Health and Fitness: Hump Day!

By David Smith

Wednesdays are traditionally known as “Hump Day” because it’s the middle of the week and once you get over that “hump” it’s all downhill to Friday. Everybody knows that but my favorite way to celebrate hump day isn’t for the downhill slope to Friday. It’s for HUMPING!!

A lot of people have said that swimmers make the best f**kers and as a swimmer I can tell you this is certainly true. The mechanics of swimming, especially the butterfly and breaststroke are very similar to that of humping. Now sex itself is a fantastic workout and if you get really into it you can burn up to 500 calories an hour. However many people don’t quite have the strength or endurance to last that long and thus the sex doesn’t last that long. It probably isn’t very good either.

Is this you? I am sure you are wondering then what you can do! No Viagra won’t help, that’ll just give you a boner for a few hours but if you can’t do anything with the boner than what’s the point? There are a lot of really good exercises and workouts you can do to get better strength, stamina, power and endurance!

The basics are you’ll really want to strengthen and work the muscle groups you would be using. This includes your hamstrings, gluteal muscles (your butt!) as well as your back/core muscles. The core is important for sex because you’ll be using quite of it during, to help you stay balanced, erect (not the kind Viagra helps with) and to really provide that extra little push at the right moment! Now we’re not talking about lifting heavy weights or trying to become buff here. Good sex goes on for a long time so you want to train your body to go for a long time without getting tired! Engaging multiple muscle groups in all types of contractions, concentrically (shortening of muscle), eccentrically (lengthening of muscle) and isometrically (holding position) is important since you do all of it during sex!

Don’t forget about power to! When you get really heated your animal instincts take over and things can get crazy, might break a lamp or put in a hole in the wall! Power-based training combined with endurance training is perfect. Doing an endurance set during rest periods on your power set and you can really become well conditioned as well increase your stamina for all that fun!!

So what are some exercises you can do?
 
Swimming!
Like I said, swimmers have the best sex! In swimming you are doing a series of pelvic thrusts and powerful movements for extended periods of time. Depends on the stroke of course but especially on the butterfly and breaststrokes (and with the breaststroke you can also practice stroking your breasts!) you can really increase your stamina and endurance with all that power at the same time!
 

Pelvic Thrust!
This one is perfect as it strengthens your hamstrings and glutes! Start with lying on your back (giggle) with your knees up (but not open, don’t be a whore!) and feet flat. Press your shoulders into the floor and lift your hips up toward the ceiling so you are creating a straight line from the knees to your shoulders with your body. Thrust that baby up and down for at least 2 sets of 20! For an extra count of endurance, try holding the pose for 30-60 seconds at a time!
 

Squats!
Like I said, the start of a hot pounding means you having a strong butt; squats are a fantastic exercise to not only train for endurance, but power and isometrically. With squats simply have your legs about 2 shoulder widths apart and bend all the way down like your trying to sit in a chair [or onto something else ;-)] Sit back into your butt and keep your back straight, go down past your knees! You can hold this in a down position (isometric) for 30-60 seconds at a time. Pulse it up and down (endurance) for 3-4 sets of 20-30 reps, or add a hop/ explosion off the ground for power with 3-4 sets of 8-12. 

Pike Ups!
For this one you’ll need to grab some balls (okay just one) or strap on a suspension trainer (TRX). From there you will rest your legs on the ball (or feet in the straps) and hold a plank. Keeping your legs straight you will bring your knees to your chest by raising your butt to the sky. Essentially forming a pike, and then bring it back down to a plank. This is a very challenging and engaging exercise for your core and especially your glutes! I recommended doing 3-4 sets of as many as you can!

Yoga!
Ever read the Karma Sutra? Practicing Yoga is not only a fantastic way to increase your flexibility but your isometric endurance (holding poses) and can really help you learn some fun and hot tricks that definitely translate to the bedroom, nothing like a few extra things for an encore!

These are all great exercises to add to your routine to help celebrate your hump day and really increase your stamina, endurance and performance for when it really counts!

David Smith is the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver and holds several fitness certifications including ACSM Personal Trainer and Group Fitness.


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Being a Gay Athlete in a Straight World

By David Smith

There has been a lot of discussion recently about the status of gay athletes in professional sports and I've been hearing both sides of the debate about whether or not a gay athlete would be accepted in a male-dominated team sport--whether it’s hockey, basketball, baseball or football. 

A lot of the issues that plague professional gay athletes are also issues for the rest of us--take locker room etiquette, for example. As an athlete myself, having competed in the amateur and collegiate levels of sport, my experience has definitely been varied. For instance, I swim with the local GLBT swim team here in Denver and, as a Master’s swim team, we compete at various meets and competitions both locally and nationally, gay-oriented and not. Throughout my time in competitions I have overheard or have directly been involved with individuals and people who exhibit homophobia, usually in the form of comments about “the gay team” or something along those lines. For the homophobic individuals in the competition, my sexual orientation may affect their competition, but it doesn’t affect mine because I just remind myself that I am here as an athlete. My sexual orientation has nothing to do with my participation in sport.

But in the world of collegiate swimming, it took time for me to deal with fears about how my teammates might react--in the locker room, with hotel room assignments during trips, even simple interactions outside of the pool and team social events. How would I fit in? It took me a little time to really come out but in that time my teammates got to know me as a swimmer, college student and person. Initially, the reaction to my coming out was surprise, mostly because I didn’t quite fit into some of their preconceived stereotypes. And my initial fears about how my teammates would react were completely unfounded. They realized that I was still the same person I was before, gay or straight. As time went on and the season continued, I found that my teammates made more of an effort to abstain from homophobic language, like saying "that’s gay." They put forth an effort to make me feel accepted and part of the team. It was something I wasn’t expecting and it made me feel more comfortable and more a part of the team. And it helped me realize that my sexual orientation had no effect on my training or performance as an athlete. We were all there for the same reason, to swim.

I continue to participate and compete in a variety of--sports, swimming, running and triathlon. And while my sexual orientation doesn’t define me as an athlete, it still contributes to my overall approach to wellness and is an important reminder that sport is diverse. People from every single walk of life can participate in one way or another but it’s too often easy to forget the level of diversity and the acceptance associated. Seeing professional sports on TV is a constant reminder that the diversity people recognize is most often external. During my most recent triathlon, I had a small rainbow flag attached to the seat of my bicycle and rode proud throughout the 56 miles, not necessarily to make a statement or some kind of political gesture, but to remind my fellow athletes that an athlete can be anybody, come from anywhere. Sport is just as diverse as our community, it is not external by any means, all that matters is how much effort did you put into it, that you finished strong and gave it your all.

Now I realize that my old fears and apprehensions were more personal than anything. Although there has been some negative responses to my being a gay athlete, I have found that such interactions have not been any more or less than you would otherwise experience anywhere else. Our own stigmas and fears are what prohibit us from partaking fully in events and allowing us to truly be who we are. With the recent coming out of Jason Collins, it's time we realize that the sporting community can be much more accepting than one might realize. While there is definite cause for caution and hesitation, it seems to me that, in the end most people are more concerned about your success and accomplishments as an athlete, and less concerned about your sexuality. 

David Smith is the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver and holds several fitness certifications including ACSM Personal Trainer and Group Fitness.

Nice to See StevieB: Ready to Roll

By StevieB

I purposely positioned my bike next to the door I use every day to leave the house. This is to remind me the ease of grabbing my bike, and going for a ride. This week; however, has been rather torturous in the bike riding department.

Colorado has decided to not give up on winter and wants to keep the snow cranked up for a long as possible. Winter in Colorado is the Norma Rae of seasons. Monday I was the only student to show up to my American Civil Rights history class due to a massive snow storm. You would think the professor would cancel, but I guess he gets paid by the Microsoft slide show, so I sat alone in class and watched grainy photos of President Johnson, as I listened to Professor Nerdbear speak about President Johnson’s response to Dr. King’s response to Vietnam. It’s difficult to text during class when you’re the only one in attendance to a history professor verbally decipher the Lemarchand's box that was Johnson civil rights policy. On the way home from class I drove through 7” of snow, thinking how ready I am to put LBJ behind me and go for a bike ride.

Yesterday it snowed again. Yes, it is April. I am chomping at the bit (as President Johnson used to say) to slap my bike onto the back of my car and head out for a long bike ride on the Platt River biking trails.

This post originally appeared on Steven Bennet's website Nice to See StevieB. Republished with permission.

I Don’t Give a Sh*t, I Just Want To Look Better Naked

By David Smith

It is certainly no secret that a lot of gay men workout at the gym for one of two reasons. Number one is to tone up and look hot--have that perfect body for the bars, online or wherever. Number two is to check out all the other hot men at the gym.

With this society’s ever-increasing waistlines, the constant emphasis on superficial appearances only serves to put unrealistic expectations on appearances and actions, making it difficult for anybody who doesn’t necessarily fit that image to want to participate. It’s discouraging, especially when you feel like you're working hard to be someone you’re not.

These superficial reasons are not just limited to the gay community, but at times it seems more emphasized. Your goals, passions and motivations are very much a reflection of who you are as a person and nobody is perfect. That is all part of the human experience, people are judgmental by nature and at any moment someone is probably judging you. Putting so much stress on what other people think is one of the most common barriers that’ll stop you from stepping outside your comfort zone and taking the first step.

Who cares? Really, who cares? By being so focused on your appearances for the sake of others, it’s easy to forget about yourself. Quality of life, living in the moment and happiness are much better qualities than superficial appearances and trying to be someone you're not.

Your exercise program and eating habits are a reflection of your commitment to your physical and mental health, they need to represent what you truly want to accomplish. The defined muscles, weight loss, and nice body are nothing more then side effects. As you strive toward your goals you will find increased levels of energy, self-confidence, happiness and an unmistakable glow that will radiate out to the world around you. There is as much beauty on the inside as there is on the outside but if you don’t let strive to be happy, confident and free with yourself that beauty will never be seen.

The judgment of others can either define you or compliment you, in the definition you let others essentially control your life, their opinions of you often dictate your actions and whether or not you move forward in life. In compliment you can take the judgment of others, whether it’s good or bad and use it to motivate you, grow, learn and become a stronger person. As they say, let your haters be your motivators!

There will always be beef heads and gym bunnies, everybody is there for the same reason and your presence does not affect their goals and they shouldn’t affect yours. All those people you are afraid will be judging you, well they actually just don’t care. True strength is measured in your own will; walk into the gym with the confidence that you will walk out having pushed yourself to the limit, leaving the gym better as a person than when you walked in.

David Smith is the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver and holds several fitness certifications including ACSM Personal Trainer and Group Fitness.

Meet the MileHighGayGuy Bloggers: David Smith

David Smith is an exercise professional and specializes in exercise, nutrition and wellness programs for the GLBT community.

His passion lies in promoting the physical, mental and social benefits of exercise and healthy diet to the community by breaking down the stigmas and barriers often associated with exercise and fitness to make it accessible for everybody regardless of anything. David does not spend all his time at the gym but chooses instead to go out into the world and find fitness opportunities in our everyday surroundings. Constantly learning and engaging with the community to better help realize that we all have potential within and are capable of accomplishing amazing things. David leads a variety of different
programs, including group fitness classes, personal training, athletic conditioning programs, educational seminars and workshops.

In his personal endeavors, He is also an active athlete having competed in swimming, taekwondo, triathlon and running events.

Highlights of his athletic career include winning 6 medals and setting a meet record at the 2010 Gay Games in swimming. Competing on the National Collegiate level in taekwondo and swimming, training to compete in his first full Ironman, having completed several half Ironmans and finishing his first Marathon. David currently swims with the Denver Squid Swim Team and is training for the 2014 Gay Games as well.

He is the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver and holds several fitness certifications including ACSM Personal Trainer and Group Fitness.

Nice To See StevieB: Gymuary

By StevieB

Oh, Gymuary. It seems that every year I blog about this amazing phenomenon.  For six months, you can toss a dumbbell down the middle of the weight section and not hit a soul. Suddenly, on January 1st there is a warren of gym bunnies hopping around the place. This year; however, I am one of the unkempt masses wandering around a new gym.

I was really excited about by new employment being so close to the 24Hour fitness in Boulder. I reminded me of living in Dallas when I could walk to my gym. As I excitedly walked into my new home-away-from-home it quickly dawned on me, I was attending this new congregation on the first week of January. Just like everyone else.

It is easy to spot the “newbies” in three ways; the easiest is by their plumage. Sweatpants that are a little too tight, since it hasn’t been asked to stretch over the newly expanded frame. The “I just bought new workout gear and it all goes together” guy that’s sporting an all aqua and chartreuse Nike ensemble. Not a single natural fiber on his body, bless.  And my particular favorite way is the “I read a massive amount of information in regard to how to workout in a gym” guy.

And this is were by petty bitchiness kicks in, because with all the information out there on “how" to lift weights, and all the YouTube videos on pushing plates, there isn’t any information on how to be a considerate gym mate. A lot of YouTube videos will demonstrate how to super-set your routine, yet fails to mention that setting up five stations of weights around benches and stacking bars full of plates may help you, yet pisses off every bro that is forced to work around your inconsiderateness.  Just because you place a towel on a bench does not mean the bench is now your solvent territory. A terrycloth is not a British flag; the weight benches are not India.

Soon Gymuary will over and the routine will become just that, a routine. The dudes that need to utilize their phones to “check-in” with the office from the luxury of the incline bench will either fizzle out, or get tired of taking work calls with me in the background spurting, “Guurl, not a natural fiber on her! Sad.”  Like every year, February has us all back to being good, friendly gym mates.  

This post originally appeared on Steven Bennet's website Nice to See StevieB. Republished with permission.

Phoenix Fitness: What's In A Food Label?

By Thom Seehafer

"Read the label, and set a better table." Does anybody remember that little ditty? It's sort of like the famous Libby's commercial from way back when. And now it's more important than ever to read - and understand - the information on nutrition labels. Anyways, do YOU look at labels of items you purchase in the store or do you just throw it in your shopping cart?  You may wonder just why you need to read the label.  "Isn’t this all good stuff that I am ingesting?" you ask yourself.

Well, not necessarily. We need to get some clarity on how to read those labels and get an understanding of what they really mean.

Obviously we all understand what the “serving size” means. If a 16 oz bottle says serving size is 8 oz, that means you have two servings in the bottle—but remember that the nutrition info is only good for one serving, so just double it.

The order of how ingredients are listed is also important.  Usually the item with the highest concentration in the food is listed first, therefore, WATCH OUT if sugar is the first ingredient in anything you consume. And sugar can be listed as corn syrup, dextrose, or sucrose, so be aware if these fall even into the second, third or fourth listing.

If the list of food has lots of long scientific sounding ingredients, it's more than likely they were created in a lab (preservatives, colors and additives).

Anything with “hydrogenated” words used is another no-no.  These are trans fats which, according to doctors, are the worst type of fat.  It raises the bad cholesterol and lowers the good cholesterol.  Even if there is a zero in this category, beware. Products do NOT have to list trans fat as an additive if it is less than .5 grams.

And lastly, avoid fillers in foods and products and go more for your key nutrients. Keep sodium below the five percent daily value, get your fiber intake around four grams or more, snacks should be kept under 200 calories and meals around 600-700.

Eat up ... but be smart!

Thom Seehafer is a martial artist, body-builder and part-owner of Body Solutions Rx/Phoenix Fitness.

Health and Fitness: 7 Smart Strategies for Fat Burning & Metabolic Health

By Thom Seehafer

Below, you’ll see seven of the best fat burning strategies which keep your hormones happy and your metabolism burning hot. 

      Eat more! You need a caloric deficit for weight loss, but there are different ways to do it. You can eat less. You can exercise more. You can do a little bit of both.  In addition, how specifically you eat less and exercise more makes all the difference. The smart way is to avoid crash diets and pursue slower but steady fat loss with an eye on body composition. Start with a conservative deficit of only 20% below your maintenance level. Use a larger deficit only if you’re seriously overweight. Increase the deficit incrementally when you need to, ideally not going above 30% under maintenance. When you add in resistance training, cardio training and an active lifestyle, your calorie expenditure (metabolism) goes way up, and that’s how you can legitimately eat more and keep getting leaner.

      Eat natural. The long term use of refined, artificial foods will eventually take its toll on your health. When hormonal health declines, body composition outcomes are worse during weight loss and risk of metabolic damage may increase. Furthermore, most natural, unprocessed foods, especially vegetables and lean proteins, are lower in caloric density and can lead to spontaneous decreases in caloric intake compared to the standard American diet (S.A.D.)  For optimal body composition results and  metabolic and hormonal health, it’s not just about calorie quantity, but also calorie quality. Don’t focus on one to the neglect of the other.

      Eat often and regularly: I recommend eating like a physique athlete. Spread your total daily calories into 4-6 small meals per day, if feasible, and be sure to include a source of lean protein with every meal. But whatever meal schedule you choose, consistency is of great importance: studies have shown that haphazard eating patterns are at least partially responsible for metabolic disarray including decreased thermic effect of feeding and dysregulation of blood sugar and insulin.

      Use carb cycling. . Instead of the carb-phobic diets that millions of people still follow (which can actually suppress hormones like thyroid and leptin), carb cycling with a high carb refeed every 4th day or so, allows you to eat more carbs and you still keep losing fat.  The benefits are physical and psychological and best part is, you’re never completely deprived.

      Take Diet breaks: Avoid prolonged periods in aggressive caloric deficits. If you have a lot of fat to lose and it’s going to take more than 3 months to hit your long term fat loss goal, don’t do it all in one stretch. Take a week at maintenance calories after 12 weeks of restricted dieting. This – raising your calories - is the most counter-intuitive of all the metabolism-rebuilding strategies but it’s one of the most important.

      Do Cardio. Don’t Over-Do It. If you’re overweight, you can sometimes get away with very low calorie diets without adverse consequences if you’re not doing tons of cardio on top of it.  Endurance athletes get away with high volume training because they provide ample amounts of food to fuel it (man, those guys can EAT!) Dieters and physique competitors on the other hand, often semi-starve themselves while doing huge amounts of cardio at the same time.    Exercise research says that extreme amounts of cardio during a diet can actually cause the same type of adaptive metabolic downshift as eating too little food. Fitness and figure competitors have been known to do 2 or even 3 hours of cardio a day before competitions. This kind of overtraining can be counter-productive when you look at the metabolic damage and “cardio dependency” potential. And remember, if you’re not diligent, you can out-eat almost any amount of exercise. If you’re doing upwards of an hour of cardio a day and not seeing significant fat loss, you’d better take a close look at your diet first before you rush to add more cardio. 

      Weight training: In the physique world, weight training is a foregone conclusion. But in the everyday world of non-athletes, weight loss = “diet,” not weight loss = “lift weights.”   For Suzy soccer mom, “lift weights to lose weight” probably doesn't even compute. But weight training is so important for metabolic health and better body composition, that if you were forced to choose one or the other – cardio or weights – the weightlifting would be a NO BRAINER decision. If you have a concern about metabolic damage and you’re not weight training yet, there’s nothing else to discuss. Start pumping iron, then get back to me.

Easing into more calories and more carbs with a transitional period

If you think you’re in the same boat:  (A) it seems like you’re not eating that much, but you’re not losing fat and or (B) you’ve finally reached your goal but you’re terrified of regaining if you raise your calories, you should use the same 7 strategies to get your metabolism back in gear.  You simply need to add a “transition period” to build your calories back up slowly. 

If you’re worried about suddenly increasing your calories, you’re not paranoid – you’re prudent.  After becoming accustomed and somewhat adapted to a lower caloric intake, avoid abruptly jumping up to your predicted maintenance level. Instead, increase calories slowly 100-200 at a time and hold them there for one week. Measure the results after each one week phase, and then repeat until you reach your appropriate deficit or maintenance level. This will give your body and your mind time to adjust. Here’s another safe way to ease into a higher food intake. This is ideal if you’ve been on a low calorie, low carb diet and you want to ease out of it. Add carbs, but start by adding them only in the post workout meal. During the post-training window of opportunity, not only will the carbs NOT get stored as fat, (they’ll get sucked right up into muscle glycogen), this strategy can dramatically improve your body composition and workout recovery. 

If you still feel discouraged despite now having these strategies at your fingertips, then take one last sigh of relief. The good news is, even in extreme cases, these nutrition and training principles work! It just takes a little longer.

Thom Seehafer is a martial artist, body-builder and part-owner of Body Solutions Rx. 

Health and Fitness: Fabulous Foods Under 50 Calories

By Thom Seehafer

Detoxification is the process of removing toxins from the body. Here is a list of healthy foods that can help you detox - and they're all under 50 calories:  

Eggplant
Eggplants contain water-insoluble fiber, which adds bulk to the diet and helps  bowels 'exercise.'

Onions
Onions contain a nutrient called allicin, which can help lower blood pressure and prevent cancer.

Alfalfa Sprouts
These sprouts are mild diuretics to help cleanse the kidney and also regulate bowel movement.

Tomatoes
Tomatoes are well-known for their carotenoids, & can help increase insulin sensitivity and prevent stress-related weight gain in the abdomen.

Artichokes
Artichokes contain inulin, which is a type of carbohydrate that helps decrease the hunger hormone ghrelin. It also stabilizes blood sugar, and helps to detox the liver.

Spinach
A good source of fiber, spinach also has a ton of vitamin K, which helps with blood clotting.

Cabbage
Lots of fiber,  and aids the performance of the digestive system, therefore helping clean the stomach and intestines of toxins.

Broccoli
Broccoli, is a source of water-insoluble fiber that aids the growth of gut bacteria, organisms that eat sugars and fiber and prevent the proliferation of bad bacteria that can make us sick.

Asparagus
Asparagus is a serious disease killer -- it's been linked to fewer incidences of heart disease, colon cancer, liver disease, and spina bifida.

Lettuce
Lettuce is a good filler food.  It has fiber to help digestion.  The darker the leaves, the better it is.

Parsley
Parlsey may be thought of as a garnish, but this herb helps cleanse the kidney, aids in digestion of protein and fats and boost immunity.

Radishes
The amylase in radishes has been found to aid in the digestion of carbohydrates.

Sauerkraut
The fermentation process that creates sauerkraut has the side effect of creating lactic acid, which stimulates the pancreas, reduce blood pressure, promote healthy sleep and avoid constipation.

Zucchini
Zucchini is full of fibre, helps move things through the intestines, and it also feels more filling than it is in terms of calories, helping keep you from snacking.

Green Beans
Green beans have plenty of vitamin C, along with antioxidants like carotenoids and flavonoids that fight off free radicals in the body.

Tomato Paste
The heating up of tomatoes to make tomato paste can actually make its antioxidants more available to the body -- and as a bonus, tomato paste has been found to help prevent sunburns.

Mushrooms
Mushrooms contain some surprising nutrients, like selenium (which has been found to combat bladder cancer), vitamin D, and vitamins B1 and B2, which help the body burn energy.

Cucumber
Cucumbers contain fibre, vitamin A and vitamin C, but it's really the texture and surprising hardiness of these veggies that make them a great snack.

Brussels Sprouts
Brussels sprouts are hugely nutritious, beneficially impacting cholesterol, stress and cancer prevention. For weight loss, it's the amount of fiber in the sprouts that helps with digestion, preventing constipation and keeps blood sugar in check.

Bok Choy
The calcium, potassium, vitamin C and folic acid in bok choy made this cousin of cabbage a serious nutritional powerhouse.

Coleslaw
Usually consisting of shredded cabbage and carrots, use this as a "hunger buster," ideal with a hint of vinegar to snack on between meals.

Kale
Like Brussels sprouts, kale works with the fibre compounds and bile acid in the stomach to help get rid of that acid, and therefore lower cholesterol -- particularly when it's steamed.

Leeks
Part of the onion and garlic family, leeks can be used in almost any dish, and are known for their 'low energy density' -- very few calories packed into something that can fill you up.

Pumpkin
Alpha-carotene can help slow down the aging process & pumpkin has plenty to spare – and the fiber in the gourd helps with weight loss.

Relish
Pickle relish easy to use & its fermented qualities act as probiotics for your digestive tract.

Cauliflower
Full of calcium and low in calories.

Celery
Lots of vitamin C, helps with immunity as well as fighting free radicals.

Turnips
Turnips really only have vitamin C and a bit of fiber. They're low in calories and make a great snack.

Okra
Thanks to okra's "gelatinous" coating, it absorbs water and moves through the digestive system easily, taking with it toxins, cholesterol and bile.

Thom Seehafer is a martial artist, body-builder and part-owner of Body Solutions Rx. 

Health and Fitness: What Kinds of Carbs Should I Eat?

By Thom Seehafer

Some people might believe that there are only two types of carbohydrates out there, Simple and Complex, but actually, there is a third one. It’s called Dietary Fiber and it is included sometimes in the complex carb category.

Let’s talk about dietary fiber.  Another name for this is "roughage" or “rabbit food”  The roughage comes from different parts on the plants that we cannot digest.  It is called “fiber” because it is both soluble and insoluble.  The soluble fiber is able to be broken down to provide us with energy.You can find this in many fruits, vegetables , most of your leafy greens, apples and pears, just to name a few.  The insoluble fiber is usually found in whole grain cereals, breads and rice and it does NOT provide energy and cannot be digested.

To increase the amount of fiber in your diet, try starting each day with a high-fiber cereal or substitute a sugary snack with the dry cereal.

The complex carbs are the good boys in this whole group. They provide the body with the best fuel possible.  They also maintain their natural water content, fibers, vitamins and minerals.  They help you feel more satisfied after eating.  Foods high in fiber contain complex carbs and the good thing about this is that these carbs break down in a slower manner, thereby giving us a steadier blood sugar level throughout the day,  and in return, you feel less hungry and irritable.

These should be included as part of your daily eating program.  "Ahhh, but what should I eat?" you ask. How about fresh fruit like apricots, raspberries, strawberries and blackberries or vegetables, legumes and grains?

You can also consume non-starchy vegetables – and what are these, you ask?  Let me take some of the guesswork out of the equation for you.  Believe it or not, there are many veggies out there that are low in carbohydrates. These include asparagus, green beans, beets, broccoli, cabbage, carrots, cauliflower, celery, cucumbers, eggplant, greens, leeks, mushrooms, onions, peppers, radishes, just to name a few.  

The simple carbs are the “bad boys” in the group.  These types primarily have most if not all the nutrition removed from them.  Overindulging of this type, more commonly referred to as processed foods, will leave your body unsatisfied which can lead to overeating.  The can throw your insulin and blood sugar levels off.  If you blood sugar drops too low, this will cause the hunger to appear, and when that happens, WATCH OUT!!!  The food monster rears its ugly head.

It’s true our body needs sugar as fuel, but only to a certain point.  Any extra will be turned into fat, and you don’t want that to happen now, do you?

So once again:

Good Carbs (YAAAAYYYY!!!)

Vegetables            Fruits           Legumes           Nuts and seeds            Whole grains

Bad Carb Foods (BOOOOOO!)

Most baked goods – sorry!! : (cookies, cake, pies, etc.)

White bread           Pastas           Soda                 Candy       Fruit juices

And there ya have it, food for thought!

Thom Seehafer is a martial artist, body-builder and part-owner of Body Solutions Rx.

 The views in opinion pieces and columns do not necessarily reflect the views of MileHighGayGuy.com.

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Health and Fitness: Advice on what to put inside yourself

By Thom Seehafer

I'm talking about food, of course! 

Can I eat this? Can I eat that? What should I eat? How much should I eat? People are obsessed with food.

Today I offer up a list of foods that have been proven to help the body in a variety of ways. These foods can help to shrink your waistline and keep you healthier throughout your life. They will help your body increase lean muscle mass and will help prevent fat storage.   

Additionally, different foods offer proven benefits including building muscle, promoting weight loss, strengthening the bones, lowering blood pressure, fighting cancer, improving your immune system and also fighting heart disease.  

This is a list from SimplyShredded.com. Try to add two or three of the foods from this list to your breakfast, lunch and dinner and throw one of them into each of your snacks.

• Almonds

• Whole Grain Breads and Cereals

• Peanut, Cashew or Almond Butter

• Turkey and Other Lean Meats

• Beans/Legumes – chickpeas, pintos, soybeans

• Spinach and Green Veggies

• Dairy Products - fat free milk, yogurt, cottage cheese

• Instant Oatmeal or Quick Oats

• Whey Protein Powder (watch for sodium and sugar content)

• Eggs

• Olive Oil

• Raspberries, Apples, Grapefruit

This is a very basic list of ideas for you to play with.  Again, there are many health benefits from eating these types of foods – they can fight against obesity, cancer, heart disease, osteoporosis—the list goes on and on. And it's important to remember that, as you vary your workouts, you should also vary what and how you eat your foods.  You don't have to settle for simple or plain.  It’s YOUR body – make what you put into it and what you do for it exciting! In an effort to keep from getting bored eating the same foods - boiled, steamed, lightly sautéed - try to vary the types you eat.  

Put out good energy into the world (and good food into your body) and you get it back!

Thom Seehafer is part-owner of Body Solutions Rx, a company dedicated to helping people release excess weight in a short amount of time with the use of Hcg.

 The views in opinion pieces and columns do not necessarily reflect the views of MileHighGayGuy.com.

Health and Fitness: Yummy Greek Yogurt

Phoenix Phacts 
By Thom Seefhauer

Before you push away from the table or wrinkle your nose at the idea of the awesome taste sensation that is Greek Yogurt, let me ask you one thing. Have you tried it?

Perhaps you don’t even know what it is, hmm? Let me tell you, then. It is a traditional yogurt that is made from sheep’s milk. It is also a strained yogurt, (not a strain of yogurt) and the straining process is what accounts for its creaminess and higher protein content.

What can you do with it? You can use it in place of many dairy products - heavy cream, sour cream -and it is wonderful to use as a substitute for cream cheese in your dips, spreads or cheesecakes. But steer clear of the ones with fruit added, because if you read the label you will notice the sugar content is rather high and we know that certain types of sugars are bad. So buy the plain or vanilla and (hint, hint) add your own fruit or blue agave sweetener to it. (In the future , I will also discuss the different types of sweeteners out there: agave, xylitol, stevia, aspartame - BOO! - but for right now, let us focus on the yogurt in question.)

Here are some suggestions on how to use Greek Yogurt:

1. Use it in dips to replace about ½ the suggested amount of sour cream - it's smoother and creamier but not quite as tangy.

2. Use it any place you'd normally use sour cream - the possibilities are endless. Imagine a nice dollop on top of your nachos, chili or tacos. Fewer calories and more protein!

3. Don't forget to give your protein smoothie a boost with a heaping spoonful.

4. Combine with either feta or bleu cheese and lower your fat intake. Throw in some fresh herbs, and maybe a hit of tobacco, and voila, a low cal chicken wing sauce.

5. A bowl full of granola, a handful of fresh fruit and a nice dollop of plain or vanilla yogurt really gets the day going!

6. Instead of using oils or butters in your baked goods, try a little yogurt instead. Replace half of the butter with one-half that amount in yogurt. For example, if you have a total of 1/2 cup of butter required in a recipe you would use 1/4 cup of butter and 1/8 cup of yogurt.

7. How about throwing some in with the brown rice to get it just a little more flavor and moistness? Not that the crunchiness and nuttiness of the rice isn’t good by itself, but how about experimenting a little and give your taste buds a kick?

8. It’s a yummy base on which to build a red potato salad.

9. Add chopped apple and cinnamon for a delicious apple pie flavored yogurt. Or, bake some apples in the oven with walnuts and raisins and top off with some yogurt.

10. How about pulling out your food processor and pureeing up some fruit, adding some yogurt, a bit of milk and popping it in the freezer for a delicious dessert? 

Thom Seehafer is part-owner of Body Solutions Rx, a company which he says helps people release excess weight in a short amount of time, but in a healthy, safe way with the use of Hcg.

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Health and Fitness

Phoenix Phacts by Thom Seehafer

Welcome to my very FIRST blog for MHGG. I look forward to writing many more. I hope to be a source of information and ideas for fitness training, equipment, and healthy recipes  –  basically the whole shebang on what it takes to stay healthy in this day and age.

Let me start by telling you a little bit about myself and my business. I am co-owner of a business here in Denver and in Colorado Springs called Body Solutions Rx.  We are a corporation that provides health and weight loss products and programs nationwide.  We have been one of the largest nationwide providers of hcg and metabolic weight loss programs since 2004.

Hcg is a naturally occurring protein hormone that develops in the placenta during pregnancy.  It aids in the endocrine functions and is believed to help reset the hypothalamus (a small structure in the brain that helps regulate sleep, eating, thirst, blood pressure, body temperature and electrolyte balance). From there, it sends signals to the body to break down fat and use it as a primary fuel source.  

The benefits for men who use hcg include weight loss and body reshaping, improvement in circulation, and increased mobility and energy levels. It is also believed to increase testosterone levels and to benefit those who suffer from diabetes and migraines.

There are no known side effects of using hcg, but there are changes that do occur while the body is in “detox” mode.  People tend to blame these on the hcg, but it is actually just a result of the body purging itself.

When it comes to weight loss, we have two programs available - a 500 calories per day plan and a 1200 calories per day plan.  But these aren't starvation diets. In addition to that 500 or 1200 calories from food, the body's own stored fat is a source of calories for your body to consume. Stored fat can provide anywhere from 1000-4000 calories per day. And that stored fat is is full of toxins.  It is far better to get rid of that kind of fat quickly - over a period of months rather than years. When people follow these programs, they are able to lose the weight and keep the weight off, even when the go back to a normal diet plan.  We also teach you what types of food to eat, how to eat, and how to make smarter food choices.

But Body Solutions rx is not just a weight loss center - we do so much more for our customers.  Support, tips, follow ups – whatever they need and whenever they need it, we are there for them.  We also have many other quality supplements in addition to hcg - everything from fat blockers and carb blockers to appetite suppressants and stimulants. And we always encourage our customers to do research on us before they buy.  Go to http://www.bodysolutionsrx.com to find out more about us.

The views in opinion pieces and columns do not necessarily reflect the views of MileHighGayGuy.com.