Two Little Known Fat Burning Facts!

"A wise person is hungry for knowledge, while the fool feeds on trash." - Proverbs 15:14

Carbs, carbs, carbs. That's what everyone seems to want to talk about. How do I avoid carbs? Well, what you should be talking about instead is, "How do I get more lean protein into my eating plan?"

Now THAT is the right question.

You see, protein is where it's at. Check out these two little known facts about protein:

1) Protein requires more calories to digest than carbs or fat. This is called the "thermic effect of food." In other words, your body uses more calories to digest protein than other nutrients. Pretty sneaky, huh?

2) Protein provides satiety. That's a fancy way of saying you feel fuller for longer when you eat protein.

Good sources of Lean Protein come from foods such as:

Fish, eggs, poultry and lean beef.

But some people have trouble eating enough protein each day. Some people would like it to be more convenient for them.

If that's the case with you, then I have VERY good news. And it's news I've been waiting to tell you for some time now.

My buddies over at Prograde Nutrition have finally released their pharmaceutical quality whey protein. You see, not all Protein powders are created equal.

Prograde Protein:

- Delivers unparalled purity through low-temperature mirco-filtering

- Is naturally sweetened with Stevia

- Contains 24 grams of protein per serving and only 2 grams of carbs

- Contains 5.3 grams of branch chained amino acids per serving

- Mixes instantly with just a spoon

- Enhances absorption and digestion via lactase and Aminogen digestive enzyymes

Look, I've been waiting patiently for Prograde Protein to come out. But as usual, Prograde just would NOT release this product until they could get it as close to perfect as possible.

The best part is they are putting it on sale this week to celebrate it's launch. You can get it at 10% off this week ONLY. Just go to Prograde Protein and you'll find all the details. Including the coupon code to use when you order to get the 10% off your order.

But you need to hurry. For one thing, the special price ends this Friday, November 13th at 11:59pm EST. The other thing is, well, I cannot begin to tell you how highly anticipated Prograde Protein has been. There's a very good chance they'll be out of stock well before Friday even gets here!

So get yours NOW!

Dedicated to your health and fitness,

Nate

PS - Prograde Protein is NOT just some run of the mill protein powder you can find anywhere. They've really hit a home run with this one.

Confused by Nutrition? Read This!

Then God said, "Look! I have given you every seed-bearing plant throughout the earth and all the fruit trees for your food."

- Genesis 1:29

I apologize for not posting recently. The last two months have been extremely busy for a variety of reasons, and I haven't had the time to post regularly.

Today, I want to simplify nutrition. I know there is a lot of misinformation available when it comes to nutrition. Although I've tried to give simple tips in previous blogs about nutrition, it still doesn't seem to be helping.

I know that there is no "one-size-fits-all" diet plan, but these are fairly general recommendations that can be easily tailored to fit you, your metabolism, your lifestyle, etc.

It amazes me that despite the amount of information available on the internet about nutrition, almost everyone I come in contact with is still confused or mislead by outdated information, practices and recommendations.

Not to mention that they roll their eyes at me when I give them recommendations that go against what they've been taught or led to believe.

Here are 10 simple tips to keep in mind (you'll notice many similarities to John Berardi's 7 Habits of Highly Effective Nutritional Programs). These tips can be applied to any situation (restaurant, party, fast food, etc.) and it will help you with your nutrition, health and fitness goals.

As an added bonus, I'm going to provide many links to other blogs I've written or articles that explain things even better and more in-depth than I can!

1. Eat Protein with Every Meal. Protein is needed for many processes within the body including building muscle. Muscle is the only thing that is metabolically active in the body. The only way to burn fat is to build muscle and protein will help you do that when you also use a proper resistance training program.

Also, protein has a higher thermic effect than carbs or fat. This means that by eating protein, it increases your metabolism. I recommend .8 - 1 gram of protein per pound of bodyweight for most people. No, this is not harmful and it's not hard to do. Remember, a 3-ounce serving of meat typically has 18-24 grams of protein. Also, see this article that talks about some protein myths that just won't go away.

Choose from the following: Lean red meat (grass fed is best), chicken, fish, venison, buffalo, ostrich, pork, eggs (organic is best), cottage cheese and protein powder.

2. Eat Vegetables and/or Fruit with Every Meal. I shouldn't need to explain this one. Vegetables and fruits are real power foods that contain a variety of vitamins, minerals, antioxidants and phytochemicals along with fiber and many other things science has only begun to discover (although God designed and created these things for us already knowing how good it was!).

Yet, if you listen to some people, they'll tell you that carrots will make you fat because they are listed on the high-end of the glycemic index. I won't get into this as it should be common sense that carrots are going to be healthier and better for you than pasta. But you can read more about the glycemic index and the more important glycemic load in this article by Dr. Jonny Bowden - HERE.

Choose from the following: Any type of green vegetable (broccoli, spinach, green beans, aspargus, brussel sprouts, green peppers, etc.) tomatoes, mushrooms, onions, carrots, Romaine lettuce, zucchini, squash, sweet potatoes and other brightly colored, high-fiber vegetables (it's best to limit potatoes and corn).

The best types of fruit include berries (strawberries, raspberries, blueberries, blackberries), apples, peaches, cantaloupe, oranges and other citrus fruits and low-sugar fruits (it's best to limit grapes, bananas and pineapple).

3. Eat Healthy Fats with Every Meal. It amazes me that so many people still fear the word "fat" or think that by eating fat (even saturated fat) it will cause them to automatically become fat. Yes, you should definitely avoid anything with trans fat, but you need fat in order for your body to work properly.

In fact, as I mentioned in a previous blog, when you restrict something your body does the opposite. So if you restrict your fat intake, your body will hold onto fat. But if you eat plenty of healthy fats, your body will help you lose fat!

Choose from the following: Extra-virgin olive oil, coconut oil (great for cooking at high temperatures), salmon and other fatty fish, avocados, raw nuts (walnuts, almonds, etc.), flaxseed and healthy fats from eggs, lean meats (especially grass fed and organic), butter, etc.

4. Raw Milk, Cheese and Greek Yogurt. If you're going to drink milk, I highly recommend that at the very least you stick to organic milk. However, it would be best to switch to raw or raw but pasteurized milk as I've spoken about in a previous blog.

Cheese in moderate amounts is also good for snacks and to spice up various dishes - just be careful of the amount being used and don't buy reduced fat versions as mentioned in the aforementioned blog. Greek yogurt is a great Power Food and I highly recommend it over other types of yogurt. It's higher in protein, lower in carbs, low in lactose, is creamy and works great as a snack or in various recipes.

5. Drink Water Throughout the Day. Water is the best thing you can drink on a daily basis. Our bodies are made up of approximately 70 percent water, and the more water you consume the better hydrated you will be and the more efficiently your body will function. Water is needed for virtually every metabolic process in the body. It helps flush wastes and toxins out. It helps keep joints lubricated and skin fresh and moist. And it helps prevent bloat.

A good recommendation is to drink half your bodyweight in ounces each day. If you weigh 150lbs, you should drink at least 75 ounces of water each day. You'll need to drink more if you live in a hot climate or if you are exercising. Stay away from calorie-containing drinks such as soda, various coffee drinks, fruit juice, milk, etc.

6. Eat 4-6 Meals Per Day and Eat Every 2-3 Hours. Eating more frequently helps to elevate your metabolism, it keeps you from getting hungry and making bad choices, and it helps limit how much you eat during each meal.

7. Consume Starchy Carbohydrates During Breakfast or Post-Workout Only. In order for your body to utilize starchy carbohydrates properly and not store them as fat, the two best times to consume them are for breakfast and after an intense workout as part of a post-workout meal. These are the two times during the day when your body will refill your body's glycogen levels rather than storing the carbs in your fat cells.

Despite what the Food Pyramid may suggest, you DO NOT need anywhere near the amount of servings suggested unless you are a high-level endurance athlete participating in marathons or the Tour de France. The majority of people do not get nearly enough exercise to warrant the amount of starchy carbohydrates that are typically recommended. Not only that, but you can get the amount of carbohydrates your body needs from vegetables and fruits. Also, here's a good blog I posted about Carbohydrates and Fat Loss.

In addition, many people are allergic to gluten which is found in grains and other products. Not only that, but most people are healthier and lose more weight on a lower carb diet (less than 40% from carbs).

Choose from the following: Raw oats, sweet potatoes and yams, Quinoa, couscous, whole-wheat pasta (limit it to 2 ounces), brown or whole-grain rice and real bread (Ezekiel bread).

8. Avoid High Fructose Corn Syrup (HFCS) and Trans Fat. HFCS is the evil it's been made out to be despite some clever PR tactics that you may have seen on TV. Here's a good article for more information - Thank You for Guzzling Corn Syrup.

Trans fat is the one type of fat that you should avoid at all costs. No amount of trans fat is good for you. Despite the claims seen on many boxed and packaged foods that say "no trans fat" - they do not have to legally list that the item contains trans fat if it's .5 grams or less. Don't be fooled by man-made, pre-packaged and commercialized products. Your best bet is to avoid anything that comes in a box or has a list of ingredients that you cannot pronounce.

9. The 90 Percent Rule. Dr. John Berardi is attributed with the 90 percent rule. If you want to make changes in your body composition, it requires that you adhere to a proper nutritional plan 90 percent of the time. Anything less, and you won't meet your goals.

This means that if you eat an average of five meals per day, seven days per week for a total of 35 meals. In order to stay 90 percent compliant, you can skip or mess up (have a cheat meal) only 3.5 times each week. Think about it next time you reach for some dessert or decide to eat some fried, greasy fast food rather than something healthy and nutritionally balanced.

10. Look to the Bible. If you're still confused as to what to eat, then look no further than the bible which lists many of the foods God has provided to us that have numerous benefits. An excellent book I would recommend reading is What the Bible Says About Healthy Living.

There, you will find many of the same things I tell people on a daily basis when it comes to the foods you should be eating (which I've already listed). But if you want to know God's perfect design and the many benefits of those foods which scientists are just now realizing, then check out that book!

There it is. A list of 10 tips that should help set you straight when it comes to nutrition. I know I haven't covered everything in this blog, but I hope that you will use these tips to make changes in your life.

As always, if you have questions or comments, feel free to post them below.

Nutritional Tips, Power Foods, Breakfast and Grocery Shopping Tips!

"Tune your ears to wisdom, and concentrate on understanding."

- Proverbs 2:2

Today's post is a link to other blogs I've written in the past year that give helpful tips on nutrition, power foods, breakfast and grocery shopping.

As I've looked back at previous blogs, I've realized that I have quite a few very good blogs with useful information. However, not having them all in one place isn't always convenient for someone looking for quick information. That's why I've put them all here for you to read, take notes and put into action.

Nutritional Tips

Nutrition Tips To Get Things Started

Lean For Life

Six Habits For A Six-Pack

Low-Carb And Mediterranean Diets Are Both Winners

Back-to-School Health Habits


Power Foods

Power Foods

Power Foods Part 2

Stay Healthy Super Foods

Five Ways To Boost Your Fiber Intake

Got Milk (And Other Dairy Products)?

Four More Foods For Fat Loss


Breakfast

Always Eat Breakfast

Eat Your Eggs (The Whole Egg!)

Benefits of Breakfast

Breakfast Ideas To Start Off The Day


Grocery Shopping Tips

Tips To Improve Grocery Shopping

Save Money On Groceries

There you go! These blog posts will give you the information you need to begin making changes in your life one step at a time and have an easy resource guide to come back to as needed.

Breakfast Ideas to Start Off the Day!

"She gets up before dawn to prepare breakfast for her household and plan the day’s work for her servant girls."

- Proverbs 31:15

As mentioned in yesterday's blog, eating a balanced meal in the morning can help keep you alert, improve your mood and not make you too hungry before lunch. Here are five breakfast ideas that will give you energy until lunchtime:

Oatmeal in an Instant!
Instant oatmeal is great on a cold morning and contains fiber and vitamins. Choose oatmeal that isn't already pre-sweetened (like Old-fashioned Quaker Oats). Sweeten it with raisins or fresh fruit. Adding a scoop of protein powder will make it a perfect breakfast meal!

Smoothie Madness!
Blend frozen fruit (berries are great), milk, cottage cheese and raw nuts (walnuts) for a quick, tasty breakfast smoothie with lots of nutrients.

Eggs - The World's Most Perfect Food!
Boil, scramble or make an omlette and serve on whole-wheat toast or mixed up with veggies and cheese. Eggs are packed with nutrition including protein, vitamins and healthy fat.

Go Nuts!
Spreading natural peanut, almond or walnut butter on whole-grain toast is a great way to get both protein and fiber.

Breakfast On-the-Go!
Don't have time to eat breakfast at home? Try whole-grain toast, nuts and fresh fruit taken in the car. Boiled eggs, apple slices, a banana or a smoothie are also easy and not too messy.

Benefits of Breakfast

"When they got there, they found breakfast waiting for them—fish cooking over a charcoal fire, and some bread." - John 21:9

Researchers have found many benefits from eating breakfast and with school underway, now is a perfect time to get into the breakfast habit.

Breakfast Research

Among the recent research:

• Children who skip breakfast make more errors and are slower to recall facts.
• Children who eat breakfast solve math problems more quickly.
• Children who eat breakfast do better on vocabulary tests.
• Children and adults who eat breakfast are more likely to get the vitamins and other nutrients they need.
• Adolescents who eat breakfast tend to have a lower body mass index, even if they have one or two obese parents.
• Adults who eat breakfast eat less calories throughout the day and make better food choices.
• Adults who eat breakfast lose more weight than those who skip breakfast.

The benefits of breakfast apply to grown-ups when it comes to the research shown above (less errors, better math and vocabulary).

Breakfast Guidance

• Dinner leftovers don't have to be dinner again. Heat them for breakfast instead.
• Put together an egg casserole the night before, and slip it into the oven when you get up.
• Make a smoothie containing one cup of milk, 1/3 cup cottage cheese, 2-3 tablespoons of raw nuts and 1/3 cup fruit (blueberries, strawberries, raspberries) for a quick, delicious and healthy breakfast meal
• Scramble eggs with various vegetables and cheese or make an omlette.
• If you decide to have cereal, choose a high-fiber, low-sugar cereal like Fiber One.

Five On-the-Go Ideas

• Natural peanut butter and banana (or apple) slices on whole-grain toast.
• Cheese wrapped in a whole-grain tortilla and some fruit.
• Raw nuts (almonds, walnuts) and fruit (berries) stirred into yogurt.
• A fruit smoothie blended with milk, cottage cheese and raw nuts (walnuts).
• Two cheese sticks with a piece of fruit.

These tips should help you get into the habit of eating breakfast consistently. It really is the most important meal of the day!

Eat Your Eggs!

All the animals of the earth, all the birds of the sky, all the small animals that scurry along the ground, and all the fish in the sea will look on you with fear and terror. I have placed them in your power. I have given them to you for food, just as I have given you grain and vegetables. - Genesis 9:2-3

Today's post is a guest blog from John Berardi. I completely agree with John about this topic. I'm sure you'll find it eye opening.

Last week, a study suggesting that eating more than 7 eggs per week can lead to premature death. Uh, oh. I eat about 21 whole eggs a week (3 per day) - So do I (Nate).

So I guess I should be dead already. But instead of getting worried, I'm chuckling. Laughing at the absurdity of it all. You see, this idea, the idea that natural foods like eggs, lean meats, soybeans, whole grain cereals, etc. can inherently be bad for us, is so absurd that the only thing an intelligent person can do is chuckle.

First of all, the "egg study" is flawed and virtually meaningless. Second of all, the media has it all wrong about the "goodness" or "badness" of specific foods. You see, very, very few foods either qualify as good or bad (except when referring to high fructose corn syrup and trans fats).

Instead, it's our own physiological environment that sets the stage for how the food reacts within our bodies. Control the environment and the food part becomes ridiculously simple. If you've ever been confused by the seemingly contradictory nutrition information out there, you've got to check out this week's article.

Good vs. Bad Foods: Eggs!

It's time to put the good food vs. bad food debate to bed once and for all.

Until next time,

JB

Always Eat Breakfast!

Jesus said to them, "Bring some of the fish you have just caught." Simon Peter climbed aboard and dragged the net ashore... Jesus said to them, "Come and have breakfast...." - John 21:10-12

I'm sure you've heard the saying, "Breakfast is the most important meal of the day." I have been saying this for years, and research backs this up. The term "break fast" means to "break the fast."

While we sleep, our body is fasting, and it's important to eat something upon waking in order to refill our glycogen levels and provide much-needed nutrients and protein to prevent muscle breakdown and give us energy. If you are trying to lose fat, gain muscle or get in shape, then eating breakfast each day will be one of the keys to your success.

What is a good breakfast? For those of you who don't eat anything now, then anything you eat is an improvement. Even if it's not the healthiest choice available. Do I want you to eat leftover pizza for breakfast? Not really. But if it means eating nothing or eating pizza, I'd rather you eat the pizza. Does this mean you should eat donuts, bagels, sweetened cereals and other junk for breakfast each day? Of course not! Especially if you are trying to lose fat, get in shape or gain muscle.

I recommend eggs for breakfast. They are "the world's most perfect food." Eggs contain healthy fats, high-quality protein and valuable vitamins. Don't worry about the cholesterol (it has very little affect on cholesterol levels in the body), and try to eat them scrambled, boiled, poached or as an omlette. Mix in some veggies, cheese and/or meat, and you have a perfect meal. Eat a piece of fruit or a whole-grain piece of toast with some butter, and you will be well on your way to meeting your goals.

What do I eat each day? Eggs. Typically, I eat three extra large eggs scrambled up with a variety of things. Some days I have eggs with cheese. Other times I scramble them up with a variety of vegetables. Some days I add leftover meat (chicken, steak, sausage, beef).

The point is that I eat eggs nearly every single day and have found a variety of ways to prepare them so I don't get sick of eating them (and no, they have not affected my cholesterol in any negative way).

What are some other good ideas for breakfast? Try the following:

1) One cup of cottage cheese and some pineapple, peaches or other fruit
2) A protein shake and some fruit
3) Real oatmeal with some blueberries or other fruit (optional: add protein powder to your oatmeal)
4) A high-fiber, low-sugar cereal like Fiber One (I don't recommend cereal as most are loaded with sugar and carbs, but some cereal can be okay if you measure out a serving size)
5) Leftovers from dinner or another meal (Yes, you can eat "dinner" for breakfast. A lean meat and veggies is a perfect meal anytime!).

If you're not already eating breakfast, start eating something each day. Small steps add up to be large steps over time. Work on making healthy choices, and everything will fall into place.

Remember, just as it is crucial to start your day with Christ and fuel yourself sprititually, it is important to fuel yourself physically. If you plan ahead and make the right food choices, breakfast will help energize you for optimal health and optimal performance!