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Losing Covid weight

Apr 4 2021

Over the past year, many of us have experienced unwanted weight gain due to the Covid-19 virus. Stuck inside with family and the refrigerator for 6 months tends to do that. Fear not, help is on the way.

There are many reasons we fail to lose the weight or struggle losing the last few pounds. It’s important to keep this popular phrase in mind, made popular by the late Jack Lalane. “Exercise is king and diet is queen, together they make a kingdom”. This is true for overall health and longevity, however when it comes to weight loss, diet is king!

In the video I will breakdown the following:

My key points to losing those unwanted Covid pounds.
1) Have a plan.
a- Calories.
b- Goal date and sub goal dates.
c- Type of diet- Keto, intermittent fasting or classic bodybuilding, vegan etc.
D- Workout program established.

2) Psychology of weight loss:
a- Build on Success.
b- Don’t harp on failures.
c- Know your weaknesses.
d- Know your goals and keep a constant reminder of them near.

3) Preparation: (Biggest reason people fail is not doing this)
a- Prepare your meals for three days minimum.
b- Be ready in situations that may be challenging food wise.
c- Stay away from triggers that make you “think” your hungry.

Every well-rounded program also has an important nutritional element. That’s why I also offer a nutritional guidance plan for beginners or intermediate fitness enthusiasts, that only costs $20.00. Go to the following link to learn more: Nutrition plan purchase

Click here to watch the video.

Category: Nutrition, View All

Healing Osteopenia and Osteoporosis the natural way

Mar 5 2021

Weak Mind equals a Weak Body:
This post chronicles my wife’s health journey from the brink of destruction back to health utilizing natural remedies and smart training principles.

By Julia Turk:
My 33rd birthday was difficult to celebrate. I remember thinking, how could I enjoy my life when my body felt 93 years old? Everything in my body ached; I felt delicate, as if I could snap with a twist in the wrong direction or speed.

One of the hardest parts was watching my thick hair fall out in clumps; my health issues were so severe it became a real problem for our condos plumbing system.

After getting some blood tests and a bone scan, (John had to convince the doctor to do this because he felt I was too young to have porous bones, even though I had low back pain and a family history of osteoporosis. ) The bone scan revealed I had Osteopenia in my spine and hips; I was sent home with a prescription reserved for someone more than twice my age. As soon as I started this regimen, I felt even WORSE; every one of my joints ached, especially my jaw.

When my husband researched this further, he discovered that a ‘rotting of the jaw-bone’ was a common side effect for individuals taking this medication for long periods of time.

John is a passionate health professional who took my health very personal. He wanted to help me navigate the kind of healing that would work with my body, not against it. John warned doing things his way would not be as ‘easy’ as taking a pill; it would require a change of bad habits and mind-sets that had gotten me in this mess to begin with.

You see, I was a swimwear model and in order to maintain my figure (and keep working) I adopted a harsh exercise regimen and adhered to a strict diet that got me instant results. But this ‘stay skinny’ diet was not supporting muscle growth, bone strength, mental or organ health. Although this served me well cosmetically, it destroyed my vibrant, youthful foundation.

By the time I was thirty-three, I was devoid of energy, had a hard time concentrating, was an emotional wreck and couldn’t sleep through the night. My body was rebelling from my caffeine fueled nights and nutrient-deficient low calorie diet. I had pushed the poor thing into over-drive.

My doctor recommended I gain twenty pounds (to build bone density) and continue taking that disastrous pill along with calcium supplements.

Gaining twenty pounds on my four-foot eleven frame? I trembled at the mere thought.

My husband hugged me, promising he would help find a better way. A couple of days later, his genius intervened with a holistic and creative plan. We would ‘trick’ my body into believing it had ‘gained’ weight by wearing a weighted vest (20lbs), cleaning, doing chores and going up and down the stairs with it on. I honestly thought this would make my fragile frame feel as if it would break, but it did not! In fact, wearing the vest had the opposite effect. I always felt BETTER whenever I did.

This was the beginning of me feeling hopeful that change could happen.

I refused to gain the weight but obeyed the doctor’s orders to take Calcium Citrate pills. Strangely, every time my calcium levels were tested, we discovered my body was not absorbing any of it; my levels had not budged.

The truth was, my body needed to receive calcium though sources it would recognize, which was in actual food. I began incorporating Greek Yogurt which contained calcium as well as probiotics to aid digestion. I added Magnesium Glycinate, Phosphorus and Boron which aids calcium absorption.

Since I love vegetables and was eating a lot of spinach at the time, John had me squeeze a lemon over my leafy greens, this would neutralize the oxalic acid in the spinach, which can bind with iron and calcium, preventing their absorption. My doctor diagnosed me with low levels of vitamin D and placed me on a super-large dose of it one time a week. In order not to overtax my system, John lowered the amount but switched the frequency of my vitamin D dosage to every day.

My husband encouraged me to take weight barring activities more seriously (safe and effective heavy weight-lifting) not for esthetic purposes but to ‘stress my axial skeleton and hips’ and trigger the body’s natural response of laying down more bone. Heavy weight training was something I’ve always hesitated to embrace, for I’m naturally drawn to a more svelte, lithe esthetic. Muscle is something I’ve always seen as beautiful trait reserved for manly men but in order for me to heal, I needed to re-frame that thought. The truth is muscle shapes the body into its beautiful form. It is the foundation of a healthy figure, longevity, metabolism and a healthy immune system in both males and females.

I began to pause and truly reflect about everything I took into my body. John stressed that it wasn’t so much what we added to my diet but what we removed that was most important. I began to ask myself the hard questions…what is the purpose of this food? Will it build or will it destroy? With this in mind, I knew my Diet Coke habit had to go. One of the ingredients in most diet sodas is phosphoric acid; this corrupts the balance of phosphorus in the body which in turn, upset the body’s delicate calcium levels.

It was vital for me to replace this damaging habit with something life-giving. I began drinking hot lemon water, which was great for my nerves, kidneys and bones! Lemon water is known to cleanse the kidneys which also plays a vital role in calcium balance along with the parathyroid gland. If the kidneys are hampered, the amount of calcium, phosphorus, magnesium and vitamin D you absorb may be thrown off. Parsley is also a great kidney cleanser. On a side note, hot lemon water is great for dissolving and preventing kidney stones.

Another facet to regaining my health has been prioritizing my sleep and stress levels. The truth is, I cannot afford the damaging ‘cortisol surge’ of not attending to my care in this way. I am learning (with the help of the Holy Spirit,) to move not out of fear or obligation but with peace and discernment. God is helping me to give up the habit of ‘people pleasing’ by adopting a lifestyle of peace. This means I must say no to things I might enjoy in the moment but might overtax my schedule. Life isn’t about cramming a bunch of frantic moments in. It’s about being happy and present. I am learning to honor the way my nervous system works and give myself the time I need to truly relax and enjoy. I am giving myself the grace to learn a new way of seeing and experiencing life.

My greatest struggle has always been Trust. Early in my life, I learned if I was not in control, things fell apart. For a while, this helped me…until that way of thinking almost destroyed me.

I had to ask myself some more hard questions: Do I think all I have to offer the world is being skinny? Is my ultimate desire to be skinny? Skeletons are skinny…

What I really wanted was to be healthy, vibrant, thoughtful and beautiful.

Asking these questions prompted me to re-define what beauty was to me: Today I believe beauty is not about being that ‘perfect weight’. It’s about being fully confident, satisfied in the present moment, enjoying healthy skin, hair and teeth. It’s about having youthful posture, stamina, strength and flexible movement. It’s about embracing the imperfect ways I connect with others; when I’m healthy I can be funny, compassionate and empathetic. When I am not healthy, I only think about myself and what I am missing out on.

None of those aspects of beauty can be embodied if I am too focused on my weight being ‘perfect’. This reduces the quality of my existence, creating a shallow and closed-off world I don’t enjoy living in. It creates a hell on earth.

When John wanted to change my diet, I struggled hard with letting go of what I knew because I was so used to my contemporaries (other models and some “friends”) attempting to sabotage my success. I wasn’t used to having someone truly having my back.

In the end, I had to ask myself, Do I really believe my loving husband would risk his professional reputation (and our marriage) in order to make me fat? When I put it this way, it made no sense to my logical mind, but it was my damaged emotional history that was trying to get me to see things through a broken lens.

The truth is, God has provided amazing resources! People who love me that are far more learned in the area of health and longevity. (I did not go to school for nutrition or exercise!) Wisdom is accepting you don’t know it all. Having the humility to accept this and then the faith to lean on the right people takes courage. God did not create us to heal alone; for we do better when we are supported by people (and professionals) worthy of our trust.

My advice for anyone going through health issues:

1. Take responsibility for your current state for YOU are the only one who has the power to
change your life.

2. Work through your issues by fearlessly FACING the truth. This shift will help you move past your ‘blockages’ and into greater success.

3. Hire trusted professionals aligned with your values.

4. Give yourself grace to embrace the positive changes (that feel uncomfortable).

5. Relax and trust the process.

6. Keep your eye on the end goal. This is not about perfection but longevity and harmony of mind, body and spirit.

7. Celebrate small victories (which will add up to something amazing).

Remember, life is a series of moments. Be present! Enjoy the journey. If you don’t, you are choosing to waste your life.

Hugs from your fellow health warrior,

Jules

*I thank God every day for John Turk; not only is he an amazing husband but I truly believe that leaning on his wisdom saved my life.

For more encouragement, please check out my website:
www.AbbasHeart.net

Category: Health, Nutrition, View All

Is your thyroid holding you back?

Jul 23 2020

The information contained here is for informational purposes and in no way should be taken over the advise of your doctor or other healthcare provider or nutritionist. Do your own research and consult with your doctor especially if you are already taking medication or under a doctors care.

The thyroid gland, it sits in the front of your neck just below your Adam’s apple, which is why the doctor feels your throat sometimes when he/she is doing a physical. They are feeling for any abnormalities and growths or more specifically a “Goiter”.

In general, the thyroid is responsible for producing the primary metabolic hormones T4 and T3 and another one called calcitonin which regulates calcium levels. When functioning properly, those hormones T3 and T4 can be an exercisers best friend, taking all that time in the gym and helping you burn off excess fat. Unfortunately, that is not always the case and many people experience the side effects of a slow or “Hypothyroid” and don’t even realize it. Many times, thyroid disorders come on gradually and more often than not, most of us attribute it to “getting older”. Then one day you experience joint pain, sluggishness, infertility or heart disease which are a few among many symptoms. You may not even consider it’s your thyroid, which plays a big part in keeping us lean.

So if you notice you have any of the following symptoms below, be sure to see your doctor because an untreated thyroid problem can complicate into other diseases or may be the result of an under lying disease, like an auto immune disorder like Hashimoto’s or a pituitary disorder.
FYI- The pituitary gland is the size of a pea and hangs off the bottom of the hypothalamus which is gland located in the base of the brain. The pituitary senses when thyroid hormones are low and secretes TSH or thyroid stimulating hormone, into the blood stream. It travels to the thyroid gland and tells it to make T4. T4 is then converted into a more active form called T3.

Here are some of the symptoms of a slow thyroid:

Tired or out of breath
Increased sensitivity to cold
Depressed
High cholesterol
Unexplained weight gain
Constipated
Pale-dry skin
Hoarse voice
Puffy face
Hair loss
Brittle fingernails
Memory loss
Infertility

So you ask how does this condition occur?

For some people it can be a genetic inheritance or if you are one of those “yoyo” dieters or poor eaters, you can be setting yourself up for thyroid problems, especially if you suffer from anorexia or other types of food deprivation such as “Fad” diets”. Since women are effected more than men, let’s take a look at how most women are programmed to lose weight- according to today’s culture. So ladies listen up!!!!

Your thyroid problems can actually be caused by a condition called Estrogen Dominance. This is where estrogen and thyroid compete against one another, since they both have opposite effects on fat metabolism (Estrogen stores it). In this case, you guessed who wins this contest.

Most women begin their diet with a daily food intake consisting of a piece of celery and a cracker and decide that should do it for the day. Ok seriously, you will lose weight but the problem is when the body is starved for food, it shuts down many other “less important” processes to conserve energy, one of which is ovulation. Your body say’s “if I’m not getting enough food to support one person, why would I support two?” So your ovaries shut down and Bang…..you now have a hormone problem. Estrogen then builds up because your progesterone is shut down and you guessed it, the weight starts to pack on. In general about 2lbs a month.

That’s one of the main reasons taking birth control causes weight gain. Are you getting it ladies, please stop listening to the latest super models and eat!! They all probably have more problems than you can imagine anyway. That doesn’t mean run out to the nearest Crispy Crème or beef stand and load up. Just be smart about it. Check out my dietary guidelines page for a good starter.

So you ask how do I know if I have a thyroid problem?

Well in addition to having some of the symptoms I previously listed, another way to check or confirm that you may have a problem is by monitoring your rising body temperature. This should be done for 5 days in a row. If your waking temperature is lower than 97.5 you have a low body temperature and if you have symptoms, you should see your doctor for further tests. For women who are menstruating do this test after the 3rd or 4th day of your menstrual cycle as it may affect your body temperature. Be sure to take your temperature before you even get out of bed. So put that thermometer on your nightstand.
Although a lower than normal body temperature is indicative of a slow thyroid there are other medical conditions that can effect body temperature and you should see your doctor for medical advise if you do have a lower than normal rising body temperature.

Other causes or complications of thyroid disorders

1. Sometimes it could be as simple as not enough protein in the diet, especially if your lacking an amino acid called Tyrosine. Amino acids are building blocks of protein and tyrosine helps make thyroid from the mineral Iodine, which leads us to our next one.

2. Iodine is what’s known as a “trace mineral” that is important in the production of thyroid hormones. A deficiency is rare in the United States since most table salt is made up of iodine or “Iodized salt”. In addition, foods like kelp as well as seafood and seaweed are high in iodine.

3. Selenium is also known as a trace mineral and is extremely important in the conversion of T4 to T3, which is the thyroid hormone responsible for eating away fat like packman ate up those little cherries.

4. Some medications may be affecting your thyroid gland. One of the more common ones is Lithium, which is a psychiatric drug. So be sure if you are on any medication that you ask your doctor if it can cause complications to your thyroid gland.

5. Some people suffer from a tumor to the pituitary gland, which produces Thyroid Stimulating Hormone or TSH. So no TSH or improper functioning TSH and no T4!

6. Pregnancy sometimes causes thyroid problems due to a psychologically depressed condition called postpartum hypothyroidism. The body produces antibodies to their own thyroid gland and if left untreated can cause a miscarriage or a condition called preeclamsia. A condition in the last three months of pregnancy that causes a significant rise in blood pressure. Low thyroid is only one cause of preeclampsia as there are others.

7. Radiation from cancer treatments to the head or neck may affect your thyroid. In addition, too many x-rays as well. Be sure your dentist uses good equipment and his/her x-ray machine is operating properly. Also, be sure that if you change dentists, you don’t get un-necessary x-rays done. Have them transferred from the other.

8. Too much fluoride or chlorine and I do mean the fluoride in your tooth paste as well as tap water. They block the iodine receptors in the thyroid gland and reduce production of the hormones. Can you say purified water!

9. If you already take thyroid hormones like synthroid or levothyroxine, certain things like excess soy or fiber can interfere with absorption, as well as iron supplements, calcium supplements and aluminum hydroxide which is found in some antacids. Also cholestyramine, which is used to treat high levels of cholesterol in the blood. So the best thing to do is take them on an empty stomach and at the same time everyday, unless otherwise directed by your doctor or other healthcare provider.

10. You may also be suffering from a condition called adrenal fatigue which has many of the same symptoms of hypothyroid. The two glands usually work together to produce energy. So be sure to ask your doctor about that, especially if you’re a “type A” stressed out person. Usually if one’s effected the other is as well or one could be masking the other.

Be prepared when you see your doctor!

Lets face it, many times doctors are extremely busy and if you don’t take care or due diligence in your own health, what makes you think anyone else is? Doctors can only do so much and many times they need you to do some homework to help them diagnose your condition. Would you go to a financial advisor without a plan and say “hey, make me more money”. They may end up costing you more money! Same thing applies to your doctor. Keep a dairy of how many calories you’re eating for several weeks before your appointment. Write down your starting weight any symptoms you have and when they started? How severe are they? What seems to improve them or make them worse? A list of the supplements you’re taking and medications. The more the doctor knows the less likely you will waste time with un-necessary tests or requests.

For example, I had a client whose blood levels of TSH were within the normal range but low and she was putting on weight but the doctor would not increase her thyroid, because she was “within the range”, which is huge. Do you blame the doctor. He/she had nothing to go on other than weight gain with no proof to back up what she claimed she was eating or how much she was exercising.
I had her write down her exercise routine for six weeks as well as logging her calories meticulously on a web site. She went back to the doctor armed with this information. He increased her dosage based on the information she gave him and lost the weight she gained and feels much better. A good web site I use for logging calories is called www.myfitnesspal.com.

Blood tests:

Before I begin it’s important to remember other deficiencies caused by diet and stress that possibly are effecting your energy levels could be low vitamin B12 and low vitamin D. These two are very common deficiencies and should be tested as well to rule them out.

Once you have a blood test, don’t accept the doctors phone call stating, “your in the normal range” and forget about your thyroid concerns. Ask for the test results and keep a record of them. If you can also show that over the years your thyroid has hit the skids dramatically, even though your with the normal range, isn’t that more ammo for you to discuss with the doctor?

A high TSH level is indicative of a slow thyroid and as of 2003, the American Association of Clinical Endocrinologist has changed the recommendation for what is a normal range for TSH levels. It went from 0.05 > 5.5 to a smaller range of 0.3 > 3.0. So be sure your doctor is aware of current information as well. Some doctors disagree with the change but it is important you mention it.

I get blood work done one time a year and thyroid hormone levels are one of them. Be sure your doctor doesn’t only test your TSH (thyroid stimulating hormone). That actually is testing your pituitary, which may be having issues. Mention that you also want your T4 and Free T3 tested (not “Total T3”) These additions will provide a more complete and accurate measure. Another good blood test is thyrotropin-releasing hormone stimulation test. This is also used to determine borderline cases as well. There are many types of thyroid tests out there and the ones I mentioned are a good start. I recommend listening to what your doctor tells you to do. He or she will respect you far more though as a patient if you are proactive with your health. Remember, you and your doctor are a team. Together you can come up with a game plan for any concerns you may have, just be informed.

Natural ways to aid your thyroid:

1. Some of the first steps in taking care of your thyroid is to eat a balanced diet containing lots of fruits and vegetables. A good addition to your diet is sea vegetables. They are very rich in iodine. A good one is Nori, which is what is used to wrap sushi.

2. Lean meat like chicken, turkey and fish as well as egg whites, will provide you with the required amounts of protein that include the amino acid tyrosine.

3. The best way to get enough selenium is to incorporate Brazil nuts into your diet. You don’t need many, maybe 5 or 6 tops. So be mindful of your calorie intake. Asparagus is good to.

4. That brings us to healthy fats. If your diet does not have enough fat in it, the body will save fat, because it saves what it doesn’t get! That doesn’t mean to load up on it either but things like coconut oil, olive oil, fish oil, flaxseeds, walnuts, almonds and my favorite avocado’s, (not guacamole either) are great choice’s in keeping your metabolism running it’s best. Incidentally avocados are especially good for thyroid health.

5. Eliminate sugar. Not only is it bad for the immune system it causes a spike in insulin who’s main function is to lower blood sugar at all costs. The easiest way to do that is by making fat. Most foods containing sugar are empty calories as well and can limit all the important nutrients your thyroid gland needs.

6. Watch out for Goitrogenic substances. These are substances that interfere with the thyroid glands uptake of iodine and can inhibit its function. They are certain chemicals, drugs and foods. The list is way too long but I will provide you with a link to them. Click on the word above.

7. Eating smaller more frequent meals tells your thyroid to keep burning because food is plentiful. In the old days we didn’t have Costco and Jewel so are bodies became very good at anticipating starvation subsequently making us really good at storing fat. Eating smaller more frequent meals can be a good kick start to a sluggish metabolism that has been abused for years with alcohol, fried foods, sugar and stress.

8. Fiber is good because it helps with one of the most common side effects of a slow thyroid, constipation. In general fiber is also good for digestion and removing toxins from our bodies. These toxins that sit in our bodies from low fiber diets can be toxic over time and cause a host of secondary ailments. Word to the wise, be sure to drink a lot of water if your eating fiber as water is what helps move the fiber through…if you know what I mean ☺

9. A nice cold shower also stimulates thyroid production. What I do when I’m finished showering is turn the water to a slow tricle and run it over my knees or which ever body part is aching or causing you pain. It’s much faster and goes deeper than sitting with ice on it. After about 1 minute on each knee I do a 5-6 quick whole body circles under the cold water and that should do it.

10. Last but certainly not least and in my opinion the most important is…drum roll…EXERCISE. You need about 20-30 mins 3x a week to start and going up from there is even better. I suggest hiring a good personal trainer to make sure it’s safe and effective as well as a productive in the shortest amount of time. I know a good one John Turk :-)

Remember the information contained above is for informational purposes and in no way should be taken over the advise of your doctor or other healthcare provider or nutritionist. Do your own research and consult with your doctor especially if you are already taking medication or under a doctors care.

All the best and hope that helped.

John

Category: Nutrition, Supplements

Healthy Eating for Weight loss and longevity

Jul 17 2020

The following is for informational purposes only. The reader is advised to always check with his or her doctor, nutritionist or other healthcare provider before starting any weight loss program or diet. The information below is a brief overview and contains the opinion of the author in some instances. In addition, always seek professional guidance if implementing any of the information below.

 

Most people begin an exercise or weight loss program without going to their doctor for a complete physical and blood work up. I feel this is an extremely important step in the process of regaining or improving your health or losing weight. It’s important to know if you are beginning on an “even” playing field or if an under lying health issue could be holding you back. It’s discouraging when you have been working out for several months and no progress has been made. Many times there may be an issue with a person’s thyroid, sex hormones or adrenals that can negatively impact progress. Worse yet, sometimes there could be an autoimmune disorder as well.

By seeing your doctor these issues can be ruled out with a physical and blood work up. I have had several clients decide they did not want to get a physical when they started. After 6 months of hard work their progress was minimal. They decided to see their doctor and discovered they had a thyroid issue or diminished testosterone and one even had elevated cortisol levels from stress. If they knew this from the beginning, those 6 months of hard work would have yielded far better results. So I highly recommend seeing your doctor to establish a clean bill of health.

Below are the tests I recommend. These are suggestions but talk to your doctor. In my opinion, the “Normal” ranges have a large gap for the general population, not the individual. So it’s good to know what is “Normal” for you when you are apparently healthy. Also, if you fall into the normal range but are at the low end, the doctor should consider treatment if you are experiencing symptoms. However, in my opinion, the symptoms should be treated and not the range!

 

Complete metabolic panel- (Be sure it includes a liver & Kidney panel and fasting blood glucose)

Lipids and cholesterol– Heart disease

Vitamin D levels- Bones, mood and immune function.

 TSH- Thyroid stimulating hormone- metabolism.

Free T3 & Free T4 (Docs will tell you it’s not needed but insist on doing it!!!)

C-Reactive protein- Detects inflammation.

 Sed rate- Indicator of inflammation and autoimmune disease.

 B12- Energy production

 Cortisol- Adrenal gland function and belly fat- MUST BE an AM blood test.

 Ferritin- Detects Anemia and may indicate hypothyroidism if its low. Also could identify Vitamin C    deficiency, which effects healing.

Total iron- General fatigue

 Hemoglobin- Goes with Iron, shows body’s ability to carry oxygen.

 Homocysteine- Good indicator of possible heart disease and Folic acid can lower it.

 

Men Only:

Total Free Testosterone and SHBG testosterone (SHBG= Sex Hormone binding globulin)- Fatigue, muscle loss, weakness weight gain. (MUST BE a Morning TEST)

 PSA- (No need if you’re under 40 with no symptoms)

Women Only:

Estrogen -NOTE there are three estrogens- E1 -Estrone, E2 -Estradiol, E3 -Estriol  and each has significance in women’s health.

Progesterone- works in a balance with estrogen.

 

Food allergies and intolerances:

Another important component in the fight to remain young is to stop inflammation in the body. One of the biggest culprits for this are food allergies and food sensitivities. Most times if you have a food allergy you will experience more severe symptoms like hives, inability to breath or even sudden death if medical attention is not given. So food allergies to things like peanuts definitely won’t go un-noticed; however many times we can develop sensitivities that slowly chip away at our immune defenses with a low level assault that leaves us with unexplained symptoms like, a runny nose, bloated stomach, joint pain, headaches, heart arrhythmia’s, swelling, changes in menstruation or just general lethargy. If you are experiencing any of this you may have a food sensitivity or a Histamine intolerance. 

The problem with food sensitivities is that many times they can slip under the radar because standard blood tests for food allergies won’t detect them. There are a few things you can do starting with the easiest and least expensive option:

1- You can do an elimination diet for atleast a month. It usually takes that long to clear the reactive substances from the body before you will feel like yourself again. After a month, introduce the foods back in your diet one at a time and see if you have any symptoms reappear. Symptoms may take up to 48hrs in some instances. You may want to see a good nutritionist or dietician for more detailed information on this type of diet plan because it is not as easy as it sounds.

2- Another option is a practice that utilizes muscle testing. It’s called Applied kinesiology.

3- There are also several different types of doctors that specialize in this line of work. They are: Dr. Functional medicine, Dr. Naturopathy or a Dr. Osteopathic medicine. He/she may do a saliva test or other blood tests. A good book to get on food allergies is by Dr. William R Walsh, called- “A complete guide to understanding your food allergies.

The other concern I mentioned was a Histamine Intolerance. Histamine plays an important role as a neurotransmitter in communicating with the brain. It is also is contained in our stomach acid. Some people do not have the ability to clear histamines from high histamine foods we eat combined with the histamine in our stomach acid. Ask your doctor about this possibility as well. Here is a great web site that explains more on this.

 

 EATING FOR SUCCESS:

In addition to helping us be the best we can be, eating a balanced diet is extremely important for slowing down the effects of aging and disease. There are several categories I will touch on that I feel are the most important aspects to creating and maintaining a meal plan that will make you much stronger, leaner and help you age gracefully. Keep in mind these are guidelines for a normal healthy adult and in no way should be taken over the advise of your physician, dietician or other healthcare provider. This is for informational purposes to give clients an idea of what I do to stay in shape.

TOTAL CALORIES:

If trying to lose weight, be sure to eat 10% calories less than your maintenance calories. This will help minimize the amount of muscle tissue lost and will be a safe and slow way to lose weight. The best way to roughly determine your maintenance calories needed per day, is to multiply your body weight by 13 if your active and 11 if you’re inactive. There are other ways to get a more precise number but this is a good starting point that can be moved up or down depending on age, lean body weight, activity level and male vs female. Another thing to keep in mind is to fluctuate your daily calories, one day higher another day lower, but have a weekly goal total. This keeps the body guessing so it doesn’t slow the metabolism or down regulate it from a consistent calorie intake. Remember, the faster you lose weight, the more muscle you lose!

GRAMS PROTEIN: 

It’s important to eat protein with every meal. This will prevent your body from eating that hard earned muscle tissue and will ensure you have enough available at all times to for repair and keep your system functioning at it’s best. It will also help you feel full longer because it takes longer to digest. Note: 1/3 of the calories in a gram of protein are used up during the digestion of it. This is mostly where the term “Thermic effect” of food comes from. It is a good idea when following a resistance program to include more protein in your diet. About 1.6 – 1.8 grams per Kgm of body weight. (See food qualityfor examples of the types recommended)

MEALS SPACING: 

Be sure not to go more than 3-4 hours without food and try to have your largest meals early in the day or before the busiest part in your daily schedule. Eating every three hours helps keep your metabolism running high. Not eating this way will slow your body down because it wants to conserve energy. This is caused by the release of cortisol, which breaks down muscle tissue for energy during periods of starvation. This muscle catabolism (breakdown) is put in high gear after 24-36 hours. So try to eat 5-6 smaller meals per day instead.

BEFORE & AFTER WORKOUT MEALS:

This is a crucial meal to eat and is the best time for nutrient absorption. Your body is rushing to replace the things it needs, like Proteins, Fats and Carbohydrates. So it’s called the “Window of opportunity”. This is the only time I advocate separating your carbs and proteins. Protein is digested in an acidic environment and carbs in an alkaline environment. Eat the carbs and fats first, wait 30 mins and then eat your protein. Eating a whey protein protein drink shortly after the workout will help provide the body with fast digesting complete proteins to help rebuild the muscle you just broke down. That is why some people advocate whey protein drinks after workouts.

The glycemic index is a good guideline to follow for carbohydrates, which is explained, in the next bullet point-Food Quality. I believe sugar is probably the biggest culprit for sabotaging a persons weight loss success; however after a workout the body wants to replenish your muscles stores of sugar (Glycogen). It can do that fast with simple sugars via insulin, the most anabolic hormone in the human body. Insulin is secreted in response to elevated blood glucose (sugar) to help maintain sugar homeostasis or balance. Once insulin is done replacing muscle glycogen extra calories are stored as fat! So any other time you eat excess sugar all you are doing is creating a FAT storing machine.

 FOOD QUALITY: 

“Simple” Sugar and refined carbohydrates should be avoided. When it comes to carbs, choose foods that are a “complex” carbohydrate and not “simple”. Simple and complex carbs are defined by their given Glycemic Index number:

The Glycemic index- indicates how fast a food is converted into sugar. Too much Simple sugar denatures the receptor sites for most of our metabolic hormones like insulin. Too much sugar can cause insulin resistance, which can cause the body to secrete more because it becomes insufficient. The more insulin that floats around the less efficient it becomes. This can lead to diabetes.

The following is a breakdown of the glycemic index. A number below 55 is considered a Complex carbohydrate. Above 55 is considered a Simple sugar.

The Glycemic Index broken down:

Low GI                 =55<
Medium GI          =55>69
High GI                = 70 or more (you can find this at any health food store or online)

 The glycemic index can be found by doing a Google search.

The Glycemic load- is also important, which is how much sugar is in a serving. The glycemic load has become an equally important statistic as the index. The index is used to predict glycemic load. Glycemic index (x) the total grams of carbs per serving. Divide that number by 100. A number from 1-10 is considered low. 11-19 is moderate and over 20 is high. Always shoot low.

What are Net Carbs? Taking the total grams of carbs in a food and subtracting the fiber content will determine net carbs. Most people like to count net carbs because they believe dietary fiber does not affect blood sugar and our bodies can’t pull calories from them. This statement holds true to insoluble but not soluble fibers. So a good rule of thumb when counting net carbs is to determine which ones are soluble and insoluble. Fiber choices are explained more in depth below.

What are “Sugar Alcohols”?  They are artificial sweeteners added to foods. Many are not digestible and have fewer calories than carbs, which is why they are used. It’s easy to tell which foods have them because they will usually list the term “net carbs” in the ingredients list. Some common names are glycerol, erythritol, maltitol, sorbitol, xylitol and lactitol. Basically any ingredient that ends in an “ol”.  Each one listed above has different properties that determine which type of foods they are best used in. What makes these undesirable is that they can cause cramping and a host of other digestive issues and other indirect dysfunctions. Why are they not recommended? Most of these sweeteners are excreted in our urine, which in turn increases the frequency of urination. The increase in urination causes a loss of crucial minerals such as calcium, magnesium and potassium. All these are related to cramping. Magnesium however is vital for muscle relaxation as well as many other vital processes. If we can’t get muscles to relax they become stiff and rigid over time and lend themselves to stiff and sore joints.

Other important food quality aspects are:

  1. No bread or white flower. Unless it’s sourdough, pumpernickel or Ezekiel.
  2. No fried foods.
  3. Limited Saturated fats- however, an occasional steak, butter or cream is acceptable. These are a much better choice- avocado’s, walnuts, almonds, egg yolk, olives, flaxseed, hemp seed and chia seeds. Replace chicken as well with turkey and fatty fish like salmon and sardines.
  4. Eliminate all vegetable oils (used in any way) and select the following instead. Olive oil, avocado oil, peanut oil and coconut oil.

Note: Do not cook with olive due to its low smoke point, which is the point or temperature at which it begins to “smoke”. This is a concern because at this point it not only becomes harmful but also dangerous. Once oil begins to smoke, it is getting close to its “flash point” and could catch fire and ignite the gasses it’s giving off. That’s why olive oil is best used on salads and other cold foods. It does not mean they can’t be used to cook with, just use extra caution. The term “virgin” olive oil is common. What this refers to is at what point the oil is stored after processing it from crushing nuts and seeds or pressing olives in this case. The faster it can be stored it is referred to as “virgin”. This is why they called raw or “virgin”. You can guess then what “Extra virgin” and these other adjectives mean. Stored even faster.

Additional info:

  1. No Trans Fat– it’s usually in many fast foods and processed meats. When you see “hydrogenated” or “partially hydrogenated” oils on an ingredient list, the food contains trans fats. Trans-fat can raise (LDL) cholesterol and increase the risk of heart disease. The same goes for vegetable oil, which denatures the coding on lipid molecules making it harder for the cell to identify. NOTE: Sugar does this as well. That’s why more and more cardiologist are having patients that are experiencing elevated cholesterol levels refrain from sugar. High fructose corn syrup is a huge culprit. It’s a manufactured sugar that is in most processed foods and drinks today.
  2. High fructose corn syrup or (HFCS) is a manufactured form of sugar or corn syrup that consists of glucose and fructose in an “unbound” relationship. This unbound relationship is not like other sugar molecules that are bound and require digestion, like the fructose in fruit, which also contains glucose. Since fructose is sweeter than glucose, the corn industry chemically changed the corn syrup molecule by converting some of the glucose into fructose which makes HFCS sweeter the regular corn syrup. This form of sugar (HFCS) is much cheaper to produce as well. What is unsettling is that the production of HFCS is proprietary and process of how it is made remains unknown. The fructose portion of HFSC bypasses digestion and goes straight to the liver where it converts the fructose into fat, making HFSC a major contributor to fatty liver. In addition, this fructose does not signal insulin secretion to lower blood sugar and causes us to continue eating because the hunger mechanism is not regulated properly and the we never feel full. Since we continue to eat, the glucose portion of HFSC requires insulin to lower blood levels. When the fat cell becomes saturated with glucose it converts the glucose into fructose inside the cell. The higher concentrations of fructose in the cell can be dangerous. So the body turns off accepting more glucose from insulin and the individual becomes insulin resistant. Subsequently, more and more glucose will be left circulating in the blood and become a major contributor of diabetes.

FOOD VARIETY: 

Eat a variety of proteins, fish, turkey, eggs and lean meats. Lentils are high in protein and excellent when combined with BROWN rice as well as peas.

  1. Eat as many green vegetables as you wish and choose other “colors” as well. Keep in mind vegetables that grow in the ground like carrots, beats, potatoes and parsnips have more calories per serving than most vegetables that grow out of the ground.
  2. Make your meat and dairy grass fed and antibiotic free. A personal favorite of mine is Greek yogurt. Also, if you’re lactose intolerant a good substitute for milk is almond milk. A brand called “Silk” is excellent and the unsweetened version only has 35 calories per serving. Note- if you are lactose intolerant whipping cream and fermented cheeses like Parmesan have next to no lactose in them from the fermenting process.
  3. Consume fruits consisting of a low glycemic index. I believe focusing on berries is best. For more variety these are good as well- apples, kiwi, cherries, grapefruit, oranges, peaches & plums.
  4. Eat whole grains and not white flower. For example- Eat brown rice not white and have wheat pasta instead of regular. Note: I do prefer Basamati white rice because it’s easy to digest. Regarding whole grains, it’s better to eat what are called “sprouted grains”. It’s a process in which the grain is soaked in water and then removed so it can sprout or germinate. This is done to breakdown the plants Lectin containing outer shell which is a protective mechanism to help keep insects away. This process also makes the grain more nutritious. When humans eat lectins, they can irritate the digestive tract and cause things like leaky gut. Sprouting can be done at home but it is a tricky process and if not done right can be harmful. The best way to break down the lectins and prevent them from harming your digestive tract is to cook them in a pressure cooker. Go online and search for foods containing lectins. You will be surprised at how many foods contain them and may be the cause of your health issues. Another plant to consider as being possibly disruptive to your joints are nightshades. Many people seem to have problems with these plants such as tomatoes, potatoes, bell peppers and eggplant which are the most common. I would do a search to determine which ones may be in your diet and possibly eliminated if you are experiencing symptoms. These are definitely worth investigating if you suffer from joint pain or feel really stiff all the time. Many times, people don’t blame nightshades because the effects usually occur days after eating them. So be very alert when eliminating nightshades and reintroducing them. You need at least a month to “clean out”.

SALT:

I always recommend not salting your food and to be aware of food labels and how much sodium is in the product. Daily sodium intake for normal healthy adults should be below 1500mgs a day. There are approximately 9 different types of salt. I like to use Himalayan pink salt. It tastes cleaner and has 84 essential minerals your body requires. It can reduce muscle cramping and spasms, promote blood sugar health and also help to promote a healthy PH within the cells. 

WATER INTAKE: 

It is very important to drink approximately 1 oz. per kilogram of body weight (89kg =195lbs / 89 ounces a day) spread out evenly throughout the day. It will not only keep you healthy and hydrated but it will also aid in fat loss. When the kidneys don’t get enough water they work harder and don’t function at their best. The liver is forced to work harder to help out and “puts aside” it’s less important tasks, like burning fat for energy. Instead it will use more carbohydrates, which is easier to use than fat and much more is stored in the muscles than the liver.

One more important water fact. Try not to drink too much with a meal because it will dilute the digestive enzymes. Have it about 10 minutes before a meal or 45 minutes after. NOTE: for athletes or people sweating a lot be sure to drink a 7% or less carbohydrate solution using glucose polymers. This will help absorption during extensive sweating. That is about 65-70 calories per 8 ounces or 236 milliliters.

FIBER: 

Fibers are the structural parts of plants. Most are complex carbohydrates. Fibers can also be classified according to their solubility in water. Two types of fibers include soluble and insoluble. In general, water-soluble fibers dissolve in hot water and occur in high concentrations in fruits, whole grains, oats, barley, legumes, and some vegetables; water insoluble fibers are found in higher concentrations in vegetables, wheat, and cereals. It is important to include both types of fiber in your diet. Water-soluble fibers delay the stomach’s emptying and the transit of chyme through the intestines; they have also been shown to lower blood cholesterol levels. Water insoluble fibers accelerate the transit time of chyme and increase fecal weight. In the body both types of fiber slow starch breakdown and delay glucose absorption into the blood. Most healthy adults require approx. 21-40 grams of fiber a day.

SNACKING:

Many people have a need or desire to eat late at night before bed. I am a firm believer in not eating carbohydrates at least 4 hours before going to bed. That means any carbohydrate other than green leafy vegetables or other low-calorie vegetables i.e., hearts of palm, artichokes, tomatoes, onions and string beans. I also feel competitive athletes or other persons striving to obtain a low level of body fat and who are on a calorie restricted diet, should consume about (2) oz. of lean meat protein right before bed. Turkey is best for it’s L-tryptophan content, which helps us fall asleep. This form of protein will provide the body with a “time released” version of amino acids while you are sleeping, which is 8 hours without food. This is a good habit to minimize muscle breakdown and keep hunger at bay. To re-iterate, I believe in doing this only when the individual is on a calorie-restricted diet. So be sure your not eating a lot of junk or empty calories late night.

VITAMINS & SUPPLEMENTS: 

I am not a big believer in taking vitamins if you are healthy and under 40 years of age. Vitamins are needed in small amounts and minerals even less. Some vitamins, if taken in excess, such as Vitamins A, D, and E & K are harmful to the liver. Too much Vit B6 (More than 600mg/day) can cause loss of sensation in peripheral nerves. Too much Vit D can cause excessive Calcium deposits.

There are two kinds vitamins, water soluble and fat-soluble. Fat-soluble are stored in our bodies adipose tissue so they are easier to overuse and become dangerous, especially to organs like the liver. As we age our digestive systems are not as efficient due to aging, poor diets, antibiotics, prescription drugs, alcohol and other environmental factors. So supplements, if taken wisely under a knowledgeable professional, can be a good addition, especially a good protein supplement or bar. If you are one of those people that must eat on the run, it’s important to remember, protein supplements ARE NOT meant to be meal replacements and only to be used as a supplement to your regular diet. If you have a poor diet or have been advised to by a Nutritionist, Dietician or Physician or you are involved in a vigorous exercise program, I believe supplements have their place and can be a good addition to a healthy lifestyle.

More below on supplements.

AS ALWAYS CHECK WITH YOUR DOCTOR BEFORE TAKING ANYTHING, ESPECIALLY IF YOUR HAVING SURGERY or PREGNANT!!!!! Supplements are not regulated so many times you are not getting what is reported on the label in product strength, contents or quality. The following recommendations are for informational purposes and in no way should be adopted or applied unless discussed with your physician.

Supplement RULES: SERIOUS BUSINESS.

1) ALWAYS, check with your doctor or other healthcare provider before taking any supplements: See a D.O. (Doctor of Osteopathic Medicine or a Naturopathic Doctor )

2) May interfere with Surgeries, Medications, or other procedures. See 3 & 4 below:

3) Fish oil & gingko biloba- inhibit Clotting.

4) Grapefruit- can endanger a person taking medication because it blocks the enzyme your body uses to break down certain drugs. In turn the body can reach toxic levels of the medication. Not just grapefruit but other citrus fruits like limes and others. The medication list is long but involves cholesterol meds, anti anxiety drugs, blood pressure meds and ones that fight infections to name a few.

5) Be careful not to “Double Dip”- Extra accidently taken- i.e. two supplements have the same thing in it.

6) Be sure to read labels for food and other allergies you may have. Be sure to follow the dosage instructions on the labels.

7) As I mentioned earlier the supplement industry is not regulated. So it is a good idea to check the reliability or quality of the supplement you want to invest in by going to the following web site- https://www.consumerlab.com. There you can learn about products, testing results, warnings, where to buy it, reviews and the latest news as well.

CATEGORIES OF SUPPLEMENTS:

METHODS OF APPLICATION:

-Rubbed on

-Orally

-Sublingual

-Injected

-inhaled

 

TYPES:

-Pro-hormones- Precursors for actual hormones, i.e. Mark McGuire-Adrostennedione

-Anti-oxidant’s- prevents cell membrane oxidation. Cut open an apple and squeeze a lemon on it.

-Vitamins- Water-soluble & fat-soluble.

-Minerals- Usually metals like zinc, copper, iron etc.

-Herbs- Plant sources in which many drugs are made from i.e. The salicin in willow bark converts to salicylic acid which is what aspirin is made from.

 

BOOKS:

Herbalism, Nutrition almanac, Deep nutrition, Sports Nutrition.

 

The supplements below are currently used by the medical community and have proven health benefits. 

 

* Co Q10- Heart health, helps create energy. Must be taken if you are on statin drugs such as cholesterol lowering meds.

* Vitamin & Mineral- Food based, no “Mega formulas”. Usually for pre-natal.

* Vitamin D3- Bones, immune system.

* Omega 3 (DHA / EPA) – Mental health, heart and inflammation and also thins the blood.

* Trans resveratrol – Knotweed and Red wine. Good for anti aging.

* Turmeric-(Curcumin)- Gives mustard it’s yellow color. This is a CO2 inhibitor like Ibuprophen for inflammation. It’s natural though.

* Magnesium- Help relax muscles and most Americans are deficient. –sublingual Magnesium Citrate is my favorite or a powdered version called- Calm.

* Probiotics- Heal intestinal dysbiosis as well as fermented foods (Immune system)

 

Good luck and I hope this helps

John

 

 

Category: Nutrition, View All

Guys and girls…raise testosterone levels naturally.

Jul 4 2020

So you’re 40 years old and you’re in the gym hitting the weights hard and eating right. A few months goes by and you’re not seeing results. You feel tired, weak, you have no energy and the last time you saw your “soldier solute” was when you had to go to the bathroom in the middle of the night. I think you get the “point”. You may be suffering from “Low T”.

This subject is nothing new and is the latest topic for guys trying to put more lead in their pencil. Sorry I just can’t resist all the adjectives.

At any rate, it’s probably a good idea to have your “T” levels checked by your doctor, which is done through a simple blood test. You may find that one simple pellet or cream is all it takes to get your MoJo back. At any rate, it’s time to see what it is in your life that may be effecting the your “lead levels”…..so to speak.

Ladies don’t be fooled. You need testosterone as well, but the only difference is you require much lower levels than men but it is still an important part of your well being. Like having trouble losing those last few pounds, trying to squeeze into an old outfit or you just don’t know why you’re always tired? I put together a list of what I found are the biggest culprits to lowering testosterone.

Remember to always check with your doctor and don’t just take my word for it. Low T might be related to an underlying medical condition such as a tumor or disease. You can also research much of this information as well. Keep in mind not just people over 40 suffer from low T. Your lifestyle and stress levels or disease can determine it as well.

#1
I recommend that you stay away from high-protein, low-fat diets, especially if you’re doing a lot of endurance related activities like running, cycling or swimming. Not enough carbs can create a condition called ketosis which is good for VERY short term weight loss, however, over longer periods of time it is extremely bad for testosterone levels as well as your overall health. The kidneys reabsorb some testosterone from the blood but in the presence of ketones they lose out and it’s excreted.

#2
Eat a diet rich in monounsaturated fats. This has been known to help the body make hormones like testosterone. Foods high in Mono unsats are walnuts, avocados and almonds as well as flax seeds and fish oils.
“Incidently “T” is made up of cholesterol. So, the rumors about eating a whole egg once in a while are true, only IF you do not suffer from elevated cholesterol levels.
Again ask your Doc.”
#3
Starvation is a testosterone killer! To stay lean, while still maintaining optimal testosterone levels, I recommend eating smaller meals more frequently throughout the day. In order to create testosterone, your body needs an adequate supply of calories. (about 11 per pound of lean body weight) This is why so many good meal plans only implement 1-2 pounds of weight loss per week. When calories are too low (or if you starve yourself) the metabolism slows down. This, in turn, slows down testosterone production, to conserve energy. Before you know it, your hard earned muscle is wasted and used as energy to supply amino acids for glycogen through a process called Gluconeogenesis.

#4
It is important to be sure that you are getting enough sleep. This is imperative for testosterone production. The body’s circadian rhythms are extremely important and they have a direct effect on your testosterone levels. Most males are very familiar with certain effects of those elevated testosterone levels that usually occur in the morning, which is when “T” levels are highest. I won’t go there I promise.

#5
Try having sex more often (once a day is good). Many of our lifestyles effect us especially with work, kids, and stress. This makes having sex fall low on the priority list. Having frequent erections will increase the amount of testosterone in your bloodstream naturally. Sexual arousal sends messages to the brain and the pituitary gland in turn releases a chemical called LH- this stimulates “Big Jim and the twins” to make testosterone. (Need I say more?)

#6
Alcohol is bad because it upsets the balance of the liver. The liver has to work extra hard to produce enzymes to breakdown the alcohol. The same enzymes that help breakdown alcohol are also required for testosterone production. In the presence of alcohol, these enzymes, (located in the testes for testosterone production) are diverted from the testes to help break down alcohol. Makes it easier to pass on that whiskey and coke or a “high ball”.

#7
Over training is a sure fire way to lower your testosterone levels. When the body is under stress, it secretes cortisol, which competes with testosterone. This process occurs when we over train. Signs of over training are: sore joints, sleep problems, loss of appetite and an overall feeling of being tired and run down. So what is better, Under training or over training? Under training, because you get zero progress. Over training- you get negative progress. So what is a guy to do? Call a good personal trainer like me ☺

#8
Lift weights! It is crucial to choose exercises that use more than one joint at a time. For example, the best three moves you can do are squats, bench presses and dead lifts. The reason for this is, these movements require large amounts of energy, which in turn create large levels of blood lactate in a short period of time. These high lactate levels (that are not constant but sporadic) stimulate testosterone production! However, it is important to keep in mind that lifting too hard and too long can shift the body into cortisol production—- and we already know that is something we want to avoid.

So what I recommend is: lifting weights for no more than 1 hour a day. Perform at least three sets of 6-15 repetitions on each exercise and 10-15 total sets of heavy or moderate weights every day and train one body part per week per day. Ladies, the heavy weights are especially important for you, to prevent bone loss as you age and to keep the loss of female hormones to a minimum. We cannot beat natural decline, but we can stave it off and slow it down. When you lift weights your body is in an “anabolic” state. Meaning it’s focused on building up. When we don’t lift weights our bodies go into a catabolic state. This process catabolic state speeds up as we age and starts after age thirty.

#9
As far as natural supplements, I don’t believe in any of the millions of gimmicks out there that claim to increase testosterone and give you a sex drive as well as a manhood rivaling a porn star. However, if you’re a gambling man, there is one that many people claim works for them. It’s called Tribulus Terrestris. Another highly recommended supplement is Zinc. A natural food source is Oysters. They are loaded with Zinc, which helps natural testosterone production. So how does one determine if they are zinc deficient?Try this test:

#10
Testosterone Testing is another important step in the process. Be sure you are not only tested for your total free testosterone but also your bound testosterone. There is a substance called Sex hormone binding globulin that takes a “free ride” on your precious boner builder and renders it inactive. So even if you have high levels of testosterone, you may be “all bound up.” Check out this web site for more info on testosterone:

Good luck and play hard! Whoops… I did it again :-)

Category: Nutrition, Supplements

Are feeling Fatigued?

Jun 24 2020

Many people muster up the courage to enter a gym for the first time or they are trying to get back on track after years of inactivity. What ever the case, did you ever feel that you just don’t have the energy or strength to continue on? Do you just give up and chalk up your fatigue to aging? Partying? or that you- “just don’t have it in you anymore”? Think again, because fatigue many times has an excuse and we continue to live with it thinking there are no options.

I am a firm believer that exercise is the fountain of youth. Those of you who think diet is more important must realize that diet will help us achieve greater success but in the big picture, movement is life and if I had to pick which is more important, in my opinion it’s exercise. keep in mind though without proper nutrition you may not be able to exercise at your highest level and even though you make it through a workout many times you’re worse off when you’re done. Tired, achey, irritable and just plain exhausted. This is where you need to step back and take a long hard look at your diet. Small adjustments in our diet or supplementation program can make all the difference.

Screen-Shot-2015-06-18-at-4.57.42-PM-300x192

 

So how can you tell if your lacking certain nutrients that could be ruining your gym “mojo”?
Energy is dependent on two main things in general; energy in the form of ATP which is made from glucose (food) and the bodies ability to utilize that energy i.e.. vitamins and minerals.

The best place to get vitamins and minerals which are utilized to help convert food into energy is from fruits and vegetables. You don’t even need large amounts. Studies have shown that even if you eat a diet that has more than adequate amounts of calories, you still could be deficient in many vitamins and minerals and feel tired and lethargic, especially if those calories are not the right ones. Combine that with high levels of saturated fats which clog the arteries and now you have a limited ability to transport those needed nutrients.

So how does one determine if there is an underlying cause to your fatigue? See your doctor and get a blood test before starting your exercise program, so they can evaluate what may be causing your low mojo. It could be a simple fix like adding vitamin D to your diet or a b-complex vitamin or Co-Q10 which helps the heart produce energy: NOTE: If you are on cholesterol lowering statin drugs they deplete your body of Co-Q10 and you should be taking supplemental Co-Q10. If you are not, discuss that with your doctor. Don’t just take it based on what I’m saying here. You are a team with your physician.

Screen-Shot-2015-06-18-at-4.53.44-PM-300x166

 

Over the years as a personal trainer, many of my clients have come to me with energy related problems and the cause was discovered through a simple blood test and was corrected. From my past experience as a personal trainer working with hundreds of people, I’ve compiled a list of key markers in the blood that may be the culprit for your fatigue. These are suggestions and are by no means meant for anyone to be self diagnosing themselves. I am providing this for informational purposes. It’s always best to seek your doctors approval before starting an exercise program and Knowing certain things before your doctor visit will help you be more prepared when you do begin. I would hate to see someone suffer for years when the fix could be a simple one. Also, your fatigue could be a more serious sign of an under lying medical problem that needs immediate attention.

CBC’s– Complete blood cell count (Be sure it includes a cholesterol, liver and Kidney panel)

Vitamin D levels– Bones / Mood and immune function

TSH– Thyroid stimulating hormone

T3– (He or she will tell you it doesn’t need to be done but insist on doing it!!!)

C-Reactive protein– Detects inflammation

Sed rate– Indicator of inflammation and autoimmune disease

Calcium levels– Muscle contraction / Bone density

B12– Energy production

Cortisol– Adrenal gland function and belly fat

Ferritin– Detects Anemia and may indicate hypothyroidism if its low. Also could identify Vit C deficiency which effects healing.

Total iron– energy

Hemoglobin– Goes with Iron, shows body’s ability to carry oxygen.

Potassium– Heart muscle health

Homocycteine– Good indicator of possible heart disease and Folic acid can lower it.

If anyone is interested I’m available for online personal training. If you are interested in getting nutritional counseling as well I provide that to.

All the best

John Turk

Category: Nutrition, Supplements

Look younger, feel better and lose weight!

Jun 15 2019

Look younger, feel better and lose weight….

I recently noticed my vision was getting worse. Discouraged by this new symptom of getting older, I reluctantly made an appointment with my optometrist. After my exam was finished, the doctor looked puzzled.

Interesting…your eyes are not getting worse, John. In fact, they’re better. Your prescription is too strong and that’s why your glasses no longer work for you.”

“What? How?” I thought she was joking.

She smiled and said, I haven’t got a clue but whatever you’re doing…keep doing it.

A few months prior, I was diagnosed with an autoimmune condition called Pseudogout or medically known as Calcium Pyrophosphate Deposition Disease (CPDD). The symptoms are similar to regular gout except there’s no medicine for it, no cure or even a prescribed diet. Every Google search landed me in an ugly place.

I basically learned this disease will eventually destroy all your joints. The medical community knows little about it and most who are diagnosed are doomed to the joys of joint replacements.

I noticed my pain started in my bad knee and slowly moved to other joints. Many people who have this condition go for years without a diagnosis because it requires aspirating the ailing joint, looking out for Calcium Pyrophosphate Crystals. Pseudogout, an autoimmune disorder, is a form of arthritis. I’ve suffered from this condition for over ten years but I was not properly diagnosed until this past March. My father suffered from Psoriatic arthritis and my sister has M.S. So there seems to be autoimmune issues within my bloodline.

I decided to find out everything I could regarding this disease. But, I knew the most important thing I could do was not claim the disease in the first place.

I eat really well, exercise…I don’t drink… smoke… do drugs…even my lifestyle supports a low stress levels! I had a hard time understanding how this could be happening.

I decided to look at the habits I could control and the first thing that came to mind was my diet—it’s an ‘activity’ I do at least three times a day, so it’s something crucial to consider. I took a good hard look at what I ate and began to cut out all sugar (even fruit) and starchy carbs (rooted veggies). I was basically doing my variation of the keto diet, which includes green vegetables and cruciferous vegetables.

Unlike a true keto diet, I still eat a large quantity of protein each day and this does not follow the ketosis protocol. I eat about 1.5-2.0 grams of protein per of pound of body weight. I eat more than most because I’m passionate about building and maintaining muscle. Through trial and error, I’ve discovered what protein requirement works best for me. Muscle is, in my opinion, the fountain youth!

If you’re the type of person not interested in putting on muscle, eating between .09-1.2 grams per kilogram of body weight is fine. If you suffer from chronic kidney disease you will need to follow your doctors recommendations.

In my plan, I only eat organic chicken and trout for my protein. My fats consist of avocado, organic butter, heavy cream, flaxseeds and Brazil nuts (there’s also a lot of omega 3 fish oil from the 10 oz. of trout I eat on a daily basis.)

My smoothie from heaven:
I feel a huge part of my healing process was the daily smoothie I make. Not only did it calm the inflammation in my joints but…I lost weight!

I believe this smoothie contributed to my vision correcting itself and turning back time. If this power-packed drink is rejuvenating my eyes, what else is it doing to the inside of me.

Preparing this drink is time consuming and the taste is something I’ve gotten used to. If the taste is too strong cut back on the ginger or turmeric. To help with time, I blend enough for two days, put the remainder in the refrigerator (still in the blender cup) so it’s ready to go. All the veggies are chopped ahead of time and placed in the freezer. I chop enough for approximately five to six smoothies.

Our world is consumed with quick fixes… popping pills and cosmetic procedures but I believe in prevention through diet, exercise and good hygiene. All of us must invest in something…why not your health? Live without regrets.

I’ve listed my smoothie ingredients below.

NOTE: It’s important to remember that if you are working with a healthcare practitioner such as a doctor, nutritionist, or other holistic or functional medicine doctor, check with them before incorporating this into your daily routine. Many times certain foods can aggravate underlying medical conditions or interact adversely with medications. You should do your own research as well before incorporating anything you read on the Internet. I am putting this out there to let people know what worked for me. Also, this drink is packed with vitamins and minerals. If you are taking vitamins or supplements you risk overdosing.

Frozen Baby kale (Considered the healthiest of all green vegetables)

Frozen Celery – (Detoxifies liver and kidneys and boost fat or lipid metabolism)

Frozen Cucumbers – (high in water, sulfur and silica-both help heal splitting nails and hair)

Frozen Parsley – (Detoxes kidney and blood- good when made into a tea as well)

Ground flaxseed- 3 Tbsp. (Great healthy fats)

Chlorella- ½ Teaspoon or label instructions (Green algae. Oxygenates the body and helps heal)

 

Spirulina- ½ Teaspoon – (Blue / Green algae and considered the most perfect food) 

Lemon- 1 whole- increases the amount of citrate in the urine to inhibit kidney stones. Also aids in absorption of green veggies by neutralizing oxalic acid -aka oxalates.

Ginger root- 2 inch stalk or bulb (Great for inflammation and soothing the stomach) In the photo below, Ginger is on the right.

Turmeric- 1 inch stalk (Great for inflammation and combating cancer) In the above photo Turmeric is on the left.

I also add a natural organic sweeter called Sweet leaf Stevia. I put 4 packets in.

“Re-mineralized” RO water-12 oz. (Reverse Osmosis)  -What more can you say about pure water.

 

Then I blend it up with a “vita-mix” blender. Viola’:

The order in which I place the food items in the blender is important for it to mix thoroughly. If not done correctly, the smaller particles will get stuck in the bottom.

I place them in this order:

  1. Celery
  2. Cucumbers
  3. Parsley
  4. Baby kale
  5. Chopped lemons
  6. Ginger and turmeric
  7. Chlorella & Spirulina
  8. Flaxseed
  9. Stevia
  10. Add hot water to 1/2 the blender and let it sit for 2 mins so the frozen items loosen up. Then add cold water or room temperature depending on how cold you want it.

NOTE:

For those of you that may suffer from a heart condition called “Atrial Fibrillation”. Studies have shown that drinking frozen or cold drinks may trigger this condition. As the cold liquid passes through the esophagus, it comes in close proximity of the cardiac parasympathetic nerve. Read more about it at the link below. What can be even far more symptomatic is ingesting the cold liquid after exercise when your body is already heated up. This is usually when most people drink smoothies-immediately after exercise. This is why I bring it up.

Cold drinks causing Atrial Fibrillation

The best time to drink a smoothie like this is immediately after a brief “fast” (like intermittent fasting). I fast for 12 hours a day and break my fast with this. Your digestive absorption is at its best at your first meal after a fast. Drink this slowly. Eating too much, too fast and having cold liquid can disrupt the digestive process.

The entire purpose of my green drink is to combat inflammation and fill my body with oxygen and cleansing foods for the kidneys, liver and gut. Once the liver and kidneys are healthy along with your gut micro biome (Flora) the body can begin to heal.

I was drinking my green drink for two months prior to my eyes getting examined. I also cut out all sugars and I believe my elimination diet combined with my green drink is what improved my eyesight as well as alleviated 90% of my Pseudogout symptoms (I was told that CPDD was near impossible to cure or improve). All of this happened in a mere two months.

My wife also mentioned another obvious perk–my grey hair has diminished. Only time will tell what other health benefits I will incur; in the meantime, don’t expect me to give up my ‘Green Machine!’

Hope it blesses you like it did for me.

John Turk

 

 

Category: Health, Nutrition, Weight Loss

Are food allergies holding you back?

Mar 21 2018

I wrote this blog to help people research and solve health issues they may have and to know they are not alone in their struggles. Empathy is better than sympathy. I feel your pain. Read on but I always suggest talking to your doctor or nutritionist before you make any dietary changes.

 

In 2009, I was in my living room enjoying some seedless red grapes. I’d eaten them on numerous occasions and loved them. But, this particular time I noticed about 15 minutes after eating the entire bag, I felt a strange burning sensation in my stomach as my body temperature rose. I ignored it, continuing to watch TV. After a few minutes I felt extreme pressure behind my eyes as if they were about to explode and pop out of my head. I sat up and turned to my wife, who was cooking in the kitchen. “Hey hon, I feel weird, I’m going to go lay down”. She looked up from what she was doing and with an expression of a person staring a grizzly in the face, blurting “Oh. My. Gosh…what is wrong?” That did nothing to calm my nerves. I asked what she meant and she began to stutter something about my face being red and totally swollen. At that point, my body was telling me that something was drastically wrong; my heart began quivering with arrhythmias. I told her, “This might be a heart attack. Call 911!” We waited for the paramedics (which seemed like years), my mind racing about what could be the culprit. Were all those stops at Burger King and Poppa John’s during college catching up to me? Were the sins of my past binge drinking nights out to even the score? Or was my type AAAA personality telling me that my time was up? I was scared.

The paramedics arrived and checked my vital signs, which were pretty normal. They said I appeared to be ok but they’d take me to the hospital if I would like to go. Then one of them asked, “Are you having trouble breathing? There’s welts all over your neck.” I noticed my breathing had become very labored. They took me to the emergency after realizing I was in “anaphylactic shock”, a potentially fatal allergic reaction to…something. It turned out to be the red grapes I ate. I didn’t fully comprehend how this was possible because I’ve eaten them so many times without an issue. During a follow up trip to the allergy doctor at a major university in Chicago, I was tested for a grape allergy. After the results were in, the Doc advised that my reaction didn’t happen because of the grapes. In my heart, I knew it was the grapes. He said it was not possible to be allergic to only a certain grape and I had experienced idiopathic anaphylaxis, which in layman’s terms means there is no known cause. But, my gut believed otherwise.

When I got home I took one of the remaining grapes and performed my own allergy test, scraping my arm and rubbing the grape onto the open skin. BANG. My arm swelled with welts. On my follow up visit, the doctor still insisted I was wrong. I brought the grapes in and asked him to test me right there. To his amazement my arm blew up. He said this was a rare case and he hadn’t seen anything like it in his 25 years of practice, calling all his “allergy fellows” in to witness the “rare” circumstance.

In my opinion, my circumstance was not rare. I believe doctors think they know more about people’s bodies than the people themselves; this is why many people suffer more than they need to. A lack of knowledge and dependence on doctors attempting to learn all there is to know about their patient in a 15 minute schedule block. Treating a template instead of coming up with an individualized plan. As patients we feel hopeless and depressed.

The truth is, you know your body better than anyone. Allergies to foods and various environmental factors can affect us in one of two ways. It can be immediate and without question that something is wrong or it can be like a festering sore that won’t go away. If it is the latter, many times it can be difficult to determine what the exact cause is and why you may have an unrelenting head ache, feel tired, itchy, have a runny nose, eczema, body aches, joint pain, a stuffy nose or a stomach that feels like an angry relative that won’t go away. These are all low-level symptoms of allergies or intolerances. They don’t cause anaphylactic shock and can be extremely hard to determine what is the exact culprit. Many of us just chalk it up to aging or an unrelenting cold or something else, hoping it goes away on its own. In addition, most reactions don’t stop even though the allergen has been removed. There is a residual reaction in which the body continues to react sometimes for even weeks after. This too can make figuring out what caused your symptoms even more complicating.

As I reached my forties I notice my joints were really stiff. Stretching helped but the stiffness was back the next day. I would have good days and bad days, searching and paying for the wisdom and touch of physical therapists, doctors, acupuncturists, chiropractors, naturopaths, gastroenterologists, endocrinologists–even herbal specialists. But, there was no relief; all of them sang the notes to the same tune—it was the result of aging combined with years of excessive weight lifting. No magic solution. Basically, I was relegated to managing my pain until I reached Moses’ side of eternity.

But the search went on well into my fifties–with no relief! I almost began to accept it as something I had to deal with. Every now and then I would see someone else from my past who also performed the same athletic activities I did. They, too had been doing them they’re entire life and yet, miraculously, they were just fine. I knew there was an underlying cause and I was determined to get to the bottom of it.

I started to pour over every tidbit of information on pain and inflammation I could get my desperate type A hands on. One day I happened upon an article describing food intolerances (not allergy) as a possible culprit for many of pain symptoms. I didn’t think I could have a food allergy or intolerance because I’ve eaten extremely well and clean for many years; pretty much eating the same things with an occasional box of Dove bars (yes a whole box—don’t judge) or perhaps a box or two of little Debbie snack cakes. (but they’re ‘Little Debbies’…) My sweet tooth is the strongest muscle in my body. I experimented with an elimination diet, getting rid of the usual suspects. My diet wasn’t heavy on dairy, gluten, soy, GMO (genetically modified organism) or MSG (Monosodium glutamate) to begin with so cutting these out wasn’t a big hoopla.

I still felt the same, which was very discouraging. I looked good on the outside, but my body felt like it was 80 years old. This went on for 10 years, until I was 53 years old.

During one of my search and destroy missions I located a book written by doctor William E. Walsh, an allergy specialist located in Minnesota. His book- “Food Allergies, The complete guide to understanding and relieving your food allergies”.  This amazing book helped me understand the cause and effect of what was occurring in my body and why. Learning the ‘whys’ makes change (and carrots) easier to digest. As I mentioned I tried an elimination diet with no luck. Never in a million years did I consider that foods like: coconut milk, onions, garlic, lentils, tomatoes, oatmeal and fruits such as, apples, bananas, avocados, and plums, coffee, almonds and eggs which I’ve eaten for years, would be the cause of my body feeling as if it was fighting a constant low level flu. Those items were not eliminated in my previous attempt because I always considered these “healthy foods”.

I was amazed that many of the things I had problems with were foods my dad had trouble with as well. Of course, that never stopped him from eating them; he was at peace with his patchy eczema skin, bloated stomach and intestinal gas, unconcerned with how the rest of the world felt about it. He continued eating the foods he loved. My dad and I are different that way; I prefer to live pain free. Food is not my life—activity is. Whenever I see the previously mentioned foods that was causing such pain and distress, it was easy for me to avoid. My body’s biggest enemies are: eggs, garlic, onions, fruits and some fats (avocados) . Theses foods make me feel stiff and more sluggish especially that velvety green avocado…I won’t even go there…because it hurts too much to think about it.

To determine what was causing my problems, I followed a plant based diet. The only meats I ate were turkey, salmon and trout. This plan was called the ‘Autoimmune protocol’. When I was doing this, I felt like my fantastic, supple self again. My joints felt oiled, my runny nose dried up, the sluggishness was gone.

Many people are allergic to certain plants and it’s important to keep that in mind. Nightshade vegetables cause havoc for me to (tomatoes, bell peppers, egg plant and white potatoes) and when seasonal allergies kick up (Ragweed, crab grass, mold, dust etc), my immune system is in a tizzy. Why do we suffer more during allergy season? Dr. Walsh explained that during allergy season, our body has a limited capacity to combat other histamines’ released from various foods because it’s already working overtime on all that stuff going on in the air. So during allergy season our bodies are taxed to the max. For the immune system equipped to handle Disney’s Lazy River, this is a tsunami of a problem. Another interesting aspect to research. Foods that are from the same family you are allergic to. For me one was camomile tea. I am allergic to “ragweed”. Camomile tea is from that family. Hense, that soothing tea was also an issue for me as well.

I recently woke up with hives all over my body which was later diagnosed as Urticaria. This happened for a couple of months. Every morning my body looked as if angry wasps had ravaged it as I slept. It was alarming. Going to the doctor did not calm me like I thought it would as I learned that approximately thirty percent of the population suffers from some form urticaria and the medical community has no idea what could be the cause of it. Determined not to become one of the thirty percent; I’d find the cause of mine. It was difficult to pin point because the reaction would be found the minute I got out of bed. I wondered how I could have hives if I hadn’t eaten in almost eight hours? I thought maybe I was allergic to my house or bed or even the wool rug so I stayed at a hotel for two nights. I still got the damn hives. I thought, Could it be the laundry detergent? My sunblock? That sticky strip on my razor? I had no idea what was causing it because nothing in my diet was different.

I had a referral with an allergist who refused to see me until my symptoms alleviated. Well that was super encouraging, especially since many people experience chronic Urticaria, which never goes away. Once again, I was on my own. I experimented with the ‘Autoimmune diet’ and the culprits I was consuming turned out to be chocolate and chamomile tea. I know this because I stopped eating chocolate and when I reintroduced it within 15 minutes of eating, a ninety percent cocoa bar, my body was full of hives. I was relieved to finally know the cause…and at the same time, totally depressed. Why chocolate, God? Noooooo… I discovered my body’s beef with Chamomile because that stuff is in the ragweed grass family and I already know that I am highly allergic to that. I took camomile before bed all the time which is why I woke up with hives.

Below is a list of some of the complex food allergies people may experience but have no idea what is the cause. I won’t go into too much detail here because everyone is different and it can be time consuming. It’s up to you to determine what may be causing your discomfort. This list will NOT include the more common irritants like: peanuts, dairy, gluten, and shell fish. Dr. Walsh calls the main culprits- M.A.L.S. An acronym for the list below.

  • Monosodium glutamate or MSG as it is known. It gives food it’s flavor and is prevalent in many things. MSG or anything that has glutamic acid in high amounts can trigger symptoms. Glutamic acid can be hidden in labels as glutamate. Other foods like peas, corn, mushrooms and tomatoes are naturally high in glutamic acid but they are bonded differently than pure MSG so many people have no problems with them. Added to the list are fermented foods like cheeses. The fermenting process breaks down the foods into its constituent amino acids subsequently releasing glutamic acid producing MSG. What else is fermented- think alcohol? More specifically wine. Wines have citric acid and tartic acid. When their amino acids break down during fermentation we form glutamic acid. Hence, this combo (acid and MSG) is what is probably causing that hangover after your wine tasting.
  • Acids like aspartic acid (Think aspartame), glutamic acid (MSG), phosphoric acid (Think soda pop), citric acid (vitamin C) and malic acid (think fruits) and Tartic acid (think wines) Note: Aspartame, which is made from aspartic acid is an artificial sweetener. Along with glutamic acid, they are also considered neurotoxins. They can aggravate nerves especially ones under the skin. The capillaries swell and place pressure on the nerves and by this mechanism they can cause eruptions in the skin. Another interesting aspect is that a potato is related to a tomato. They grow from the same plant. Tomato grows up and a potato grows down. Both are acidic.
  • Low calorie sweeteners, and the most commonly used ones are aspartame and saccharin. Why? Because they are the cheapest and they are just about in everything that claims to be low calorie or sugar free. Aspartame is made up of two amino acids, which are in most foods. Aspartic acid and phenylalanine. The problem lies in their protein bonds. We get these same amino acids in foods, however their bonds are more complex and take far longer to break. Also, remember they are acids and in the form of low calorie sweeteners their bonds are broken much quicker and released in large amounts into the system. Bang- we got overload, especially if you are sensitive to acidic foods. Along with glutamic acid, aspartic acid is what’s called an excitotoxic acid because of its ability to excite and stimulate nerve cells. In this case over excite them. In excess quantities this may lead to nerve degeneration according to Dr. Walsh. Serious stuff.
  • Sugar refined. This is the category for me that hurt the most. I love sugar and it was really hard to cut it out completely. However for me the pain overrides the pleasure especially since the pleasure is short lived and the pain lasts a lot longer! It seems according to Dr. Walsh that sugars main effect seems to be on the nerves of the body and in particular the brain. Can you say hyperactivity? Many of the reactive symptoms are similar to other toxins affecting the nerves like MSG and other acids. I was shocked to see how many sugars are disguised in food labels with exotic and healthy sounding “natural” names like brown sugar, honey, maple sugar as well as molasses and the obvious ones like corn syrup, high fructose corn syrup and granulated sugar. On another note– most stevia, is usually not pure stevia. If you look at the ingredients more times than not it contains dextrose and if it’s the first ingredient on the list it has a lot of dextrose. Dextrose is genetically manufactured from corn and the process is long and complicated. So read labels folks.

In closing I can’t emphasize just how important it is to become more aware about what we put in our mouths. I do feel many of the food allergies today are a result of what Dr. Walsh outlines in his book. The biggest reason people rarely find relief is it’s extremely hard to stay committed to the dietary changes that need to be made. Most people don’t want to change, accept defeat and claim it didn’t work. A body requires at least thirty days of  TOTAL abstinence. Then begin reintroducing suspect foods. Consider doing the whole30 diet in place of the ‘Auto-immune protocol’. Both are good temporary plans for healing.  I also believe many suffer from what’s called leaky gut. This is a disorder in which the stomach lining weakens, “leaking” food proteins into the blood, triggering an immune response. More often than not if you take time to heal the gut, you will fix the problem. But, this is an entirely different topic and my irritable bowel blog has some points regarding the gut.

The issues I’ve discussed are only the tip of the iceberg. I highly suggest reading Dr. Walsh’s book “Food Allergies, The complete guide to understanding and relieving your food allergies”.

The food available today, including many fruits and vegetables, are nothing like the food our grandparent’s produced. In addition, our soil is not the same and much of the mineral rich dirt has been lost to urban development and pesticides and toxins.

I hope this article gives you hope as your search for relief and healing. Let me assure you, no matter how alien you feel as you ask the waiter if your dish has garlic in it, you’re not on this journey alone.

God bless.

 

John Turk

 

Category: Nutrition

FAD diets and buzz words

Aug 24 2017

FAD Diets; what you need to know.

The following is for informational purposes only. The reader is advised to always check with his or her doctor, nutritionist or other healthcare provider before starting any weight loss program or diet. The diets chosen below are brief over views and contains the opinion of the author in some instances. I do not feel any weight loss programs listed here are bad rather what is applicable to you. In addition, always seek professional guidance if implementing any of the plans below.

Day II of my guest speaking engagement at the beautiful:

Cal-a-Vie Health Spa, in Vista, CA.

Many of us follow “fad” diets because it’s the latest and greatest craze or because a well-known celebrity lost weight on a particular “new” program. However, because someone else lost weight or had success doesn’t mean that we will. Before starting a weight loss program take into account your age, fitness levels, activity levels and medical history. Many times these celebrities have an entire crew behind them, or there are other factors involved such as drugs like steroids or stimulants. So know your limitations, body type, and goals and more importantly make your goals realistic.

Many of these weight loss diets work because of a drastic cut in calories. When this happens our metabolic rate can be brought down in a matter of 24-36 hours, and by as much as 50% according to some studies. This means your body is now burning only half of your calories. Compounding matters further, hunger kicks in after a period of inadequate eating and subsequently sets you up for over eating and binging. A real weight loss program includes all the food groups, strength training, low level aerobics, a slight decrease in your daily calorie levels, and can be followed or maintained for life.

Many of you may have tried some or all of the dietary plans detailed below.

  1. How many of you have had success?
  2. Did you have any adverse side effects, i.e., blood sugar problems, energy problems, didn’t lose weight, stomach issues like IBS or worse, kidney problems or anything else worth mentioning?

While exploring popular dietary programs, we will look at some of the most common. We’ll examine their pro’s and con’s, and also note how they apply to the following criteria:

Weight loss

Overall Health

Maintainable over your life span.

Anti-Aging.

Healing.

Improving Athletic performance and body composition.

 

The South Beach Diet

Designed by a Florida-based cardiologist, Arthur Agatston, MD, who wanted to protect his patients from serious medical conditions like heart disease and diabetes. The South Beach Diet, works by controlling hunger by eating before it strikes so the individual can stop over eating and break the up and down cycle of low and high blood sugar.

The plan starts all people out at approximately 1500-1600 kcals a day, unless an individual needs to lose 100lbs or more. The plan has III phases:

Phase I is a “reboot phase” that lasts 2 weeks. Individuals cut out carbs and focus on lean protein, vegetables, low-fat dairy, and good fats. The recommended calorie intake during this phase is broken down as follows: proteins 30 -35%, carbs 15-20%, and fats 45-55%.

Phase II is termed the “steady state,” where individuals lose their remaining weight. Whole grains are added to the diet along with vegetables, and fruit. While the first phase of the diet is strict, this one opens up more options. The calorie breakdown in this phase is: proteins 25-30%, carbs 30-40%, fats 30-40%.

Phase III, the “maintenance phase,” is meant to be a lifelong process, which allows you to enjoy occasional, cheats while maintaining a healthy weight using the foods from phase II. This phase has the calorie breakdown as follows: – Proteins proteins 30%, Carbs carbs 40%, Fats fats 30%.

Pros:

This is sustainable diet and one can have very good results on the program. It was designed as a healthy living diet with three different phases. Each phase eases the dieter into the next part of the program.

Cons:

It is not a good plan if you are trying to get in ultra lean shape or if you suffer from intestinal issues such as Crohns, IBS or other such disorders hallmarked by a sensitivity to grains. The first two weeks are hard for most people which can lead to failure altogether.

 

AUTHOR NOTE: In my opinion, I would probably reverse how this program works starting with Phase III, maintaining, followed by II, then I. This would ease the dieter into eating better, then gradually introduce them to more restrictions.

Application: This program scores highest with the first three criteria of the list

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

Weight Watchers

This diet is very simplistic. Eat a balanced diet, eat in moderation, and eat what you want. The diet uses a points system to track what you eat and provides motivation by connecting the dieter to a local support system. “Members” attend meetings that incorporate weigh-ins. Dieters can also attend “virtual meetings” online. The Weight Watchers system has evolved over the years but the diet’s flexible principles have remained the same:

Pros:

Weight Watchers has had an admirable track record of success for more than 40 years. It remains very popular today and has a lot of flexibility.

Cons:

A high level of flexibility can also make for more temptations. In addition, this diet is not for athletes or people trying to obtain an ultra lean physique. In addition, the plan can be expensive and tedious at times. If you are someone who doesn’t like to count calories you won’t like counting points either. Weekly weigh in’s are a must and for those afraid of the scale it may be a weekly stressor.

Application: As with the South Beach Diet, Weight Watchers hits a high note with the first three criteria

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

The Mediterranean Diet

If you like to drink wine this is the program for you as it’s allowed in moderation. A true Mediterranean diet focuses on heart healthy fats, seafood, nuts, legumes, tomatoes, and is low in dairy however cheese like feta is allowed.

The dieter is also able to eat fruits, whole grains, and vegetables while olive oil replaces butter and vegetable oils. The plan is full of omega 3 fatty acids and salt is limited and replaced with herbs and spices, which is one of the main reasons why it is hailed as a heart healthy diet. Additional to this primarily plant-based plan, red meat is limited to only a few times a month.

The countries of origin where these foods are consumed can be found in southern Italy, Crete and Greece. Contrary to popular belief, pastas and breads are not staples of this diet and are, in fact, rarely eaten there.

Pros:

The pro’s are many such as protecting against diabetes due to the low carbohydrate content in this diet. Other benefits include improved joint function and heart health attributed to a low sodium intake while increasing the omega 3’s and olive oil. It’s also known to reduce the risk of Alzheimer’s and Parkinson’s diseases. This diet is also great for anti-aging as one can experience benefits rather quickly in the areas of joint pain, stiffness and overall vitality.

Cons:

Many people believe this diet is very expensive, and it can be if you are eating a lot of fish and fresh vegetables. However using more lentils and plant-based foods in place of proteins will cause costs to drop. Also, it’s really not a diet aimed specifically at weight loss. It also requires a lot of cooking, and that takes time.

NOTE: Since the diet is high in seafood one does need to be careful about consuming mercury. A work around is to choose smaller fish like shrimp, salmon, pollock, sardines, herring and catfish.

Application: This diet is most effective in items 2,3,4, and 5.

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

The Paleo Diet

The Paleo diet is an effort to go back to eating how we were biologically designed to eat, allowing us to tap into our genetic potential and start living healthier immediately. The Paleo Diet almost completely eradicates sugar. Unless you’re getting your sugar in the form of fruit, and not much at that, forget it. Sugar causes an energy spike and crash in your system. In turn your body becomes a fat storing machine resulting in the body trying to rid itself of all the excess sugar from high carb diets. By removing almost all sugar from the diet, the body instead grows accustomed to burning more stored fat for energy.

Neither dairy or grains are allowed for very specific reasons. Grains in particular contain gluten and lectins. What are they and what’s wrong with them? Gluten is a protein found in things like rye, wheat, and barley.  Current research is bearing that much of the world’s population may in fact be gluten intolerant (hence all the new “gluten-free!” items popping up everywhere.) Over time, those who are gluten intolerant can develop a dismal array of medical conditions from consuming gluten: dermatitis, joint pain, reproductive problems, acid reflux, and more.

A natural toxin that exist within grains, lectins have a primary function to defend the grain against being eaten. Our gastrointestinal tract is not a fan of lectins. Lectins actually prevent the GI tract from repairing itself from normal wear and tear. This can cause all kinds of damage and a whole host of issues. Lectins will be discussed in more detail below under “The Blood Group Diet.”

Dairy, on the other hand, gives way to two well-known types of intolerance: lactose and casein intolerance. Lactose (a form of sugar) and casein (a form of protein) both can cause problems for the adult digestive system.

Lactose intolerance is a condition affecting most of the world’s population. After the age four, many will lose the ability to properly digest lactose because of a genetic condition that inhibits the expression of enzymes necessary to digest lactose. A good alternative to butter is Ghee, and for milk try either goats milk, coconut or almond milks.

Casein is the primary protein in dairy. It shares structural similarities with gluten (the highly problematic grain protein that was previously explained,) and can lead to severe autoimmune issues. Paleo opponents of dairy say casein wreaks similar havoc in our guts, and it’s true that gluten intolerance goes hand-in-hand with casein intolerance. But is casein a primary cause of leaky gut, (a condition that affects the intestines and causes them to be more permeable) or does it slip in only after gluten has opened the floodgates? Once a floodgate is opened, any protein can enter and cause issues. Also, casein is believed to cause cancer. For more on this, check out the movie “Forks over Knives”.

What can you eat on the Paleo diet?

Meat – GRASS-FED, not grain-fed! Grains cause the same problems in animals as they do in humans.

Fowl – Chicken, duck, hen, turkey…things with wings that (try to) fly.

Fish – Wild fish, as mercury and other toxins can be an issue in farmed fish

Eggs – Look for omega-3 enriched cage free eggs.

Vegetables – As long as they’re not deep-fried, eat as many as you want.

Oils – Olive oil, coconut oil, and avocado oil. No vegetable oil!!!!!!

Fruits – Have natural sugar, and can be higher in calories, so limit if you’re trying to lose weight. I have one serving a day, before workouts.

Nuts – High in calories, so they’re good for a snack, but don’t eat bags and bags of them. Walnuts, Pecans and Almonds.

Tubers – Sweet potatoes and yams. Higher in calories and carbs, so these are good for right after a workout to replenish your glycogen levels.

Pros:

Paleo is great for building lean muscle and losing body fat and has become the go to diet for most athletes or people looking to dramatically alter their body composition.

Cons:

Some studies are suggesting that by cooking grains their lectins are deactivated and their nutrients are then extracted from them. So, the jury is still out on some of the Paleo principles.

Application: Benefits include 1,2, and 6.

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

The Whole30 Diet

This is similar to the Paleo diet, yet more strict. In the book, It Starts with Food, the author claims eating sugar, grains, dairy, and legumes affects not just your weight, but also your energy and stress levels. In addition, many people are intolerant of these foods and don’t even realize it. Therefore this diet is more focused on healing.

Stripping the previously mentioned items from your diet completely for 30 straight days will “reset” your body on all counts. If you mess up (a touch of milk in your coffee, a bite of your friend’s birthday cake and even a small serving of lentils) you have to start over from day one. It only requires a small amount of any of these inflammation inducing foods to break the healing cycle.

The dieter must also abstain from all alcohol, even in cooking, so no wines or cognac rubs on your meats. Basically, one can only eat whole foods as close to their natural state. Nuts and seeds are allowed but no peanuts, because peanuts (a legume) are a food many people may have an intolerance to without even being aware of it. An intolerance isn’t an allergy, but rather something sets off a small-scale immune reaction causing low-level inflammation.

Pros:

This will benefit those suffering from food allergies or intolerances, as well as those who want to lose weight fast.

Cons:

This is very strict and doesn’t promote sustainable life style changes. Because 30 days is a long time to go without sugar, grains, or dairy as well as alcohol and legumes, it can be a daunting time frame preventing people from even considering the diet.

Application: The benefits here span the entire list with the exception of number 3. 1,2,4,5 & 6 (I included number 4 because inflammation is what ages the body.)

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

The Atkins Diet

The Atkins diet is recommended for people wanting to lose weight, who don’t like to count calories, hate feeling hungry and love meat and many other protein based fatty foods. By eating meat, cheese and eggs, and keeping bread and potatoes to a minimum, fat is lost when the body goes into a state of ketosis. Ketosis is a result of the body burning stored fat for energy. B-products of this diet are ketones, which can be easily measured by urinating on what’s called a ketone strip, which can be purchased over the counter at any pharmacy.

In order to get your metabolism into the state of ketosis one must avoid all forms carbohydrates, including healthy ones like fruits!! Also, by cutting carbohydrates and eating more protein and fat, the appetite goes down and you will generally eat less food.

Some people say the Atkins diets effectiveness is short term and that it is not a balanced diet. However the New Atkins Diet created in 2002, adopted a better version of the original diet (which consisted of eating bacon, eggs and meat products.) The new one has a better balance with lean protein and controlled portions of fat and healthy carbs. There are basically four phases in the new version.

In Phase I, dieters begin with just 20 grams of carbs a day and very gradually increase the amount each week. It starts with plenty of low carb leafy greens and high fat and protein to kick start the weight loss. The main idea here is to stop eating foods made with refined flour and sugar and even carb-dense whole-grain foods are off-limits until you reach the maintenance phase.

Phase II of the plan begins to balance the diet allowing the dieter to introduce small amounts of fruit, more nuts and continuing with low carb leafy greens.

In Phase III, presumably you are close to your goal weight and more carbs are slowly added until you reach your goal weight.

Maintenance begins in Phase IV, where the dieter adds more carbs each day until they start gaining weight back.

Pros:

The foods on this plan are appealing for most people and are readily available at all dining establishments. It’s great because calories do not have to be counted and we can eat as much as we like.

Cons:

Constipation was a concern but with the new version it has helped with that a lot. The main reason for this is a low fiber content. This diet also can get expensive with its meat-heavy plan. Critics also claim the diet’s high protein content could harm the kidneys, but this claim has not been proven. Usually problems would be incurred in cases were the individual already suffers from decreased kidney function. Many people that love starchy foods find this diet very hard to follow. Other opponents say that once the dieter returns to eating starchy carbs their weight will be gained back.

 

Application: Highlights include numbers 1, and 6 for body builders desiring to lose body fat.

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

Volumetric Diet

The plan’s philosophy is that most people eat the same volume of food regardless of calories. Therefore, if we try to eat less of such calorie dense foods weight loss can be achieved. So in theory one can lose weight by eating fewer calories yet still feeling full. If this sounds like the ideal option for you, you want to give Volumetric’s a try. The plan focuses on foods that contain more water, such as fruits and vegetables. Less calorie dense than sugary and fatty foods, they are rich in nutrients, and healthier as a result. It’s not so much of a diet per se, but more of an approach to food combinations, more so than a calorie counting focused diet.

Volumetrics is backed by sound research and strongly promotes eating to feel full. A good rule of thumb when trying to plan on eating foods that are not calorie dense is to divide the total calories of the food by the total weight of the food (in grams). If the result is .8 or greater, it’s a calorie dense food.

For example, lets take 100 grams of broccoli. 100 grams of broccoli has 35 calories. 35/ 100= .35- this is not a calorie dense food. We can contrast this with peanuts. In 100 grams of peanuts there is 575 calories. 575/100= 5.75!!! Obviously this is a very high calorie dense food but it occupies the same amount of volume or space in your stomach -100 grams. In general foods high in fiber and moisture like vegetables and fruits are far less calorie dense even though they weigh the same as their drier calorie dense counter parts.

Pros:

The plan by nature forces the individual to eat more whole foods and nutrient dense ones like high fiber fruits and vegetables, and lean meats. It is also a very healthy diet. It also forces the dieter to monitor healthy calorie dense fats like avocados and walnuts, which can place the dieter out of the range on the scale. So small amounts of these calorie dense good fats must be monitored.

Cons:

This doesn’t always work because there are other factors to satiety, like blood sugar, which is actually the most notable. In addition, people who are over eaters tend to keep the same habits on this plan. Since it has fewer calories per serving the individual is satisfied for a far shorter period of time and may get used to eating larger volumes of food more frequently to make up for the calorie deficit. If they go back to eating high calorie dense foods they may actually gain more weight back. Also, it can be tedious searching out foods on this plan that are not calorie dense.

Application: This plan rates best for numbers 1 and 2.

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

Raw Food Diet

This is a plan that incorporates eating as close to nature as possible. The theory is to eat plant foods in their most natural state. This plan was developed in the 19th century by a Swiss doctor (M. Bircher-Benner) and was used as a dietary treatment for common ailments. In recent years the raw food diet has gained significant popularity.

Raw food dieters believe that cooking food causes the break down of many of its natural beneficial enzymes which some believe could lead to the loss of nutritional value. The plan restricts food that is cooked or heated above 120° Fahrenheit and allows the dieter to eat as much and as often as wanted, as long as the food is raw and vegetarian. The focus on fresh produce and avoidance of processed foods is a great health benefit, but some say the diet is lacking in nutrients and is difficult to sustain.

Pros:

Certain foods are better in their natural raw state such as green leafy vegetables and citrus fruits. However foods that contain certain carotenoids like carrots as well as foods with lycopene like tomatoes are better cooked. Cooking them helps make them more bio-available by releasing the antioxidants in them. Sometimes cooking certain foods can release carcinogens in them especially if it is cooked in vegetable oil or burned at all. Also since there is no refined or processed foods the risk of trans fat and refined sugars like high fructose corn syrup are eliminated. Low sodium levels are also another benefit. .

Cons:

Raw foods tend to be very irritating to the digestive tract. So if you have a sensitive stomach, the increase in fiber can be unpleasant. As well, since meat is limited many dieters find they are low in certain nutrients like B12, iron, vitamin D, calcium (Minimal Dairy) and omega 3 fatty acids. Keep in mind also that since food is not cooked, pollutants found during harvest like salmonella and e-coli can be a risk. The raw foods diet is also lower in quality meat based proteins making it harder for athletes to find good dietary proteins.

Application: This plan is good for numbers 1 and 2.

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

Nutri System

Nutri system has been around a long time and has experienced a high level of success. The program is centered around 28 days of preplanned foods, with 50% of the calories coming from carbs and 25% protein and 25% fat. The number of calories for each individual is based on gender and age. The plan can also be individualized for people with diseases like diabetes and certain food allergies. They also have a vegan version as well. Weekly meetings with a counselor are also utilized which helps keep the dieter focused on success.

Pros:

The fact that everything is done for you makes it easier to follow and one can pick the foods in the plan they prefer similar to a grocery list. So your portions, calories and preparations are done for you which makes it is very easy to follow. Some foods like vegetables and fruits can be added outside the plan. This is an easy plan to stick to but maintaining the weight loss can be tricky once the dieter goes back to grocery shopping and cooking in the maintenance phase.

Con’s:

One of the biggest drawbacks can be the cost because everything is pre-made and packaged. Eating out and alcohol is discouraged because there is a chance of extra-added calories from outside sources. Pregnant women, people with kidney disease and other ailments or allergies are not offered specific plans.

Application: This plan is basically for number 1.

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

The Macrobiotic Diet

The diet was started in the 1930’s and centers around Zen Buddhism. It’s a meditation-based diet that requires individuals to meditate and take their time while eating. It also requires the dieter to count how many times each mouthful is chewed (At least 50 times). Like many other diets this one has the dieter refrain from eating refined foods, preservatives, and processed foods while minimalizing animal products and increasing seasonal foods. Another key concept is to stop eating before you’re full. Some other items on the list to avoid are spicy alternatives, alcohol, coffee, sodas, eggs, dairy and poultry. Some vegetables also absent from this plan include spinach, eggplant, asparagus and tomatoes. The founder, George Ohsawa, believes certain foods have a yin and yang quality and nightshade vegetables are not part of that mindset.

The diet is heavily based (40-60%) in whole grains like barley, oats and brown rice and about 20% in fresh vegetables. Beans make up a small percentage. Fish is also acceptable as are all fruits except tropical ones. All and all this is a good plan.

Pros:

Advocates claim this diet beneficial for those suffering from cancer, however the American Cancer Society does not advise utilizing it. It is however beneficial for those with heart disease and diabetes in that it incorporates whole foods like fruits and vegetables as well whole grains.

Cons:

Surprisingly, it doesn’t ban gluten which is known to be an irritant to many people. If you are a person that is “on the go” this plan may not be for you since it requires, relaxation, preparation and time to carry it out.

Application: This plan is basically for benefits 1,2,3, and 4

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

The carb cycling diet

This program is used a lot by bodybuilders and helps them get into their ultra lean condition. The media has given carbs a bad name, but carbs in of themselves aren’t bad, it’s the type of carbs we eat at and at what times we eat them that is bad.

Carb cycling has the dieter cycle their carbohydrate intake on a 3 then 2-day rotational basis. Usually it is advised to eat one to 1.5 grams of carbs per pound of body weight. On the low end, the plan never calls for less than 50 grams of carbs unless a plateau is met. Then, and only then, is it advised to consume fewer than 50 grams of carbs for up to three days. The individual starts with a high carb day, followed by another, and then 3 low carb days.

The carbs are cycled up and down in the following manner:

To make the math simple lets say we have a 200 pound person.

Day 1= 300 grams

Day 2= 200 grams

Day 3= 100 grams

Day 4= 75 grams

Day 5= 50 grams

Day 6= 300 grams

Day 7= 200 grams etc.

The program works really well and I currently utilize it. Emphasis lies on good clean-burning carbs like, sweet potatoes, beans, oatmeal, cooked rices, quinoa and other sprouted grains. Milk and other dairy is avoided as well as simple carbs that have a glycemic index higher than 60. The remainder of the diet focuses on 25% of healthy fats and approximately 35% of protein.

The diet also emphasizes the timing of carb consumption eating almost all of them 6 hours before bed. The only time a simple carb is recommended is immediately after a workout when the body is at it’s peak level of carbohydrate metabolism ready to replenish muscle glycogen lost during exercise.

Pro’s:

This diet is excellent for weight loss especially for those involved in sports requiring a low level of body fat like body builders, wrestlers, and track and field athletes, as well as gymnasts.

Con’s:

Although it is great for getting into condition, it can be hard to stick with the program on the low carb days. If the program is not strictly followed, one day of missteps can ruin any of the other days where you did achieve your carb goals. The other downfall is that our brains run solely on glucose. On the low carb days it’s easy to develop “brain fog” or low energy levels.

Application: This plan is basically for benefits 1 and 6. Note- Category 6 is listed for those sports requiring a lean body composition like bodybuilding.

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

Intermittent Fasting

This program isn’t really a diet per se, it’s a way of scheduling your eating patterns. The main theory behind this plan is that by utilizing the fasting process intermittently each day, you maximize your body’s system called autophagy. The word autophagy means “self-eating,” and it’s a process that your body uses to rid itself of cellular debris, like toxins and helps to recycle damaged cells. It also helps to decrease inflammation, slows the aging process and helps to maximize our bodily functions, like glucose management. In addition some studies claim that fasting before chemotherapy can help diminish the side effects of treatment. More research is needed on this subject so talk to your oncologist before implementing it.

There are different methods by which people fast but the most popular one is by Martin Berkhan from Leangains.com.

This method requires the dieter to eat during an eight-hour period daily. The other sixteen hours are spent fasting. Most people will consume their calories during two meals doing this fast. There are no specific times that are recommended for the fast but most people skip breakfast, eat lunch, and then dinner.

Pro’s:

There are usually only two meals eaten per day so it makes the work week much easier to deal with in terms of less meal prep. Also, the only significant change, if you are already on a healthy diet, is changing the timing of your meals. In addition, studies have shown that fasting allows the body to repair itself and dispose of bad cells much easier during the fasted state. This is great for healing and other diseases such as cancer. Fasting has also been shown to extend the life span of people who practice it.

Con’s:

People tend to have trouble going sixteen hours without food. It can be hard to get used to especially if you are accustomed to the old school way of eating every three hours.

Application: This plan is basically on target in all categories,1,2,3,4,5 and 6.

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

The vegan diet vs Vegetarian

A vegan diet is most often chosen for environmental, health, or ethical reasons. The vegan does not consume any foods containing animal products such as meat, poultry, dairy or eggs. Many vegans will also avoid using animal by-products such as leather, wool, fur, and those found in cosmetics. Many vegans do not approve of how the animals are treated which is another reason they may avoid animal products altogether. The diet is a balanced blend of fruits, vegetables, nuts, seeds, and legumes. The main challenge when eating vegan is obtaining the proper amount of protein. This can be compensated by combining things like rice with beans or tofu, as well as by consuming nuts and seeds.

The lack of iron in a vegan diet, as well as sufficient calcium absorption are additional concerns that can be avoided by including vitamin C with meals. Studies have shown that vitamin C increases the absorption of iron as well as calcium. Calcium, found in foods like spinach, contains oxalic acid (OA,) and OA interferes with calcium absorption. However, vitamin C will help to neutralize OA.

A vegetarian diet is a more relaxed version of a vegan diet and is not as strict. There are different types of vegetarian diets which are listed below that allow certain foods that a vegan does not. Here are different forms of vegatarian diets:

Lacto-Vegetarian No red or white meat, fish, fowl or eggs. Dairy is allowed.

Ovo-Vegetarian No red or white meat, fish, fowl or Dairy. Eggs are allowed.

Ovo-Lacto Vegetarian No red or white meat, fish, fowl. Dairy & Eggs are allowed. (This is the most common form of all vegatarian diets.)

Pollotarian Aka “semi vegetarian” avoids red meat & fish, but does eat poultry and other fowl.

Pescatarian They eat fish, but not red or white meat, or fowl.

Flexitarian Mostly a plant based diet with occasional meat.

Pro’s:

Weight loss is obtained rather quickly from the drop in calories. It’s also been shown than vegans in general have lower cholesterol, blood pressure and it can reduce the risk of cancer and diabetes.

Con’s:

The plan is very restrictive. Those starting out may find themselves reaching for more starch, sugars, and fats to satisfy them, which can cause weight-gain.

Since meat and dairy is limited or eliminated, the individual may suffer from low levels of vitamin B-12. In this case either a B-12 supplement or a fortified cereal is usually advised. Also, getting proteins from legumes such as beans can cause stomach distress as they produce gas during breakdown in the body. In addition, many vegetables are very fibrous. If not thoroughly cooked this can also cause stomach distress.

Application: This plan is beneficial for categories 1,2,3,4, and 5.

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

The Zone Diet

Also known as the 40-30-30 Diet, and made famous by celebrities such as Jennifer Aniston, this diet focuses on eating a balanced diet consisting of 40% carbohydrates, 30% protein, and 30% fats. Derived by biochemist Barry Sears in the 1070s, this method creates an environment that limits inflammation, promotes weight loss, and helps to gain or maintain muscle mass while keeping your appetite in check. Foods like red meat, egg yolks, processed foods and saturated fats are avoided.

The plan advocates eating frequent small meals every four to five hours (3 meals and 2 snacks) as well as a light snack before bed. Total calories are kept low at around 1200 to 1500 per day; and the macronutrients consist of complex carbs, good complete proteins, as well as balanced polyunsaturated fatty acids (PUFA) like omega-3 and omega-6. Consuming excess omega-6 fatty acids gives rise to inflammation in the body, and the typical American diet is high in omega-6 PUFA found in foods like pork, dark meat, processed foods, most salad dressings, mayonnaise and walnuts. Almonds have the lowest omega 6 of the nuts. By adhering to this plan the individual keeps the body “in the zone” or at its peak metabolism.

Pros:

Being a low calorie diet, you can’t help but lose weight. It’s praised for variety and ease of use. It is popular in the fitness industry among sports such as bodybuilding and CrossFit.

Cons:

It can be very difficult to adhere to its strict regimen of frequent feedings. The meal preparation can also become tedious. Since the calories are kept so low, some individuals may even experience a slow down in metabolism.

Application: This plan is best for 1,2,3, and 6.

Weight loss

Overall Health

Maintaining over your life span. (Only if calories are increased)

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

 

The Blood Group Diet

Formulated by Peter J. D’Adamo, this diet is based on the notion that your blood type, whether A,B,O, or AB will determine your body’s ability to lose weight. By knowing your blood type, he professes that you can determine which foods you’ll absorb better and those foods that may be toxic to your body thereby causing you to gain weight. The main idea is that different blood types digest a certain fiber called lectins differently. Lectins’ purpose is to help organisms in nature attach to one another by clumping together. Lectins, if not deactivated by digestion or heat from cooking, can cause our cells to clump together (agglutination.) They mostly affect blood cells and the lining of the digestive tract. If not deactivated, this clumping of cells is interpreted by the body as a foreign invader. The body will then attack itself, causing inflammation, food allergies and other health related problems.

Fortunately in most cases, through digestion, cooking, or other means, about 95% of the lectins we ingest are denatured thereby rendering them harmless. Some though do cause problems and get into the blood stream via “leaky gut” which was discussed earlier. This can be the case with gluten and the nightshade class of vegetables: eggplant, potatoes, and bell peppers. All these can be extremely irritating to our bodies and cause severe inflammation. Inflammation can have a cascading effect leading to other diseases like, diabetes, cancer, heart disease and allergies.

Pro’s:

This is a calorie restricted diet and will induce weight loss. It may also help persons heal if they suffer from lectin digestive sensitivity.

Con’s:

There is very little clinical and scientific data supporting this diet. There is evidence outlining the negative effects of lectins, however the theory that lectins’ influence is determined by your blood type remains unfounded. Also, in order to avoid offenders such as lectins, eliminating entire food groups can result in a nutritional deficiency.

Application: This plan is basically best only at meeting criteria #1 and possibly 5.

Weight loss

Overall Health

Maintaining over your life span. (Only if calories are increased)

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

The Human Diet

This diet was founded by Catherine Shanahan, M.D., a family doctor and athlete who believes in using food to heal the body. The plan is focused on several things, however the main emphasis is on removing all vegetable oils and sugar—the real culprits in cholesterol elevation and many other diseases. Vegetable oil and sugar denature the coating on the cholesterol molecule. This vital coating helps the body identify the molecule for either utilization or removal via the blood stream. Hence, if the cholesterol molecule is not recognized accordingly by the body, subsequently lipid levels in the blood stream can rise Sugar also causes problems with hormone receptors causing another set of problems.

The plan proposes going back to a diet that includes more whole foods such as butter, bone broth, cream, organ meat, meat on the bone, unpasteurized dairy, sprouted grains and plenty of fresh vegetables with limited fruits. The diet is based on limited protein and carbs with an abundance of healthy fats, up to 70%!

The plan is defined by “4 pillars of health:

1- Meat on the bone

2- Fermented and sprouted foods.

3- Organ meat and other specific tissue (i.e. eyes, tongue)

4- Fresh unadulterated plant and animal products.

Pros:

Dr. Shannahan is a highly respected in her field and is a nutritionist to many athletes. This Seems to be a healthy alternative to the typical American diet, and can be characterized as a combination of the paleo and Atkins principles—both of which are good diets. It also helps eliminate sugar cravings and can heal the body from consuming too much sugar and processed foods that destroy healthy tissue and causes inflammation.

Cons:

This plan can be hard to follow for some. Meal preparation and obtaining ingredients can be tough, and most people will find completely eliminating sugar to be next to impossible. Weight loss can be achieved                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   but the burden of calorie counting is something else that is a big part of this plan .

Application: This plan is falls under the 2,3,4, 5 and 6 categories.

Weight loss

Overall Health

Maintaining over your life span. (Only if calories are increased)

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

The Hay Diet (Food combining diet)

Contrary to the name, the diet does not advocate eating hay. The founder’s name is William Hay. The main concept of this diet is to avoid eating certain types of foods together. So that they are digested properly, it advocates eating the following three food groups separately:

1- acid foods (proteins and certain acidic fruits,)

2- alkaline foods (carbohydrates)

3- nuetural foods like fats. Combining these foods apparently prevents protein from being digested in the gut and can lead to the accumulation of toxins from improper digestion.

The plan calls for eating three meals a day. Alkaline foods in the morning, acidic foods in the afternoon and neutral foods in the evening.

Pros:

The dieter gets plenty of fruits and vegetables, which means plenty of vitamins, minerals and antioxidants.

Cons:

The diet does not incorporate enough protein and it does not take into account that many foods like legumes and lentils also contain high levels of protein combined with carbs. In addition, acidic foods like oranges also have a large amount of carbs or sugar. There doesn’t appear to be too much scientific evidence supporting this plan for categorically separating foods this way. There is however evidence that combining foods in which their macronutrients compliment one another (i.e., rice and beans.)

 

Application: This plan is scores best with items 1 and 2.

Weight loss

Overall Health

Maintaining over your life span. (Only if calories are increased)

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

The Grapefruit Diet (Hollywood Diet)

This diet was made popular in the late 1970’s and early 1980’s by celebrities. The objective with the grapefruit diet is to eat ½ a grapefruit with every meal or 8oz of grapefruit juice. The reason behind this is that grapefruit purportedly has an enzyme that helps burn fat. The meals are generally high in protein with moderate carbs and fats, and water must be consumed with meals as well. The program is 12-18 days in length and the caloric content is very low resulting in rapid weight loss.

Pros:

This diet is good for preventing diseases like diabetes, heart disease and other metabolic disorders. It’s great if someone needs to lose weight quickly, however, by doing this it tends to cause a large loss of muscle tissue in addition to the fat.

Cons:

One major drawback with is that an enzyme found in grapefruit has been known to interfere with the body’s ability to breakdown and metabolize certain types of prescription drugs such as anti-anxiety medications and certain heart and blood pressure medications. There is no clear scientific evidence or research that supports this diet. The calories on this plan are really low so it is not sustainable over the long haul. Also, because of the high acid count some people end up with stomach upset or diarrhea.

Application: This plan is focuses on items 1 and 5.

Weight loss

Overall Health

Maintaining over your life span. (Only if calories are increased)

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

The Master Cleanse

The Master Cleanse has been around for years and regained popularity when the singer Beyoncé Knowles, used it. The plan was created to rid the body of toxins and remove excess fat. There is No food allowed on this diet, and people drink a juice type mixture consisting of water mixed with cayenne pepper, maple syrup and lemon. The cleanse ranges from 3 to 40 days, however most people rarely make 40 days.

Pros:

Most people do feel better on this plan and usually do it for only 10 days. By eliminating toxic foods and drinks from the diet, the body is able to focus on healing itself. Weight is lost rapidly and some people feel energized due to the detoxification, which allows the body to run “cleaner” and be able to produce energy much easier.

Cons:

Similar to the Grapefruit Diet, muscle mass will be depleted from lack of protein intake, and your energy level may decrease the longer you are on it. This plan requires a great deal of focus because no food is allowed. Also once the diet is stopped our body will require a few days to adjust to food again. Also, cutting out all food will obviously leave you malnourished and depleted.

Application: This plan again focuses on items 1 and 5.

Weight loss

Overall Health

Maintaining over your life span. (Only if calories are increased)

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

Low FODMAPS Diet

This food elimination diet was created for people suffering from Irritable Bowel Syndrome (IBS.) The acronym stands for Fermented Oligosaccharide Disaccharide Monosaccharide and Polyols. These are short chain carbohydrates that many people have trouble digesting. Once they reach the large intestine where our intestinal bacteria reside, our gut’s bacteria uses them for energy thereby producing hydrogen gas instead of methane. Hydrogen is harder for the body to manage and it causes gas, bloating and constipation. FODMAPS also pull water into the gut, which causes diarrhea. Many people have found relief eliminating the foods on the FODMAPS diet and, after some time, slowly reintroducing the eliminated foods.

Pro’s:

The diet has been beneficial for reducing the symptoms of IBS and other Bowel diseases like Crohn’s and ulcerative colitis. It is manageable and the individual only needs to refrain from the trigger foods for up to three weeks before reintroducing them one at a time.

Con’s:

The program is an all or none application, which means you must refrain from all foods on the avoidance list. It is somewhat complicated and you may need guidance from a trained professional to be sure the guidelines are adhered to properly.

Application: Best for number 5 on the list.

Weight loss

Overall Health

Maintaining over your life span. (Only if calories are increased)

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

The Daniel Diet (Biblical)

This diet was made famous in modern society by best-selling author and world-renowned preacher Rick Warren, and is approximately three weeks in length. The Daniel diet refers to biblical principles of the prophet Daniel found in the Old Testament.

Daniel 10:2-3

2 In those days I, Daniel, was mourning for three weeks.  3 I ate no delicacies, no meat or wine entered my mouth, nor did I anoint myself at all, for the full three weeks.

Daniel refused to eat the king’s rich foods to prove that his way of eating was healthier and a tribute to God. How the Daniel diet differs from most others on the list is that there is no calorie restriction, only certain foods. For example no meat or alcohol or dairy is allowed and only fruits, vegetables, nuts, seeds, oils and grains can be eaten. The only liquid that can be consumed is pure water.

Pro’s:

The diet is great for those looking to lose weight because it involves healthy choices and is only three weeks in duration.

Con’s:

I don’t see many cons to this plan. However, if your main goal is weight loss, your total calories may need to be lowered for longer than three weeks.

Application: This plan is basically best for items 1, 2, 4, and 5

Weight loss

Overall Health

Maintaining over your life span. (Only if calories are increased)

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

Nutritional Buzz Words

Prebiotics vs Probiotics:

Prebiotics are foods made up of indigestible fiber that helps the growth of good bacteria in the gut. A good example of these fibers is found in onions, leeks and bananas. Taken with probiotics they can help the gut remain healthy.

Probiotics are live or active cultures (good bacteria) found in foods like yogurt, sauerkraut and pickles. These help to restore a healthy gut flora, or bacteria.

Fermented foods:

 Fermenting is a process by which sugar is converted to alcohol using yeast. When foods are fermented they grow good bacteria (probiotics) that populate our guts to aid digestive health. These are foods like sauerkraut, pickles, kimchi (a Korean form of fermented vegetables) and are especially good for treating intestinal dysbiosis after a prescription of antibiotics, recovering from diarrhea due to an overseas trip, or other food poisoning. Always check with your doctor for treatment and to rule out other possible causes of your stomach distress.

Glycemic index:

Glycemic index (GI) is a scale of 1 to 100 that ranks foods by how fast they are converted to sugar in the blood. The higher the number, (55 to 100) the faster the food is converted to sugar in the blood.

Glycemic load:

Glycemic load (GL) is a scale that ranks the amount of sugar entering your system at a given time (load). It takes into account the total calories consumed and their GI, (GI x Grams carbs / 100.)

  • 0-10 = Low GL
  • 11-19 = Mod GL
  • 20+ = high GL

 

Anti-nutrients:

These are found in certain foods and inhibit proper absorption. For example, the anti-nutrient lectin is found in foods such as nuts, seeds, grains, legumes and beans. Activating or sprouting is a method that deactivates the anti-nutrients so the food items are more bioavailable for our digestive systems to utilize. Lectin helps protect a plant from insects and other pests who prey on these plants. They help the plant survive longer because they cause the predator to become sick after eating them. They also help protect a plant from ripening or sprouting to soon. The problem as stated earlier is that lectins are irritating to the digestive tract and cause inflammation. Some examples of anti-nutrients are phytic acid, oxalic acid, night shades and latex fruits. (See also Paleo and Blood Group Diets above)

Activating Foods:

This process is similar to sprouting but requires a more alkaline environment. Foods like nuts, seeds and plants like quinoa have a chemical in them called phytic acid (storage form of phosphorus.) Phytic acid interferes with the absorption of important minerals like Iron, zinc, magnesium and calcium. The phytic acid helps the nuts and other foods survive longer so they don’t sprout prematurely. By soaking these foods, the minerals in them become more bioavailable by reducing the amount of phytic acid in them.

The nuts that need to be soaked are almonds, walnuts, pecans and hazelnuts and cashews. The process involves, soaking in sea salt for up to 12 hours, followed by slow roasting for up to 12 hours at 150 degrees to dry them out. (See Google for more complete instructions.)

 

Sprouting:

This is a process by which legumes and seeds are soaked so they can fully germinate allowing us to extract the foods full nutritional value. As mentioned earlier, it is similar to “activating nuts” and requires a certain time period and solution for soaking. However, this process requires a more acidic environment for success. Sprouting also increases the food’s protein content as well as reducing its carbohydrate content. It can also decrease the amount of gluten while at the same time helping to increase the level of some anti oxidants such as a flavonoid called quercetin.

Sugar Alcohols:

These are artificial sweetners added to foods.  Many are not digestible and have less calories than carbs which is why they are used.  It’s easy to tell which foods have them because they will usually be labeled “net carbs” on the package. Some common names of sugar alcohols are glycerol, erythritol, maltitol, sorbitol, xylitol and lactitol, (basically any ingredient that ends in an “ol”.)

Each one just listed has different properties that determines which type of foods they are best used in. What makes these undesirable is that they can cause cramping and a host of other indirect dysfunctions. Most of these sweeteners are excreted in our urine, which in turn increases the frequency of urination. Frequent urination causes a loss of crucial minerals such as calcium, magnesium and potassium—all of which are related to cramping. Magnesium, above all is key for muscle relaxation as well as many other vital processes. If we can’t get muscles to relax they become stiff and rigid over time, which leads to stiff and sore joints. NOTE: The sugar alcohol xylitol is great for dental health. It inhibits dental bacterial growth that causes gum disease. Try to chew gum seethed with this sugar alcohol.

BPA Free:

BPA stands for Bisphenol A, which is a chemical that prevents food from coming in contact with the metal inside canned foods such as beans, corn and soups etc. It prevents the bad metal taste associated with the can they are stored in. The problem is that BPA is a hormone-mimicking chemical that can cause adverse effects in men and women. The best way to avoid this is by eating food and beverages that are stored in glass. Even small amounts of BPA can be harmful.

Sugar free:

This usually means either the sugar has been replaced with an artificial sweetener or no refined sugar has been added (sucrose).

High Fructose Corn Syrup (HFC)

Note: a word of caution about high fructose corn syrup (HFCS!) Always check labels, especially those on products known to contain sugar. HFCS is a modified version of fructose that is cheaper than cane sugar. It is a processed form of corn husks. How it differs is that the ratio of glucose to fructose has been modified. Why? Fructose is sweeter which makes it more addictive.

Of note, in cane sugar the sucrose and fructose are bound together in a 50/50 ratio. HFCS is not, which makes it absorbed into the blood stream much faster because digestion is not needed. Not only do the sugars go directly to the liver triggering fat production, the glucose portion also raises blood sugar much quicker, triggering enormous spikes in insulin. This leads to insulin resistance and diabetes. In addition, the undigested fructose also harms the intestinal walls leading to digestive disorders like leaky gut. Also the process of obtaining HFCS is proprietary and there is no public information available that explains the exact process of making it! Soda pops and fruit juices and sugary cereals contain the most common culprits.

Here’s a tip for kicking the soda habit: Take a swig of warm soda and swish it around in your mouth. This will create a negative feedback and help eliminate your craving it.

Free Range (Cage Free vs. Grass Fed):

Cage free means that the animal has not been kept in a small cage. They can be, and usually are housed in large indoor barns with thousands of other chickens sitting in feces and other unsanitary conditions. Look for pasture raised instead. Cows are healthiest when they’re allowed to eat grasses, hence the term, grass fed. Many times the slaughter houses feed them grains such as corn and soy which their intestinal tract can’t handle. They get sick and then are injected with steroids and antibiotics to keep them alive just long enough until the slaughter or to provide you with your next glass of milk.

In addition, there is evidence to suggest that eating grain fed beef can actually trigger negative reactions in individuals who have grain sensitivities.

Non-GMO:

Genetically modified organisms (GMOs) pertains mostly to fruits and vegetables such as corn, soybeans, apples and oranges. Remember when the individual apples in a batch were never the same size? The biggest usage of GMO’s is among corn and soybean crops. These items are used in many other products other than food. Foods may be modified to ward off insects as well create uniformity in their shape and size. In addition, the GMO’s are resistant to pesticides and farmers spray them indiscriminately. The best way to avoid them is to look for products that state they are organic or have a label that says “verified non-GMO project”.

 

Whole grain:

Whole grains, such as those found in cereals made from wheat, rye, oats and barley, contains edible seeds comprised of their in tact three-layered shell that that protects the embryo of the seed. Foods like white rice and white flour have the outer shell removed which in turn removes fiber and B vitamins. Make sure it says 100% whole grain.

Multi grain:

This has nothing to do with the product’s health benefits. It’s just a phrase that tells the consumer there are a variety of grains inside. The grain content could be as low as 1%, and more than likely they are refined or processed, not 100% whole grain.

Whole wheat:

This is the same as whole grain, just in a wheat version. Same rules apply. Make sure it says 100% whole wheat.

 

Hope that helps 🙂

 

 

Category: Nutrition

The Psychology of exercise, nutrition and weight loss

Aug 24 2017

The following is for informational purposes only. The reader is advised to always check with his or her doctor, nutritionist or other healthcare provider before starting any weight loss program or diet. The principles and ideas below are brief over views and contains the opinion of the author in some instances. Many of the principles below may not be applicable to you and that is why it is always advisable to seek professional guidance if implementing any of the psychological principles below.

Day one of my guest speaking engagement at:

The Cal-a-Vie Health Spa, in Vista, CA.

 

The Psychological Keys to Success:

Lets face it, most people take better care of their cars than their own bodies. Our body is a ferarri and should be treated as such! I am amazed at how many people ask for my advise about losing weight or obtaining better health and when I start to explain what needs to be done and it doesn’t involve some “magic pill”, they immediately lose their focus and move on to another subject. Anything in life worth striving for takes work and if aging gracefully or being in shape was easy, the health & fitness industry wouldn’t be a billion dollar business. I look at life this way. It’s like a plane, when we are born our plane is taking off and continues to climb until it reaches altitude, which is about 30 years old. After 30 our bodies age about 1% a year and faster for those who abuse their “plane”. How we take care of ourselves will determine how that plane is going to land. Do you want a nice smooth landing into old age? or do you want to come crashing down, going in and out of the hospital and doctors offices until your “plane” falls out of the sky because of severe turbulence? The choice is your and the answer is not in a pill.

The mind is so powerful that the mere thought of our favorite foods can make our mouths salivate and trigger a ravenous urge to “go for it”. Look at Sigmond Freud’s work with animals, more specifically the salivating dog. That is why I firmly believe that if you “Change the mind and the body will follow”.  This has been my company slogan for many years. Most people look to science to help us with our fitness and health challenges. Science definitely helps but I firmly believe success can’t be achieved unless we change the way we look at not only our diet and exercise but life as well. We can’t be healthy and live a long life if we are stressed out and overworked. One day I realized – I came into this world with nothing and I leave with nothing. So take a moment, relax and smell the roses.

When I realized this mindset, I felt a sense of relief almost like the meaning of life was revealed to me. Things are nice to have but love and relationships are what we all strive for whether we know it or not. When I stopped worrying about being successful and focused on thinking more about helping people than impressing them, I became more relaxed, my relationships improved and so did my health. A key part of that process is to be slow to anger and quick to forgive. A funny thing happened, once I lived this way I became more successful as well.

Love is the most important ingredient in life. If someone makes you mad or angry find a reason to love them- no matter how hard it is. Forgiveness is actually for you and not the other person who betrayed you or cut you off in traffic. This mentality is not easy and takes practice.

Love will never escalate a situation in a bad direction. Anger will and with anger comes stress and with stress comes bad health no matter how good you eat and how much exercise you do.

Below are my top 20 ways I try to live a healthy longer life by applying certain psychological concepts to how I think in many tempting situations relating to diet and exercise. Keep in mind most of these principles have worked for a countless number of people. Some people rely on all of them and some choose three or four of them. The key is to figure out which rule of psychology works best for you and practice it daily. Most of all remember, it’s never too late to start. My dad was 75 when he started to exercise and I know for a fact it extended his life!

 

1) What motivated you too start?

Everyone has a story about what motivated him or her to achieve success. Whether you wanted to start a company, get a degree in school, pursue a job or title. We all have financial goals and many of you have achieved them. For fitness it’s the same. People start for different reasons. I have had clients start for what seems like to most as a ridiculous reasons, like wanting to be able to place their luggage in overhead bin or run a marathon and even as simple as picking up their baby or grandchild without pain or a struggle.

The bottom line is, it started with a thought. Hold onto that idea or what your motivator was and stay focused on it for success!!!! Never lose focus of your goals! For example, I always keep an image of a video I saw of an 80-year-old man doing 20 pull-ups. That is amazing. So when I go into the gym my mindset is that I need to stay focused so I can beat that when I am 80. Nothing impresses me more than someone who defies age with an incredible fitness feat. That’s my motivator. Yours most likely is different.

2) Don’t compare yourself to others especially someone a lot younger.

It’s not realistic and it undermines your motivation. Why? Because it becomes a mindset that predestines us for failure every time. Never compare yourself to anyone. You never know what they did to achieve success. They could be taking steroids or ephedrine or other drugs to achieve success. For example; my wife is constantly comparing herself to women 20 years younger than her. Then she gets depressed and feels inadequate and hates the way she looks. I remember on one occasion she was depressed because she saw a picture of herself from 10 years ago and admired how she looked. I remember her stating. “Oh my gosh, look how good I looked there, I hate getting older”. I quickly reminded her how at the time of that photo she was crying about how bad she looked. I told her that she should love the way she looks now because in 10 years you will admire the body you once had. Am I trying to depress you, no just remind us all to live in the moment and enjoy every second.

 

3) Change the way you see exercise.

Don’t exercise because you want better arms, abs or legs. Why? Because if you don’t like your results you may get discouraged and quit. Exercise to be healthy and live a long life, free of disease. Exercising for vanity reasons many times leaves us feeling hungry, hurting, deprived and depressed. If you exercise to be healthy and live a long life, you will automatically look good. Focusing too much on diet or exercise can set you up for failure or cause under lying psychological issues like body dismorphia. So have a balance and a positive mindset each and every day. For Example; the strict life style of bodybuilding and fitness modeling caused me to be a “binge eater”. Anyone who knows me has seen my struggles first hand. A constant focus on vanity instead of vitality caused a love hate relationship with food that has continued to this day. I don’t struggle with it as much as I did before but that demon is still there, waiting to manifest and rear it’s ugly head in the form of a cheesecake, donut or chocolate chip cookie. Approach diet and exercise because you want to not because you have to. Then and only then will success be a life style instead of a passing fad.

 

4) Focus on your strengths and acknowledge your weaknesses.

Many times our negative body image or lack of physical attributes turns into self-fulfilling prophecies of failure and lack of motivation. It’s by the manner in which we see ourselves or better yet talk to ourselves that many times will make or break our success. Always find the positives in your appearance and life. Acknowledge your weakness and do your best to make them better, however those weaknesses do not define you. Remember how your negative talk affected you? Your positive talk can do the same. There are several key phrases I always say to myself when exercising and when I am not. When I am in the gym and it feels like I can’t take it anymore, I tell myself that the pain I feel is weakness leaving my body. I also repeat over and over how thankful I am to be able to do what I love. Sure I can dwell on the fact there are guys in better shape, better looking and stronger, but how will that mindset benefit me? It will not, so I get rid of it and many times use it as a motivator. “I’m going to look like that one day”.

 

5) Always visualize yourself attaining your goals.

Many people are afraid of failure so they set themselves up to fail by not practicing, studying or not doing what is needed to be done to win. Psychiatrists say it’s a way for the individual to have an excuse or an “out” when they do in fact fail. I would rather give my best and lose so I can live to compete another day, subsequently learning from my previous mistakes. Many highly successful people use visualization. For example, I remember Michael Jordan in an interview explaining his mindset while playing during games especially high-pressure ones like the playoffs. He would envision that the basket was three times the size it was and the game winning shot would be easy. He said this helped him cope with the pressure of making the game winning shot. The actor Jim Carey had another well-known visualization story as well. He wrote himself a check for 10 million dollars for “Acting services rendered” and dated it for 1994 and carried it in his wallet as a constant reminder. In 1994 he earned 10 million dollars for the sequel to Dumb and Dumber. The opposite of this is the fear of failure.

6) Agree to help a friend get fit or become healthier.

There is a saying when a dog is rescued from a kennel- “Who saved who.” Many people that have been depressed have rescued dogs or other pets. As time goes on, the person realized the dog or cat has ended up saving them from depression and loneliness. Deciding to help someone in need many times forces us to focus on someone else instead of our own problems. Are we subconsciously realizing we have  become a role model which requires an entirely different mindset?. All the aid you’re providing to your friend will help you to stay motivated as well. In essence we are subconsciously “practicing what we preach”. For example– I had one client that decided she was going to help a friend who had no support from her spouse. They both had success, but as it turned out, the helper had far more. Go figure!

 

7) Have a plan:

Another familiar saying is: “A dream without a plan is only a wish”. If we have a plan for our health and fitness that is similar to a business plan, studies show success is almost inevitable. Be sure to write it out and clearly state the process you plan on following. For example, in preparation for my bodybuilding Contest diet, I would start my plan 12 weeks in advance with clear goals for each phase. This helped me make corrections and changes as time went on so I wasn’t just shooting from the hip. I can always predict which clients will succeed based on this one simple step. It provides accountability, structure and checks and balances along the way to help assess progress or lack of.

 

8) Identify your inner and outer demons (Critics & Bullies).

Carefully take into account all the things you criticize yourself about each day. How long have you had this critical attitude? Where did it come from? Think of the first time you were ever criticized. Imagine that you really didn’t deserve that criticism. How would you have liked to be treated? What would you say to that person in hindsight if you had a second? Now think about this- Are you failing because you are taking a stand against your own self-criticism, because it’s mean spirited? Subconsciously you may be acting out against yourself for being “mean”!

 

(Try this compliment scenario). Most of us usually want to strike out against a bully right?

Try this: Compliment someone about one physical characteristic….they could have more but only name one. Then ask them to write down their first thought that comes to mind, their first inner thought or reaction to what you said. Then ask them to see how they responding by looking at what they wrote down. Was it negative? or positive? What if I said something mean to that person? You would think I am a bully and strike out at me, right? Well that is what self-criticism is. You are striking out against yourself and that mentality may be setting you up to fail.

 

9) Who’s the boss?

It’s funny how something that doesn’t walk, talk, have emotion, money or power can exert such control over some of the worlds most successful people. What is it- FOOD. For example, Oprah Winfrey; Here is a woman that is extremely successful in almost everything she does except in one area, what she eats. It’s been a constant struggle for her for years. Remember, we give food it’s power, not the other way around. You are in control…not the food!!!! Take your power back and realize you make the decisions not the fresh baked goods or the fried chicken!

 

10) Think of how you feel before, during and after eating.

One the biggest reasons diets or meal plans fail is because we become impulsive in our eating or rationalize why we “should” eat. Many times we can be eating out of pure emotions. I know I do many times. For example- In the past when I would get stuck in traffic, I would get angry and I would exit and go to a gas station where I would find myself getting pretzels and diet soda pop as a means of calming myself down. After eating it I found myself more aggravated because now I’m pissed that I went off my diet. Ask yourself before eating- “What am I feeling right now and what will solve the real issue this moment?” Many times it’s anger, depression, frustration or we just plain waited to long to eat. Sometimes, what you may need is to talk to someone about your bad day or to take a few minutes to yourself and de-stress or decompress. Keep in mind, that if hunger isn’t the issue, food isn’t the solution.

11) Focus on what you can eat and not what you can’t.

I find myself having a pity party sometimes about not being able to eat whatever I want anymore or certain foods. So instead when that little devil whispers in my ear how bad I got it passing up that pizza, I remind him how I will live longer and happier avoiding it. For example– if you are watching what you eat, always focus on all the things you like and not what you can’t have. You can have anything, but you CHOOSE not too. Never tell yourself “You can’t have it”!! It will cause you to want it more.

 

12) Use your non-dominant hand when you eat.

This one is actually good for those people who eat really fast- i.e. myself. By doing this it slows you down. It takes the brain 5-10 minutes to realize you are eating. That’s how long it takes for your blood sugar to reach the brain so it knows to shut off your appetite. Many of us over eat simply because we eat too fast and consumed far more than we needed. By slowing down you give your body enough time to register the food in its satiety centers and put the brakes on over indulgence. For example– while growing up my brother and I were very big eaters and many times my mother would make dinner and when it came time to eat she would tell us- “Dig in because I’m not making any more, you both eat way too much.” Well then the race was on and I usually ended up winning. Wow, can’t believe I sound proud of that.

 

13) Don’t shoot for perfection. You will fail every time.

This is something that a type A personality must come to grips with. When it comes to diet, we will never be perfect. You have to live once in a while and enjoy celebrations and gatherings. If not, you more than likely will become frustrated and angry especially if you are not seeing the results you expected for all your efforts. So allow yourself a little wiggle room to indulge once in a while. For example, I indulge on two meals a week. I will eat something I crave and one day it may be a sugary favorite and another meal it will be a salty fatty craving. Just remember during that time not to over indulge. A good rule of thumb to follow is to watch your quantity if the quality is bad. I vividly remember how strict my diet was for my bodybuilding contests. It was so strict that many times I would completely lose control and eat ridiculous amounts of food. After one of my contest, I was so out of control that in one week I gained 40lbs!!! One time when my contest was finished ,we stopped at olive Garden and I ate 23 sticks of their garlic bread. I ate so much I could actually feel the dough expanding in my stomach. Man did that hurt.

 

14) Don’t get use to eating in different places.

This is a bad one for me. For example, I got into the habit of eating at my computer desk. Before I knew it my PC was turned into a buffet table. Other problem areas can be your car, TV or bed believe it or not (this one is the worst). So it’s best to designate one area for eating and refrain from doing it anywhere else. You don’t want to constantly think about food if almost ever room in your house is a reminder of gnashing on your favorite foods.

 

15) Look at food as medicine- nature has a cure for everything.

I’m sure many of you heard about the benefits of certain foods and how they can cure disease. Vitamin C for colds, Saw Palmetto for prostate, fish oil for just about everything. What I try to do is look at my food choices as different forms of medicine for my body. Trying to eat as wide a variety as I can to help my body be as strong and healthy as possible. There are many studies showing the benefits of food curing disease over drugs. In fact several studies have concluded that a vegan diet low in sugar, has been shown to cure cancer. Whatever your ailment is, seek out a holistic dietician or other integrative medicine doctor to find out what foods may benefit you and your situation.

16) People are depending on you.

You want to be around for your kids. The thought of them being alone in this world would scare me into eating broccoli and cauliflower every day. So this one is simple, if you want to be around to live a long life and watch your kids grow up and then give you some beautiful grand kids, then taking care of yourself is numero uno.

For example, I remember when I was a little boy and my dad was eating horribly and smoking cigarettes by the packs. One day, my siblings and I saw an American Heart Association commercial talking about how bad smoking and being over weight was. We were so afraid my dad would die that we gathered together and begged him, with tears in our eyes, to quit smoking and eat right. It affected my dad so much he quit smoking cold turkey and lost 40lbs! So next time you want to over indulge, picture that little face that loves you and is relying on your existence.

 

17) I don’t have time to exercise.

Many times this excuse is psychological because we really don’t want to exercise. However, you will find time if a medical issue presents itself right? Diabetes, heart disease, intestinal issues. So why not start before something bad happens that forces us to spend our retirement years in and out of hospitals and doctors offices. Life is too short. Spend time on yourself NOW so you can enjoy each and everyday as a healthy and fit senior. For example, studies show that working out in the morning will help your cells mitochondria burn more calories throughout the rest of the day. How much exercise? All you need is 20-30 minutes atleast 3 days per week.

Make yourself and your health a priority before it decides to do it one day without your consent! So the next time you’re “too busy” ask yourself, can I find a half hour today to exercise? We all can find the time so look forward to it. That half hour of exercise will actually make you more energetic, productive and functional so you can actually get more done during the day. The other option is to “Ignore your health and it will go away”. 

 

18) We are role models for people and we may not even realize it.

Whether you realize it or not, everyone has a someone that looks up to them as role models. Whether it’s our kids or other people in our lives. Many times we don’t even realize people are watching us and how we lead by example. For instance, I remember my wife’s friend wanted to lose weight and I was helping her do so. One day we were at a party and it happened to be my cheat day. Needless to say my cheat day got ugly and I went overboard. The next day my wife informed me that her friend was shocked how I eat and was watching me the entire night. She went onto say that she was discouraged that I can eat like that and not gain weight. She then began to question the advise I was telling her. I had to explain to her what happened and I felt like a real idiot.

 

19) Are you really Hungry?

If you feel like eating, check yourself. Think of what your favorite vegetable or health food is. If you feel like eating it, you are probably hungry. If not, you are maybe bored or looking for “comfort in food” or a trigger is involved as previously mentioned. Either way, decide if what your experiencing is real or false hunger. My favorite health foods are the cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts. If I do not feel like eating them I know I’m not hungry.

 

20) Don’t be intimidated by exercise when you start. No matter how daunting your path may be, we all had a beginning, even Arnold Schwarzenegger and many other athletes and fitness enthusiast as well. So don’t be intimidated by the gym. You would be surprised at how many of those over grown men and women are actually really friendly and willing to help. Remember there are stereotypes and bad apples everywhere. I have met so many fit people that are extremely nice and understanding. Many have had countless struggles themselves and feel your pain.

Remember that nothing happens over night so be patient and God bless.

 

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