I was reading Mike Boyle's blog today and he posted a few points on holiday eating. I thought It was a good post because while many nutritionists would have you using their own state of the art calorie counting method, mumbling numbers to yourself like rain man, Mike Boyle keeps it simple. If you ask any fit person nine times out of ten they do not count calories they just generally eat more of the good stuff and less of the bad.
Heres what he had to say:
#1- EAT LESS. This is the top tip. Eat less at breakfast, lunch and dinner. Remember, we don’t need 4-5 meals a day, we need 4-5 feedings a day.
#2 Plan to Fail- as above, don’t eat normally if you know you are going to attend a party. Eat sparingly during the day leading up to a party.
#3- Plan to Fail Part 2- get extra workouts in. Expend more calories in anticipation of taking in more calories.
#4- Forget all the stuff about sparkling water and celery. Just decrease your intake on “party” days and up your activity.
#5- Eat protein. Protein is filling and satiating. Better to eat chicken wings than chips in the mad, mad world of holiday parties.
BOTTOM LINE JUST EAT LESS!
Wednesday, December 9, 2009
Tuesday, December 8, 2009
200 calorie snacks for women
I had a chance to try some of these awesome snacks on the weekend. These recipes were from my friend and wholistic nutritionist Laura Discepola. These recipes are in perfect nutritional balance for a women on a fat loss diet and they taste great. Give them a try and incorporate them into your regular diet to cut out those extra calories and loses some extra fat!
1. Cinnamon Apples n’ Cheese
Ingredients
1 small Apple
Pinch of ground cinnamon
1 tbsp Lemon juice
2 Light string cheese sticks
1 tsp Brown sugar
Instructions
Slice the apple into wedges (remove the core). Sprinkle with lemon juice, brown sugar and cinnamon. Serve with cheese strings.
2. Pear, Nuts n’ cheese
Ingredients
2 oz Low-fat cheddar or mozzarella cheese (less than 7% m.f)
1 tsp Almond butter (or natural peanut butter)
1 medium pear
Instructions
Slice pear into quarters. Spread almond butter thinly on the pear slices. Serve with cheese.
3. Berry cottage cheese parfait
Ingredients
3 oz (approx. 1/3 cup) 1% Cottage cheese
1/4 cup Blueberries (or other berries)
2 oz (1/4 cup) Low-fat yogurt (any flavour)
1 tbsp Chopped walnut, pecans, almonds or pumpkin seeds
1/2 cup Sliced strawberries
1. Cinnamon Apples n’ Cheese
Ingredients
1 small Apple
Pinch of ground cinnamon
1 tbsp Lemon juice
2 Light string cheese sticks
1 tsp Brown sugar
Instructions
Slice the apple into wedges (remove the core). Sprinkle with lemon juice, brown sugar and cinnamon. Serve with cheese strings.
2. Pear, Nuts n’ cheese
Ingredients
2 oz Low-fat cheddar or mozzarella cheese (less than 7% m.f)
1 tsp Almond butter (or natural peanut butter)
1 medium pear
Instructions
Slice pear into quarters. Spread almond butter thinly on the pear slices. Serve with cheese.
3. Berry cottage cheese parfait
Ingredients
3 oz (approx. 1/3 cup) 1% Cottage cheese
1/4 cup Blueberries (or other berries)
2 oz (1/4 cup) Low-fat yogurt (any flavour)
1 tbsp Chopped walnut, pecans, almonds or pumpkin seeds
1/2 cup Sliced strawberries
Wednesday, December 2, 2009
8 foods you should eat everyday
1. Walnuts and other nuts
Substitutes: almonds, peanuts, soy nuts (especially for their heart-disease-prevention potential), pistachios and macadamia nuts.
Walnuts are richer in heart-healthy omega-3 fatty acids than salmon. They're also loaded with more anti-inflammatory phytochemicals (polyphenols) than red wine and contain half as much muscle-building protein as chicken. Get one daily 1-ounce portion, or about 7 nuts, to enjoy the benefits of walnuts.
2. Beans
Substitutes: kidney, fava, pinto, lentils and peas.
Black beans boost brain power because they're full of anthocyanins, which are antioxidants that improve brain function. One 1/2-cup daily serving of the beans provides 8 grams of protein and 7 1/2 grams of fiber. Beans in general are low-calorie and free of artery-clogging, heart-disease-promoting saturated fat.
3. Spinach
Substitutes: kale, bok choy or romaine lettuce.
Spinach is rich in plant-based omega-3s and folate, which helps to prevent heart disease. It's also a good source of lutein, a chemical compound that fights macular degeneration. Spinach is "man food" because "it builds muscle and, while not an aphrodisiac, may help men out when they get that lovin' feeling."
4. Yogurt
Substitutes: Cottage cheese, kefir or soy yogurt.
Yogurt boosts your immune system and protects against cancer, and yogurt with live active cultures provides great pro biotic protection for your digestive system. It balances good bacteria in your gut, which helps you to better absorb vitamin B, zinc, calcium and carbohydrates and avoid digestive upsets like nausea, constipation, diarrhea and bloating. Make sure to buy yogurt that lists "live active cultures" on the label.
5. Raspberries and other berries.
Substitutes: acai berries (it may be easier to find acai berry powder in health-food stores), purple grapes, prunes, raisins and strawberry
Some call blueberries the miracle fruit because they contain more antioxidants than any other well-known fruit. They also help to prevent cancer, diabetes and age-related memory loss. Because they're rich in antioxidant vitamins A and C, they also boost cardiovascular health.
6. Oatmeal
Oats are the first food to get FDA approval for their heart-disease-prevention potential. They contain soluble fiber, which protects against heart disease by making your arteries suppler and lowering your blood cholesterol level. Oats do have carbs, but they are complex carbs, which means that through their protein content (there are 10 grams of protein per serving of oats), they slow down the release of sugar to the blood stream, making it possible for you to use the fuel as energy and to build muscle. Building muscle helps you burn calories more efficiently, even at rest.
7. Eggs
People who consume eggs as part of their breakfast, consume fewer calories the rest of the day than people who skip the eggs. Eggs also contain all 13 essential amino acids making them a complete protein. Women who are low in vitamin b12 should include eggs in their daily diet.
8) Carrots
Substitutes: sweet potato, pumpkin, butternut squash, yellow bell pepper, or mango.
Carrots are a great source of the fat-soluble phytochemicals beta-carotene and vitamin A, which help protect you against cancer and inflammatory conditions, such as rheumatoid arthritis and asthma.
Substitutes: almonds, peanuts, soy nuts (especially for their heart-disease-prevention potential), pistachios and macadamia nuts.
Walnuts are richer in heart-healthy omega-3 fatty acids than salmon. They're also loaded with more anti-inflammatory phytochemicals (polyphenols) than red wine and contain half as much muscle-building protein as chicken. Get one daily 1-ounce portion, or about 7 nuts, to enjoy the benefits of walnuts.
2. Beans
Substitutes: kidney, fava, pinto, lentils and peas.
Black beans boost brain power because they're full of anthocyanins, which are antioxidants that improve brain function. One 1/2-cup daily serving of the beans provides 8 grams of protein and 7 1/2 grams of fiber. Beans in general are low-calorie and free of artery-clogging, heart-disease-promoting saturated fat.
3. Spinach
Substitutes: kale, bok choy or romaine lettuce.
Spinach is rich in plant-based omega-3s and folate, which helps to prevent heart disease. It's also a good source of lutein, a chemical compound that fights macular degeneration. Spinach is "man food" because "it builds muscle and, while not an aphrodisiac, may help men out when they get that lovin' feeling."
4. Yogurt
Substitutes: Cottage cheese, kefir or soy yogurt.
Yogurt boosts your immune system and protects against cancer, and yogurt with live active cultures provides great pro biotic protection for your digestive system. It balances good bacteria in your gut, which helps you to better absorb vitamin B, zinc, calcium and carbohydrates and avoid digestive upsets like nausea, constipation, diarrhea and bloating. Make sure to buy yogurt that lists "live active cultures" on the label.
5. Raspberries and other berries.
Substitutes: acai berries (it may be easier to find acai berry powder in health-food stores), purple grapes, prunes, raisins and strawberry
Some call blueberries the miracle fruit because they contain more antioxidants than any other well-known fruit. They also help to prevent cancer, diabetes and age-related memory loss. Because they're rich in antioxidant vitamins A and C, they also boost cardiovascular health.
6. Oatmeal
Oats are the first food to get FDA approval for their heart-disease-prevention potential. They contain soluble fiber, which protects against heart disease by making your arteries suppler and lowering your blood cholesterol level. Oats do have carbs, but they are complex carbs, which means that through their protein content (there are 10 grams of protein per serving of oats), they slow down the release of sugar to the blood stream, making it possible for you to use the fuel as energy and to build muscle. Building muscle helps you burn calories more efficiently, even at rest.
7. Eggs
People who consume eggs as part of their breakfast, consume fewer calories the rest of the day than people who skip the eggs. Eggs also contain all 13 essential amino acids making them a complete protein. Women who are low in vitamin b12 should include eggs in their daily diet.
8) Carrots
Substitutes: sweet potato, pumpkin, butternut squash, yellow bell pepper, or mango.
Carrots are a great source of the fat-soluble phytochemicals beta-carotene and vitamin A, which help protect you against cancer and inflammatory conditions, such as rheumatoid arthritis and asthma.
Tuesday, December 1, 2009
10 Nutrition Rules to live by
I am not a calorie counter or nutrition nazi however I do eat based on certain basic principals. Food is best in its most natural form. I eat mainly whole unprocessed foods, lean proteins good fats and lots of fruits and veggies as we all should. Eating this way will keep you energetic, lean and lowers your risk of almost every disease on the planet.
Our society is dominated by excuses in the form of pathologies; bad genetics, a predisposition to fat storage a slower than normal metabolism etc. It seems like the answer is always in the form of some magic pill or product. Could it be that companies that have something to gain from the solution are overstating the problem?
40 years ago, being overweight was an exception. If you don’t believe me, ask your parents how many overweight kids were in their class when they were in high school. Where did all these diseases and syndromes come from all of a sudden???
One of the major problems is that the customs that previously governed the way we consumed food have been broken down. Set times for breakfast lunch and dinner have been replaced by eating on the go. Prepared meals have been replaced by fast food in predetermined portions. 140 lb females are eating the portion size as their 200lb husbands who are eating as much as their 14 year old son. I believe that the problem is much easier to identify and fix than most would make it seem. If you left you lights on and your car died would you curse your faulty battery or would you just stop leaving your lights on?
So I was reading “The Female body breakthrough” By Rachel Cosgrove and it’s an awesome book for women who want to get over the mental humps that are keeping them from changing their bodies forever. Her ten rules to live by are a nutritional troubleshoot if you are having problems losing body fat. Follow all of these rules along with a regular exercise program before you decide that you have a “problem”. For most people following all (not some or a few) of these simple guidelines along with an exercise program will lead to a significant improvement in body composition, big boneded or not.
1. Eat breakfast within 15 minutes of waking up followed by a meal every 3 to 4 hours
2. Eat a high quality protein source at every meal and eat a mixture of different proteins
3. Eat a fruit or veggie at every meal or snack
4. Eliminate all processed carbohydrates
5. Use healthy oils and fats freely
6. Eliminate caloric beverages and drink half your weight in ounces of water everyday
7. Eat whole foods instead of bars and shakes whenever possible except immediately after a workout
8. Supplement with a multivitamin and omega 3 fish oil daily
9. Always drink a workout shake either during or within 10 minutes of finishing your workout
10. Keep a journal and stick to these rules 90% of the time. Plan to splurge no more than ten percent of the time
It is the interpretation of some of these rules that can be harmful to your progress so if you have any questions let me know.
Derick
Our society is dominated by excuses in the form of pathologies; bad genetics, a predisposition to fat storage a slower than normal metabolism etc. It seems like the answer is always in the form of some magic pill or product. Could it be that companies that have something to gain from the solution are overstating the problem?
40 years ago, being overweight was an exception. If you don’t believe me, ask your parents how many overweight kids were in their class when they were in high school. Where did all these diseases and syndromes come from all of a sudden???
One of the major problems is that the customs that previously governed the way we consumed food have been broken down. Set times for breakfast lunch and dinner have been replaced by eating on the go. Prepared meals have been replaced by fast food in predetermined portions. 140 lb females are eating the portion size as their 200lb husbands who are eating as much as their 14 year old son. I believe that the problem is much easier to identify and fix than most would make it seem. If you left you lights on and your car died would you curse your faulty battery or would you just stop leaving your lights on?
So I was reading “The Female body breakthrough” By Rachel Cosgrove and it’s an awesome book for women who want to get over the mental humps that are keeping them from changing their bodies forever. Her ten rules to live by are a nutritional troubleshoot if you are having problems losing body fat. Follow all of these rules along with a regular exercise program before you decide that you have a “problem”. For most people following all (not some or a few) of these simple guidelines along with an exercise program will lead to a significant improvement in body composition, big boneded or not.
1. Eat breakfast within 15 minutes of waking up followed by a meal every 3 to 4 hours
2. Eat a high quality protein source at every meal and eat a mixture of different proteins
3. Eat a fruit or veggie at every meal or snack
4. Eliminate all processed carbohydrates
5. Use healthy oils and fats freely
6. Eliminate caloric beverages and drink half your weight in ounces of water everyday
7. Eat whole foods instead of bars and shakes whenever possible except immediately after a workout
8. Supplement with a multivitamin and omega 3 fish oil daily
9. Always drink a workout shake either during or within 10 minutes of finishing your workout
10. Keep a journal and stick to these rules 90% of the time. Plan to splurge no more than ten percent of the time
It is the interpretation of some of these rules that can be harmful to your progress so if you have any questions let me know.
Derick
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