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available on the internet about nutrition, almost everyone I come in contact with is still confused or mislead by outdated information, practices and recommendations.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.

Six Habits for a Six-Pack!

"...You have gotten rid of your old way of life and its habits."

- Colossians 3:9

Bill Hartman wrote a great article in the May issue of Men's Health magazine titled "The Six Habits For A Six-Pack."

Although the article is geared toward those looking to get lean with the goal of showing off their abs, the overall tips are good for anyone looking to lose fat.

Here are a summary of the six habits:

1) Wake up to water - Drink at least 16 ounces of chilled water as soon as you rise in the morning. German scientists found that doing this boosts metabolism by 24 percent for the 90 minutes afterward. Also, don't forget to consume about one gallon of water throughout the day for optimal results.

2) Eat breakfast every day - A University of Massachusetts study showed that men who skip breakfast are 4 1/2 times more likely to have higher bodyfat than those who don't. Try to have a meal with 250-500 calories for breakfast for optimal results.

3) As you eat, review your goals - University of Iowa scientists found that people who monitored their diet and exercise goals most frequently were more likely to achieve them than were goal setters who rarely reviewed their objectives.

4) Then, pack your lunch - This habit should be as much a part of your morning ritual as showering. Here is what Hartman recommends you pack in your cooler:

• An apple (to eat as a morning snack)
• Two pieces of cheese (to eat with the apple)
• A 500- to 600-caoloire portion of leftovers (for your lunch)
• A protein shake or a pint of milk (for your afternoon snack)

5) Exercise the right way - Rather than spending time on isolation exercises or ab crunches, focus your training around weightlifting and high intensity interval training. A recent University of Southern Maine study showed that half an hour of weight training burns as many calories as running at a 6-minute-per-mile pace for the same duration (and it has the added benefit of helping you build muscle - which burns more fat and elevates your metabolism). Unlike aerobic exercise, lifting has been shown to boost metabolism for at least 39 hours after the last repetition. Similar findings have been noted for intervals (short, all-out sprints interspersed with periods of rest).

For the best results, perform a total-body weight training workout three days per week, resting at least a day between sessions. Then, perform interval training on the days in between.

6) Skip the late shows - You need sleep to get lean because a lack of shut-eye may disrupt the hormones that control your body's ability to burn fat. A University of Chicago study showed that just three nights of poor sleep may cause your muscle cells to become resistant to the hormone insulin. Over time, this leads to fat storage around the stomach.

Put these six habits into practice today to help you reach your goals!

Nutrition Tips To Get Things Started!

"Why spend your money on food that does not give you strength? Why pay for food that does you no good? Listen to me, and you will eat what is good. You will enjoy the finest food." - Isaiah 55:2

Your first and most important step to increasing your metabolism so you can burn fat and get a leaner, healthier and more attractive body is to begin eating better. Follow these guidelines starting today. No excuses. Make the time to do it.

1. The most important key to success is to surround yourself with people who will support you and your goals. A strong support system is crucial to your overall success.

2. Always eat breakfast - Ideally, you should choose from the following:

• Eggs (scrambled with veggies, an omlette, poached or soft boiled)
• Real oatmeal (not the sugar-filled instant stuff)
• Cottage cheese (at least 1/2 cup) and fruit
• Leftovers from dinner as long as it contains protein and veggies (fruit and veggies are your friend. Eat as much of them as you want and with every meal. But you need protein with every meal as well - see number 5).

3. Eliminate ALL calorie-containing drinks such as fruit juice, sweet tea, soda, Gatorade, etc. You should try to only drink water, green tea and in limited amounts - Crystal Light. I suggest also staying away from all diet sodas as well, even if they are 0 calorie/carbs. There are other things in them that you don't want and they will prevent fat loss for a variety of reasons.

4. Eat 4-6 meals per day. Frequent small meals will help speed up your metabolism and keep your blood sugar level throughout the day. The best way to do this is:

• Breakfast
• Mid-morning Snack
• Lunch
• Afternoon Snack
• Dinner
• Evening snack

Men and athletes should aim for the higher end (5-6 meals per day) and women trying to lose fat should stick with four meals per day (breakfast, lunch, dinner and one snack).

The only change to this is during hard training days. On those days, you want to also have a post-workout drink immediately after. This is where a protein shake and some raisins/fruit or a specially-formulated drink (I recommend Surge by Biotest) comes in handy. If you're trying to lose fat, just eat or drink something with protein and skip the extra sugar and carbs from fruit or other sources.

Also, if you become hungry an hour or two after each meal, then you may need to eat more protein at each meal (it helps keep you satisfied longer) and also more healthy fats (avocado, raw nuts, olive oil, natural peanut butter, etc.).

5. Eat protein with every meal - Get protein from all lean meats - organic is best - (beef, chicken, pork, turkey, fish, buffalo, ostrich, etc.), eggs, raw nuts, cottage cheese, yogurt, etc. This is VERY important. Protein helps speed up your metabolism. It helps build muscle. Muscle BURNS fat. So yes, you want to build muscle to burn fat - You will not bulk up unless you eat enough food, train hard for many years and have the testosterone and genetics to be big (if only it were so easy!).

6. Elminate any and all sugary foods or processed foods. If it comes in a box don't eat it! The rare exception to this rule is real oatmeal, quinoa, unprocessed whole grain brown rice, Ezekiel bread and unprocessed whole wheat pasta (all of which should be eaten in small portions). However, you should only eat the "starchy" carbs at two times during the day - breakfast and after your workout (after the post-workout drink).

For the most part, you want to only shop the perimeter of the grocery store. Why? This is where the best stuff is and the healthiest stuff. Think about it. What is on the perimeter? Meat. Fruits/Veggies. Dairy/Eggs. Legumes. The stuff on the aisles is all the bad food (heavily processed, overly salted, filled with additives and other harmful ingredients like high-fructose corn syrup, trans fats, etc.). The only stuff you should buy in the middle aisles of the store would be frozen veggies (very good for you, and also very convenient and don't go bad as quickly as fresh stuff - So yes, all frozen non-saucy veggies and fruits are fine).

7. Go to Sam's Club or Costco and pick up some of their fish oil caps. You want a basic, high-quality fish oil that contains at least 1,000mg of fish oil per cap (gel caps). You should take AT LEAST two of these with every meal. This means you should have 6-8 or more per day. Yes! 6-8! Six should be the minimum - two per meal! Don't worry about what the label says. Three is not enough to get the health benefits.

Fish oil helps speed up your metabolism and has many other health benefits, so you want to include them in your daily diet. Don't worry about the "fat" or small amounts of calories. People who take fish oil reguarly tend to burn an additional 500 calories per day just from that one supplement! Go to Sam's and get them and take them - two per meal, 4-6 meals per day. Also, keep them in your refrigerator for optimal freshness and potency.

8. Stop drinking soda and junk food - Remove all soda and junk food from the house. If you are unwilling to remove the junk in your home, then you will fail. You will fail because if this stuff is in your home, it will be eaten.

Or, it will be there to tempt you. Or, you will have someone who is "toxic" (a term coined by Chris Shugart in his article - It's Sabotoge! - WARNING: This article contains adult language) and ends up trying to foil your attempts - conciously or unconciously - at getting healthier, losing weight and getting in shape.

It happens all the time. One person loses weight and looks great and the significant other is not secure with how they look or is jealous of you - or something like that - so they offer you bad foods, ask you to skip your workout, don't give positive support, etc. Stay away from toxic people. Many times, they are the people closest to you (friends, family, etc.).

9. Drink a lot of water - Our bodies are made up of water and it needs plenty of water to flush toxins from the body and to help keep our organs and other bodily functions working properly. John Berardi, a nutritionist, recommends drinking half your bodyweight in ounces each day at a minimum. If you weigh 150lbs, you should drink 75 ounces of water.

This doesn't include those who have an active job, train hard, live in a hot and humid climate, etc. That is just the minimum recommendation. You will need to consume more than that due to the above-mentioned conditions. Water is your friend. Slowly work on increasing how much you drink each day and you will see and feel the difference.

Never rely on thirst as a reminder to drink water. By the time you feel thirsty, you are already dehydrated. How do you know you've had enough water? When you pee clearly at least twice per day (not yellow or light yellow), then you are doing well.

10. Don't forget the fat - Your body needs fat for many reasons. Healthy fats are beneficial for normal organ functioning as well as to help you get leaner and healthier. Even saturated fat from lean meats and eggs is beneficial. Be sure to get plenty of healthy fats in your diet from avocados, fish oil caps, raw nuts and seeds, natural peanut butter, olive oil, eggs and lean meats. Your body will thank you.

Now get started!