The Facts about Food and Eating:
Your muscles are responsible for 90% of the calories you burn each day. The more muscle you have the more calories your body will burn daily. Fat stores on your body in an effort to give a reserve energy source, should the need arise. For us to carry more than our fair share of fat only puts our metabolism at a disadvantage. When we are overweight it is because our intake of calories is more than our activity level dictates. Some foods are more apt to store to fat than others. These points will be discussed at length during this handout. In short, put more muscle on and strip away unnecessary fat for more energy, vitality and longevity.
Fact: The more muscle you have, the faster and more efficient your metabolism will be.
Fact: Eating a small meal every 3 hours and exercising at least 3 times a week will dramatically change your body composition.
Fat is not a bad word. There are good fats, bad fats, fats that store to the body more easily and fats that the body can use for immediate energy. Fat constitutes 9 calories per gram as opposed to 4 calories for Carbohydrates and Protein. It’s important to watch the caloric intake of fat grams because you will have less calories to play with in your daily budget. Saturated fats would be considered the “bad fats” and should be avoided when possible. These include fat found in red meats, butter, margarine, shortening and palm oil. Some of the “good fats” include extra-virgin olive oil, sesame oil, canola oil, safflower oil, almond oil and flaxseed oil.
Arguably the most important part of any healthy person’s diet, water is the key ingredient in your body. The majority of your body’s constitution is made of this. Most Americans are mildly dehydrated due to their lack of intake for proper metabolic function. Water removes toxins and waste, is essential for tissue growth, fat loss and to keep energy levels high. The quality of your water is just as important as the quantity. Purified and distilled water should be chosen over tap water. Although tap water is treated, it still has toxins and impurities in it that can do you more harm than good.
*Tip: Drinking ice cold water throughout the day can help you burn as much as 200 additional calories, because the body has a core temperature that it likes to stay at and the ice cold water is well below that.
The key to an efficient metabolism is choosing foods and eating intervals that keep your blood sugar at a stable level throughout the day. Processed foods will generally spike these levels and then crash, almost as quickly as they rose. This leaves you hungry and energy depleted. We become conditioned to crave these food types because of their effect on our system for immediate energy. This ends up becoming a vicious cycle because the blood sugar levels are much like a yo-yo, leaving most weak, listless, irritable and craving more of these foods to bring the “sugar high” back.
Serving size is vital to understanding, just as much as the contents. Is it one serving size contains or two or four and so on and so forth? Next are calories, followed by carbohydrates, fat, protein, sodium, potassium as well as sugar and fiber. Example: The contents may be 15 grams of fat but the serving size might be two. Therefore eating the entire container is 30 grams of fat, not 15. Additionally, when the carbohydrates are listed at 34 grams and the sugar is listed at 4 grams, the sugar listed is part of the 34 overall carbohydrate calories. Sodium is something you should pay close attention to as it has the propensity to make one bloated.
More About Sodium:
The body will normally get all the sodium it needs from daily healthy living. Unfortunately, the more unhealthy the diet, the more sodium you’re consuming. Soft drinks and fast foods and processed packaged foods are replete with large amounts of sodium for taste and to preserve the food for long periods of time. An example of natural versus processed would be; one cup of canned tomato sauce measures 1482 milligrams of sodium contrasted to one tomato at 10 milligrams. Sodium has been linked to hypertension (high blood pressure). Additionally, 90% of stroke victims have a history of hypertension. Too much of anything, especially sodium is a bad thing.
The best liquids to consume are water and herbal tea. Water is the 1st choice. Milk should be used more as a condiment for coffee or on cereal and lactose free & organic whenever possible. Milk is mucous forming and most individuals don’t tolerate the lactose (sugar) very well. Some are mildly allergic to milk, in fact. Humans are the only species that consume large amounts of milk after infancy. If you fed homogenized milk to a calf it would die. Although it may be high in calcium, much of the bioavailability is diminished because of the pasteurization and therefore, the calcium that can be absorbed is limited. You can get your calcium from green leafy vegetables instead of milk.
These are foods that contain no radiation, chemicals, pesticides or hormones of any kind. Because of the demand for commercial agriculture, as a result of increasing population, foods are being enhanced to provide more quantity in less time. There is a price for this. When you balk at the organic prices you can find solace in the fact that you’re paying a price with your health if you’re not eating organic. Fortunately, more and more, grocery stores and restaurants are offering natural alternatives to what is available currently. Consider also that processed foods are filled with chemicals. Chemicals are generally toxic in nature. As you continue to eat unnaturally, you’ll continue to build more and more toxins in your system. The more toxic your body is, the less your metabolism will work properly. There is a trickle down effect and it does start with what you put into your body.
Any food that does not occur naturally in nature is considered a processed food. Processed foods are almost always higher in fat, sugar, sodium and chemical additives. Like your house, the quality and health of your body is directly linked to the quality of the nutrients that you put into it. Processed foods include; bagels, pasta, cookies, chips, candy, sodas, canned foods and frozen entrees. In addition to contributing to weight gain, processed foods that are high in sugar create a nightmare for your dentist by causing tooth decay and poor oral health.
Tips When Eating Out:
- Ask for vegetables that are steamed, raw or sautéed in water only.
- Don’t order any soups that are cream or meat based. They are usually very high in fat.
- Ask for all dressings and sauces on the side or request that they be omitted from your order altogether. If you do use them try dipping your fork in the dressing and then spearing your food. This will give you a little bit of taste without the excess calories of the entire salad being submerged in it.
- Ask the server to remove bread, butter and or crackers from your table. A roll with butter averages 150 calories per roll.
- Be careful on salad bars to avoid egg yolks, croutons, bacon bits, cheese, bread sticks and olives. Stay away from pre-made salads such as pasta and potato, as well as coleslaw. Mayonnaise is the main ingredient and filled with unwanted calories. In fact, salad dressings in general are the biggest offender in the calorie war. Italian dressing, for example, has 9 grams of fat per tablespoon.
- Keep alcohol consumption to a minimum. It dehydrates you, flushes out valuable water-soluble vitamins, inhibit your body’s ability to burn fat and is converted to body fat fairly easily.
- Pay attention to the side orders that come with your food. For example, you may order a healthy entrée like a turkey sandwich or a chicken breast but it comes with French fries or potato chips. Substitutions are almost always available.
- When the server takes your order, asking for a to-go box right away and split your entrée into two meals can be helpful in portion control as well as giving you a meal for later.
- Ask for your salad to be prepared with Romaine lettuce instead of bib or iceberg. Romaine is much more nutrient dense. You can also ask for more vegetables instead of croutons, cheese and the fattening extras.
Eating On The Road:
There will be times when you’re out of town or on the road and can’t find restaurants that look like they can serve your needs. It is prudent in these circumstances to prepare your meals in advance and bring them with you or stop in at a local grocery store and find the selections you need to stay on the right path.
Preparing For Your Success:
“If you fail to prepare, you prepare to fail”. This saying is especially true when it comes to changing your physique. To be successful, you must be prepared. Before you start your program, the following list is recommended.
- Keep a Calendar Handy- Each day that you stay on your nutritional program (that means a perfect day, no missed meals) place a diagonal line through the box on your calendar. If you exercise the same day, place another diagonal line through the box on your calendar. The two lines will form an “X”. Each week, look over the calendar to review what you’ve done. If you see mostly X’s, your program is on track. If you see a bunch of empty boxes, then you’re not as successful. This is done in an effort to keep from “fooling yourself” into think you’re doing well, when in reality you aren’t doing enough to make real progress in your goals.
- Containers to Store Your Food- Purchase a mixed set of Tupperware. Get 8-10 “meal sized” containers. You’ll find that cooking your meals in advance, weighing and measuring food, will allow you to control you portion and caloric intake exactly.
As soon as you’ve finished your initial consultation, go to the grocery store and select your items. Cook up a week’s worth of food to eliminate the daily time consuming task of food preparation. Also, keep in mind, that cooking more volume takes less time and money in the long run. Whatever you’re not going to eat within in 24 hours you can refrigerate and or freeze for later on in the week.
Schedule Your Meals as Appointments:
If you don’t plan your meals in advance, you’ll end up skipping them and you won’t get good results. Write your meals in your appointment book or on a tickler file for your PDA and give them priority. If you can gain control of your eating habits, that is 80% of the battle in dieting.
Do Aerobics in the Morning:
Twenty minutes of aerobic exercise before breakfast is more effective at burning fat than an hour of aerobic exercise performed later in the day after you’ve eaten several meals. After not having eaten during the night as you’re sleeping, you awaken in the morning with low blood sugar levels and low carbohydrate reserves. Exercising before you eat causes your body to dip directly into your fat stores for the energy required to get your through your workout. If you have a higher amount of fat to get rid of, start with 20 minutes, three times per week and gradually work your way up to 45 minutes of cardio, 5-6 days per week. As you become more fit, increase the intensity of the cardio to keep your body progressing.
Eat Five to Six Times a Day:
If you want to make your body a fat burning machine, you’ve got to eat 5-6 times a day. Think of your metabolism as a small fire. Feeding it small does of kindling (small meals) frequently and watch the fire get bigger and bigger. On the other hand, dump 1 or 2 big logs (big meals) on the fire several hours apart and you’ll be lucky if you don’t put the fire out all together, let alone keep it burning. Eating several meals a day will keep your blood sugar levels stable, your energy level high, and make you less likely to binge at night, and will supply your body with a steady supply of nutrients throughout the day. You can think of the 5-6 six meals as 3 main meals and 3 snacks in between. You can also supplement a few of those snacks with a whey protein, best purchased from Whole Foods, so as to not have any unnatural sweeteners and or substances.
Don’t Starve Yourself:
Reducing your caloric intake to an amount less than eight times your bodyweight may cause your metabolism to institute severe energy measures that will make you grumpy, lackadaisical, as well as reduce the rate at which your body burns calories. It may also cause your body to cannibalize its own muscle tissue for the calories that it needs. A little known fact is that your body will eat it’s own protein (muscle) for the nutrients that it needs before it ever touches fat stores. Eating small meals throughout the day tells the body it’s okay to release fat stores because there is no need to hold on to fat stores.
Combine Your Foods Properly:
Eating protein and carbs together will keep your blood sugar levels from rising too fast. Only eating one macronutrient (Carbs, protein, fat) at a time will not allow the body work at optimum performance and could impede your progress.
Being physically active is a lifestyle. It’s hard to benefit from something when you do it half-hearted or haphazardly. Remember, an intense workout will burn 600 calories as well as an additional 120 calories through the day. When you work out, you’ll get it. When you think about how daunting working out will be, you will not understand. Most people that work out never think to themselves that they wish they hadn’t and that it was a waste of time. Also, there is a benefit to the mind that most do not realize. Working out also releases stress, promotes sweating, which is a toxin release and should be incorporated into your everyday life. Because Europeans walk 10 times as much as us, you’d be hard pressed to find an overweight or obese person overseas, comparative to what you might see on a Saturday afternoon at the mall in the States.
Portion Sizing Versus Calories:
A portion of food is generally the size of your fist. If you’re consuming more than that, you most likely are consuming too many calories in one sitting. Use your common sense when realizing how many calories and how large the size of your food is at any given sitting.
Be mindful that alcohol is a diuretic. It robs you of water-soluble vitamins and dehydrates you. Most people do not drink enough water as it is and are mildly dehydrated before consuming alcoholic beverages. It is a good idea that you drink a full glass of water with each alcoholic beverage you consume. Because alcohol has no nutritional value and is considered an empty calorie your body will easily convert it to fat storage because it sees it as useless.
Build More Muscle:
Building more muscle will serve three purposes.
- 1. Muscle is what gives us shape, tone and is our infrastructure.
- 2. More muscle means more strength and endurance.
- 3. The more muscle you have the more calories your body burns per hour.
Muscle is metabolically active tissue and allows for 24/7 calorie burning. Fat, on the other hand, is metabolically inert. It is stored and used only when necessary.
Keep Your Protein Intake High:
Protein should be the cornerstone of every meal you eat. It helps to prevent muscle loss when you’re losing weight. A good rule of thumb is to take one gram per pound of bodyweight as your protein goal daily. This is generally the amount that those that are weight training and or exercising will adhere to. A sedentary individual would require less protein.
Use Common Sense When Planning Meals:
Breakfast, because it is a “breaking of the fast” of the evening should be your heaviest calorie meal. Follow-up with a smaller lunch and finally, dinner should be the smallest and less calorie dense meal of the day. Since dinner is conventionally eaten between 5-7pm and average bed times range from 10-11pm, it’s best to watch your calorie intake, especially carbohydrates at this time. Your body’s favored calorie for energy is carbohydrates, but activity levels in the evening, for most, are the lowest in the day.
Choose one “free meal” and “free snack” weekly so that you have something to look forward to. It’s best that you do this on the same day each week as to not get confused. Substitute something with your cheat meal that is healthy to keep you from eating too much of the cheat foods. If you’re having pizza, have a salad with it as well and drink water instead of soda or juices. Keep your portion size small and eat slowly. It takes 15 minutes for the stomach and brain to get into sync. Take your time.
Set Goals With A Deadline:
“A goal without a deadline is a wish”- Unknown sage. There’s a lot of power in putting a date or time limit on goals. Additionally, sharing your deadline with multiple people also puts an additional focus on the goals you’ve set and makes it more real for you.
Attitude And Behavior:
“Live in the solution, not the problem”. If you’re having difficulty losing weight and getting in shape, you need to focus less on the obstacles that are seemingly in your way and more on the options that you have at your disposal. There are solutions for every challenge that you face and the key to success is finding out what works and then taking action, hence: “Living in the solution”.
Choosing Your Words Wisely:
The words you choose to express yourself with can have a huge impact on your ability to get things done. For example: Remove “I can’t”, “That’s hard”, and “I’ll try”. Those are all negative and self-defeating phrases that people get in the habit of saying, and they are not empowering. Think about the phrase “That’s hard” for a moment. The problem is, as soon as you believe something is hard, it becomes negative, something you probably don’t want to deal with and consequently you may try and put it off indefinitely. However, if you think of it as a challenge then it becomes something in which you can test your self to overcome and ultimately win at.
Tips To Losing 30 lbs in 30 days:
- Drink 8 ounces of cold water as soon as you wake up in the morning.
- Eat a big breakfast (within 45 minutes of waking in the morning).
- Eat organic foods whenever possible.
- Walk at least one hour per day, preferably outside.
- Stop eating after 6pm. Try to go bed around the same time each night and try to make it around 10pm.
- Do a Candida cleanse to release toxins and get your body’s bowel movements regular.
- Do a Colon cleanse.
- Eat organic grapefruits as a snack a few times a day.
- No artificial sweeteners of any kind. These are Saccharine (Sweet & Low), Aspartame (Equal), and the biggest offender Sucralose (Splendid). All of these are poison and are making you toxic they should be avoided at all costs.
- No MSG, or Monosodium glutamate.
- Take digestive enzymes.
- No diet sodas or diet foods. They are almost always filled with artificial sweeteners and fillers that are making you hungrier and turning your body into a fat storing machine.
- No Fast Foods. They are processed and full of preservatives. Even though they may be touted as being healthy alternatives, they are not.
- No High Fructose Corn Syrup. This is the lowest quality sugar and is easily stored to fat.
- No white sugar or white flower.
- Eat organic apples as a snack food.
- Meat, Poultry or Fish must be organic.
- Limited an or no dairy.
- Do a liver cleanse.
- Eat a big salad with whatever else you’re eating.
- Use organic olive oil and apple cider vinegar for salad dressing.
- Rebound on a daily basis. This is a small trampoline that will help with overall fitness.
- Add Cayenne as a seasoning to your food.
- Breathe. Oxygen burns fat.
- Control your thinking, think positive~ see choosing your words wisely.
- Get colonics on a annual basis.
- Exercise daily.
- Do a juice fast (cleanse)
- Cheat once a week and don’t feel bad about it.
- Do at least 5 of these and you will lose weight. Do as many as you can but doing just one of these consistently and you will see results.