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

Getting Protein In Daily

 

Getting Protein In Daily

Many people say they just don't have the time to consume the protein. This is the reason there are methods for getting it in without wasting tons of time. Your body can only absorb about 45-50 grams of protein per meal this is why I recommend eating 6 smaller meals a day instead of a few large ones. This will allow you to absorb more protein each day.

I also recommend eating high protein foods prior to and after workout to provide your muscles with protein when they need it most. In order to get in the proper amount of protein daily you have to rid yourself of all junk food. They take up a lot of room and fill you with empty carbs.

 

High Protein Sources

Protein amounts vary with different brands.

Milk - 1 glass 8 grams of protein
Yogurt - 1 cup 6 grams of protein
String cheese - 1 stick 8 grams
Eggs - 1 egg 8 grams of protein
Steak - 7 oz steak 34 grams of protein
Chicken - 3 oz breast 24 grams of protein
Turkey - 3 oz breast 22 grams of protein
Tuna - 3/4 cup 15 grams of protein
Fish - 3 oz 24 grams of protein
Peanut butter - 2 table spoons 8 grams of protein
Beans - 1 cup 10 grams of protein

101 Weight Loss Tips

101 Weight Loss Tips:

Weight loss tips:

1.Drink water

2.Train low intensity before breakfast

3.After you’ve eaten do high intensity cardio

4.Avoid refined sugar

5.Avoid complex carbs

6.Don’t eat within two hours of dinner

7.Train with weights

8.Do some light cardio after dinner

9.Eat fruit

10.Eat vegetables

11.Increase protein foods like meat, fish, eggs, etc.

12.Take a multivitamin

13.Take a cod liver oil supplement

14.Run hills and climb stairs

15.Increase your intensity each workout

16.Eat leafy green vegetables

17.Keep active inbetween workout sessions

18.Swap your work chair for a fitness ball

19.Keep fitness equipment like dumb bells, etc. in every room of the house

20.Find someone to train with in the mornings

21.Find someone who is better than you at fitness to train with

22.Make fruit a whole meal instead of a snack

23.Replace television with active past times like walking, etc.

24.Join a sport team or a fitness class

25.Experiment with martial arts and tai chi and yoga

26.If you are doing weight training and cardio, do the weight training first

27.Choose cardio exercises that work the whole body, not just the legs

28.Try not to mix fats and carbs in the same meal (ie cheese and pasta)

29.Avoid coffee as it leads to bad diet habits

30.Drink green tea for its health and antioxidant properties

31.Drink more water

32.Drink even more water

33.Make committments to train with different people at different times in the week to keep active

34.Take the stairs instead of the lift no matter how you are feeling

35.Park your car further away from your destination or get off the bus early

36.Make a big pot of vegetable soup on the weekend and eat it for snacks during the week

37.Pre-cook as many meals as you can and keep them handy at work or at home for ‘junk snack’ times

38.Keep your ‘cheat days’ healthy by choosing restaurants that have healthy foods like salads, meats and fish

39.Eat chilli – the burning sensation is your metabolism speeding up

40.Eat more often but not more

41.Eat six meals a day with a two hour spacing inbetween

42.Use a small bowl or plate to create the illusion of eating a lot

43.Replace chicken with lean red meat

44.Find someone you don’t like to do cardio or sport with as you will try harder to win and be more competitive

45.Experiment with mixing weight training and cardio together with circuits

46.Read as many weight loss books as you can

47.Avoid alcohol and late nights as it DOES impact on fat loss training and progress

48.Don’t hang around ‘junk food friends’ at times you know you will cheat

49.Go to the shops on a full stomach

50.Drink a glass of water before every meal

51.Avoid diuretic fat loss gimmicks as the weight loss will only be water

52.Keep a record of the foods you eat during the day

53.Measure your calories for everything you eat for one whole week (you’ll be surprised)

54.Start developing habits that foster weight loss like eating at the right time and not using food as an emotional crutch

55.Add more resistance to your workouts by increasing the weight, leverage or anything else you can to make it more difficult

56.Let your work mates and your family know you are trying to lose weight – they will support you

57.Turn dreams into goals by writing them down and regularly reading them

58.Read and research into everything you put into your mouth – calories and unhealthy substances can be squeezed into many places

59.Make short term goals and long term goals achievable and measure your progress regularly

60.Take days off – its ok to relax occasionally

61.Don’t worry too much about progress – enjoy the fitness

62.Train outdoors – sun and air are good for you

63.Watch shows like The Biggest Loser for inspiration

64.Read about the health problems associated with being over weight and get determined

65.Drink more water

66.Hire a personal trainer if you find it really hard to get motivated

67.If you are lazy at home join a gym

68.Do cardio with up-beat music

69.Don’t get sidetracked by gossiping to the hot guy/girl at the next treadmill

70.Buy a nice pair of shorts or t-shirt that you want to (realistically) be able to fit in by summer

71.Don’t be self conscious at the gym – no one cares

72.Milk is good for you – don’t cut it out on account of losing weight

73.Just do it – stop making excuses

74.Use big compound weight training exercises like the squat, bench press, chin up, dip, military press and deadlift instead of isolation exercises

75.Avoid fancy gym machines and just use free weights

76.If your really bored with free weights, try gym machines for variety

77.Try and relate your weight loss goals to helping people – it helps

78.When you are struggling to take another step on your jog pick an item in the distance and aim for it

79.Read inspiration stories about sports champions

80.Attend sport matches like football, athletics and bodybuilding contests

81.Instead of weighing yourself use a tape measure

82.Use maths in weight loss – ie one bowl of iced cream cut out of your diet each night = 10 mins less on the treadmill tomorrow

83.Eat less man made food

84.Opt for organic foods and unprocessed things

85.Learn that you cannot ’spot reduce’ – fat comes off from the whole body not just one section

86.Muscle and fat do not co-exist well so build some muscle

87.Take spas, massages, etc. to help muscles recover faster – thus being able to train more

88.Never train through injuries or when muscles are still sore

89.High intensity training is harder and better – don’t believe hype about low intensity cardio burning more fat – high intensity keeps your heart rate up long after you leave the track

90.Stretch muscles that are sore and stretch before, during and after training

91.See a doctor before doing hard weight loss stuff

92.3500 calories = one pound of fat – diet is more important that hours on the treadmill

93.Skipping meals won’t burn fat – keep your metabolism burning by eating more often

94.Hot water will burn calories as well as being a Chinese medicine. Cold water will do the same

95.Replace a smaller meal with a protein shake – liquid food is better for you

96.Don’t waste your money on pills or quick fixes – change your habits

97.Never sacrifice your health to lose a bit of fat

98.Be creative with cardio – running and biking isn’t the only way

99.Never train for more than one hour at a time

100.If you lose motivation, re-check your goals and ambitions and make them firm

101.Drink more water!

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NEW YEARS COMMITMENT TO YOURSELF

HAPPY NEW YEARS......
. IF YOU MADE IT TO THIS BLOG ITS BECAUSE SOME WAY OR ANOTHER WE CROSSED EACHOTHERS PATH THRU FITNESS AND HEALTH, EVEN IF IT WAS THRU A FRIEND,REFERRAL OR ADVERTISEMENT/PROMOTION. WE ARE ALL HERE FOR ONE COMMON CAUSE

-TO FEEL GOOD
-LOOK GOOD-
-AND TO LIVE BETTER

 THIS YEAR I WILL BE OFFERING MORE IN NUTRITION. PHYSICAL FITNESS IS GREAT BUT 85% OF THE BATTLE IS WITH FOOD INTAKE. FOR MANY PPL THIS CAN BETTER BE ADDRESSED IF ONE JUST KNEW HOW TO EAT.
SO AS WE START THE NEW YEAR I WANT YOU TO MAKE THE COMMITMENT TO Y.O.U.R.S.E.L.F.

- START BY KEEPING IT SIMPLE N CHOOSING BETTER THINGS TO EAT
-BEGIN EDUCATING YOURSELF ABOUT NUTRITION
-JOIN NUTRITION FORUMS
-SHARE RECIPES (EVEN HERE)
-DONT GO FOR TASTE OVER QUALITY
-PREPARE FOR THE DAY AHEAD