The Evolution of Fitness

Nutrition

The number one factor controlling your health and appearance is what you consume. There’s no secret routine, fitness product, or diet supplement that will give you the body you want. We all need to go back to the fundamental approach of eating to sustain life, not to entertain ourselves. We are animals and the earth provides us with everything we need to survive and if you’re not consistently eating natural foods you’re putting yourself at risk for serious health problems. It’s by no means easy to do, shopping and cooking all of your  meals on a daily basis takes time and commitment. Take pride in the fact that you want to live as long and vibrant a life as possible and realize that nearly all health conditions can be treated and prevented through healthy nutrition.

Common Misconceptions

1. TO LOSE WEIGHT I NEED TO CUT CARBS: Absolutely not true. The anti-carb fad came about because processed sugar is a carb and therefore all carbs became falsely associated with weight gain. Our bodies need whole grains and high complex carb  fruit & vegetables for energy, especially if you work out.  There are good carb sources and bad ones, let me break it down for you:

GOOD CARBS: Oatmeal/steel-cut oats, quinoa, brown rice, potatoes/yams, carrots, beans, fruit.

BAD CARBS: Soda, sugary juices, energy drinks, white flour based products (bread, wraps, bagels, pasta, pizza dough, donuts, pastries, grinder rolls, pancakes, croissants, etc), candy, FAST FOOD (McDonalds to Panera and everything between).

2. TO LOSE WEIGHT I NEED TO CUT CALORIES (Go on a diet): The biggest problem I see when I first meet with clients is that they starve themselves in the hopes to lose weight. THIS WILL NOT WORK IN THE LONG RUN. Your body is a machine, it needs fuel to burn calories and run efficiently and by starving yourself it will try to store the little food you take in and eventually you’ll rebound and fail at your “diet”. You will not get fat consuming healthy foods and calories are not the enemy. The enemy is all the processed food available that is high in bad calories (sugar, bad fat) and this is why we associate calories with weight gain.

3. I NEED TO CUT OUT FAT: Our bodies need fat but like carbs there are good fats and bad fats and the bad ones gave way to an anti-fat movement. Below the two are outlined:

GOOD FATS: Nuts, olive oil, avocado, fish, dairy, coconut products

BAD FATS: Salad dressing, butter/cream, saturated fat, trans fat, pastries, fast food, etc

These are hands down the three biggest problems with our society’s mentality on how we think we should eat and it’s all due to the marketing by food companies to encourage us to continue to buy their products that we’re addicted to. By addicted I mean it just like a drug addiction, it’s been proven that sugar and bad fats are more addicting than cocaine. Don’t believe me? Try not eating out for a week, I guarantee at some point during day 1 you smell or see one of your favorite foods and crave it and it will take extreme will power to resist, if you can resist. Ever notice how people make fun of “eating healthy”? I call that subconscious denial, the same way a drug addict denies that they have a problem.

HOW TO EAT

We’re all sugar addicts, it’s not our fault and the only thing to do is commit to make a change. I recommend everyone meet with a nutritionist to get a full breakdown in terms of what you need for your body in terms of calories and macronutrients (protein/carbs/fats); remember, you’re investing in your longevity. To get started here is what a typical day should be based around, feel free to eat as much as you like because you’d have to gorge all day to get fat when consuming healthy foods. Personally I eat all organic foods and a good amount of “superfoods” which I’ll discuss in more detail later.

BREAKFAST

Protein source: Whole eggs, Greek Yogurt, Protein shake supplement, Canadian bacon, turkey sausage, ham

Carb source: Rolled/steel-cut oats, 100% whole wheat bread/english muffin, Ezekiel/seed based bread, fruit

Good Fat source: Egg yolks (hence the need for whole eggs), avocado, olive oil, almonds/nuts, peanut butter, cheese

Nutrients/Vitamins: Spinach, kale, bell peppers, onions, mushrooms, asparagus, broccoli, fruits…….anything that grows on the earth and is colorful

LUNCH

Protein source: Lean meats (chicken, turkey, fish, grass-fed beef, seafood). Beware of processed meats as they are pumped with sodium nitrate, a proven cancer causing agent. Remember, organic hormone free minimally processed and wild meat sources are critical.

Carb source: Brown rice, quinoa, potatoes/yams, 100% whole wheat wraps, beans, 100% whole wheat pasta, 100% whole wheat bread, Ezekiel/seed based bread, fruit

Good Fat source: Egg yolks (hence the need for whole eggs), avocado, olive oil, almonds/nuts, peanut butter, cheese

Nutrients/Vitamins: Spinach, kale, bell peppers, onions, mushrooms, asparagus, broccoli, fruits…….anything that grows on the earth and is colorful

DINNER

Protein source: Lean meats (chicken, turkey, fish, grass-fed beef, seafood). Beware of processed meats as they are pumped with sodium nitrate, a proven cancer causing agent. Remember, organic hormone free minimally processed and wild meat sources are critical.

Carb source: Brown rice, quinoa, potatoes/yams, 100% whole wheat wraps, beans, 100% whole wheat pasta, 100% whole wheat bread, Ezekiel/seed based bread, fruit

Good Fat source: Egg yolks (hence the need for whole eggs), avocado, olive oil, almonds/nuts, peanut butter, cheese

Nutrients/Vitamins: Spinach, kale, bell peppers, onions, mushrooms, asparagus, broccoli, fruits…….anything that grows on the earth and is colorful

See the trend? It’s pretty simple, get plenty of lean protein and quality carbohydrates with as many nutrient rich fruits and vegetables as possible. I know many of you are thinking how boring and repetitive this looks but in my meal posts I show you how eating healthy can be delicious, entertaining and diverse (remember this is a basic outline of options). Notice there is no pizza, grinders, subways, greasy “asian cuisine”, hot dogs, lean cuisines, pancakes & waffles, burgers & fries, mexican, etc. The good news is I’ll also show you how to make healthy versions of these types of foods.

To the doubters and anyone saying “you’re crazy no one can be expected to eat like that” I say this: There was a time when man only had one or two food sources and he ate them everyday to survive, eating like this is possible and the most important thing you can do for yourself. It takes a serious lifelong committment and you can’t expect to get it right from day one…..like anything it’s a skill that you gotta practice and work hard at.

SUPERFOODS

One element of my personal diet that I’ve developed over the past few months that I’m excited to share with everyone is the power of superfoods. These are all essential to promoting a strong immune system, fighting cancer and disease, improving mood and energy, maximizing sensory function, and have been proven to prevent & treat many common health problems. Here are my top superfoods that I consume on a daily basis, look for my blog posts on how to incorporate them into your daily meals and check the Superfood/Organic Hub page where you can find all the best online sources to order yours.

Spirulina

Bee Pollen

Goji Berries

Cacao Powder

You can order these at www.livesuperfoods.com, also check my superfoods post for more info: http://ckfitnotes.com/2012/01/25/my-top-superfoods/

My goal is to keep it simple but as you can see even nutrition in a nut shell is no simple outline. In my posts I’ll be covering such topics as determining your daily intake needs, healthy snacks for between meals, how to eat for specific fitness goals, how to eat for performance, supplements necessary for training, and how to eat out, to name a few. As always email me with questions and I’ll be happy to answer the best I can.

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