As promised in my last discussion, I am listing some foods that have a high GI and some that have a low GI so that you have a better understanding of why it is that some foods cause those cravings I spoke about earlier. First, let me give you a review of the meaning of the Glycemic Index.
It is a scientific rate on how quickly foods release their natural sugars into your bloodstream using a number called the Glycemic Index or GI. Foods with a low GI release their sugars slowly over a long period of time, which controls the quick return of hunger. When a lower GI food is consumed it acts as a constant source of energy, providing you natural sugars minute by minute. It will not let your blood sugar climb too high, therefore it cannot come crashing down, causing the prompt return of hunger and more snacking later in the day. If you are someone who has struggled with your weight most or all of your life or if diabetes runs in your family, these GI values will be something you will want to pay close attention to. To give you some perspective on number rating, any rating 69 or below is considered a low to medium GI food and any rating 70 and above is considered on the high side of medium to a very high GI food.
FRUITS
Apple (57)
Banana ripe (69)
Banana unripe (30)
½ Grapefruit (36)
1 cup grapes (62)
1 med. Mango (73)
1 med. Orange (69)
1 med. Peach (40)
1 med. Pear (53)
1 cup Pineapple (84)
1 cup Watermelon (103)
Strawberries (32)
LEGUMES
Baked Beans (vegetarian) (69)
Black beans (43)
Black-eyed peas (59)
Chickpeas (54)
Kidney beans (42)
Lentils (41)
Lima beans (46)
Navy beans (54)
Peas (56)
Pinto beans (64)
Soybeans (25)
VEGETABLES
Asparagus (0)
Broccoli (0)
Carrots (23)
Potato, baked (121)
Spinach (0)
Sweet potato (77)
Yam (73)
GRAIN PRODUCTS
1 plain bagel (103)
1 slice white bread (100)
1 slice rye bread (83)
1 slice pumpernickel (72)
1 cup Bulgar wheat (65)
1 cup Barley (37)
1 cup steamed brown rice (60)
1 cup white rice (85)
Oatmeal, instant (83)
Oatmeal, slower cook (55)
Air-popped Popcorn (79)
1 cup spaghetti, al dente (55)
1 cup Cereal, All-Bran (54)
1 cup Cereal, Cheerios (106)
1 cup Cereal, corn flakes (130)
SWEETS
1 oz. Jelly beans (114)
2 Life Savers (100)
1/2oz. Chocolate (70)
1 tbsp. Honey (104)
1 tsp. Sugar (95)
½ cup Ice Cream (90)
Remember that in some of my other posts I did say that the right combinations of some of these slow and fast carbs combined with proteins can do a lot to keep the fast carbs from spiking the blood sugar, therefore you do not have to be a slave to eating only low GI foods all of the time. You can enjoy most of your favorite foods when combined and portioned correctly.
Monday
GETTING OFF THE MERRY-GO-ROUND OF CRAVINGS
Food cravings, or seductions as I like to call them, usually come in cycles. Some hit every 24 hours, usually in the evenings, others like chocolate cravings hit on monthly hormonal cycles and there are even yearly craving cycles. It may surprise you to know that breaking these cycles has nothing to do with having enough will power to overcome them. Timing and biology have the largest roles in controlling daily binges.
Indulge me for a moment while I whip up a daily scenario of what I imagine a day in your life may be like if you are someone whose midsection has expanded over and beyond your belt. Okay, you get up in the morning to prepare to go to work. As usual you skip breakfast because you just don't have time and oh what the heck, I will save some calories anyway. You are in a hurry because you probably didn't get up early enough so you are rushing out the door to go sit in traffic for an hour or so. Then you finally get to the office where you are hit by the bagel tray and the candy machine. You grab one or two of those items and some coffee and get to work. Or you just get the coffee and wait until your late morning hunger craving starts and grab what is now an old dried out bagel and some M&Ms from your co-workers’ always full candy bowl on her desk or the candy machine. By the time all of this has taken place it has probably been a good 12 or more hours since your last real meal. Do you get where I am going with this yet? Stay with me. Next it’s time for lunch and you are famished so anything will do because your blood sugar is spiking all over the place. You’re now craving carbs and sugar and fat all at the same time. Your co-worker suggests going out to grab lunch and you say, “Yeah! Let's go to the burger or pizza place down the street,” where you binge or overeat on a cheeseburger with sauce cooked in grease and fried onion rings dripping with enough heavy oil to lube your car. Okay, now you’re back at work and ready to tackle the rest of the day. You start working and then suddenly you realize you’re trying very hard not to fall asleep face down on your desk. Do you feel like a yo-yo at the end of a string yet? Next, 3:30 or 4 o'clock rolls around and you’re having a craving and need something to get you through the rest of the day. Here we go again for another round. You quickly grab a handful of the ever-so-present M&M's on so-and-so’s desk and if that isn’t enough, you go to a vending machine, or to the kitchen for leftover cookies from an earlier staff meeting. With all of that your blood sugar is once again spiking. Insulin is desperately trying to get into the cells of your body in order to control all of the sugar that you slammed yourself with. Since it’s just too much it instead is sent into the bloodstream where it will eventually be stored as fat. When insulin is busy trying to get the sugar into the cells it slows down your body’s ability to burn fat. If your insulin is working efficiently, it quickly stores the sugar coming from whatever food you just ate, then quickly goes away so fat burning can resume. Okay, on with the rest of your day. You get home from work and now it’s time to have dinner but you decide you’re hungry again and want to snack before then. The merry-go-round you’ve been on all day has produced another craving. Typically people with this craving problem will go for cheese, chips or god forbid, some more candy. This snack almost fills them up but they go ahead and finish up dinner anyway. Before you know it, you’re craving something sweet again, so let's have some dessert! Later you want another snack that you know you don't really need and it happens the same way the next day and the next day and the next. Once these cravings arrive predictably every day, you find yourself planning your next binge. These habits are not cued by hunger but by time and your surroundings. These are learned behaviors and this type of merry-go-round schedule can be broken.
Whatever merry-go-round you are on you can get off it anytime you want to. Here are six key ideas you can start with:
1) Be sure to make time to eat a healthy breakfast. Choose foods with a low Glycemic Index. This means how quickly foods release their natural sugars into the bloodstream using a number called the Glycemic Index or GI. These types of foods release their sugars slowly over a longer period of time, therefore you maintain an even amount of energy and you don't have spikes or crashes in your blood sugar during the day causing cravings. Eat an adequate amount of food especially early in the day (in my next discussion I will post a list of some of these foods and the GI numbers that coincide with them).
2) Change the people and places in your life that tend to trigger your binges. If you are alone, arrange to be with someone or go to a lecture, library or take a walk or a run. If being at home triggers sitting on the couch, snacking and watching TV, then go somewhere else.
3) Break your schedule. You need a new pattern, not just with food, but also with time. If you stay in the same schedule, your internal clock will wake up cravings right on schedule. You have to break out of your time of vulnerability.
4) Get plenty of exercise. Run, walk, and go to the gym with a friend. Exercise lifts mood. After a good workout your body feels like you accomplished something important. You can feel the work your muscles have done, the air in your lunges, and the heat in your skin. You feel calmer and more resolved and you get a bit of an endorphin effect that dissolves depression and anxiety. You feel better than on sedentary days and you’re motivated to stick with healthier habits.
5) Go to bed an hour earlier. Fatigue fuels cravings. Plenty of sleep insures muscle repair. If you are sedentary your sleep will be more restless.
6) Don't seduce yourself by leaving little presents of the very foods you would like to get away from by having them lying around in your cupboards or in your desk drawer at work. That is a sign that you have not made up your mind for a real change.
As you can see the focus here is on time and the times you eat. If you plan for your time of vulnerability and break up the cues that lead to binging, you’re on your way to controlling the problem.
Indulge me for a moment while I whip up a daily scenario of what I imagine a day in your life may be like if you are someone whose midsection has expanded over and beyond your belt. Okay, you get up in the morning to prepare to go to work. As usual you skip breakfast because you just don't have time and oh what the heck, I will save some calories anyway. You are in a hurry because you probably didn't get up early enough so you are rushing out the door to go sit in traffic for an hour or so. Then you finally get to the office where you are hit by the bagel tray and the candy machine. You grab one or two of those items and some coffee and get to work. Or you just get the coffee and wait until your late morning hunger craving starts and grab what is now an old dried out bagel and some M&Ms from your co-workers’ always full candy bowl on her desk or the candy machine. By the time all of this has taken place it has probably been a good 12 or more hours since your last real meal. Do you get where I am going with this yet? Stay with me. Next it’s time for lunch and you are famished so anything will do because your blood sugar is spiking all over the place. You’re now craving carbs and sugar and fat all at the same time. Your co-worker suggests going out to grab lunch and you say, “Yeah! Let's go to the burger or pizza place down the street,” where you binge or overeat on a cheeseburger with sauce cooked in grease and fried onion rings dripping with enough heavy oil to lube your car. Okay, now you’re back at work and ready to tackle the rest of the day. You start working and then suddenly you realize you’re trying very hard not to fall asleep face down on your desk. Do you feel like a yo-yo at the end of a string yet? Next, 3:30 or 4 o'clock rolls around and you’re having a craving and need something to get you through the rest of the day. Here we go again for another round. You quickly grab a handful of the ever-so-present M&M's on so-and-so’s desk and if that isn’t enough, you go to a vending machine, or to the kitchen for leftover cookies from an earlier staff meeting. With all of that your blood sugar is once again spiking. Insulin is desperately trying to get into the cells of your body in order to control all of the sugar that you slammed yourself with. Since it’s just too much it instead is sent into the bloodstream where it will eventually be stored as fat. When insulin is busy trying to get the sugar into the cells it slows down your body’s ability to burn fat. If your insulin is working efficiently, it quickly stores the sugar coming from whatever food you just ate, then quickly goes away so fat burning can resume. Okay, on with the rest of your day. You get home from work and now it’s time to have dinner but you decide you’re hungry again and want to snack before then. The merry-go-round you’ve been on all day has produced another craving. Typically people with this craving problem will go for cheese, chips or god forbid, some more candy. This snack almost fills them up but they go ahead and finish up dinner anyway. Before you know it, you’re craving something sweet again, so let's have some dessert! Later you want another snack that you know you don't really need and it happens the same way the next day and the next day and the next. Once these cravings arrive predictably every day, you find yourself planning your next binge. These habits are not cued by hunger but by time and your surroundings. These are learned behaviors and this type of merry-go-round schedule can be broken.
Whatever merry-go-round you are on you can get off it anytime you want to. Here are six key ideas you can start with:
1) Be sure to make time to eat a healthy breakfast. Choose foods with a low Glycemic Index. This means how quickly foods release their natural sugars into the bloodstream using a number called the Glycemic Index or GI. These types of foods release their sugars slowly over a longer period of time, therefore you maintain an even amount of energy and you don't have spikes or crashes in your blood sugar during the day causing cravings. Eat an adequate amount of food especially early in the day (in my next discussion I will post a list of some of these foods and the GI numbers that coincide with them).
2) Change the people and places in your life that tend to trigger your binges. If you are alone, arrange to be with someone or go to a lecture, library or take a walk or a run. If being at home triggers sitting on the couch, snacking and watching TV, then go somewhere else.
3) Break your schedule. You need a new pattern, not just with food, but also with time. If you stay in the same schedule, your internal clock will wake up cravings right on schedule. You have to break out of your time of vulnerability.
4) Get plenty of exercise. Run, walk, and go to the gym with a friend. Exercise lifts mood. After a good workout your body feels like you accomplished something important. You can feel the work your muscles have done, the air in your lunges, and the heat in your skin. You feel calmer and more resolved and you get a bit of an endorphin effect that dissolves depression and anxiety. You feel better than on sedentary days and you’re motivated to stick with healthier habits.
5) Go to bed an hour earlier. Fatigue fuels cravings. Plenty of sleep insures muscle repair. If you are sedentary your sleep will be more restless.
6) Don't seduce yourself by leaving little presents of the very foods you would like to get away from by having them lying around in your cupboards or in your desk drawer at work. That is a sign that you have not made up your mind for a real change.
As you can see the focus here is on time and the times you eat. If you plan for your time of vulnerability and break up the cues that lead to binging, you’re on your way to controlling the problem.
Sunday
FLAT ABS VEGETARIAN STYLE
One of the most asked questions I get from my vegetarian clients is “since I don't eat meat what other protein sources can I eat to lose weight, build muscle and get flat abs”? OK here it is. First, if you want to flatten your abs let's start with these seven steps:
1. Water
Drop the sodas, lattes, sweetened juices and drink 60 to 120 ounces per day of water. Put a lemon or orange slice in it for flavor if you really need it, but water is important. Keep it at your desk; drink it in the car, at the gym, while shopping or wherever you’re at.
2. Simple sugars
Cut them out! If you are having a craving, go with a small piece of dark chocolate. Not the whole bar! You still get some of the antioxidants in the dark chocolate and fulfill the craving at the same time.
3. Portion Control
This is a question I get asked often as well. How much of or what size should each portion of food be? The best and easiest way to measure is with your own hand. Your protein source should be the size of the palm of your hand. Your carbohydrate source should be about the size of your fist. Your fat source should be about the size of your thumb. OK, you say wow that seems like a small amount of food. Well it probably is less than what you're used to, but hey, do you want a flatter stomach or not!
4. Balance Your Foods
Every time you have a carb, have some protein with it. The carb raises your blood sugar and the protein lowers it back down. The key to flat abs is to keep the blood sugar level low. Eat foods that lower blood sugar or low GI (Glycemic Index) foods. Another great source for lowering blood sugar is to take an Omega Fatty Acid (OFA) supplement such as Ultra Omega Oil, Borage or Flax Oil with Omega 3, 6 and 9. OFAs also help to regulate your hormones as well so you’re not having sugar and hormone ups and downs, causing you to crave sweets.
5. After Dinner Snacks
Try a Greek style yogurt with fruit in it. You get protein, a little fiber and a lot less sugar than ice cream or frozen yogurt. If you feel like you need a little crunch, add some broken almond or walnut pieces to your yogurt for a little extra flavor and protein.
6. Lose the Salt!
Do not add salt to any of your food. There is enough salt in just about everything we eat. Read labels for sodium content on processed or frozen foods. You should have no more than 1,000mg of salt in an entire 24-hour period. DO NOT eat anything that has more than 300mg of sodium per serving. Salt equals bloat. Salt is yuk, throw it out.
7. Plan Ahead
Do your grocery shopping on the weekend so you can prepare your foods for the week to take with you to work. Have some small plastic portable food containers to put your recommended portions of food in so you won't grab fast food or whatever is handy.
As I mentioned earlier, my clients often ask me about alternatives to meat protein sources. Here is a quick list of some that I really like:
Tofu
There are so many great tofu recipes out there these days and they are so easy to find. Tofu is a great source of lean protein and it is great for breakfast, lunch and dinner. Try a tofu scramble instead of eggs for breakfast this weekend.
Quinoa
Quinoa is called the Mother Grain in ancient Inca cooking and today it is still a staple in South American cuisine. It contains more protein than most other grains and is a great alternative to rice or couscous as a side dish. It can be added to vegetables, meat or tofu as a main dish and in stir-fry too. Quinoa is truly versatile and gives you 5 grams of protein and 3 grams of fiber per ¼ cup serving.
Smart Dog Veggie Hot Dogs
These are great for an alternative to regular beef hot dogs. They have protein without the high sodium and fat content and are a healthy snack for kids too. They taste so good kids don't even know they’re not real hot dogs.
Greek style yogurt
Greek yogurt is lower in fat and sugar and a good source of protein. Have it with some almonds for a healthy low fat snack. You can get it with fruit added for yummier flavor.
Egg Whites
Anything you use eggs for you can substitute with egg whites. Egg white scrambled or as an omelet. Use them in baking instead of eggs with the yoke. Hard boil an egg, cut it in half, take the yoke out and take it with you as the quick protein part of your snack.
Protein powder
When adding protein powders to your foods, I recommend using a Whey protein isolate powder.
Make sure it is gluten, wheat, lactose and fat free and contains at least 20 grams of protein per serving.
It also contains important amino acids for feeding muscle cells. For example I use protein powder in my morning oatmeal, (I recommend vanilla flavored) or in my fruit and protein smoothie after my workout. It can be used in baking healthier muffins or cookies and is also great for adding protein to pancake batter.
Lowfat or nonfat cottage cheese
This is another great source of protein to which so many things can be added. For example cherry tomatoes cut in half added to a serving of cottage cheese and a couple of carrot sticks makes a great snack. You can add some sliced strawberries or pineapple to your serving of cottage cheese also for another type of snack.
Low fat cheese sticks
My favorites are cheddar or mozzarella. It's a great low calorie snack with the addition of some apple slices or whole grain unsalted nonfat crackers.
Beans and legumes
I cannot say enough about beans for a wonderful protein and fiber source. How can you go wrong with these little darlings? There is a long list of healthful benefits from eating beans. My favorites and recommendations are pinto, kidney, garbanzo, black beans, all lentils, adzuki, mung, cannellini, green beans, edamame and the list goes on and on.
Remember to eat every three hours and stop eating 2 to 3 hours before going to bed and you will be on your way to flat rock hard abs. Of course there is my hellish ab workout that really kicks it up a notch too, but you would have to come and workout with me to experience that. See ya at the gym!
1. Water
Drop the sodas, lattes, sweetened juices and drink 60 to 120 ounces per day of water. Put a lemon or orange slice in it for flavor if you really need it, but water is important. Keep it at your desk; drink it in the car, at the gym, while shopping or wherever you’re at.
2. Simple sugars
Cut them out! If you are having a craving, go with a small piece of dark chocolate. Not the whole bar! You still get some of the antioxidants in the dark chocolate and fulfill the craving at the same time.
3. Portion Control
This is a question I get asked often as well. How much of or what size should each portion of food be? The best and easiest way to measure is with your own hand. Your protein source should be the size of the palm of your hand. Your carbohydrate source should be about the size of your fist. Your fat source should be about the size of your thumb. OK, you say wow that seems like a small amount of food. Well it probably is less than what you're used to, but hey, do you want a flatter stomach or not!
4. Balance Your Foods
Every time you have a carb, have some protein with it. The carb raises your blood sugar and the protein lowers it back down. The key to flat abs is to keep the blood sugar level low. Eat foods that lower blood sugar or low GI (Glycemic Index) foods. Another great source for lowering blood sugar is to take an Omega Fatty Acid (OFA) supplement such as Ultra Omega Oil, Borage or Flax Oil with Omega 3, 6 and 9. OFAs also help to regulate your hormones as well so you’re not having sugar and hormone ups and downs, causing you to crave sweets.
5. After Dinner Snacks
Try a Greek style yogurt with fruit in it. You get protein, a little fiber and a lot less sugar than ice cream or frozen yogurt. If you feel like you need a little crunch, add some broken almond or walnut pieces to your yogurt for a little extra flavor and protein.
6. Lose the Salt!
Do not add salt to any of your food. There is enough salt in just about everything we eat. Read labels for sodium content on processed or frozen foods. You should have no more than 1,000mg of salt in an entire 24-hour period. DO NOT eat anything that has more than 300mg of sodium per serving. Salt equals bloat. Salt is yuk, throw it out.
7. Plan Ahead
Do your grocery shopping on the weekend so you can prepare your foods for the week to take with you to work. Have some small plastic portable food containers to put your recommended portions of food in so you won't grab fast food or whatever is handy.
As I mentioned earlier, my clients often ask me about alternatives to meat protein sources. Here is a quick list of some that I really like:
Tofu
There are so many great tofu recipes out there these days and they are so easy to find. Tofu is a great source of lean protein and it is great for breakfast, lunch and dinner. Try a tofu scramble instead of eggs for breakfast this weekend.
Quinoa
Quinoa is called the Mother Grain in ancient Inca cooking and today it is still a staple in South American cuisine. It contains more protein than most other grains and is a great alternative to rice or couscous as a side dish. It can be added to vegetables, meat or tofu as a main dish and in stir-fry too. Quinoa is truly versatile and gives you 5 grams of protein and 3 grams of fiber per ¼ cup serving.
Smart Dog Veggie Hot Dogs
These are great for an alternative to regular beef hot dogs. They have protein without the high sodium and fat content and are a healthy snack for kids too. They taste so good kids don't even know they’re not real hot dogs.
Greek style yogurt
Greek yogurt is lower in fat and sugar and a good source of protein. Have it with some almonds for a healthy low fat snack. You can get it with fruit added for yummier flavor.
Egg Whites
Anything you use eggs for you can substitute with egg whites. Egg white scrambled or as an omelet. Use them in baking instead of eggs with the yoke. Hard boil an egg, cut it in half, take the yoke out and take it with you as the quick protein part of your snack.
Protein powder
When adding protein powders to your foods, I recommend using a Whey protein isolate powder.
Make sure it is gluten, wheat, lactose and fat free and contains at least 20 grams of protein per serving.
It also contains important amino acids for feeding muscle cells. For example I use protein powder in my morning oatmeal, (I recommend vanilla flavored) or in my fruit and protein smoothie after my workout. It can be used in baking healthier muffins or cookies and is also great for adding protein to pancake batter.
Lowfat or nonfat cottage cheese
This is another great source of protein to which so many things can be added. For example cherry tomatoes cut in half added to a serving of cottage cheese and a couple of carrot sticks makes a great snack. You can add some sliced strawberries or pineapple to your serving of cottage cheese also for another type of snack.
Low fat cheese sticks
My favorites are cheddar or mozzarella. It's a great low calorie snack with the addition of some apple slices or whole grain unsalted nonfat crackers.
Beans and legumes
I cannot say enough about beans for a wonderful protein and fiber source. How can you go wrong with these little darlings? There is a long list of healthful benefits from eating beans. My favorites and recommendations are pinto, kidney, garbanzo, black beans, all lentils, adzuki, mung, cannellini, green beans, edamame and the list goes on and on.
Remember to eat every three hours and stop eating 2 to 3 hours before going to bed and you will be on your way to flat rock hard abs. Of course there is my hellish ab workout that really kicks it up a notch too, but you would have to come and workout with me to experience that. See ya at the gym!
FOODS FOR BUILDING MUSCLE AND LOOSING FAT
Let's say you are someone who trains in the gym one to two hours a day somewhere between three to five days a week. Let's say your purpose for doing this is to build muscle and to lose fat, whether you are trying to be a bodybuilder or you’re going for the toned long lean body. If one to two hours a few days a week is where you’re at, that would still leave you with lots and lots of hours where you are not working out, so that means that your muscles are going to rely heavily on what you do or do not put in your mouth. Muscle nutrition can also be applied to fat loss as well. Here are seven strategies intended to help you maximize your muscle to fat ratio:
1. Stay with real foods.
How do you know if it’s real food? It should only have one ingredient in it. How many ingredients does broccoli have in it? One. That is a real food. Fill your grocery cart with foods like lean meats, fish, eggs, nuts, vegetables, fruits and whole grains, which contain nutrients that your muscles crave. Plus they supply a steadier release of amino acids and glucose than “fake food” that is packaged and found in the middle of the aisles of your local grocery store. Make protein the starting point for each meal and snack, then surround it with a supporting cast of carbs and healthy fat, it’s that simple.
2. Cook at home You do not need to prepare every meal with a calculator or a food scale. I’ve never weighed my food in my life. I don’t even own a food scale. Any diet that requires more than basic measuring of ingredients is a diet that is too complicated and will ultimately fail. I never even use a recipe book, I create my own meals out of what nutrients my body is feeling a need for at the time. That also may depend on how intense my workout was that day.
3. Eat some fatty fish.
Show your muscles some love by treating them to some fatty fish such as mackerel, rainbow trout, salmon and sardines. Fish is excellent post workout food because the protein digests quicker than beef, poultry and pork. Fatty fish is abundant in omega-3’s, which reduce inflammation, are good for the heart, arteries, skin, hair and muscles. I highly recommend you eat some three to four times per week. Fatty fish also contains a high amount of vitamin D, which improves muscle function and strength. Low vitamin D levels are linked to low hormone levels, which can lead to fat gain.
4. Try different colors.
Your diet should consist of a variety of colors from fruits and vegetables to ensure a wide range of antioxidants, which help in muscle recovery and promote growth. Research studies show that a diet with a variety of fruits and vegetables prevents cell DNA damage, which can cause slower hypertrophy (increased size in muscle) and initiate disease. Next time you go grocery shopping, include these foods: broccoli, carrots, cherries, kale, blueberries, kiwi and red bell peppers. These are some of the highest anti-oxidant rich foods in the produce section.
5. Got game?
Find yourself some game meat like bison, elk, ostrich and venison, which have been in the top quality muscle-building foods for a long time. They have a superior protein-to-fat ratio that results in lean muscle mass and they are mostly grass-fed with plenty of room to roam. Unfortunately our stores are now filled with industry-raised cattle that lack the same quality “beef” as game meat contains. Look for farmer markets that carry grass-fed beef. Do not eat anything raised on a big corporation feed lot! For that matter do not eat chicken or eggs raised from big company-contracted chicken houses either. If you need to know why, I highly recommend viewing the movie called Food Inc.
6. Become friends with your local organic farmer.
A lot of local farms are the best place to stock your fridge with muscle building power foods such as eggs, meats and vegetables that have not been abused by pesticides and hormones. You can often get better deals buying locally, which means you can eat good on the cheap.
7. Eat two breakfasts.
That is what I do. Because I am a trainer I have to get up early anyway. I'll get up before 6am; slam a bowl of oatmeal with 2 tablespoons of ground flaxseed meal, 2 tablespoons of vanilla protein powder and a handful of fresh blueberries. I train my first clients, and then stop home for another breakfast about one to two hours later. That might consist of one soft boiled egg on a slice of sprouted grain Ezekiel bread or a protein shake with a banana and some almond butter, flaxseeds, more protein powder and almond milk. Then I'm off again. I get my workout in sometime in the late morning and because I ate well prior to my workout, I have the sustained energy to get through an intense cardio and weight lifting session. I then eat again so I can move on energetically to my next client. I eat five to six times a day (on rest days too) even though I only workout one to two hours, five days a week.
Breakfast is the most important meal of the day, so why not have it twice?
1. Stay with real foods.
How do you know if it’s real food? It should only have one ingredient in it. How many ingredients does broccoli have in it? One. That is a real food. Fill your grocery cart with foods like lean meats, fish, eggs, nuts, vegetables, fruits and whole grains, which contain nutrients that your muscles crave. Plus they supply a steadier release of amino acids and glucose than “fake food” that is packaged and found in the middle of the aisles of your local grocery store. Make protein the starting point for each meal and snack, then surround it with a supporting cast of carbs and healthy fat, it’s that simple.
2. Cook at home You do not need to prepare every meal with a calculator or a food scale. I’ve never weighed my food in my life. I don’t even own a food scale. Any diet that requires more than basic measuring of ingredients is a diet that is too complicated and will ultimately fail. I never even use a recipe book, I create my own meals out of what nutrients my body is feeling a need for at the time. That also may depend on how intense my workout was that day.
3. Eat some fatty fish.
Show your muscles some love by treating them to some fatty fish such as mackerel, rainbow trout, salmon and sardines. Fish is excellent post workout food because the protein digests quicker than beef, poultry and pork. Fatty fish is abundant in omega-3’s, which reduce inflammation, are good for the heart, arteries, skin, hair and muscles. I highly recommend you eat some three to four times per week. Fatty fish also contains a high amount of vitamin D, which improves muscle function and strength. Low vitamin D levels are linked to low hormone levels, which can lead to fat gain.
4. Try different colors.
Your diet should consist of a variety of colors from fruits and vegetables to ensure a wide range of antioxidants, which help in muscle recovery and promote growth. Research studies show that a diet with a variety of fruits and vegetables prevents cell DNA damage, which can cause slower hypertrophy (increased size in muscle) and initiate disease. Next time you go grocery shopping, include these foods: broccoli, carrots, cherries, kale, blueberries, kiwi and red bell peppers. These are some of the highest anti-oxidant rich foods in the produce section.
5. Got game?
Find yourself some game meat like bison, elk, ostrich and venison, which have been in the top quality muscle-building foods for a long time. They have a superior protein-to-fat ratio that results in lean muscle mass and they are mostly grass-fed with plenty of room to roam. Unfortunately our stores are now filled with industry-raised cattle that lack the same quality “beef” as game meat contains. Look for farmer markets that carry grass-fed beef. Do not eat anything raised on a big corporation feed lot! For that matter do not eat chicken or eggs raised from big company-contracted chicken houses either. If you need to know why, I highly recommend viewing the movie called Food Inc.
6. Become friends with your local organic farmer.
A lot of local farms are the best place to stock your fridge with muscle building power foods such as eggs, meats and vegetables that have not been abused by pesticides and hormones. You can often get better deals buying locally, which means you can eat good on the cheap.
7. Eat two breakfasts.
That is what I do. Because I am a trainer I have to get up early anyway. I'll get up before 6am; slam a bowl of oatmeal with 2 tablespoons of ground flaxseed meal, 2 tablespoons of vanilla protein powder and a handful of fresh blueberries. I train my first clients, and then stop home for another breakfast about one to two hours later. That might consist of one soft boiled egg on a slice of sprouted grain Ezekiel bread or a protein shake with a banana and some almond butter, flaxseeds, more protein powder and almond milk. Then I'm off again. I get my workout in sometime in the late morning and because I ate well prior to my workout, I have the sustained energy to get through an intense cardio and weight lifting session. I then eat again so I can move on energetically to my next client. I eat five to six times a day (on rest days too) even though I only workout one to two hours, five days a week.
Breakfast is the most important meal of the day, so why not have it twice?
NUTRITION AT THE RESTAURANT - PART TWO
OK, so last week I discussed which helpful solutions you can use when ordering a meal in a restaurant that will not sabotage your weight loss, muscle building or other fitness efforts. This week, for part two, I want to help you find more solutions in different types of restaurants. Ethnic restaurants often have a full range of healthful options.
Let's start with one of my favorites, Italian restaurants. A good quality Italian restaurant usually serves vegetables sauteed in garlic and olive oil, chicken breast dishes, pasta and bean soups, pasta with marinara sauce or pesto. When you add tons of Parmesan cheese to your food is when you add too many calories. A good example of a balanced meal in an Italian restaurant would be a chicken breast dish combined with a serving of pasta marinara and a side of sauteed veggie. With this combination you have your lean protein, your fast carb and your slow carb. This combination will avoid storing the food as fat. In fact, it will actually help you to burn fat because your insulin levels won’t be spiked. To make sure of this, the portions should be of normal size, not super sized. If the portions are huge, I highly recommend eating half, then taking the other half home for lunch or dinner the next day.
Chinese restaurants have entire sections of their menus devoted to vegetable entrees that are main dishes made from broccoli, tofu, spinach, green beans and other ingredients that are available steamed instead of fried. There are also various soups, along with noodle and brown rice dishes. Only eat at Chinese restaurants that do not prepare their food with MSG (Monosodium Glutamate).
Mexican restaurants, and I don't mean Taco Bell, have lower calorie items such as chicken fajitas with vegetables or bean burritos (if prepared without lard and not stuffed full of cheese), which are lower in fat and free of cholesterol. Top them with salsa and have a serving of rice on the side. As with the free bread basket that I mentioned in last week’s discussion, ask the server to please take away the free basket of chips so you won't be tempted to sit there and eat most of your calories before your meal is even served.
Japanese restaurants are another of my favorites. They serve Miso soup, salads, fish and vegetable sushi - all of which are very low in fat and healthfully prepared. This would be another place where you can order brown rice instead of white and still combine it with other foods for a balanced meal. Try Sashimi style instead of sushi with rice to cut down on the extra carbs.
Thai restaurants also serve vegetable dishes with soft noodles, tofu, low fat sauces, soups and salads or you can have a chicken entree as well. My favorite is Thai barbecue chicken. I recommend staying away from the sauces made with cream.
Indian restaurants always have a great selection of vegetarian choices, which are delicious as are their soups. Turmeric or Curry spices used in Indian cooking have wonderful medicinal properties for lowering inflammation in the body. You can request that they use less oil and I would avoid the dishes made with dairy products.
Cuban restaurants can keep it simple too, with black beans, salsa, salad and plantains and many other options. There are many elements in Cuban cuisine that fit with American health consciousness. Grains, beans, and high fiber root vegetables figure prominently in the Cuban diet. Adobo (Cuban lime garlic marinade) makes a great marinade for low fat grilling, while Mojo, a Cuban table sauce is ideal for those who are trying to lighten up on sauces.
Ethiopian restaurants have some wonderful vegan dishes where they turn simple chickpeas, split peas, lentils, green beans and peppers into delightfully spiced meals eaten with thin soft bread instead of cutlery.
Many American restaurants and steak houses offer vegetarian selections and salad bars with lots of healthy options. Even our fast food restaurants are getting on the bandwagon offering healthier options as well. If you find yourself with no choice but having to eat at a fast food restaurant, a couple of choices you could check out is the Veggie Delite at Subway or the Garden Pita at Wendy's (hold the dressing) and have a baked potato with it instead of french fries. Also Denny's and Burger King offer a veggie burger.
Remember eating out in restaurants does not have to be intimidating, because you do have many choices and options.
Eat to live, don't live to eat.
Let's start with one of my favorites, Italian restaurants. A good quality Italian restaurant usually serves vegetables sauteed in garlic and olive oil, chicken breast dishes, pasta and bean soups, pasta with marinara sauce or pesto. When you add tons of Parmesan cheese to your food is when you add too many calories. A good example of a balanced meal in an Italian restaurant would be a chicken breast dish combined with a serving of pasta marinara and a side of sauteed veggie. With this combination you have your lean protein, your fast carb and your slow carb. This combination will avoid storing the food as fat. In fact, it will actually help you to burn fat because your insulin levels won’t be spiked. To make sure of this, the portions should be of normal size, not super sized. If the portions are huge, I highly recommend eating half, then taking the other half home for lunch or dinner the next day.
Chinese restaurants have entire sections of their menus devoted to vegetable entrees that are main dishes made from broccoli, tofu, spinach, green beans and other ingredients that are available steamed instead of fried. There are also various soups, along with noodle and brown rice dishes. Only eat at Chinese restaurants that do not prepare their food with MSG (Monosodium Glutamate).
Mexican restaurants, and I don't mean Taco Bell, have lower calorie items such as chicken fajitas with vegetables or bean burritos (if prepared without lard and not stuffed full of cheese), which are lower in fat and free of cholesterol. Top them with salsa and have a serving of rice on the side. As with the free bread basket that I mentioned in last week’s discussion, ask the server to please take away the free basket of chips so you won't be tempted to sit there and eat most of your calories before your meal is even served.
Japanese restaurants are another of my favorites. They serve Miso soup, salads, fish and vegetable sushi - all of which are very low in fat and healthfully prepared. This would be another place where you can order brown rice instead of white and still combine it with other foods for a balanced meal. Try Sashimi style instead of sushi with rice to cut down on the extra carbs.
Thai restaurants also serve vegetable dishes with soft noodles, tofu, low fat sauces, soups and salads or you can have a chicken entree as well. My favorite is Thai barbecue chicken. I recommend staying away from the sauces made with cream.
Indian restaurants always have a great selection of vegetarian choices, which are delicious as are their soups. Turmeric or Curry spices used in Indian cooking have wonderful medicinal properties for lowering inflammation in the body. You can request that they use less oil and I would avoid the dishes made with dairy products.
Cuban restaurants can keep it simple too, with black beans, salsa, salad and plantains and many other options. There are many elements in Cuban cuisine that fit with American health consciousness. Grains, beans, and high fiber root vegetables figure prominently in the Cuban diet. Adobo (Cuban lime garlic marinade) makes a great marinade for low fat grilling, while Mojo, a Cuban table sauce is ideal for those who are trying to lighten up on sauces.
Ethiopian restaurants have some wonderful vegan dishes where they turn simple chickpeas, split peas, lentils, green beans and peppers into delightfully spiced meals eaten with thin soft bread instead of cutlery.
Many American restaurants and steak houses offer vegetarian selections and salad bars with lots of healthy options. Even our fast food restaurants are getting on the bandwagon offering healthier options as well. If you find yourself with no choice but having to eat at a fast food restaurant, a couple of choices you could check out is the Veggie Delite at Subway or the Garden Pita at Wendy's (hold the dressing) and have a baked potato with it instead of french fries. Also Denny's and Burger King offer a veggie burger.
Remember eating out in restaurants does not have to be intimidating, because you do have many choices and options.
Eat to live, don't live to eat.
Saturday
NUTRITION AT THE RESTAURANT - PART ONE
If I had a dollar for every time one of my clients or friends asked me about what to eat when they go out to a restaurant, I could buy my own restaurant. Here is the deal, first of all do not let going out to eat intimidate you. You have many choices and making the right ones are key to maintaining your health, weight loss or muscle building goals. Here is a list of 14 choices you can make the next time you go out to eat:
1. Slow down and take smaller bites, take your time and chew your food well. Inhaling or gulping your food results in larger amounts of food entering the stomach at one time. This is bad for digestion and absorption of the nutrients in the food and can leave you feeling bloated and too full. Eating slower will help to keep you from overeating because it takes your brain about 20 minutes to register when you are full.
2. Do your best to order your food either grilled, broiled, baked or steamed. These cooking choices remove fat during the cooking process as opposed to frying or deep frying which ads tons more fat and calories.
3. Send away the free breadbasket. If it is not on the table while you are eating you won't be tempted and your belly won't have to pay for it later. If the person you’re dining with wants bread then have them take what they want and send the rest back.
4. Book your reservations early so you’re not eating late in the evening. Some experts would say that it is the total calories consumed in a day that causes weight gain and a small amount of carbs in the evening is OK, and I would agree, but restaurant dinners contain more than just a small amount of carbs. Therefore, the excess calories get stored as fat because of the spike in your insulin levels which causes fat storage while you sleep.
5. Skip the salt. Enough salt has already been added to your food during preparation. Too much salt is connected to heart and kidney disease. Bottom line; do not add salt to your food.
6. Ask your server if you can order your veggies steamed lightly or served to you raw. Cooking destroys much of the nutritional value. Restaurants typically boil the veggies, which destroys 50 to 75 percent of the vitamins and minerals.
7. When eating out for breakfast ask for oatmeal instead of the bread that typically comes with your meal. You do need the carbs for building muscle so order a carb that will not spike your insulin level and be stored as fat. You can also ask for fruit or tomato slices as a substitute for items on the menu that contain too much fat.
8. Skip the appetizers. Do you have appetizers at home before dinner? Restaurant appetizers are a great money grab for them. Enjoy a nice entree and don't get filled up and pay for food your body does not need.
9. Limit the dressings and sauces, ask that your sandwich be made with more mustard than mayo and if your meal comes with sauce, ask to have it served on the side so you can control the amount going into your meal. Or better yet, ask that they hold the sauce.
10. Never order sodas, always have water served with lemon or lime and unsweetened ice tea. Drinking sodas at mealtime, with the unlimited refills can add on 500 extra calories. This includes diet sodas too.
11. Never be afraid to customize your meal, if a restaurant will not serve your food the way you need it, get up and leave.
12. Save the alcohol for special occasions. Not only is alcohol in restaurants overpriced but it costs your waistline seven calories for every gram and impairs your thinking leading to ordering foods like extra bread, fried foods and desserts.
13. When finishing your dinner with a coffee, cappuccino, or espresso, only sweeten it with a sugar substitute. The ideal would be to avoid all sugars and artificial sweeteners, but I don't want to kill all of your fun.
14. Leave the table hungry and you will lose weight. Leave the table satisfied and you’ll maintain weight. Leave the table full and you will gain weight.
1. Slow down and take smaller bites, take your time and chew your food well. Inhaling or gulping your food results in larger amounts of food entering the stomach at one time. This is bad for digestion and absorption of the nutrients in the food and can leave you feeling bloated and too full. Eating slower will help to keep you from overeating because it takes your brain about 20 minutes to register when you are full.
2. Do your best to order your food either grilled, broiled, baked or steamed. These cooking choices remove fat during the cooking process as opposed to frying or deep frying which ads tons more fat and calories.
3. Send away the free breadbasket. If it is not on the table while you are eating you won't be tempted and your belly won't have to pay for it later. If the person you’re dining with wants bread then have them take what they want and send the rest back.
4. Book your reservations early so you’re not eating late in the evening. Some experts would say that it is the total calories consumed in a day that causes weight gain and a small amount of carbs in the evening is OK, and I would agree, but restaurant dinners contain more than just a small amount of carbs. Therefore, the excess calories get stored as fat because of the spike in your insulin levels which causes fat storage while you sleep.
5. Skip the salt. Enough salt has already been added to your food during preparation. Too much salt is connected to heart and kidney disease. Bottom line; do not add salt to your food.
6. Ask your server if you can order your veggies steamed lightly or served to you raw. Cooking destroys much of the nutritional value. Restaurants typically boil the veggies, which destroys 50 to 75 percent of the vitamins and minerals.
7. When eating out for breakfast ask for oatmeal instead of the bread that typically comes with your meal. You do need the carbs for building muscle so order a carb that will not spike your insulin level and be stored as fat. You can also ask for fruit or tomato slices as a substitute for items on the menu that contain too much fat.
8. Skip the appetizers. Do you have appetizers at home before dinner? Restaurant appetizers are a great money grab for them. Enjoy a nice entree and don't get filled up and pay for food your body does not need.
9. Limit the dressings and sauces, ask that your sandwich be made with more mustard than mayo and if your meal comes with sauce, ask to have it served on the side so you can control the amount going into your meal. Or better yet, ask that they hold the sauce.
10. Never order sodas, always have water served with lemon or lime and unsweetened ice tea. Drinking sodas at mealtime, with the unlimited refills can add on 500 extra calories. This includes diet sodas too.
11. Never be afraid to customize your meal, if a restaurant will not serve your food the way you need it, get up and leave.
12. Save the alcohol for special occasions. Not only is alcohol in restaurants overpriced but it costs your waistline seven calories for every gram and impairs your thinking leading to ordering foods like extra bread, fried foods and desserts.
13. When finishing your dinner with a coffee, cappuccino, or espresso, only sweeten it with a sugar substitute. The ideal would be to avoid all sugars and artificial sweeteners, but I don't want to kill all of your fun.
14. Leave the table hungry and you will lose weight. Leave the table satisfied and you’ll maintain weight. Leave the table full and you will gain weight.
Sunday
FAD DIETS AND DIET CENTERS
More than one-third of Americans are trying to lose weight. Thirty billion dollars are spent each year on diet programs and products that do not have lasting effects and in my opinion, simply do not work. Often people do lose some weight, but if you check back with these people in 6 months or a year, you will find that they have gained back most or all of whatever weight they lost. Commercial diet centers are like Starbucks, there is one on every corner. To their credit, some do offer counseling, exercise and other programs that may be helpful, but usually the people who buy into these centers are looking for the easy answer. Believe me, the marketing companies for these centers know that, therefore sales are great.
They still prescribe foods that have a higher fat content than is advisable and they get predictably poor results. I recommend a diet that derives about 10% of its calories from fat. Check out the fat content in these diet programs:
Lean Cuisine—25%
Diet Center—23%
Jenny Craig—20%
Nutri/System—30%
Weight Watchers—27%
All have one serious flaw; they contain substantial amounts of animal products and oil. The result is at least 2 times more fat than is optimal for weight control. The fat content of these plans is still below what is normal for most Americans, but too high for good and lasting results. Most of the frozen dietetic meals are high in fat too, but the manufacturers know that most consumers are not looking at the fat content; they are looking at how many calories are in each meal. The plan is to put no more than 300 calories in the box and keep the serving size small enough to stay under the required limit. This approach is ultimately useless.
Another of these types of useless fad diets is the Supplemented Fasts and High-Protein Diets. Medifast, Optifast, and other high protein formulas are designed for “supplemented starvation.” They use a high-protein liquid formula instead of real food. These types of diets can result in rapid and profound water loss and can cause various metabolic disturbances. They are so dangerous that they have to be given under a physician's supervision. I can see why some physicians don't mind prescribing these awful diets, being that they include a detailed prospectus stating that the physician can expect to pocket nearly $16,000.00 per month in profits from selling these so called supplements. If you all remember Oprah Winfrey demonstrated how useless these supplemental starvation diets are when she lost a phenomenal amount of weight and then quickly put it all back on and became completely discouraged about any possibility of lasting weight control.
Ultra Slim-Fast another bad choice. All you really need to do to understand this unhealthy choice is to read the labels. If you still have questions about it, please ask me and I will answer all of them for you.
Some other weight loss plans, such as Dr. Atkin's Diet Revolution, promotes high protein and the elimination of carbohydrates completely. There are several things wrong with this idea. First this is not a formula for permanent weight loss. High protein diets cause a rapid loss of water in the body, therefore the weight returns because the body tissues require a certain amount of water in order to function properly. High protein diets are also usually high in fat because the food choices now are meat and dairy products that are accompanied by generous amounts of fat and cholesterol. High protein diets are linked to osteoporosis and kidney disease because they cause calcium to be lost in the urine. This diet releases by-products that act as diuretics, forcing the kidneys to work much harder and weakening the kidney's filtering abilities. Don't get me wrong, we do need a certain amount of protein in our daily diet, but we now know that the dangers of too much protein are very real indeed. Grains, beans and vegetables contain more than enough protein, but not in excess. Keeping balance in your diet is key.
They still prescribe foods that have a higher fat content than is advisable and they get predictably poor results. I recommend a diet that derives about 10% of its calories from fat. Check out the fat content in these diet programs:
Lean Cuisine—25%
Diet Center—23%
Jenny Craig—20%
Nutri/System—30%
Weight Watchers—27%
All have one serious flaw; they contain substantial amounts of animal products and oil. The result is at least 2 times more fat than is optimal for weight control. The fat content of these plans is still below what is normal for most Americans, but too high for good and lasting results. Most of the frozen dietetic meals are high in fat too, but the manufacturers know that most consumers are not looking at the fat content; they are looking at how many calories are in each meal. The plan is to put no more than 300 calories in the box and keep the serving size small enough to stay under the required limit. This approach is ultimately useless.
Another of these types of useless fad diets is the Supplemented Fasts and High-Protein Diets. Medifast, Optifast, and other high protein formulas are designed for “supplemented starvation.” They use a high-protein liquid formula instead of real food. These types of diets can result in rapid and profound water loss and can cause various metabolic disturbances. They are so dangerous that they have to be given under a physician's supervision. I can see why some physicians don't mind prescribing these awful diets, being that they include a detailed prospectus stating that the physician can expect to pocket nearly $16,000.00 per month in profits from selling these so called supplements. If you all remember Oprah Winfrey demonstrated how useless these supplemental starvation diets are when she lost a phenomenal amount of weight and then quickly put it all back on and became completely discouraged about any possibility of lasting weight control.
Ultra Slim-Fast another bad choice. All you really need to do to understand this unhealthy choice is to read the labels. If you still have questions about it, please ask me and I will answer all of them for you.
Some other weight loss plans, such as Dr. Atkin's Diet Revolution, promotes high protein and the elimination of carbohydrates completely. There are several things wrong with this idea. First this is not a formula for permanent weight loss. High protein diets cause a rapid loss of water in the body, therefore the weight returns because the body tissues require a certain amount of water in order to function properly. High protein diets are also usually high in fat because the food choices now are meat and dairy products that are accompanied by generous amounts of fat and cholesterol. High protein diets are linked to osteoporosis and kidney disease because they cause calcium to be lost in the urine. This diet releases by-products that act as diuretics, forcing the kidneys to work much harder and weakening the kidney's filtering abilities. Don't get me wrong, we do need a certain amount of protein in our daily diet, but we now know that the dangers of too much protein are very real indeed. Grains, beans and vegetables contain more than enough protein, but not in excess. Keeping balance in your diet is key.
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