Comprehensive Discussion About Protein in Relation to Health & Fitness

The human body can be described an a living, organic machine with numerous processes operating all at the same time to maintain functionality.  But without two elements our bodies would crumble to nothing: over 60 percent of the human body is comprised of water and over 20 percent is protein.  Without having to read numerous studies, the "average Joe" can assume that humans need to consume water and protein daily to maintain normal body functionality.  Similar to water, protein can be consumed from nutritional sources but there are specific sources that are considered "optimal" for protein absorption.  The higher quality the protein is, the better the body can use to for function.  A list of optimal sources include:

Primary
-Chicken (Breast, Cutlet, Thigh)
-Beef (Lean Cuts of Sirloin, Rump)
-Eggs (One egg equals 6-8 grams of protein, this protein is typically more quickly absorbed than Beef & Chicken)
-Turkey (Breast, Thigh and lean ground)
-Dairy sourced protein (Milk, Whey Protein is a fast absorbed protein; Casein Powder is slower absorbed protein; Yogurt and Cheese are not always great sources of protein due to how they are processed in factories or the ingredient source is "synthetic milk product")

Secondary
-Pork (Pork Chop is considered a good protein source while most pork products are high in fat content)
-Beans (Kidney Beans and Black Beans are high in quality protein)
-Rice (Rice is a low source of protein and high source of easy to digest carbohydrates; Brown Rice is seen as the best rice option by many nutritionists)
-Fish (Salmon, Flounder, Tuna, for example, are solid protein sources but not very high in number of grams per serving)

The Recommended Daily Amount (RDA) by U.S. Food and Nutrition Board is 0.8 grams per pound of body weight for sedentary adults; that number doubles or triples for young children and teenagers because the body is in a growing/development phase.  The "downside" of these RDA numbers is that the body loses some lean muscle mass daily and some protein does not get absorbed by the body depended on the quality of the protein and how backed up the GI Track is.  Note the phrase above: "sedentary adults".  Being sedentary is not recommended by any health and fitness professional so these estimates are subjective.

The Recommended Amount of Physical Activity (RAA) per day is 60 minutes.  When we estimate the average person gets 7 hours of sleep, then you have 1 hour of activity, allowing for 16 hours in the rest of your day.  But how you eat during the rest of your day makes the biggest difference in your daily life: how well your brain functions, your mood, emotional and hormonal balance, etc.  Also, getting in physical activity every day taxes the body, accelerating the need for Macro-nutrients (Protein along with Good Carbohydrates and healthy Fat) and Micro-nutrients (Vitamins, Minerals, Fiber).  Since the food we eat is the fuel for the living machine that is our body, how do we get what we need each day if the amount of protein that is recommended to us is based on a sedentary lifestyle?

What Does Science Tell Us
Well let's look at the science, starting with the study done at Kent University, where their researchers did a study with six test groups, divided into 3 sets of two categories: sedentary adults and weightlifting adults.  Each set of adults were given different amounts of protein:

1. One was given a low protein diet which was 0.9 grams of protein per kilogram of bodyweight.
2. Another group was given 1.4 grams of protein per kilogram of bodyweight.
3. The third ate 2.4 grams of protein per kilogram of bodyweight.
Groups 2 and 3 showed higher levels of protein synthesis in the body, less protein "wasted" during digestion, and groups that had regular exercise combined with the higher protein diets were healthier at the end of the study compared to the beginning of the study.

Furthermore, numerous research scientists in the field of science physiology and other related fields such as Dr. Peter Lemon, Dr. Susan Kleiner, Dr. Jacob Wilson, and Dr. Jim Stoppani all recommend that no matter what your activity level is, the RDA of 0.8 grams of protein per pound of body weight is far below what the human body really needs.  Depending on who you ask, the latest science shows us that we need between 1-2 grams of protein per pound of body weight for optimal health results.
Studies by University of Tampa and University of Oklahoma have shown that the quality of protein and eating of protein throughout the day has shown to result in optimal health benefits in numerous test subjects.  The results show that when you have protein with every meal throughout the day your body will absorb and utilize it better.

Finally, a study from University of Texas Medical Branch show that post-exercise the body needs three types of protein: Fast absorbing, Medium Absorbing, and Slow Absorbing.  They found this was the case because when the body has multiple types of protein post-exercise optimal protein synthesis and recovery continues throughout the day.  This leads to less muscle fatigue later in the day and the body will not Catabolize muscle (Catabolism is when your metabolism  breaks down muscle tissue to release energy.  Breaking down muscle is counterproductive to maintaining low levels of body fat and results in less skeletal muscle functionality and stability).

The value of Protein Powders

In the daily diet, packing enough protein in our meals is difficult because unless you are eating 8 meals per day like a bodybuilder or professional athlete who trains twice a day, getting enough protein into your day is difficult.  This is where protein powders come into play.  A good protein powder can inject 24-30 grams of protein into a meal without having to cook anything.  Protein powders can be consumed by mixing with water or blending into a smoothie.  Depending on your flavor of choice, you can get very creative with utilizing protein powder.  I know some people who put protein into pancakes, cookies, or other baked items as a way of getting more protein in their diet while also not consuming empty calories like white sugar or box batter mixes.

Protein Spiking and allergen concerns

The concern with protein powders is the issue of protein spiking.  Protein Spiking is when a supplement company puts into its protein blend incomplete proteins then claim a product has a certain number of grams of protein.  An example of this is if a company claims one serving of their product has 30 grams of protein, but when you read the ingredients you find part of the protein blend is an Amino Acid like Leucine.  Leucine is important for enhanced protein synthesis and absorption in the body, but it is not a complete protein like Whey, Casein, Soy, or Egg Albumin.  The danger of taking a product that has incomplete proteins in their blend is metabolic imbalance, which can lead to less protein synthesis and more fat storage.  One of the reasons these companies get away with this deceptive labeling is by using testing that measures the level of nitrates in the powder instead of measuring of actual grams of complete proteins.  Also, any company that claims that their protein blend or Whey/Casein is a proprietary blend or special formula, not telling the consumer how much is actually in the ingredients, instead giving percentages.  These companies will not tell you what the percentages are based on within the ingredients, another way of getting away with not putting quality ingredients in their products.
 
Lets not forget about people with Gluten or Lactose allergies.  These individuals will have allergic reactions or Gastro Intestinal Track issues if they use some of these products.  Some companies are not transparent about how their protein is manufactured or the sources used for the protein powders.  This lack of honesty with the consumer is indicated by the basic warnings on the back of containers that state how the product was made is a factory that also manufactures products that contain nuts, dairy, etc.  This is their fall back to avoid legal issues and to tell the consumer "Hey, we warned you on the label!".  The solution to dealing with potential protein spiking is to do your homework on a product before ingesting; anyone with food allergens should also never ingest anything without doing some investigating of the product and company first.

So How Does a Certified Nutritionist Get In a High Amount of Protein Each Day?

An example of a day of eating that I have done to ingest a high amount of protein is as follows:

-Breakfast - 1.5 Scoops of MTS Whey Peanut Butter Fluff Protein mixed in 16 oz. of water, 1 Apple (37 grams of protein)
-Post-workout Meal - 1.5 Scoops of MTS Whey Cookies N Cream in fruit smoothie with large banana, 1 cup blueberries, 1 cup raspberries; 2 slices of Ezekiel Bread Toast with natural extra crunchy Peanut Butter (50 grams of protein)
-Lunch - Bed of Romaine Lettuce with Grilled Chicken (24 grams of protein)
-Snack Meal - 20 gram Protein Bar, 11 gram Protein Bar, 1 Orange
-Dinner -  10 Turkey sausage Links; Bowl of Organic Brown Rice, Black Eyed Peas, & Broccoli; 2 raw carrots (38 grams of protein)
Total protein for the day - 180 grams of protein; 2,000 Calories

In conclusion, we all need protein in our diets, but getting that protein is easier said than done.  You may not always get enough protein, but the more you try, the closer you will get to your goals.  Do not be fooled by the media headlines that make claims such as "Can Too Much protein Kill You?" because it's hard enough to get 1 gram of protein per pound of your weight.
As a disclaimer, people with specific chronic illness or who have had surgery to remove a GI Track organ needs to consult a doctor on how much protein they can consume without becoming sick.


References/Further Reading
* http://www.prweb.com/releases/dupont-nutrition-health/protein-blend-muscle-mass/prweb11788928.htm
* http://www.outsideonline.com/fitness/bodywork/performance-plate/The-New-Rules-for-Protein.html
* http://www.jissn.com/content/4/1/8
* http://www.dummies.com/how-to/content/the-basic-structure-of-proteins.html
* http://www.nutritionandmetabolism.com/content/9/1/5
* http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3133534/
* Applied Physiology Research Laboratory, Kent State University, OH 44242.
International journal of sport nutrition 07/1991; 1(2):127-45.
Source: PubMed
* Nutrition in Exercise and Sport, Third Edition
edited by Ira Wolinsk; Nutrition in Exercise and Sport, Third Edition
 edited by Ira Wolinsk
* http://www.jimstoppani.com/home/articles/a-high-protein-diet-will-kill-you?preview
* http://www.ncbi.nlm.nih.gov/pubmed/10357740

Understanding the Connection between Your Goals & The Journey

"Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan." - Tom Landry (NFL Hall of Fame Football Coach)


We all have dreams and goals in life, whether they are "big" or "small", these aspirations are very meaningful on an mental and emotional level to us as individuals.  Some of these goals are derived from past experiences, other goals are based on proving the nay-sayers wrong.  Whatever the original motivation is for these goals and dreams that we have, we have been told by society that there are ways to gain what we want.  Yet those outside forces are very judgmental of us because we are climbing towards the mountain top instead of falling into the crowd.

Today's society wants immediate results; it has been forgotten how important hard work and the value of having a plan is in achieving goals and dreams.  The Roman Colosseum was not built in a few weeks, neither was the Golden Gate Bridge or the Pyramids.  No great achievement was gained from a short term mind set.  Nothing that is worth having is attained without patience and hard work.  But the question is "how do we do it?"  Let's review the three important steps to attaining any goals or dreams, no matter how "big" or "small".  For context, we will make an analogy with a car going on a road trip.


Step 1: Start the car/Start the journey
You will never reach your goals and dreams without starting the journey towards those aspirations.  You must be committed to taking the steps forward, because staying in one place is not progress.  To achieve progress, you must make the commitment emotionally and mentally to move towards those goals.
 
Ask yourself, what great accomplishment was every attained without there being a commitment made to go after it?  Today's popular culture calls it "hustling", the old guard calls it "hard work"; whatever you want to call it, you can't get something without going after it.  Whatever burns inside of you, what causes you to wake up and go to sleep with in the back of your mind, you have to work hard to make it happen.  No race was ever finished without taking the steps to get to the finish line.


Step 2: Review the Map to get from Point A to Point B/Have a Game Plan
When you go on a long road trip, you look up how far it is to get to your destination and directions to get there.  You will never reach your destination unless you have an idea how to get there.  Even on long trips, we figure out a pit stop or place to take a break that is possibly halfway to our destination, to either get food, have a bathroom break or just as a mental marker to say "I am halfway there!"

The same applies with the journey to achieving your goals.  You need to know how to get there, have a plan on what to do to succeed at gaining your dream and even have short term goals that are different stages in the journey to the ultimate, long term goal.  Thomas Edison was asked about how many times he failed in his efforts to invent the light bulb; he responded "I have not failed. I've just found 10,000 ways that won't work."  You will not always succeed with the first game plan, you may not get the ultimate result at first, but the longer you strive after the ultimate goal, the more small successes you will achieve and you will figure out what works for you!


Step 3: Car needs Fuel in the Gas Tank/You need Fuel to get to your Goals
Media and society have bombarded us with miseducation about what we need to succeed in life.  We see all types of diets and programs for people to "lose weight", but many of these are not founded on long term results; instead they are predicated on short term gratification.  We all want achievements that are tangible as we progress towards the ultimate goal, but if we are not properly fueling the journey we will not reach that destination.

In the health and fitness world, an individual cannot make weight loss or athletic gains without the proper amount of Macro Nutrients (Protein, Fats, and Carbohydrates).  These nutrients are integral in having the fuel the body needs to not just attain desired results, but also not to regress and have negative results to one's health both physical and mental.  Too many times people fuel their bodies with either the wrong nutrients or not enough, leaving them malnourished hanging below the baseline for healthy living, because they have been misinformed.

When you want to attain a dream or goal, you have to have a positive input into the vehicle that is going to get you where you want to go.  If you fuel your mind or body with negativity, that negativity will hold you back, like a poison.  But when you make sure what you fuel yourself is positive, you will get positive results, short and long term.  The adage "You are what you eat" is actually in the ballpark of reason.  We can change it to "You will produce what you absorb".  If you want to achieve greatness, you want to make progress; you want to live your dreams then you MUST make sure that you are fueling your mind, body, environment and life with the right elements.



So there you go, you can be successful by getting the journey started, having a plan with short term goals along the way to reach your ultimate goals, and finally you need to the right fuel to get there.
Lastly, you need to be honest with yourself.  Remember there is a difference between being a realist and a pessimist.  A Pessimist is a person who sees or anticipates the worst, in other words, is negative consciously and subconsciously in their every life and actions.  A Realist is a person who tends to view or represent things as they are, in other words, someone who is objective consciously and subconsciously in their everyday life and actions.  When you are objective, you are more likely to be balanced with your life and goals.  You can aim big, have large scale dreams, but you also need to know where you are coming from and what the amount of time and work it will take to get there.

You must as well have a willingness to re-evaluate your goals and destination as you go along your journey.  Also, as you make progress, when you remember where you started, it puts into context how far you have come and how your ultimate goals are even more attainable.


"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude." - Thomas Jefferson (3rd President of the United States)

Overcoming Health Obstacles for better Health and Fitness

Imagine if you were lactose intolerant, suffered from Irritable Bowel Syndrome, couldn't eat corn or almost any greasy foods without major GI Track issues, have chronic lower back and nerve issues, multiple knee injuries, tendinitis in your left arm and you do not make the "big money" to buy those specialized foods & medicines to treat any of these problems...sounds like a great excuse to not have a healthy diet or be fit, right?

Well that scenario describes my world.  I have lived most of my life having to be extra careful what foods I eat and what supplements I take.  The honest truth is that I take no prescriptions for any of my "health problems" because I have found through being cautious about what I eat and drink daily I can manage my health issues.  I have found that many of those "medicines" mask symptoms instead of actually helping to fix the problem.

Whatever your situation is, i doubt that it is ideal, fiscally or physically.  The solution to being fit and healthy lies within the choices you make every day.  I want to give you my tips to get you on the right path to making more informed decisions to make it easier to be healthy and fit!


1. Read the ingredients before buying it
Ask anyone that has ever been involved in marketing or advertising, how you present your product has a major influence on potential customers.  The colors, trendy adjectives, nutrition grids, suggestive health benefits; all of these elements factor into your decision to consider buying a product.  Instead, you need to jump to the ingredients section to see what exactly is in it before buying it.

This goes for everything now a days because companies are putting so much unnecessary stuff in products;  Does apple sauce really need High Fructose Corn Syrup?  Does your "100 percent whole wheat bread" still sound "healthy" with Modified Corn Starch and Mono and Diglycerides? Why do chips need Olestra? And lets not forget those Boars Head Cold Cuts with the "healthy heart" symbol still has MSG in it!

Our society has been so programmed to read the front of the package instead of the back leaving many people to wonder why they may have GI Track problems after eating a "healthy meal".  So be an informed consumer who is picky at the store, read the ingredients, know what you are putting into your body.  You cannot make gains if what you are putting into your body is a farce.


2. Attack Your Cravings, Don't Ignore Them
I see these commercials for these Diet Programs and they claim they are going to help you "fight your cravings".  But do you understand why you crave certain foods?  Sometimes if you are craving certain "unhealthy foods" its because your body is in need of something healthy such as Calcium or Magnesium.  Do not ignore your cravings because there are psychological and biological reasons for them.
 
Some psychiatrists and rehab clinics recommend for those with addictions go through Replacement Therapy, where the patient is weened off the addiction by finding a substitute.  Examples include cigarette smoker becoming a gum chewer or a drug addict switching over to caffeinated coffee.  The same psychology can be used for food cravings.

Do you love chocolate candy or Oreo's?  Find a protein powder or protein bar to substitute instead of buying a candy bar.  Do you love cinnamon buns?  Buy some Ezekiel Cinnamon Raisin bread and put some organic fruit preservatives on it.  Find other foods to eat instead of immediately falling back on the craved foods.  If you do your best to eat healthy 80 percent of the week and treat yourself the other 20 percent, over time you will become more accustomed to not give into the "junk food" and the more you understand the reasons behind your cravings the more you will be able to handle the urges.


3. Question those toppings, remember food is fuel for the machine that is your body
If you owned a Lamborghini you wouldn't put Regular Unleaded gasoline in it, right?  NO, you would Premium Plus in it because that car is special.  This is because that car needs the best quality fuel to operate.  Well the same goes for your body; the quality of what you put in your body equals the quality you get out of it.

As a society we have been raised to have an unhealthy relationship with food, having to put condiments on everything while not always cooking food to be tasteful, instead cooked with a bunch of stuff to add flavor to it.

In the long run, many of those dressings, breading, condiments, etc are made with a bunch of stuff your body doesn't need.  Start looking at what you eat as something that is to fuel you, not just taste good.  If you like beef, then get some steak; but do you need to drown it in A1 sauce for it to be good?  No, a little seasoning while the steak is cooking goes a long way.

If you are lactose intolerant, you may not realize how many salad dressings and sour creams are made with dairy products or if you are Diabetic, how many refined sugars and syrups are put in products such as ketchup and barbecue sauce.  Then you wonder why you don't feel good later after eating that salad or that steak; its because the "healthy" meal was covered in unhealthy junk that your body is having a negative reaction to.  Take the time to re-evaluate what you are eating and how it effects you physically.  Good fuel equals good physical performance.


4. Let go of your ego and be well equipped.
I hate when I see memes and posts online putting down people who use knee and wrist wraps/braces or those who use weight lifting belts as lesser people because "real athletes" and "real men" don't that is such a subjective claim.  The truth is that if you let go your ego or what others think of you get in the way of your progress, you will hurt yourself more often than not.  I have suffered multiple knee, back and wrist injuries while also going under the knife for multiple foot surgeries.  If I need a wrist wrap, knee braces, and weightlifting belt to do certain workouts, you better believe I am because I will not let that stop me from making gains and progress beneficial to my health!
 
The same goes for you.  Most good wraps, braces and belts are not that expensive; look at these items as tools that you are investing in to help you get where you want to go.  Don't let other people or excuses get in the way of your success.  I was 284 pounds in March of 2008, in 2012 I was 176 pounds and 14 percent body fat,  today I am 185 pounds and 9 percent body fat; how did that happen?  I did what was necessary to make gains!  I didn't care if I needed to wear two knee braces, a wrist wrap and a weightlifting belt cause to me I am going to do what is needed to overcome the odds.  Also, if someone is putting you down because you wear a brace, then they are punks who are not interested in you bettering yourself.


In summary, the solution to overcoming whatever is in your way is educating yourself about what you are doing to your body.  Knowledge is power; you can't make progress inside or outside the gym if you lack the information needed to succeed in life.  The more you evaluate how what you eat effects you, the better results you will get from the food you eat and that will lead to less plateaus and side effects.

My Tips For a Healthier, More Fit You for Life!

We have all seen the commercials on TV and the banner ads online:

-The secrets to being fit like Hollywood stars
-The Ten Facts of Fitness
-Three stage weight loss formula
-How to get ripped in 25 minutes a day

There is a lot of  people who want you to spend money on their products and you have to hope that what they promise is true for you.  These gimmicks may work, but not for everyone.  Some of these "fitness facts" are manipulative to entice you to buy a product.

The truth is that the real key to being fit and healthy is based in what you do every day, not in the products you take or whose workout program you use.  So instead of trying to sell you on a product or program, let me give you my fitness tips to live by that you can use the rest of your life:

1. Drink More Water!
Did you know that over 60 percent of the human body is H2O?  In fact, your brain and heart are composed of 73 percent water.  But as a society people spend so much time drinking coffee, soda, juice, and alcohol then forget they need clean water for their body to function.  Many people who suffer headaches, dizziness, inability to focus and muscle cramps it's  because they are not hydrated enough.

Here is what I recommend: when you wake up each morning, drink 6-8 oz of water first thing.  This will jump start the re-hydration of the body after hours of your body recovering during sleep.  Just drinking coffee in the morning is not enough because while the caffeine is a quick jump start for increased blood circulation, water first thing stabilizes the functionality of the brain and other organs.  Then through out the day, attempt to consume a gallon of water.  This seems extreme but over the course of the 12-18 hours per day you average being awake, drinking a little every 15-30 minutes some water will go along way to maintaining your body is hydrated through out the day.

2.Eat Good, Feel Good
Sounds too good to be true?  Well the food you eat every day has a profound affect on how your body functions.  The higher quality food you eat can directly correlate the better you will feel.  This sounds simple but in truth we live in a world with fast food places every few miles and "deals" at the supermarket on over processed foods.
So here are my solutions for you to eat better every day:

-If your great-great-grandparents wouldn't recognize it as food, then you don't need it.  There are tens of thousands of food dishes that have been around for centuries that are full of quality foods with macro-nutrients your body needs.  If something doesn't "taste any good" maybe it was made wrong; the solution isn't to drown all your food under condiments that pump your body full of sodium and preservatives it doesn't need.

-The 80/20 rule: 80 percent of the time eat healthy while treating yourself 20 percent of the week.  This method is proven to be healthy and help you with whatever your health and fitness goals may be.  The biggest problem with many of the fad/crash diets is that the initial shock to your system is not sustainable for your health.  But if you "treat yourself" infrequently, your metabolism will recognize what you are trying to do and will learn to function more efficiently.

3. Fruits, Vegetables, Protein, then everything else
When you eat enough fruits, vegetables, and protein you get valuable nutrients your body needs while also eating food that satiates hunger cravings.  When you eat until your stomach is satisfied you will have less room for "bad food" that you have become so accustomed to cramming your meals with.  Protein doesn't have to just be animal products; beans and nuts are also solid forms of protein.  So next time you order out or make a meal at home, make sure you are getting some fruits and/or vegetables along with protein every time you eat.  You will find over time you will feel better and by habit be less likely to grab snacks/desert so quickly

4. Exercise 4-6 days per week for about an hour per day
We all have busy schedules and we tend to think we don't have time for exercise.  The reality is that we have time for what we prioritize in life: our favorite TV shows, going out to the bar, playing Facebook games, etc.  All the stuff we cram into our days, but how much of it is truly "necessary"?  Prioritizing your your health is necessary for living a happy and functional life.  Exercising once a day 4-6 days per week only takes up 4-5 percent of your week.

Also being physically active consistently doesn't mean you have to lift weights or go run every day; do activities you enjoy half of the week then take the other days doing something that is challenging.  If you enjoy running or playing a sport, do that consistently every week, then take a couple days to do some strength based exercises.  Or if you love to pump iron, find a couple days per week to get in some cardio or balance exercises.  The more variety you have in your week with exercise, the more functional your body will be and the better your body will respond to the fitness regimen you are practicing.

5. Surround yourself with good people who support that you want to better your life
Being healthy and fit isn't a program you do for 90 days, its a lifestyle choice.  With any lifestyle choice your environment has a significant impact on you.  Many times when we want to better ourselves, whether professionally, physically, or socially there will be people who we thought were our friends and supporters who over time show their true colors because they dislike what we are turning into.  Whether this dislike is based on jealousy, insecurity, disdain, or resentment, the outcome is the same: they put us down.  Sometimes its passive aggressive with sarcastic humor or singling us out of the crowd for our lifestyle.  Or it can be overt with criticisms of what we are willing to do to achieve our goals.  These people who are suppose to be friends and supporters now want to bring you back down to their level because you are no longer one of them.

The solution is a hard one: change your environment, socially and privately.  You will never reach your goals of improving your life on any level if you are being held back by others.  You need to surround yourself with people who support you, offer constructive criticism and want the best for you.  If you want to be healthy and fit, you have to socialize with like minded people.  You cant be healthy, both physically and mentally, when surrounded by negative people who constantly criticize you and think your dreams are "stupid" or "unnecessary".  When you remove all the people and environmental influences that hold you back, you can be more clear of mind to make better decisions; then surrounding yourself with positive, motivated, driven individuals will uplift you to want to exceed even your own dreams and expectations.

Following these principles will not just help you to be more healthy and fit, but also will improve your overall quality of life.  And don't we all want to have happier, better lives?

Serving Sizes: The Truth About Getting Daily Amounts of Fruits and Vegetables

We all know we need to eat the right amount of Fruits and Vegetables every day to be healthy.  But for years we have been lied to by the media and advertisements about how "hard" and "difficult" it is to eat enough of these important nutritional foods every day.
 
What you have not been told is what exactly is recommended that you ingest to reach daily for optimal nutritional value for healthy living.  Many news reports and commercials cite the USDA's recommendation on servings of different Macro Nutrients on the Food Pyramid/MyPlate.  So in order to drive the point home, lets review exactly what the USDA states specifically.

The USDA recommends 5 to 9 servings of Fruits and Vegetables daily.  These serving recommendations are based on measurements in cups.  If you have cooking measurements around the house, you can directly measure your food if you want to meal prep.  But many people do not have the patience or time to measure out all these portions to make sure they are getting the exact amount of fruit and vegetables.

According to the USDA 2010 report, adults between the ages of 19 and 64 need between 17 to 21 cups of fruits and vegetables each week.  This averages out to 2.5 to 3 cups daily.  That is actually very attainable if we think about how much we eat on a daily basis.

Now lets simplify all this information.  As a NASM Certified Nutritional Specialist, I know that these recommendations are what we would call the base minimum of what people need to be healthy.  Getting in just enough good food is not enough for optimal functionality of the human body.  So lets review what you can eat every day to get in the proper amount of fruit and vegetables your body needs to be healthy and function properly.

Fruits:

-1 Medium to Large banana equals one serving of fruit.  Bananas are a great source of potassium and fiber as well as a solid source of vitamins C and A.  Daily banana consumption will help regulate your digestive system while also helping muscular function.  Most people do not get enough potassium in their diet so eating a banana a day will really help ensure you get a solid source of daily potassium and other beneficial vitamins.

-1 Medium to Large size Apple equals one serving of fruit.  Apples a a good source of Vitamins A and C, while the skin of an apple being a great source of fiber.  Also, the natural sugars in apples are fast digesting, which means the sugars are used as an energy source for the body or converted to glycogen for better brain function.  So the old adage about eating "an apple a day will keep the doctor away" isn't far fetched at all!

-1 Medium to Large size Orange equals one serving of fruit.  Oranges are one of the best sources of Vitamin C on earth, along with a good source of B vitamins.  Also, like apples, the natural sugars in oranges are readily usable by the body and are fast digesting, so they do not get deposited as fat stores.  There is no major nutritional difference between Oranges and their relatives Grapefruit and Tangerines.  Tangerines have more sugars but less vitamin C value.
Grapefruit have similar levels of vitamin C but also have more Folate in them for energy production.  One Grapefruit equals one serving of fruit, which 2 tangerines equal one serving of fruit.

Other fruit options include: Grapes (2 cups equals one serving) & Frozen Fruit (1 cup equals one serving for most fruit)

Vegetables:

-One Large size raw carrot or one cup of raw baby carrots equals one serving of vegetable.  I want to specify raw carrots because any vegetable that is boiled in water looses between 33 to 50 percent of its nutritional value.  Carrots are a great source of Vitamins A, B and K while also being a solid source of fiber.  The antioxidants in Carrots (Carotenoids such as alpha-carotene, beta-carotene, and lutein) are important for your eyes functionality and health.  Study from UCLA showed that people who regularly consume carrots can lower risks of developing glaucoma.  Other long term studies have shown carrots to help reduce risk of developing Cardiovascular Disease and Colon Cancer.

-Four Spears or Two Halves of Pickles equals one serving of vegetables.  Pickles are an excellent sources of Vitamin K, which is important for clotting.  Be careful what pickles you buy because some are made with high amounts of sodium that can sabotage some people's diets.  Please consult your physician if you are on a blood thinner medicine if there are any potential side effects of eating "too many" pickles in one sitting.

-A medium to large size salad equals one to two servings of vegetables.  Different salads have different nutritional benefits.  A Caesar salad only counts as one serving because there is only Romaine Lettuce while a House salad that includes Iceberg Lettuce, Cucumbers, Tomatoes, Onions and/or Peppers, and Olives  counts as 1.5 servings of vegetable (Medium size) or 2 servings of vegetables (Large size).
Different types of lettuce of different nutritional values.  Romaine Lettuce is very good source of Vitamins A & K along with high quality folate and fiber.  Iceberg Lettuce is a great source of fiber and vitamin C.  Red leaf Lettuce is very high in antioxidants along with Vitamin A and Lutein.

Other vegetable options include: Peppers (One whole Bell Pepper equals one serving) & broccoli (one cup raw broccoli equals one serving; 1.5 to 3 cups of frozen broccoli equal one serving depending on if it is steamed or boiled in water).

Products derived from fruit:

-All Orange Juices are not made the same.  The higher the pulp amounts in the Orange Juice the higher value of nutrition is in the juice.  Be wary of "No Pulp" oranges juices because the process of removing the pulp and other process the juice is processed through remove nutritional value from the juice while also adding unnecessary flavoring and non-organic sugars such as high fructose corn syrup.  The longer the ingredients list is on the back label that is not actual fruit, the more "junk" has been added to the juice, diluting the nutritional value and making that juice more of a sugar drink than anything else.  These same guidelines can be applied to juices that claim to be derived from vegetables.

-Similar to what I stated above about Orange Juice, Apple Sauces have the same dilemma.  When you go to the local supermarket it is very difficult to find chunky apple sauce without a bunch of "junk" added into the product as "preservatives" to make it last longer.  When looking at the ingredients label, if there is anything else added to the Apple Sauce aside from Apples, Water and Ascorbic Acid, then you know the nutritional value has been diluted.  If you want to be fully sure of what you are buying is healthy, many local farmers markets from May through September have in stock organic chunky apple sauce OR you can buy a couple pounds of apples and make your own homemade apple sauce.


In conclusion, you do not need to buy a powder or spend hundreds of dollars on a juicing or shake diet program to get the necessary amount of fruits and vegetables on a daily basis.  The more fruits and vegetables you eat, the better your body will feel and function.  Don't be fooled by TV and internet ads making claims that you now know are not true: You CAN get 5-12 servings of fruits and vegetables every day on your own and for half the price of those products that commercials are pitching you on.

Sources/Further Reading:

-USDA Fruit servings Breakdown
http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Fruits/food-groups.fruits-counts.pdf

-USDA Vegetable servings Breakdown
http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Vegetables/food-groups.vegetables-amount.pdf

-Dr. Jim Stoppani: Choosing The Proper Foods for You
http://www.workouttrainer.com/home/articles/choosing-the-proper-foods-for-you-jim

-Linus Pauling Institute at Oregon State: Potassium Research
http://lpi.oregonstate.edu/infocenter/minerals/potassium/

-Carrots: What you need to know
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=21

-Are Pickles Healthy To Eat?
http://www.livestrong.com/article/385530-are-pickles-healthy-to-eat/

-Colorado State University: Health Benefits and Safe Handling of Salad Greens
http://www.ext.colostate.edu/pubs/foodnut/09373.html

2014 NFL Projections: AFC Edition

This is my 17^th season projecting NFL regular season and playoff results.  As per my tradition, I select the two teams I expect to win each division and conference.  Only two times (Super Bowl 34 and Super Bowl 38) was I unable to project at least one of the teams that end up in the Super Bowl.  But on the flip side, the last eleven straight seasons has a team in gone from Worst to First to make the playoffs in the NFL; I only projected 3 of those 11.  So my formula is flawed but oh well, no one is perfect.

Quick cheat sheet to my system

*“Projections” – My resulting win/loss record after going through the full team’s schedule

*“Plus/Minus Win/Loss differential” – The “plus” is how many more wins they could get, minus being how many fewer wins they could get.  These are based on what I label as “swing” games that could go either way.

So first here are my AFC projections and notes for each AFC team, division, followed by playoff projections and conference winner.

 

AFC East

Buffalo Bills

Projected Record: 4-12

Plus/Minus Win/Loss differential: +2 and -2

Swing Game(s): Sept 14^th at home vs Miami; Oct 19^th at home vs Minnesota; Nov 9 at home vs Kansas City; Dec 21 at Oakland

Notes: Overall the Bills have a tough schedule, playing road games at Chicago, at Detroit, and at Denver.  Also expect  interdivision matchups with the Patriots, Dolphins, and Jets to be hard fought but seeing the Bills finish the season with a losing interdivision record.  A lot of young talent that still needs time to gain experience and chemistry is what the roster is filled with.

 

Miami Dolphins

Projected Record: 7-9

Plus/Minus Win/Loss differential:  +3 and -2

Swing Game(s): Sept 14^th at Buffalo; Oct 12^th at home vs Green Bay; Nov 2 at home vs San Diego; Dec 7^th at home vs Baltimore

Notes: Expect Ryan Tannehill to make positive strides in his third season as the Dolphins starting Quarterback with the arrival of Knoeshawn Moreno, a major upgrade at the running back position.  Last season Miami had the 26^th ranked rushing offense; with Moreno and a more cohesive offensive line unit that should improve. The biggest stumbling block for Miami is their bye week comes early in the season (Week 5) and immediately following that five of their next eight games scheduled are road games.  Not an easy task, especially at Denver, at Detroit, at Chicago and at the Jets in December.

 

New England Patriots

Projected Record: 12-4

Plus/Minus Win/Loss differential:  +2 and -4

Swing Game(s): Sept 29^th at Kansas City; Oct 26 at home vs Chicago; Nov 2^nd at home vs Denver; Dec 7^th at San Diego

Notes: The Patriots have a rollercoaster schedule in 2014.  Four of their six games to start the season are on the road then after their Bye Week (Week 10) the play four straight games against teams with Pro Bowl Quarterbacks (Colts, Lions, Packers, Chargers).  Although I think the Patriots will have a good overall season they will be battle tested playing against all four NFC North teams. 

 

New York Jets

Projected Record: 6-10

Plus/Minus Win/Loss differential: +3 and -2

Swing Games: Sept 22^nd at home vs Chicago; Sept 28^th at home vs Detroit; Nov 23^rd at Buffalo; Dec 7^th at Minnesota; Dec 14^th at Tennessee

Notes: The Jets have two major question marks coming into the 2014 season: Will they have quality Quarterback play and the health/depth at the Cornerback position.  From September 14^th through October 16^th they face off against six of the top ten passing offenses from 2013; a dubious task for a team with little depth at cornerback.  Furthermore, can the Jets offense keep up with these high powered offenses?  How long will Gino Smith stay the starting Quarterback if he commits too many turnovers? Can the Jets pass defense force any turnovers without any ball-hawk cornerbacks? 

 

Projected AFC East Winner: New England Patriots

 

AFC South

 

Houston Texans

Projected Record: 8-8

Plus/Minus Win/Loss differential:  +3 and -3

Swing Games: Sept 14^th at Oakland; Sept 21^st at the Giants; Oct 5^th at Dallas; Nov 16^th at Cleveland; Nov 23^rd at home vs Cincinnati

 Notes: The Texans are a talented team but are underwhelming at the Quarterback position.  Having to play four games against the AFC North will definitely test their offense’s ability to score consistently enough to win games.  They only play four high powered offensive teams on their schedules so they are fortunate that they will not be subjected to many potential shootouts.  Expect the Texans to win half of their games thanks to the defense’s ferocity. 

 

Indianapolis Colts

Projected Record: 10-6

Plus/Minus Win/Loss differential: +2 and -3

Swing Games: Sept 15^th at home vs Philadelphia; Sept 21^st at Jacksonville; Oct 9^th at Houston; Nov 16^th at home vs New England; Dec 21^st at Dallas

Notes: Let’s be realistic, without Andrew Luck this team is potentially 3-13 in 2014 considering the teams they have to play.  Their first two games are against two of the top offenses in the NFL, then their two games before the bye week they are on the road to play two teams with Super Bowl winning Quarterbacks.  But wait, it gets better; after the Bye Week (Week 10) they get to play the Patriots and Week 16 they get to go to Dallas.  The only “good news” for the Colts season is that the teams they have to play on the road have a combined losing record in 2013.  So maybe they are “Lucky”.

 

Jacksonville Jaguars

Projected Record: 6-10

Plus/Minus Win/Loss differential:  +2 and -3

Swing Games: Sept 21 at home vs Indianapolis; Oct 12^th at Tennessee; Oct 26^th at home vs Miami; Nov 9^th at home vs Dallas; Dec 18^th at home vs Tennessee

Notes: The Jaguars are better team then last year, that’s the good news.  The bad news is they have to play many other teams that have upgraded their rosters as well.  The Jaguars will play every team tough, although they do not have the offensive firepower of their opponents, their defense is better than last season’s statistics show.  Head Coach Gus Bradley is building a competitive team that in a couple years could develop into a contender.

 

Tennessee Titans

Projected Record: 5-11

Plus/Minus Win/Loss differential: +2 and -2

Swing Games: Sept 14^th at home vs Dallas; Oct 12^th at home vs Jacksonville; Oct 26^th at home vs Houston; Dec 7^th at home vs the NY Giants

Notes: When you look over the Titans roster you see a good mix of young and veteran talent.  But when you look at their schedule they could potentially start the season 0-4 and then potentially lose five straight games after their Bye Week (Week 9).  I am unsure how their offense is going to keep up against teams like the Eagles, Redskins, and Cowboys or how they are going to fair against tough defenses like the Steelers, Ravens, Bengals and even the Browns defense could be a matchup problem for the Titans.

 

Projected AFC South Winner: Indianapolis Colts

 

AFC North

 

Baltimore Ravens

Projected Record: 9-7

Plus/Minus Win/Loss differential:  +2 and -3

Swing Games:  Sept 11 at home vs Pittsburgh; Oct 5^th at Indianapolis; Nov 2^nd at Pittsburgh; Dec 7^th at Miami; Dec 21^st at Houston

Notes:  The Ravens improved their defense this past offseason but their offense’s ability to be productive and consistent is the big question.  They open the season with three straight games against division rivals followed by four of the next six games on the road.   After their Bye Week (Week 11) the Ravens have to two of the top ten offenses from 2013 (At New Orleans then home versus the Chargers).  This may be another season where Baltimore have to lean on its defense to bail them out if they want to make the playoffs.

 

Cincinnati Bengals

Projected Record: 8-8

Plus/Minus Win/Loss differential:  +3 and -3

Swing Games: Oct 5^th at New England; Oct 19^th at Indianapolis; Nov 30^th at Tampa Bay; Dec 7^th at home vs Pittsburgh

Notes:  The Bengals have one of the most difficult schedules of the 2014 NFL season.  Their Bye Week is early in the season (Week 4) and come out of that Bye Week playing three straight 2013 playoff teams (At the Patriots, Home versus Carolina, At the Colts).  Meanwhile, five of their last seven games are on the road but one of those home games is against the Denver Broncos.  Time will tell if the Bengals new offensive and defensive coordinators are up to the challenge or if they will come up short compared to their predecessors who are now Head Coaches in the NFL.

 

Cleveland Browns

Projected Record: 3-13

Plus/Minus Win/Loss differential: +3 and -1

Swing Games: Oct 5^th at Tennessee; Nov 2^nd at home vs Tampa; Dec 14^th at home vs Cincinnati

Notes:  The Browns open the season against three potential playoff teams (Saints, Steelers, Ravens) then have an early Bye Week (Week 4) then five of their next nine games are on the road.  The only way the Browns can be competitive this season is with good defense and offensive ball control with the running game.  They will not be blown out in many games but their overall roster is lacking compared to many of their opponents in 2014.

 

Pittsburgh Steelers

Projected Record: 10-6

Plus/Minus Win/Loss differential: +1 and -3

Swing Games: Sept 21^st at Carolina; Oct 26^th at home vs Colts; Nov 2^nd at home vs Baltimore; Nov 30^th at home vs Saints

Notes:  The Steelers have they least treacherous schedule of all of the AFC North teams in 2014.  They play only two games versus 2013 playoff teams (Carolina and Indianapolis) before their Bye Week (Week 12).  After their Bye Week they do have a difficult stretch to end the season against the Saints, Bengals twice, Falcons and Chiefs.  But if they gain enough positive momentum before this five game stretch it is reasonable to say they could come out of that with a winning record and seal a division win.  Also, expect Lance Moore to put up better numbers at Wide Receiver in 2014 with the Steelers than Emmanuel Sanders did in 2013.

 

Projected AFC North Winner: Pittsburgh Steelers

 

AFC West

 

Denver Broncos

Projected Record: 12-4

Plus/Minus Win/Loss differential: +2 and -3

Swing Games: Oct 19^th at home vs San Francisco; Oct 23^rd at home vs San Diego; Nov 2^nd at New England; Nov 16^th at St. Louis; Dec 14^th at San Diego

Notes:  The Broncos as a team maybe have a better roster than last season, especially on defense.  Time will tell if the early Bye Week (Week 4) will be a positive or negative for them.  After the Bye Week they play two of 2013’s top defenses (49ers and Cardinals) along with two of 2013’s top offense teams (Patriots and Chargers).  Don’t expect the Broncos to have an easy go of the 2014 season since they have to play the NFC West which is the home of four of the top ten NFL defenses in 2013.

 

Kansas City Chiefs

Projected Record: 6-10

Plus/Minus Win/Loss differential: +3 and -1

Swing Games: Sept 21 at Miami; Sept 29^th at home vs New England; Oct 26^th at home vs St. Louis; Nov 9^th at Buffalo; Dec 21^st at Pittsburgh

Notes:  The Chiefs have a much more difficult schedule ahead of them in 2014 compared to last season.  Aside from having to play the four teams from the NFC West (all are 2013 Top Ten Defenses) but they also have to play well coached defensive teams like the Rams, Jets and Steelers.  The Chiefs have an efficient offense, not a high powered offense so if they get behind it will not be easy to make a comeback.   Also considering they play three of their first five games against 2013 Playoff teams, do not expect the Chiefs to start the season on a hot streak like last season.

 

Oakland Raiders

Projected Record: 5-11

Plus/Minus Win/Loss differential: +3 and -2

Swing Games: Sept 14^th at home vs Houston; Oct 12^th at home vs San Diego; Oct 19^th at home vs Arizona; Oct 26^th at Cleveland; Nov 20^th at home vs Kansas City

Notes:  The Raiders have more talent on their roster than many people would expect.  The problem for them is they play many teams that have well coached defenses (The Jets, Patriots, Cardinals, 49ers, Seahawks, and Rams) while the Raiders are starting a rookie Quarterback.  I think Derek Carr will be a better pro compared to his older brother, the Raiders will likely have a rollercoaster season in which they will be tested on both sides of the ball.

 

San Diego Chargers

Projected Record: 8-8

Plus/Minus Win/Loss differential:  +3 and -1

Swing Games: Sept 8^th at Arizona; Sept 21^st at Buffalo; Oct 19^th at home vs Kansas City; Dec 7^th at home vs New England; Dec 14^th at home vs Denver

Notes:  San Diego has a good team but they face a tough lineup in 2014.  They open their season playing two of the top defenses in the NFL (Cardinals and Seahawks), play two straight road games before their Bye Week (At Denver and Miami; Bye Week is Week 10), and end their season playing four consecutive 2013 Playoff teams (Patriots, Broncos, 49ers and Chiefs).  Not an easy schedule but if they can get a few games to go their way, they could still make the playoffs with the talent they have on the roster.

 

AFC West Projected Winner: Denver Broncos

 

Projected AFC Playoff Picture

1. New England Patriots

2. Denver Broncos

3. Pittsburgh Steelers

4. Indianapolis Colts

5. Baltimore Ravens

6. Houston Texans

 

Projected Playoff Results:

Wild Card Round - Ravens defeat Colts; Steelers defeat Texans

Divisional Round - Patriots defeat Ravens; Broncos defeat Steelers

AFC Championship - Patriots (home team) defeat Broncos

Reviewing The First Round of the 2014 NBA Draft

 Here is pick by pick analysis of then first round of the 2014 NBA Draft:

1. Cleveland Cavaliers - Andrew Wiggins (G/F, Univ of Kansas)
Potential Comparable to: Tracy McGrady
Pick Analysis: Wiggins is phenomenal athlete who is a high level defender and needs to work on developing his offensive game.  Wiggins will fit in well with Cavaliers as a compliment to Kyrie Irving on offense.  Wiggins can guard Point Guard, Shooting Guard and Small Forward positions.  How hard he works at improving his offensive game will determine how great he can be in NBA; he is explosive when attacking the basket.

2. Milwaukee Bucks - Jabari Parker (F, Duke Univ)
Potential Comparable to: Glenn Robinson
Pick Analysis: Parker is the most NBA ready player offensively in this year's draft class.  Parker is underrated as a rebounder and has shown the ability to box out on both ends of the court.  Parker can score in the post or from outside.  He needs to work on being consistent on the defensive side of the ball; when he gets screened he loses track of his man.  He has chance to be the 2014-2015 NBA Rookie of the Year because he can step into Bucks starting lineup and average 15-19 points per game day one.  Parker has high basketball IQ and can be productive within any offensive system.

3. Philadelphia 76ers - Joel Embiid (C, Univ of Kansas)
Potential Comparable to : Emeka Okafor
Pick Analysis: Embiid is coming off foot and back injuries and that is why he dropped to number three selection.  This selection shows that 76ers are confident in their Rookie of The Year PG Michael Carter-Williams and believe Embiid has the highest potential ceiling of available players.  Embiid has potential to be excellent rim protector with his athleticism and excellent footwork.  If he can stay healthy he has opportunity to average double digits in points and rebounds in his NBA career.  The 76ers for second straight year select big man coming off injuries (last year they selected Nerlens Noel).  Great prospect but I worry about his ability to stay healthy in the long run.  He needs to rehab in a way to build his body to be durable not just athletic.

4. Orlando Magic - Aaron Gordon (F, Univ of Arizona)
Potential Comparable to Shawn Marion
Pick Analysis: The best pure athlete in this year's draft class.  Gordon is an excellent defender, can guard shooting guard, small forward and many power forwards.  Great shot blocker and in college did a good job at not committing reach in fouls; does well at staying in front of his man on defense.  Gordon needs to work on his jump shot, lacks consistency with his release point.  He has the potential to be a perennial all-star if he can improve his jump shot and continues to play hard on defense.

5. Utah Jazz - Donte Exum (G, Australia)
Potential Comparable to: Brandon Roy
Pick Analysis: He is still developing as a basketball player but has very good instincts on offense.  Slashing scorer, can get to the rim and score easily.  Not a natural point guard but can handle the ball and pass very well.  Utah is a great landing spot for Exum with a Point Guard already in place with Trey Burke there.  Exum has the potential to be a fluid offensive scorer and with his ball handling skills can play either guard position.  Exum has a nice release on his jump shot but needs to work on his consistency with his mechanics.


6. Boston Celtics - Marcus Smart (G, Oklahoma St)
Potential Comparable to: Russell Westbrook
Pick Analysis: Smart has great all-around basketball skills; he is a great defender, hard worker, and explosive scorer.  Smart is willing to put in the work to get better and win.  One of the toughest guys in this year's draft class, he can start immediately for Celtics with his skills on both sides of the ball.  He can play either guard positon.

7. Los Angeles Lakers - Julius Randle (F, Univ of Kentucky)
Potential Comparable to: Zack Randolph
Pick Analysis: The top rebounder in this draft class, got overlooked because he is not a flashy scorer; has potential to be an all star caliber player who averages a double-double for years.  Randle is great low post scorer and solid post defender.  One of a few players who has an NBA ready physique to handle the long season.  He is hard worker and competitor who wants to get better.  Great selection by the Lakers, Randle can start at Power Forward on day one for Los Angeles.

8. Sacramento Kings - Nik Stauskas (G/F, Univ of Michigan)
Potential Comparable to: Drazen Petrovic
Pick Analysis: Stauskas is a fluid scorer, very good passer, and great jump shot.  He is fearless taking the ball to the basket.  Stauskas needs to work on being more consistent defensively by improving his footwork and lateral movement on defense  He gets on hot streaks where his jump shot seems unstoppable and can carry a team for stretches.

9. Charlotte Hornets - Noah Vonleh (F, Univ of Indiana)
Potential Comparable to: Horace Grant
Pick Analysis: Voleh was a productive college player; very good athlete and great touch on the jump shot.  He is excellent mid range scorer but pump fakes too much; needs to be more decisive when he catches the ball on offense.  Noah has great footwork in the low post.  He needs to work on boxing out for rebounds; many of his rebounds in college were off of angles and using his athleticism.  He cannot get rebounds just because he is very good athlete in NBA.  Vonleh needs to improve on his post defensive skills; in college he did a lot of reaching in when he needed to stay in front of defender.  I worry about his ability to play defense in the low post against bigger body players like LaMarcus Aldridge, David West, Carlos Boozer, and Jared Sullinger.

10. Philadelphia 76ers (traded to Magic) - Elfrid Peyton (G, UL Layfayette)
Potential Comparable to: Rajon Rondo
Pick Analysis: Peyton is an excellent ball handler and passer, slashing scorer who is very athletic and quick.  He needs to work on jump shot and is not consistent offensively as a scorer.  Peyton is a very good defender who with his length and quickness can cause a lot of problems for opposing guards.  He needs to get stronger to be able to consistently get through a full NBA season.

11. Chicago Bulls (via trade with Denver Nuggets) - Doug McDermott (F, Creighton Univ)
Potential Comparable to: Paul Pierce
Pick Analysis: McDermott is one of the most talented scorers in this year’s draft.  He is a great ball handler and passer who can score either inside or outside the paint.  McDermott has a high basketball IQ and he is a competitor who wants to make his team better.  He can back down defenders and is excellent at finding open shooters from post position.  McDermott is also an underrated rebounder; going to the Bulls is a great situation where he will learn to be an effective NBA level defender.

12. Orlando Magic (traded to 76ers) - Dario Saric (F, Croatia)
Potential Comparable to: Boris Diaw
Pick Analysis: Saric will not be coming to NBA immediately, he will play in Europe and develop for a couple of years.  Saric has a very good handle on the ball and his passing skills are great.  He has to work on his over offensive scoring skills as his shooting touch and finishing ability at the basket are inconsistent.  Also, he needs to improve his defensive footwork.

13. Minnesota Timberwolves - Zach LaVine (G, UCLA)
Potential Comparable to: Damian Lillard
Pick Analysis: LaVine is a very good shooter who needs to improve his ball handling and defensive game.  LaVine is a top level athlete who needs more time to grow into his body, get stronger and develop his game.  He has great potential but is nowhere near his potential at this time.  We may not see what he is truly capable of for another 3-4 years but in the near future expect him to be a solid three point threat and explosive on the fast break.

14. Phoenix Suns - T.J. Warren (G/F, NC State)
Potential Comparable to: Danny Granger
Pick Analysis: Warren is an excellent scorer and competitor; he is a natural leader.  Warren can carry a team offensively and leaves his all on the court every game.  He is an average defender and underrated passer.  His work ethic will allow him to develop to become a better player than at least half the players drafted ahead of him.

15. Atlanta Hawks - Adreian Payne (F, Michigan State)
Potential Comparable to: LaMarcus Aldridge
Pick Analysis: Payne has really good all-around offensive skills and is a hard-nosed defender.  He is stylistically a finesse post player with good post moves who can step back and hit the mid-range jump shot.  Payne is a top tier competitor and will play through injuries; his toughness is second to none.  He needs to improve on his offensive rebounding as well as defensive consitency.

16. Denver Nuggets (via trade from Chicago Bulls) - Jusuf Nurkic (C, Bosnia-Herzegovina)
Potential Comparable to: Arvydas Sabonis
Pick Analysis: Nurkic is a very physical and athletic big man who has great footwork.  He will spend time in Europe developing before coming to NBA.  Nurkic needs to work on being a better off-ball defender and not be so "violent" with his shot block attempts; in some games he gets over aggressive with shot block attempts and has fouled players so hard the injuries knock them out of the game.  He has good touch on his jump shot, needs to improve his ability to score off the dribble.

17. Boston Celtics - James Young (G/F, Univ of Kentucky)
Potential Comparable to: Joe Johnson
Pick Analysis: Young is an explosive and streaky scorer with a great jump shot.  He is still learning the game on both sides of the ball but his basketball IQ allows him to assimilate into an offense quickly.  He needs to improve his dribbling skills so he can be more consistent at getting to the rim so defenses do not zone in on him just as a shooter.  Young is a good and willing defender, he shows great lateral quickness.

18. Phoenix Suns - Tyler Ennis (G, Univ of Syracuse)
Potential Comparable to: Tony Parker
Pick Analysis: Ennis is a natural point guard, very quick and smooth in transition.  Ennis is underrated as a shooter and defender; Ennis is a great passer and leader.  He can score in a variety of ways but wants to make his teammates better, very unselfish.  Defensively, Ennis needs to improve his footwork to stay in front of opposing guards.

19. Chicago Bulls (pick traded to Nuggets) - Gary Harris (G, Michigan State)
Potential Comparable to: Ray Allen
Pick Analysis: Harris is great shooter who can score from anywhere on the floor.  He is a tough and active defender who makes smart decisions.  Harris makes his teammates better and is a great competitor.  Harris is a good athlete but needs to get physically stronger to be more durable.

20. Toronto Raptors - Bruno Caboclo (F, Brazil)
Potential Comparable to: Vince Carter/Kevin Durant
Pick Analysis:  Caboclo is an excellent athlete but very raw with his basketball skills; he is still learning the game.  This is an investment for the future by Toronto in a guy who has excellent potential.  A scout told me he projects as a Vince Carter type athlete with Kevin Durant shooting touch.  Caboclo may not see an NBA court for 4-5 years though so lets not get too excited about him.

21. Oklahoma City Thunder - Mitch McGary (F, Univ of Michigan)
Potential Comparable to: Thiago Splitter
Pick Analysis: McGary is physical and athletic big man who is great rebounder and solid post defender.  He needs to improve on his offensive skills like shooting and passing.  He can be an energy guy off the bench in the NBA immediately.  McGary has some low post moves that allow him to not be an offensive liability.

22. Memphis Grizzles - Jordan Adams (G, UCLA)
Potential Comparable to: Mickael Pietrus
Pick Analysis: Adams is a natural scorer who does not need the offense to run through him to have an impact.  He is a baksetball Jack Of All Trades; Adams is excellent on the ball defender but needs to learn to have better off the ball defense decision making.  He needs to become more consistent with his jump shot.

23. Utah Jazz - Rodney Hood (F, Duke)
Potential Comparable to: Chris Mullen
Pick Analysis: Hood has great offensive skills and instincts; he is a very good shooter who is underrated as a passer.  Defensively Hood is solid because of his length and agility but needs to improve footwork. Hood is a solid all-around player who can make an impact day one in the NBA.

24. Charlotte Hornets (traded to Miami Heat) - Shabazz Napier (G, Univ of Conneticut)
Potential Comparable to: Jameer Nelson
Pick Analysis: Napier is a hard-nosed player, a great ball handler who can score.  He is great at setting up his teammates and putting them in position to be succesful.  He is underrated as a defender who competes against the opposing point guard on each possession.  Nappier is a winner and will do whatever it takes to help his team be sucessful.

25. Houston Rockets - Clint Capela (F, Switzerland)
Comparable to: Serge Ibaka
Pick Analysis: Capela has very good footwork and great range on defense.  He is still a raw player who has potential to be a rim protector and great rebounder in the NBA.  He will spend a few years in Europe refining his skills before coming to the NBA.

26. Miami Heat (selection traded to Charlotte) - P.J. Hairston (G, North Carolina)
Potential Comparable to: Jamal Crawford
Pick Analysis: Hairston is listed as a point guard but he is really a scorer who can shoot well and has a good handle.  He has the skills and potential to be an all star guard but needs to become more disciplined.  Hairston is a good passer but once the ball is out of his hands does not move well off the ball.  He needs to work on being a more consistent defender.  Hairston can offensively carry a team for stretches and is great at creating his own shot.

27. Phoenix Suns - Bogdan Bogdanovic (G, Serbia)
Potential Comparable to: Eddie Jones
Pick Analysis: My European basketball source says Bogdanovic has a high basketball IQ; he is very good scorer who is saavy defender.  He is an underrated shooter who can handle the ball if his team needs him to do so.  Bogdanovic biggest weakness is lack of overall strength.  He will likely spend more time in Europe before embarking on the NBA.

28. Los Angeles Clippers - C.J. Wilcox (G, Univ of Washington)
Potential Comparable to: Klay Thompson
Pick Analysis: Wilcox is an excellent shooter with a quick release.  He is an underrated defender and does very good work at staying in front of his man.  He also is good at passing on the move and is a great teammate.  Wilcox is average at taking the ball to the basket and lacks the skills to create his own shot.


29. Oklahoma City Thunder - Josh Huestis (F, Stanford)
Potential Comparable to: Bruce Bowen
Pick Analysis: Huestis is an excellent defender, one of the best defenders in all of college basketball this past season.  He is also a very good shooter and underrated athlete.  He will do whatever it takes to win and is willing to take on the other team's best offensive player.  Huestis can assimilate onto any team and has the potential of a long career with his skill set and work ethic.

30. San Antonio Spurs - Kyle Anderson (F, UCLA)
Comparable to: Rick Fox
Pick Analysis: Anderson has a high basketball IQ, excellent passer, team player who doesn't have a big ego.  He is a solid defender who can nail the open jump shot but is average at creating his own shot.  Anderson is not a great athlete but uses his length to help him be effective on offense and defense.  He needs to get stronger and improve his off the ball defense.

Interview with UFC Lightweight Contender Jim Miller

The following interview was originally broadcast on May 31, 2014 on WIBG 1020AM/101.3FM


Jim Miller will be apart of the Main Event of UFC Fight Night 45 on July 16th in Atlantic City.  The event will be broadcast on Fox Sports 1.  Miller will be facing off with fellow Lightweight contender Donald Cerrone.




Jim Miller (24-4-1) is coming off back to back 1st round submissions.  His opponent, Donald “Cowboy” Cerrone (23-6-1) is entering the matchup on a 3 fight winning streak. Ironically, two of Cerrone’s most recent wins are against fighters also fighting on the July Card (Edson Barboza versus Evan Dunham). Miller vs. Cerrone is a matchup between two of the top 155 pound fighters in the world; both fighters have combined for 13 UFC fight bonuses in their careers so this fight is expected to be explosive.


Also scheduled for the July UFC Fight Night in AC is a matchup between two welterweights with wrestling background who have power in their hands: Rick “The Horror” Story (16-8) versus John “Doomsday” Howard (22-9). Both men are coming off closely contested losses by judges’ decision.


July will also be the first time Edson Barboza has fought in Atlantic City since 2010, when he won the Ring of Combat Lightweight Championship. Barboza is 7-2 in his UFC career.

5 Things to Watch for this upcoming NBA offseason

With the NBA Finals starting on Thursday and the NBA Offseason just around the corner, I thought I would share my thoughts on what could happen this 2014 NBA Offseason.  For those who are unfamiliar, the offseason in the NBA begins with their annual Player Draft followed about a week or so later by the opening of Free Agency.  All my scenarios are based of information I have gathered from media reports and personal sources over the last few weeks.




1. Miami Heat Trade Chris Bosh, their 2014 first round pick (26th overall) & 2016 first round pick to Los Angeles Lakers for their 2014 first round pick (7th overall); Miami Heat draft Julius Randle.
Whether or not the Miami Heat win this year’s NBA Finals, they cannot sustain their winning ways with an aging and expensive roster. The Greg Oden “experient” was a bust; Ray Allen and Udonis Haslem are not getting any younger; Shane Battier is expected to retire after this season; and of course LeBron James could opt out of his deal. Either way, there are more questions than answers in the Heat’s future. Pat Riley has to make a move to change this team so they can continue winning. While everyone says Chris Bosh is part of the “Big Three” the reality is he is the third wheel to James and Dwayne Wade. Bosh looks disinterested at times and disappears during games.


 Meanwhile, the Los Angeles Lakers need to replace Pau Gasol, since the expectation is Gasol will leave via free agency. The Lakers have the cap room to easily absorb Bosh’s contract and many project that University of Kentucky superstar Forward Julius Randle will be available at the 7th overall pick. Randle is better defender and rebounder compared to Bosh, two elements the Heat really need.


 By making this deal both franchises show their star players (Kobe Bryant and LeBron James) that they are serious about making the team better while also allowing for flexibility. Trading Bosh and drafting Randle opens up cap space down in Miami to upgrade the roster and still building for the future. On the flip side, the Lakers show Bryant that they want to win now and not make their aging superstar suffer through a rebuilding project.




2. Philadelphia 76ers trade their two 2014 first round picks (3rd and 10th overall) to the Cleveland Cavaliers for the 2014 number one overall pick; 76ers draft Andrew Wiggins
Currenty the Cleveland Cavaliers hold the number one overall pick but they do not have a specific direction to go in. They could draft the top big man prospect University of Kansas Center Joel Embid who has been compared to everyone from Tim Duncan to Hakeem Olajuwon. They could select the top perimeter player in this year’s draft, University of Kansas wing scorer Andrew Wiggins. But what the Cavaliers really need is an infusion of talent. Last year’s number one overall pick Anthony Bennett has been a disappointment thus far and aside from All-Star Kyrie Irving and Prospect Tristan Thompson, the Cavs depth of talent is thin compared to other teams.


 Meanwhile, the 76ers have talent but do not have a great player to play along side their Rookie star Michael Carter-Williams. Wiggins has a very high ceiling and is already a guy who has great ability to finish on offense while playing above average defense in comparison to most of the NBA.


 Wiggins would be a good fit for the 76ers and the deal would also give the Cavaliers the opportunity to stock up on talent in a deep draft class.  Of course, there is word circulating that the Knicks want most, if not all, of the 76ers five 2nd round draft picks and want to make a deal, so that would be an interesting twist as well.



3. Indiana Pacers trade Roy Hibbert to the New York Knicks in exchange for Tyson Chandler; Lance Stephenson joins the Chicago Bulls via Free Agency; Indiana Pacers sign Darren Collison via free agency.
 The Pacers looked stale and lost offensively at times during the 2014 NBA playoffs. The reality is setting in for the Pacers that Hibbert is not worth the money they paid him, Paul George is more like Scottie Pippen than Dwayne Wade, and George Hill is not the same player he was when he was playing for the San Antonio Spurs.


 Change needs to happen and it needs to be direct and purposeful. Hibbert and Chandler are both Centers in need of a fresh start and both are being paid about the same. The swap between the Knicks and Pacers would allow the Knicks a younger starting center who probably is in need of some Phil Jackson Zen-ology. Chandler could be the defensive force in the paint the Pacers need while also having a contract that is coming off the books soon so they are not “stuck” with him for the extended future if things do not work out.


 It appears Lance Stephenson is no longer wanted in Indiana despite he young age and exponential growth as an impact player on the offensive and defensive sides of the ball. Stephenson needs to go to a team with solid veteran leadership and a defensive minded head coach. The best fit would be the Chicago Bulls with defensive savant Head Coach Tom Thibideau being able to reign in Stephenson’s bizarre behavior while also allowing him to grow as a player. Although I would not be surprised to see Stephenson end up on the Los Angeles Clippers, Oklahoma City Thunder, or even the Miami Heat (remember how Ray Allen was a thorn in the side when he played for the Celtics?).


 The Pacers also need a more efficient players on the offensive side of the ball. George Hill has been underwhelming since joining the Pacers. Darren Collison has been an underrated talent in the NBA for years. Collison is a better overall point guard than Hill and would open the opportunity for Hill to come off the bench (a place where he excelled in the past); Collison would also be an offensive upgrade at the position.




4. Minnesota Timberwolves trade Kevin Love and Kevin Martin to the Chicago Bulls for Carlos Boozer, Tony Snell and Ronnie Brewer
 The “word on the street” is that Kevin Love wants out of Minnesota. The All-Star Forward wants to play for “a winner”. No one can blame the guy, especially since the best player in the Timberwolves franchise history (Kevin Garnett) could never get the team very far in the playoffs.


 If the Timberwolves follow through with trading their best player, they will want good compensation for him. Teams like the Lakers and Nets would like to have Love but they don’t have the trade pieces that could appease Minnesota. The Mavericks and Knicks do not have the flexibility under their salary cap for him. The Pacers, Rockets, Spurs, Clippers and Warriors could be destinations but how many people are really sure that those teams would part with any of their current starters to acquire Love?


 This is where the Bulls come into the picture. Boozer is not the player he once was and his contract is not worth what he gives the Bulls each night. Meanwhile, Snell and Brewer are young, talented, and have enough potential to be valuable via trade. In order to balance out the money, the Timberwolves could throw in veteran shooting guard Kevin Martin and the Bulls would be fine with that since they thin at the shooting guard position.


 The best part of this deal for Love is that he would not be expected to do everything for his team. Joakim Noah is already a low post defensive and rebounding machine and the Bulls have a good number of three point shooters. All of this would allow Love to operate on both sides of the ball more freely. Also, Love’s skill set would be a good complement to both Noah and Derrick Rose (whenever he is able to return from his latest knee surgery).




5. Carmelo Anthony signs this offseason with the Chicago Bulls…or Indiana Pacers…or the Los Angeles Lakers…or re-signs with the New York Knicks?
 Carmelo Anthony is the big name free agent this coming offseason. While the New York Knicks will do everything they can (within reason, or atleast Phil Jackson’s version of reason) to keep him in town, the reality is that Anthony has options. Anthony has said on numerous occasions he wants “to win”, he has to question how long it will be until the Knicks are major contenders again.


 Anthony and the Chicago Bulls could be a good fit. The Bulls need a high level scorer who can create his own offense and take away double teams from Derrick Rose and Joakim Noah. If the Bulls acquire Kevin Love, a starting lineup with Noah, Love, Anthony, and Rose would be one of the top teams in the NBA. But even if the Bulls bring in either Love or Anthony, both players would be upgrades for a team that at times struggles to put together consistent offense.


 My “dark horse” team to watch out for in the Carmelo Anthony Free Agency Sweepstakes is the Indiana Pacers. The Pacers need to shake up the roster and if they can free up cap space Anthony could team up with Paul George to create one of the top five one-two punches offensively in the NBA. Anthony would give Indiana the type of player they desperately: a player who is always a concern for the other team’s defense. Even in games where Anthony has a poor game for three quarters, he is always capable of getting hot in crunch time. Imagine the Pacers-Heat series if Anthony was in the starting lineup instead of Lance Stephenson?


 Of course, the Lakers are always out there as an option. They can offer Anthony a maximum contract while also giving him the allure of being a star on the NBA’s most star driven franchise and become the “heir apparent” to Kobe Bryant. Bryant and Anthony has talked privately and publicly about the idea of playing together, although I am unsure how that would work since both players want the offense to run through them. There was have to be an active choice by both superstars to work together to win a championship. But I am unsure if Kobe is willing to not be the guy when he signed that massive contract extension recently.


 In the end, the New York Knicks are still a major option. Anthony makes his home in the New York Metro region and went to college at University of Syracuse. Even if he never plays in the NBA Finals, if he can be an All-Star caliber player for another five years Knick fans will adore him and treat him like one of the greats. Only time will tell if Phil Jackson can fix the mess that is the New York Knicks roster. Anthony would have to take less money than he would get from Indiana, Chicago, or LA Lakers in order to stay in NYC while allowing the team to re-tool.


 Where ever Anthony lands while shift the balance of power one way or the other in the NBA. Staying in New York allows the Knicks to always be in the conversation. Going to the Bulls or Pacers would make those teams the major competition to the Lebron James led Miami Heat for Eastern Conference supremacy. Landing in Los Angeles would allow the Lakers to become playoff contenders and give Anthony a chance at building his “legacy”.


Of course, all of this is conjecture, especially if the Dallas Mavericks clear up cap space and offer Anthony a max contract…but I digress.