Dietary Secrets of the Tarahumara — Chia and More

Nutritional Secrets of the Tarahumara

First off, many of you are probably asking who or what are the Tarahumara. This fascinating culture of the Tarahumara Indians was brought to light in Christopher McDougall’s best selling book, Born To Run.

The Tarahumara make their home deep within Mexico’s Copper Canyons. This seldom seen group of super runners are now becoming known as some of the world’s most elite distance runners, capable of covering hundreds of miles at a time. Not only that, but they seem to cover very long distances with ease. Often, traveling long distances through treacherous canyon terrain between villages. All of this while running barefoot. Yes, they are known for running in their bare feet as well as light sandals. You won’t find any maximum cushioned running shoes in Tarahumara land.

So, just what exactly is their secret? Do they have a unique genetic code that gives them this kind of maximum performance ability?

Could it have something to do with their diet and nutritional options? Digging a bit deeper into the diet of the Tarahumara, some beneficial nutritional components can be found.

The Average Diet of the Tarahumara

Complex carbohydrates such as corn and beans are the main caloric sources which make up the Tarahumara diet.  A high fiber content and large amount of plant based foods may be a few of the reasons why this sparse culture is virtually free of diseases such as obesity, hypertension, and high cholesterol. Common diseases that our society faces in our modern day culture of fast food and a plethora of convenience options, are non-existent in Tarahumara land.

The breakdown seems to consist of about 75% Carbohydrates, 13% Protein, and 12% Fat. Although many may look at this as low in protein, low in fat, and too high in carbohydrates, it seems very fitting for super athletes running and exorbitant amount of miles on a regular basis. Fueling their bodies in unique ways to maintain a super active lifestyle.

A major factor that should be looked at closely is that their diet is very “clean” and whole foods based, free of processed based foods. Their whole food choices seem to be high in phytonutrients, quality protein although limited, and good fats.  A whole foods base to nutrition should be the basis of any meal plan and can help lower the risks of major disease processes.

Pinole

A unique Tarahumara mix consisting of roasted corn ground into a flour and combined with water, some spices, and sugar makes up a typical Pinole recipe. This blend is popular for energy and performance demands of the Tarahumara lifestyle. Also, it can be a portable option for long runs giving the body a consistent supply of running fuel. Maybe not as applicable for most fitness enthusiasts but worth checking out for the performance marathoner.

Iskiate

One of the most fascinating components of Tarahumara performance foods is the chia seed. I know what you’re thinking. “Are you talking chia as in Chia Pets?” Yes, the same kind of chia seeds which makes it a bit comical,but the nutrient components are nothing to laugh at. Iskiate, also known as chia fresca, is basically a mixture of chia seeds and water with a squeeze of lime. It is very easy to make and has numerous health and performance benefits.

Chia seeds are jam packed with a variety of healthy nutrients making it attractive to the even the general fitness enthusiast. They have a high omega-3 content as well as an abundance of soluble fiber and antioxidants. The fiber may help cleanse your system as well as slow the absorption of sugar into the blood. Rich in nutrients such as calcium, iron, zinc, magnesium, and potassium makes the chia seed even more beneficial.

The performance effects as well as the portability made chia a true choice of fuel for ancient Aztec warriors before battle. It may definitely be worth looking into before battling through your next grueling training session at the gym.

The hydration properties of the chia are also worth noting as they absorb over 10 times their weight in water. When mixed directly into a glass of water, the soluble fiber forms a gel-like consistency. The taste is fairly neutral and may also give nice consistency blended into protein shakes.

Old and Yet New Again

Applying these old dietary secrets of the Tarahumara to today’s modern performance nutrition plan will help you yield even better results. More whole foods, plant based nutrients, and unique ingredients like chia may help boost your health, fitness, and vitality.

Tommy Mack, CSCS, ACE-CPT, RYT-200

References:

McDougall, Christopher.  Born to Run. New York:  Alfred A. Knopf, 2009.

Connor, William M.D.  “The Plasma Lipids, Lipoproteins, and Diet of the Tarahumara Indians of

Mexico.”  The American Journal of Clinical Nutrition 31: 1131-1142, 1978.

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Send us an email for more info on this program, how to sign up, and how you can get it into your facility, workplace, etc.

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Katrina Guerrero not only fit into her Wedding dress in time but had to have it altered to fit her new physique as she shredded fat and lost inches Training with Tommy

“Tommy has done more for me in 6 months than any of my previous coaches or trainers did over years.”

“Tommy is one of those rare people that finds a way to push you in ways you never thought you could push yourself. I pushed myself to limits I really never thought I had, he has this way of making you not want to quit. If he says 20 pushups…I’m doing 21. If he says one more sprint, I’m doing two. I found something within myself that no teacher, coach, trainer or boss did before. I found myself wanting more!”

What is different and unique about training with Tommy?

“Tommy makes his workouts addicting. You’re so tired by the time you’re done that you don’t even realize how hard you really worked till you see the results. Between the actual boxing drills, weight lifting, conditioning, ring work, tire flips…there was never a dull moment so it made you want to come back for more. You just never knew what was coming next.”

How has Tommy’s expertise helped you see results and motivate you?

“I have been in sports all my life and played at the Division I level as well. I can tell you I have had some great coaches in my time but not one coach or trainer has ever taught me more in the four years I played in college than Tommy has in the 6 months I trained with him. The best part is when you start to see the results from how hard you worked and realize that it really does work. If you truly commit to it and give all you got to it, it will work.Tommy’s motivation is better than any energy drink or ephra pill, you can’t help but work hard when your with him. He makes you want to push yourself. He also takes the time to understand you and what you’re looking for and your goals. He really explained food recommendations and what was going to be best for me.”

What do you like best about training with Tommy?

“EVERYTHING! I know that sounds cliche but honestly there was a point when I literally wanted more. I was already seeing him three times a week and my body was sore all the time but seeing those results actually happen made me want more because I loved the way he pushed me and the way I pushed myself when I was with him. It’s like you didn’t want to let him down and eventually you don’t want to let yourself down. The soreness goes away but the motivation and results continue. Some days of course I could barely move my legs to walk to my desk at work but once the workout was over that night I couldn’t have felt better. Tommy’s workouts are more than a class it’s a lifestyle.

Why would you recommend Tommy to others seeking fitness results?

“I would and have recommended Tommy to friends of mine numerous times. The best part is when people ask me what I’m doing because they could see the results. They know I have always been one to workout and keep decently fit but when my fiance was sent overseas this last year and I was home planning our wedding with my sisters and mom something changed and I didn’t want to work as hard. I was making every excuse not to go to the gym…I was tired, I have a late meeting at work and won’t be home in time or I forgot my workout clothes at home and don’t want to come all the way back to the gym. Finally when my sister and I got in touch with the boxing gym near my home I met Tommy and it was over. I immediately became addicted with going and my body started to come back to where it was before. I started to make excuses for why I needed to be there and couldn’t go shopping for example!”

How has Tommy specifically helped you improve fitness, performance, or other goals?

“Tommy gave me…me again! I found that fighter within me that wanted to be better. I noticed myself working harder at my career and I was just happier in general. When you feel good and look good; it shows and people notice it! Tommy not only help me hit my weight loss goal but gave me my confidence back and that was something I needed before my wedding and the day my fiancé came home from overseas. To see his face when he saw me was amazing. He could see the results even though I wasn’t much smaller from when he left. It meant the world to me. He saw the difference in my attitude and how I felt about myself, when he would give my compliments before I wouldn’t take them very well but now it was like since I believed it I knew he did too. Trust me having that confidence is much sexier to him too!”

What have you learned from training with Tommy?

“I have learned how to balance my diet and make my workout plan work for not only me but once I got married make it work for both my husband and me. I think that is the hardest part; at least for me it was. When my husband would say “don’t go to the gym just stay home with me” I would have such a hard time going because he just got home from an 8 month tour overseas and all I wanted was to be with him all the time. But I had to stick to my guns. He became really supportive when he saw how happy I was, how committed I was and the results I was getting from it. As long as I was happy that’s all that matters.”

How has this training experience helped you?

“Like I said it has helped me physically and mentally. Of course seeing the results was amazing but the change in attitude on my part was even better. When my family, friends and fiancé (at the time) noticed a change in my attitude, it was worth all the sweat!”

Have you lost a significant amount of weight, dropped a clothing size, etc: please discuss this below in detail and describe how it has made you feel or what kind of difference it has made in your life:

“In a nut shell it was February 2008 and my girlfriends were taking me out for my birthday to the comedy club. We took a million pictures that night to send overseas to our boyfriends and husbands. When I got the pictures back something hit me and I realized I had hit my heaviest I have ever been and you could really tell, I was 196lbs. There was no way I was sending my fiancé these pictures. Now that may not seem like much for some but for me that was more than I have ever seen on the scale and knowing my fiancé was coming home in three months I had to do something before then. My sister and I had done boxing in the past and the results are great and fast which was what I needed to get off a decent amount of weight before the home coming. We ended up signing up the next month and the results in the first two months were insane. I had already dropped just about 15lbs and MAN could you tell. Now once my fiancé came home we only had a few months more before our wedding and I wanted to drop at least a total of 30lbs before then. I started working out with Tommy one on one for the max results. I loved every minute of it and Tommy was a great motivator throughout that time. When I first tried on my wedding dress Itried on a size 14 and it was tight. My mom convinced me to order that size because she knew I could loose the weight, I was obviously slightly nervous considering it was my wedding…not the prom! But when I went back for the first fitting I not only couldn’t fit in the dress but it was huge on me. The women in the bouquet were amazed because they were nervous about me ordering the size that didn’t even fit. At that point I had dropped another 5lbs for a total of 20lbs since I first tried on the dress. By the last fitting they were telling me I couldn’t loose anymore weight because the alterations were done . The day I picked up the dress they said they could have taken more in and that would have been down to a size 10. So on the day of my wedding I weighed 167lbs,29lbs lost total and my dress was slightly big on me but it worked out…I could actually east something that day!”

My wedding, my honeymoon and my life in general has changed for the better. For someone that really was not that over weight but needed a life boost and a kick back on track, Tommy did it for me. He’s not only a trainer but a friend, he takes the time to learn your boundaries and what your goals are and seems to always make his schedule fit yours. I would recommend Tommy to anyone looking for results…true results. I did the Adkins, which sure will work for the whole two weeks you can stand doing it, but it’s not a lifestyle change or something I could stick to. I did the whole Acai Berry stuff Oprah advertized too…nothing out of that either! Tommy’s training and food plan is manageable and sure I wasn’t perfect with the food plan but it still worked. You do what you can and commit to it as much as possible and you’re see results. Take my word for it. My husband and I recently found out we were expecting our first baby so I will be back on with Tommy after the baby is born!”

“Thanks for everything Tommy! You’re amazing and the best at what you do!”

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photo by Kevin Alford

Mindy lost 18 pounds in 6 weeks – Great Job!

Training with Tommy has gotten Mindy on the fast track to her fitness goals!

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Mindy Conquers the Tractor Tire

Check out some behind the scenes footage of Mindy flipping the 300 pound tractor tire!

Mindy has come a long way in a short time and is accomplishing things she never thought possible.

At the end of this past week, Mindy has lost 17 pounds in only 6 weeks time!   With tonight’s Floyd Mayweather-Marquez fight, it was only appropriate that today’s workout had a fight training theme with exercises that pro-boxers, top mixed martial arts fighters, and other athletes use to get in fight-ready condition and ready to compete.  This workout included sledgehammer hits, tire flips, sprints, kettlebells, resistance bands, and more!

Check out this quick clip of Mindy finishing up today’s workout flipping the 300# tire….

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Mindy’s 30 day fitness challenge has continued to evolve with all the support on Facebook, at the gym, and more. With all the hype, we even got a new logo designed!

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Mindy’s on a Mission- Week 3 update and workout highlights

Mindy has been doing awesome over the past 3 weeks of her challenge and is down 12 pounds so far!

She is nearly half way to her 30 pound weight loss goal already. Her goal date was for June of 2010 for her sister’s wedding.

Check out updates on the “Mindy’s on a Mission” Facebook page :  Join the group page, view the progress, and cheer on Mindy!

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Also, check out the fitness transformation in the following video. You can see footage from Mindy from back in the early part of this year compared to her training session this past week–I think you will be amazed especially at the level of conditioning and some of exercises Mindy is doing now.    GET TOUGH, GET FIT!    Train with Tommy!

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