eating healthy

When you finally make the decision to get healthy, you have to start somewhere. But what should you believe? Time after time fad diets fail. They come out strong but fall short at consistent weight loss. In addition, these get-thin-fast concepts don’t often include essential vitamins and minerals. Decide to take pride in yourself and your nutrition, and enjoy eating right. It is more expensive to buy healthy, natural food, but by doing so you might eat less. Yes, processed and refined foods are inexpensive and convenient, but they come with a higher price than you think. I encourage you to move the grocery bill up on your financial priority list. Optimal nutrition is essential for healthy function with age, and you can’t put a price tag on that.

Vitamins For Your Body
As your body gets used to exercising, your metabolism increases and thus uses vitamins and nutrients more quickly. As you continue to workout, you need to replenish these vitamins. Each vitamin has a different purpose, so be sure to think about how to get enough of each. A combination of water soluble vitamins and fat soluble vitamins will ensure your body has the nutrients it requires to repair your muscles. -Jay Smith. Creator and founder of “Meal & Workout plans Affirmations & Fitness”

NUTRITION 101

NUTRITION TIPS

Ø  FRUIT TRANSFORMS INTO SUGAR- OR GLUCOSE- AND THE GLUCOSE RESERVE IS PRECISELY THAT WHICH YOU WANT TO DEPLETEIN ORDER TO BURN CALORIES FROM YOUR EXCESS FAT SUPPLY

Ø  THE BODY STORES NO MORE THA N 3 DAYS WORTH OF CARBOHYDRATES IN YOUR BODY

Ø  IF A DIETER IS NOT EXPERIENCING WEIGHT LOSS THEN

THEN REASONS ARE

ü  INTENTIONAL OR UNINTENTIONAL DEVATIONS FROM THE PROGRAM (cheats)

ü  PRE OR PERIL-MENOPAUSAL WOMEN

ü  CONSIPATION

ü  MUSCLE GAIN VS FAT LOSS

Ø  SUCRALOSE IS A SWEETNER DERIVED FROM SUGAR CANE. IT TASTES LIKE SUGAR BUT, THANKS TO A PROCESS, SUCRALOSE HAS ZERO CALARIES AND IS NOT ASSIMILATED BY THE BODY, WHICH, MEANS THAT IT HAS ZERO IMPACT ON THE BLOOD AND ITS GLYCEMA

Ø  ACCORDING TO THE NAASCO (NORTH AMERICAN ASSOCIATION for the STUDY OF OBESITY) GUIDELINES “ A LOSS OF 2% OF YOUR BODY WEIGHT PER WEEK IS TOTALLY HEALTHY

Ø  MUSCLES ARE THE ENGINE THAT BURNS CALORIES. THE MORE MUSCLES YOU HAVE, THE MORE CALORIES YOU BURN, THE MORE CALORIES YOU BURN, THE MORE FAT YOU BURN. THIS IS WHY MEN LOSE WEIGHT FASTER THAN WOMEN, TYPICALLY MEN HAVE GREATER MUSCLE MASS THAN WOMEN

Ø  YOUR IMMUNE SYSTEM, ALL OF YOUR VITAL ORGANS, YOUR EYES, NAILS, HAIR, SKIN, AND YOUR MUSCLES ALL ARE MADE OF PROTEIN

Ø  MEAT YIELDS ABOU 7 GRAMS OF PROTEIN PER OUNCE OF WEIGHT

Ø  BE CAREFUL WITH SOME FLAVORED TOFU BECAUSE THEY MIGHT HAVE TOO MANY CARBOHYDRATES (total carbs should be less then 5 grams per serving)

TRAINING 4MIAMI

1mile run

*SQUATS
2 warm up sets
3 heavy working sets
*LEG EXTENSIONS (slow)
4 sets
*ABDUCTOR /DECLINE SIT UPS
5 super sets
*TRX CHEST PRESS/KNEE RAISE
200 reps
*FLAT SURFACE PUSH UP
50 reps (lift hands off ground once chest touches ground)

Weight Loss Quick-Start

Weight Loss Quick-Start

There are a lot of different diets out there, and no particular plan is right for everyone. Regardless of what diet might be in vogue this week, you'll be more successful if you choose an approach that fits your lifestyle and food preferences and is appropriate for any health concerns you have. For example, vegetarians might find a lower-fat diet easier to follow than a lower-carb regimen. People with or at risk for diabetes may do better on a carb-controlled diet.

Regardless of which approach you choose, the detailed nutritional information and expert guidance you'll find on Nutrition Data allow you to make more informed decisions about your own diet and health. We also provide tracking and analysis tools that make it easier to manage your diet. Although there can be big differences between various approaches to weight loss, all effective weight-loss programs incorporate the same basic principles.

Basic principles for successful weight loss

•Kick-Start Your Diet

•Reduce your total caloric intake.

•Maintain or increase your metabolic rate.

•Correct bad eating habits.

•Avoid getting too hungry.

•Record everything you eat.

•Maintain or improve your health.

Kick-Start Your Diet

Get time savings and help from the experts all in one place! We've created quick-start food lists tailored to fit specific dietary goals. Add foods from one or more quick-start list to your My Foods list with a single click.

Reduce your total caloric intake

To lose weight, you have to change your energy balance. There are just two ways to do this: Either consume less energy (calories) or expend more energy (via exercise and/or increased metabolic rate). The easiest way to reduce your consumption is simply to cut back on the size of your meals and/or the amount of high-calorie foods you consume. This doesn't mean that you have to give up any particular food: In fact, completely avoiding a food can lead to strong cravings that derail your diet. A smarter approach is to just eat less of those high-calorie foods.

To get a realistic idea of how many calories you consume, consider keeping a food diary. You don't have to keep your diary forever, but do track your daily intake for at least one week. The My Tracking area of My ND makes this calorie-counting exercise especially easy and provides you with totals of nutrients as well.

Also beware of foods containing "hidden" calories. For example:

•Watch what you drink.

•What you drink during the day can have a major impact on your calorie intake. In most cases, calorie-free drinks such as water or tea are just as filling (and more refreshing) as high-calorie drinks like soda, so this is one of the easiest places to improve your diet. Water is almost always your best choice, but coffee, tea, and diet drinks can also help cut calories.

•Be smart about condiments and toppings.

•Butter, mayonnaise, and a lot of the "special sauces" used by restaurants are very concentrated sources of calories. If you want to add flavor to your food, try using lemon juice, soy sauce, salsa, or spices instea

Maintain or increase your metabolic rate

One of the most common mistakes that dieters make is to get excited or impatient with their diet and reduce their caloric intake too far. If you do that, your body will respond by lowering your metabolic rate and slowing your weight loss. To prevent this downward adjustment of your metabolism, make smaller changes to your eating habits. Your patience will pay off in terms of more consistent weight loss, more energy, and fewer cravings.

For the best results, add exercise to your plan. Regular exercise expends energy as you're doing it but can also lead to increases in your basal metabolic rate, so you'll burn more calories even at rest. High-intensity exercises burn the most calories, but don't select exercises solely on their fat-burning potential. Instead, pick exercises, such as sports activities, that you enjoy and want to incorporate into your daily routine.

getting lean 4 men

JUMP START TO BECOMING LEAN

For male body builders

2,000-2,500 calorie meals

2 options for training days and one for days off

 

SHOPPING LIST

1.       Mochatonix

2.       TLS on the go protein shakes

3.       eggs oatmeal

4.       green tea bags

5.       greek yogurt

6.       blueberries

7.       sprouted bread

8.       5oz fresh/can salmon

9.       Red bell pepper

10.   Olive oil

11.   Black coffee

12.   Apple

13.   Fat free Milk

14.   Potatoes

15.   Spinach

16.   Shrimp

17.   5 oz chicken breast

18.   Broccoli

19.   8oz low fat cottage cheese

20.   Walnuts

21.   Black beans

22.   6 oz grass-fee beef, lion cut

23.   Red wine

24.   Louis Rich Turkey Smoked Sausage

25.    Kellogg's Complete Oat Bran Flakes

26.   flaxseed oil

27.    2 sliced small bananas

28.    Canned Light Tuna

29.    Fat-Free Mayonnaise

30.   ¼ cup sliced Onions

31.    sliced Pickle

32.   Wheat Tortilla Wrap

33.   Peppers,

34.   Lettuce

35.   Mushrooms

36.    Tomatoes

37.   1 Apple

38.   1 tbsp Natural Peanut Butter

 

 

WORKOUT DAY OPTION -1

PRE WORKOUT

1 scoop MOCHATONIX

 

POST WORKOUT

1 scoop TLS protein shake

1 cup of milk

½ medium baked potato

 

BREAKFAST 2

3 egg whites

1/2 cup oatmeal

1 cup green tea

 

LUNCH

1 slice sprouted breaded

1 can (5oz) salmon

2 cups spinach

1 cup red bell pepper

3 oz shrimp

2 tsp olive oil

1 cup green tea

 

MID DAY SNACK

TLS protein shake

*4oz. plain Greek Yogurt

½ cup blueberries

 

 

DINNER

5 oz chicken breast/grass-fed beef, lion cut

½ cup quinoa

1 cup broccoli

 

BED TIME SNACK

8 oz low fat (1%) cottage cheese

1 oz walnuts

                                                                   

 

 

WORKOUT DAY OPTION-2

PRE WORKOUT

1 scoop MOCHATONIX

 

POST WORKOUT

1 scoop TLS protein shake

1 cup of milk

½ medium baked potato

 

BREAKFAST 1

3 egg whites

1/2 cup oatmeal

1 cup green tea

 

LUNCH

5oz shrimp

½ cup black beans

1 cup green tea

 

MID DAY SNACK

TLS protein shake

*4oz. plain Greek Yogurt

½ cup blueberries

 

DINNER

6 oz salmon/talpia

1 cup broccoli

*1 cups spinach

2 cups red bell pepper

2 tsps olive oil

5 oz red wine

 

 BEDTIME SNACK

8 oz low-fat (1%) cottage cheese

 

REST DAY

1 TLS protein shake

1 apple

 

 

 

BREAKFAST 1

2 ounces cooked Louis Rich Turkey Smoked Sausage

 3/4 cup Kellogg's Complete Oat Bran Flakes

 1 cup fat-free milk

 1 teaspoon flaxseed oil

 2 sliced small bananas

 

MID MORNING SNACK

TLS protein shake

*4oz. plain Greek Yogurt

½ cup blueberries

 

LUNCH

1 can of Canned Light Tuna

1 tbsp Fat-Free Mayonnaise

¼ cup sliced Onions

1 sliced Pickle

1 whole Wheat Tortilla Wrap

½ cup Peppers, Lettuce, Mushrooms, and Tomatoes, if desired

1 Apple

1 tbsp Natural Peanut Butter

* Mix together the tuna with mayonnaise, onions, and the pickle. Spread over a whole wheat small tortilla wrap and then fill with the chopped vegetables of your preference (mushrooms, peppers, tomatoes, etc). Roll up and serve. Have an apple smeared with peanut butter afterward for something sweet and to provide some healthy fats to slow down the digestion of this meal.

MID DAY SNACK

TLS protein shake

*4oz. plain Greek Yogurt

½ cup blueberries

 

DINNER

6 oz tilapia/chicken breast/grass-fed beef, lion cut

1 cup quinoa

1 cup broccoli

5 oz red wine

 

BEDTIME SNACK

8oz low-fat (1%) cottage cheese

1 oz walnuts