Listen…

“The body mirrors the mind and the soul – and is much more accessible than either. If you can become proficient at listening to your body, you will eventually hear from your whole self.” – George Sheehan, MD

Planning…

“If you hesitate to map out your future, to make a big plan or to set a goal, you’ve just gone ahead and mapped your future anyway.” – Seth Godin

Regrets…

“Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do.” -Mark Twain

Adaptability 

World-famous boxer and armchair philosopher Mike Tyson once observed, “Everyone has a plan until they get punched in the mouth.”

Stress, Burnout, and Vigor Presentation

On Sept 30, 2016 – I had the great pleasure of speaking to executives from one of the leading architecture/construction firms in the country, The Beck Group. These folks do it all – soup to nuts – for a wide range of commercial construction projects (integrating all aspects of design/plan/build) – so I was thrilled by the invitation to speak to them about the physiology of stress/cortisol and psychology of burnout/vigor (and ways to keep it all in balance)…

Below, you’ll see 4 files – two PDFs of the slides that I used and two MP3 audio files containing my seminar. The first hour was about the physiology/biochemistry of the stress response (cortisol, appetite, belly fat, sleep, etc) – and the second hour was about some very practical lifestyle and dietary approaches to beating burnout.

I hope you enjoy the content!

Shawn

====================================
Shawn M Talbott, PhD, CNS, LDN, FACSM, FAIS, FACN
Nutritional Biochemist and Author

 

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The Secret of Vigor – How to Overcome Burnout, Restore Biochemical Balance, and Reclaim Your Natural Energy
Killer at Large – Why Obesity is America’s Greatest Threat – an award-winning documentary film exploring the causes and solutions underlying the American obesity epidemic
The Cortisol Connection – Why Stress Makes You Fat and Ruins Your Health (Hunter House)
The Cortisol Connection Diet – The Breakthrough Program to Control Stress and Lose Weight (Hunter House)
Cortisol Control and the Beauty Connection – The All-Natural Inside-Out Approach to Reversing Wrinkles, Preventing Acne, And Improving Skin Tone (Hunter House)
Natural Solutions for Pain-Free Living – Lasting Relief for Flexible Joints, Strong Bones and Ache-Free Muscles (Chronicle Publishers – Currant Books)
The Immune Miracle – The All-Natural Approach for Better Health, Increased Energy and Improved Mood (GLH Nutrition, 2012)
A Guide to Understanding Dietary Supplements – an Outstanding Academic Text of 2004 (Haworth Press)

Back to School Brain Boosting Foods

My monthly nutrition segment on KUTV’s Fresh Living focused on healthy foods for boosting brain function in these “back to school” weeks…

http://kutv.com/features/fresh-living/back-to-school-brain-foods

The brain basically needs 3 things to function at it’s best:

  • Healthy nerve cells (neurons)
  • Healthy carbs and glucose control
  • Healthy blood flow

Make sure you have meals and snacks that deliver specific nutrients such as:

  • Omega-3’s – brain cell growth
  • Flavonoids – blood flow and neurotransmitter balance
  • Slow carbs and Fiber – blood sugar control

Breakfast

  • Rainbow Omelette with Omega3 cage-free Eggs (choline and lutein), Brightly colored veggies (red tomatoes, green/yellow peppers)
  • Whole grain toast (fiber)
  • Oatmeal (“slow-carbs” with fiber and B-vitamins)
  • Berries (flavonoids)
  • Scoop of whey protein (blood sugar control)
  • Splash of half & half (blood sugar control)

Lunch

  • PB & Banana sandwich (Not Pizza!) with Nut Butter (vitamin E), Banana (fiber – blood sugar), Whole grain bread (fiber)
  • Tuna sandwich with Tuna in oil (omega-3, protein), small amount of mayo with Sriracha, Turmeric (anti-Alzheimers and anti-diabetes)

Dinner

  • Salmon (omega 3s and astaxanthin) – cooked in Malaysian Red palm oil, sweet potatoes (amylopectin and beta-carotene) and Kale (or any other green – for fiber and B-vitamins)
  • Beef and Bean Burrito with Beef (zinc, iron, B12), Black Beans (fiber, polyphenols, B-vitamins), Guacamole (monounsaturated fats) and Salsa (lycopene)

Snacks

  • Nuts (almonds, walnuts, cashews, peanuts)
  • Dried blueberries
  • Dark chocolate pieces
  • Berries

Brain Boosting Smoothie

  • 1 cup milk (or coconut/almond)
  • handful frozen berries
  • 1 scoop protein powder (whey)
  • 100mg Suntheanine (L-theanine)
  • 50mg Enzogenol (NZ pine bark extract)

“Proper revolutions are not cataclysmic

“Proper revolutions are not cataclysmic explosions, they are long, controlled burns” – Srjdja Popovic (Serbian political activist)

IOC Sports Nutrition

The Rio 2016 Olympic Games starts this Friday – August 5th!

As someone who has been involved with the Olympics movement for many years, I love watching and cheering for our Olympians at both the Summer and Winter Games (and all the competitions in between each Olympic year).

From my time as a lightweight rower way back in the 1989 Olympic Festival, to cycling training camps at the Lake Placid Olympic Training Center in the early-90s, to athlete and coach education as part of the Performance Enhancement Team for US Track & Field and US Ski & Snowboard, I’ve learned a lot about how the “science” of nutrition and physiology translates into the “real life” of competition in the field.

If you’re interested in the science sports nutrition, then I encourage you to check out some of the new social media channels from the International Olympic Committee’s (IOC) Diploma in Sports Nutrition:

YouTube

Twitter

Facebook

I hope you find them as interesting as I do!

Thanks for reading,

Shawn

====================================

Shawn M Talbott, PhD, CNS, LDN, FACSM, FAIS, FACN
Nutritional Biochemist and Author

 

Follow me on YouTube 
Follow me on Amazon 
Follow me on Twitter  
Follow me on LinkedIn 
Follow me on ShareCare 
Follow me on Facebook 
Follow me on  Facebook (Author page)

 

The Secret of Vigor – How to Overcome Burnout, Restore Biochemical Balance, and Reclaim Your Natural Energy
Killer at Large – Why Obesity is America’s Greatest Threat – an award-winning documentary film exploring the causes and solutions underlying the American obesity epidemic
The Cortisol Connection – Why Stress Makes You Fat and Ruins Your Health (Hunter House)
The Cortisol Connection Diet – The Breakthrough Program to Control Stress and Lose Weight (Hunter House)
Cortisol Control and the Beauty Connection – The All-Natural Inside-Out Approach to Reversing Wrinkles, Preventing Acne, And Improving Skin Tone (Hunter House)
Natural Solutions for Pain-Free Living – Lasting Relief for Flexible Joints, Strong Bones and Ache-Free Muscles (Chronicle Publishers – Currant Books)
The Immune Miracle – The All-Natural Approach for Better Health, Increased Energy and Improved Mood (GLH Nutrition, 2012)
A Guide to Understanding Dietary Supplements – an Outstanding Academic Text of 2004 (Haworth Press)

 

Similarities in eating “addiction” bet

Similarities in eating “addiction” between fat pets and fat kids? http://ow.ly/q4jf302ORqE

I see “skinny fat” people quite often

I see “skinny fat” people quite often – Diagnosis & clinical implications of “normal-weight obesity” http://ow.ly/7UVk302OPTv