Nutrition 202

FOOD IS NOTHING TO FEAR⎯IT’S FUEL

Nutrition Principle #6 – It’s Okay to Eat After 5 p.m.

(In Fact, It’s Recommended!)

One of the most destructive rules perpetuated by various weight-loss gurus, fads, misleaders is to never eat at a certain time…usually 5, 6, or 7 p.m.  Eating after these times is not harmful⎯that’s a myth. The important thing is a combination of when you eat, how much and how frequently. To keep your metabolism up, it’s ideal to eat every 3-4 hours…including during the evening.  Also, we get dangerous cravings if we miss meals or snacks.

Let’s break down these meal times based on a typical day:

7am – Breakfast

11am – Lunch

3pm – Snack ( small meal or protein bar)

5:30pm – Dinner

9;30pm Evening meal

The idea if you don’t eat you will go into starvation mode and blood sugar levels will fall and  cortisol will fire in the body and metabolize muscle (eat the muscle).

This myth has caused many people to join the binge eating ranks as you will sit after the last meal thinking about it being the last meal, stress, also your mind is working against your body. Physiological versus psychological.

Nutrition Principle #7 – You Have Power Over Food

When some people start a weight-loss and fitness program, they become overzealous.  They’re like atheists who’ve found religion and come up with all sorts of commandments for themselves and others to follow.  They live in Never Never land…and not the fun one with Peter Pan. Their Never Never land is the place where you can never eat this…or never go to this restaurant…or never eat after 5 p.m. (see Principle #7).  

I have had people show up at my fitness camp, and their first question is, “Can I ever eat pizza again?”  When I explain to them that they can have pizza as often as they like, in moderation, of course, they’re shocked.  I explain that they can be creative, smart, and healthy at the same time: Buy it at a restaurant that sells by the slice and order just one.  Get an individual-serving pizza from the frozen foods section in the supermarket. Share one with friends (operative word, share) and save some of yours for the next day.  Make your own pizza using low-calorie crusts, such as Indian nan or thin sandwich flats.

This holds true for any food that you love.  The bottom line is that, when it comes to what you can eat, there are no rules⎯eat what you like to eat, but do it responsibly and in moderation.  The power to make intelligent, healthy choices is yours…no one else’s.

Nutrition Principle #8 – Eat Until You Feel Satisfied, Not Full, and the right amount of food

Try to eat slowly.  Chew your food thoughtfully.  As you eat, continually ask yourself how you’re feeling.  Learn how it feels when your hunger has been satisfied. Try not to eat beyond this point, especially when dining out. Remember you can eat again in 3-4 hours so even if it taste amazing repeat I can eat this again in 3 hours. In addition know how much food is enough if your resting metabolic rate is 1500 a day and you eat 5 meals at 300 calories per meal. The 300 calories should fuel you for 3-4 hours. If you go to a burger place and the burger is 500 calories then you immediately know that the whole burger is too much food.

Nutrition Principle #9 – Remove The Emotional Attachment to Food

Many of my clients tell me they have a “love/hate” relationship with food.  They love food but fear the power it has over them. They describe emotional connections to food, such as longing, frustration, annoyance, powerlessness, seductiveness, misery…the list is long…and complete garbage.  Don’t get me wrong. I’m not saying that you’re emotions aren’t real⎯I’m saying the emotions are yours and food, specifically too much (and likely unhealthy) food, is how you choose to deal with them. Food doesn’t have power over us.  It can’t hold us down and jump in our mouths. Eating is necessary, and should be a healthy, happy experience. Overeating and binge eating are unnecessary, destructive ways of dealing with pain and negative emotions, leaving you unhappy and unhealthy.

Unlike other addictions, such as drinking and smoking, there is no getting away from food altogether.  You have the challenge of learning how to live in harmony with food. But you’re reading this book⎯you’ve already taking a huge and positive step!

Nutrition Principle #10 – No Diets Allowed

Of all the “diets” that have ever existed, there is only one that works: a healthy diet.  You can only achieve long-term health and fitness through a balanced diet that includes all the food groups.

Atkins Diet- low carb mostly lose water , muscle Remember without the correct balance of macronutrients the body go into a defense system wear metabolic process will slow down severely. Low carb the body will go into ketosis and can metabolize muscle and   Remember without the correct balance of macronutrients the body go into a defense system wear metabolic process will slow down severely.

Low Fat – fat is essential to carry certain vitamin and minerals and to the body and helps with gastric emptying time. Remember without the correct balance of macronutrients the body go into a defense system wear metabolic process will slow down severely.

Cabbage Soup – No nutrients depletes the body of vitamins and minerals and has no protein which help stabilize blood sugar, build lean muscle, help resist infection, and control hormones.

Blood type – This was an interesting diet that everyone has a different type meaning that genetics play a part and weight loss can be achieved through individualization. Here’s the problem is that very different people from different regions of the world,gender, race   have the same blood type it doesn’t do it on a dna level.

Phen -phen –

Drugs have side effects that can simply enough shorten life bottom line.

Hcg low calorie

A low calorie diet is starvation and it is a beginning to an end you will binge on carbs at some point your body will demand it. In addition hcg is human chorionic gonadotropin (gonad is another word for the male testes.

Nutrition Principle #11 – There Are No Trigger Foods only trigger people

Nothing is a trigger food if you can have it consistently.  You can have several bites of anything you want and know with certainty that you have the power to stop eating it whenever you decide to stop.  The power over food is in your hands.

Understand that only until you understand the power of internal dialogue can you fight the battle of binge eating.

Rule 1  –   I don’t have to have all the meal I can break the meal up into small parts every 3-4 hours

Rule 2 –  Have a mantra for when things go south. Example I (say your name) understand okay, okay this is what i normally do I eat it all and then I feel fat and miserable, I can change the path that I am on. (know the plan and talk about your progress).

Rule 3 – Strong reiteration of a goal

When things go south have a detailed plan and a clear view of your ideal self this will allow you to get out of the jam you are in.