junk in and we get junk out. The casualty is we are putting junk into our kids and they are blamed when they don’t do great things.
What do you think about the food our kids eat at school? What do you think about the tv show?
Be Better,
Brooks
Thursday, March 11, 2010
The Best Supplement
For 3 payments of only $29.99 you can get your monthly supply of "Get Sexy"! The best most effective weight loss pill ever. Its so good it should be illegal. No diets or exercise required. Just take 3 pills a day and in one month you will be sexier!
Ok. So maybe not. Probably just be $90 in the hole and not one bit sexier. But we've all seen the advertisements. If you're a night owl like me you've probably seen these crazy commercials with ridiculous claims.
It seems that one of the most frequent questions that I get is "What supplement should I take?" And with the wide array of
products that guarantee a healthier better leaner ripped more muscular and sexier you with every bottle, it's no surprise that so many are looking for the magic pill.
Bad news: the magic pill doesn't exist. Good news: it's really not that difficult.
So What Is The Best Supplement?
The best supplement is to eat real whole unprocessed food. Whole foods can provide all the nutrients, vitamins, and minerals that our body needs. Yes, it can be tough to get everything we need from whole foods but it can be done.
While I personally use a few supplements it is important to get as much from whole foods as we can. In the next few weeks I will address some of the supplements that I use and my reasoning behind using them as well as address whole foods. Some of the foods will be familiar while others will be a little unusual and obscure.
Be Better,
Brooks Tiller
--Brooks L. Tiller, DPT
Physical Therapist
Strength and Conditioning Coach
www.drbrookstiller.com
www.thorathletics.com
Twitter: http://twitter.com/DrBrooksTiller
Facebook: http://www.facebook.com/pages/THOR-Athletics/132729619382
Sunday, February 28, 2010
1000 Miles but even more Lessons Learned
This post has been delayed slightly, well a week or 2. Some travel, some family time, and a little recovery time combined for a great few weeks but not much writing.
Over the past few weeks I have spent alot of time on the road. Driving well over 1000 miles through ice, snow, rain, and sunshine. But it was well worth every mile to have the great privilege and opportunity to be around some smart, talented, and great people. Some of my favorite people! These people have helped me in a variety of ways. I have grown spiritually, personally, and professionally due to the encouragement and support they have provided.
My adventure began with a drive to Louisville, KY to attend the International Youth Conditioning Association Summit. There I listened to, learned from, and talked to the top fitness professionals in the world. I had the chance to catch up with friends, meet and swap ideas with some really smart fitness professionals for the first time and came out of it better and with alot of really good ideas. The next week I had the opportunity of traveling to Cincinnati with Carlo Alvarez. While in Cincinnati I witnessed first hand his great coaching skills at St. Xavier High School.
To top off a great trip I had the pleasure of spending a weekend at home with my family. Being with my family seems to make things better and calmer. Being home helps things to make sense.
Another road trip in the books. Now comes the time to get to work and apply all that Ive learned. If I try to list all that I met, learned from, or that helped me along the way, I know that I will leave someone out. So, a very special thank you to my family and friends. You make it all worth while. Thank you. Now time to get busy.
Be Better,
Brooks
Thursday, January 7, 2010
New Years Resolutions are the talk of the town this week. Everybody wants to know what you have resolved to do or not do this year. This question is usually followed by a smirk and comment that it probably won’t last til February. But if you are after a permanent change there are some simple steps to help achieve your goals.
Make your goals attainable
Each goal should be attainable. They will not always be easily achieved but shouldn’t be too easy. Set your goals so that it will take some effort to reach them but not so lofty that you get discouraged.
Set a deadline
Set a deadline for your goals. It can be an anniversary, class reunion, big event, or just a random date. As long as you have a specified deadline you can judge your progress effectively.
Break your goals down
After setting a long term goal and having a final deadline, break it down into smaller goals and deadlines. This could be bi-monthly, monthly, or even weekly. This will provide you with a good gauge of your progress.
Reward yourself
Reward yourself for your accomplishments. Make your hard work worth it. Take yourself out on a shopping trip to get some new clothes. Or if you your goal is to wear some of your old clothes, wear them out to your favorite restaurant for a nice treat. It is a reward for your hard work and dedication. Enjoy it.
Face failure
Failure will find you. No matter what your goals, somewhere along the way you will falter. It is what we do after failure that makes us successful. If you fail, reset yourself and get back on the path to your goals.
MAKE YOUR GOALS ATTAINABLE
SET A DEADLINE
BREAK YOUR GOALS DOWN INTO SMALLER GOALS
REWARD YOUR ACHIEVEMENT
GET BACK ON TRACK WHEN YOU FALL
YOULL NEVER HIT A HOMERUN IF YOU NEVER STEP UP TO THE PLATE. YOULL NEVER CATCH A FISH IF YOU NEVER PUT A LINE IN THE WATER. YOULL NEVER REACH YOUR GOALS IF YOU NEVER TRY!!
Make your goals attainable
Each goal should be attainable. They will not always be easily achieved but shouldn’t be too easy. Set your goals so that it will take some effort to reach them but not so lofty that you get discouraged.
Set a deadline
Set a deadline for your goals. It can be an anniversary, class reunion, big event, or just a random date. As long as you have a specified deadline you can judge your progress effectively.
Break your goals down
After setting a long term goal and having a final deadline, break it down into smaller goals and deadlines. This could be bi-monthly, monthly, or even weekly. This will provide you with a good gauge of your progress.
Reward yourself
Reward yourself for your accomplishments. Make your hard work worth it. Take yourself out on a shopping trip to get some new clothes. Or if you your goal is to wear some of your old clothes, wear them out to your favorite restaurant for a nice treat. It is a reward for your hard work and dedication. Enjoy it.
Face failure
Failure will find you. No matter what your goals, somewhere along the way you will falter. It is what we do after failure that makes us successful. If you fail, reset yourself and get back on the path to your goals.
MAKE YOUR GOALS ATTAINABLE
SET A DEADLINE
BREAK YOUR GOALS DOWN INTO SMALLER GOALS
REWARD YOUR ACHIEVEMENT
GET BACK ON TRACK WHEN YOU FALL
YOULL NEVER HIT A HOMERUN IF YOU NEVER STEP UP TO THE PLATE. YOULL NEVER CATCH A FISH IF YOU NEVER PUT A LINE IN THE WATER. YOULL NEVER REACH YOUR GOALS IF YOU NEVER TRY!!
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