Black Grape Health
Drink Well – Live Long
Black Grape is a Powerful combination of Natural Ingredients that promote Total Body Wellness, Increased Metabolism and Natural Energy.
Metabolism... Like an Extra 20 Minutes on the Treadmill
Black Grape's Proprietary blend of L-Leucine, Green Tea Extract, Resveratrol and Vitamin B-5 (Pantothenic Acid) are naturally occurring nutrients that when combined together help promote increased metabolism and health. Now you can Burn up to 200 calories a day more by just drinking the combination of the right nutrients found in Black Grape.
Natural Energy
Black Grape will give you that extra boost when you need it. A blend of B Vitamins, Taurine, Green Tea Extract, Guarana Seed Extract and Natural Caffeine gives you that pick me up when you need it -- without the crash. Black Grape has as much natural caffeine as a cup of the leading premium coffee.
Power of Resveratrol
Resveratrol is a powerful antioxidant produced by plants to attack pathogens, foreign bacteria and environmental stresses. Some of the richest sources of Resveratrol are the skins of red or dark grapes and Japanese Knotweed. Independent researchers have found that Resveratrol protects cells from free radicals and acts as an anti-inflammatory and anti-mutagen. Recent studies suggest Resveratrol improves performance of the brain and heart, and promotes cellular longevity. Many nutritionists and health professionals encourage those with poor immune systems or those recovering from illness to consume foods with Resveratrol. As an entirely natural plant compound, it is a perfectly safe addition to any healthy diet.
Turn on your Body... Turn off your Tongue
Your tongue is probably your biggest enemy when trying to stick to any diet. The fact is your tongue is a pleasure center that stimulates the brain while you are eating. How often have you felt full, but your mouth still craves food. The Resveratrol and Green Tea Extract in Black Grape work together to Turn Off Your Tongue. Did you ever notice that when you drink a glass of red wine with dinner to tend to eat less and have a dry feeling on your tongue? The same thing happens when you have a cup of Green Tea.
Drinking 1/2 a can of Black Grape 10 minutes before your meal can help you eat less and stick to your diet by helping turn off your tongue. Black Grape Health.
Posted: 11/16/2009 on peoplestring
Saturday, November 28, 2009
Monday, November 16, 2009
The Best Ways to Cheat
The Best Ways to Cheat
Christopher R. Mohr, PhD, RD
Meal Plans 101
Don’t get too excited, guys and women, I’m talking about cheating on your diet, not your significant other. After all, I’m a dietitian, not a private eye. The truth is that even if you’re committed to a healthy lifestyle (you know, you eat well, exercise regularly, rarely overindulge), temptation is still everywhere. If you’re not careful, one loving look from a juicy burger (with bacon, mayo and cheddar) across the room could be the end of you. An innocent night out for hot wings and beer may result in your being a “bad boy” (especially if somebody catches you in the act).
As a dietitian, I’m here to tell you it’s okay to cheat on rare occasion (ladies, you didn’t hear it here). But if you’re gonna’ give in to fat and carbohydrate overload, why not choose foods that can actually serve you? I call these the “best” of the “worst”—the top 10 foods you can eat and still like yourself in the morning.
Before launching into the list, let’s point out the obvious; some foods are better than others. Nutrient dense foods should comprise a majority of your diet. But I’m not saying you should live a life of deprivation either. Sometimes splurging on something “bad” is good. After you indulge, however, hop right back on the bandwagon.
The Top 10 Best of the Worst
Next time you’re glued to Monday Night Football, consider splurging on some of these foods—bad, but not so bad for you, they can’t be good too:
Food
Baked chips and guacamole
Why
Avocado (the green in guacamole) is a loaded with antioxidants, such as vitamin E and glutathione, which are both good for the heart and immune system and lutein, which is important for the eyes. Avocado is also a great source of heart healthy fats, to keep those lipids under wrap.
Food
Mixed nuts
Why
Squirrels aren’t stupid; nuts are excellent sources of B-vitamins, which are important in maintaining energy levels. They’re also great sources of vitamin E and low in saturated fat, making your heart happy.
Food
Pizza
Why
Opt for meat-free; pepperoni and sausage offer little in the nutrient department. Instead add a veggie topping or order it plain. The tomato sauce in pizza offers a hefty dose of lycopene, an important nutrient for prostate health. The added vegetables will add beta-carotene and vitamin C, among others, to fight free radicals, which promote aging.
Food
Hamburger
Why
You’re out with the guys and they insist on stopping at the local BBQ joint. While this might sound appealing, give the plain hamburger a try. Have it without mayonnaise or butter. Taste the burger for a change. It won’t kill you. Literally! This will keep the fat lower, and provide just as many muscle building nutrients like protein and iron.
Food
Sweet potato fries
Why
If you insist on fries, give the sweet potato fries a chance. Rather than solely adding fat to your diet, like normal fries, the orange shoe strings will at least provide a good dose of beta-carotene.
Food
Dark beer
Why
Forget about “tastes great” and “less filling.” Preliminary studies show dark beer may offer more “free radical fighting” flavonoids than light beer, which may help fight blood clots. But if you need to be rolled out of the bar or peeled off the “porcelain king” you’ve negated any benefit. Drink in moderation, dude.
Food
Dark chocolate covered strawberries
Why
Dark chocolate is high in a compound called phenols, that may help prevent “bad cholesterol” from forming plaque in your arteries. (Hey, it’s never too early or too late to protect your heart). Add the benefit of strawberries, a great source of vitamins C and A, and dessert never sounded so good. Let’s not leave out that most women find these foods romantic, so your heart may not be the only thing that benefits.
Food
Snickers Almond Bar
Why
Quiz: It’s the middle of the day; you’re starving at your desk and can’t concentrate. What do you do? Reach for a Snickers Almond Bar; the almonds provide some heart healthy fats and are high in B-vitamins. This version is lower in total fat and saturated fat than the “regular” Snickers too. And even if you think you’re king, don’t go for King Size. That’s a surefire way to find yourself the court jester.
Food
Berry pie
Why
Unfortunately carrot cake doesn’t count as a vegetable, so instead order berry pie for dessert. Berries have some of the highest antioxidant levels of any fruit or vegetable and have even been shown to contain compounds that help prevent Alzheimers; the darker the berry, the higher dose of nutrients, so blueberry or blackberry pie would be great options. Skip the a la mode and leave some crust behind; they’re loaded with saturated fat.
Food
Shortening
Why
You’re alone on a Friday night; you’re wife does all the cooking and she’s out of town. Shortening is great if you want something quick and easy; spoon it right out of the container and you’ll go immediately to saturated and trans-fat heaven, where your arteries are so clogged, Draino wouldn’t do the trick. Alright, I got carried away. Please don’t eat shortening by the spoonful as it lacks anything that could be construed as healthy.
The Worst of the Best
If these formerly questionable foods can be good for you, can “good foods” be not so healthy? You bet. Three, in particular, will pack weight on faster than prey fattens a bear preparing to hibernate. Avoid, if you can:
Salad, which by itself is great. But loaded with bacon bits, cheese, butter soaked croutons and creamy dressing? Deadly. Instead, load it up with fresh veggies and lowfat dressing and go crazy.
Rice cakes. Once a dieters dream, rice cakes have gone the way of the eight-track, since they offer zero nutrients and will blow your blood sugar through the roof. Besides they taste like cardboard and who wants to eat that?
Low-carb hot wings (yes, I have seen these advertised). Guess what? Wings never had carbs, they’re a saturated fat nightmare. They’re also loaded with calories, so skip ‘em. Chew on your wife instead.
Well, there you have it. The best of the worst, and the worst of the best. Follow these guidelines and nobody can ever call you a cheater again.
About the Author:
Dr. Chris Mohr RD, PhD is a health nutrition consultant to a number of media outlets and corporations including Discovery Health Channel, Clif Bar, Waterfront Media, and Fit Fuel. He has authored and co-authored several textbooks and textbook chapters, including consulting with LL Cool J on "LL Cool J's Platinum Workout" (Rodale Press, 2006). He is also co-creator of Meal Plans 101 nutrition software. For more information on how you can utilize Chris's expertise go to Meal Plans 101
Christopher R. Mohr, PhD, RD
Meal Plans 101
Don’t get too excited, guys and women, I’m talking about cheating on your diet, not your significant other. After all, I’m a dietitian, not a private eye. The truth is that even if you’re committed to a healthy lifestyle (you know, you eat well, exercise regularly, rarely overindulge), temptation is still everywhere. If you’re not careful, one loving look from a juicy burger (with bacon, mayo and cheddar) across the room could be the end of you. An innocent night out for hot wings and beer may result in your being a “bad boy” (especially if somebody catches you in the act).
As a dietitian, I’m here to tell you it’s okay to cheat on rare occasion (ladies, you didn’t hear it here). But if you’re gonna’ give in to fat and carbohydrate overload, why not choose foods that can actually serve you? I call these the “best” of the “worst”—the top 10 foods you can eat and still like yourself in the morning.
Before launching into the list, let’s point out the obvious; some foods are better than others. Nutrient dense foods should comprise a majority of your diet. But I’m not saying you should live a life of deprivation either. Sometimes splurging on something “bad” is good. After you indulge, however, hop right back on the bandwagon.
The Top 10 Best of the Worst
Next time you’re glued to Monday Night Football, consider splurging on some of these foods—bad, but not so bad for you, they can’t be good too:
Food
Baked chips and guacamole
Why
Avocado (the green in guacamole) is a loaded with antioxidants, such as vitamin E and glutathione, which are both good for the heart and immune system and lutein, which is important for the eyes. Avocado is also a great source of heart healthy fats, to keep those lipids under wrap.
Food
Mixed nuts
Why
Squirrels aren’t stupid; nuts are excellent sources of B-vitamins, which are important in maintaining energy levels. They’re also great sources of vitamin E and low in saturated fat, making your heart happy.
Food
Pizza
Why
Opt for meat-free; pepperoni and sausage offer little in the nutrient department. Instead add a veggie topping or order it plain. The tomato sauce in pizza offers a hefty dose of lycopene, an important nutrient for prostate health. The added vegetables will add beta-carotene and vitamin C, among others, to fight free radicals, which promote aging.
Food
Hamburger
Why
You’re out with the guys and they insist on stopping at the local BBQ joint. While this might sound appealing, give the plain hamburger a try. Have it without mayonnaise or butter. Taste the burger for a change. It won’t kill you. Literally! This will keep the fat lower, and provide just as many muscle building nutrients like protein and iron.
Food
Sweet potato fries
Why
If you insist on fries, give the sweet potato fries a chance. Rather than solely adding fat to your diet, like normal fries, the orange shoe strings will at least provide a good dose of beta-carotene.
Food
Dark beer
Why
Forget about “tastes great” and “less filling.” Preliminary studies show dark beer may offer more “free radical fighting” flavonoids than light beer, which may help fight blood clots. But if you need to be rolled out of the bar or peeled off the “porcelain king” you’ve negated any benefit. Drink in moderation, dude.
Food
Dark chocolate covered strawberries
Why
Dark chocolate is high in a compound called phenols, that may help prevent “bad cholesterol” from forming plaque in your arteries. (Hey, it’s never too early or too late to protect your heart). Add the benefit of strawberries, a great source of vitamins C and A, and dessert never sounded so good. Let’s not leave out that most women find these foods romantic, so your heart may not be the only thing that benefits.
Food
Snickers Almond Bar
Why
Quiz: It’s the middle of the day; you’re starving at your desk and can’t concentrate. What do you do? Reach for a Snickers Almond Bar; the almonds provide some heart healthy fats and are high in B-vitamins. This version is lower in total fat and saturated fat than the “regular” Snickers too. And even if you think you’re king, don’t go for King Size. That’s a surefire way to find yourself the court jester.
Food
Berry pie
Why
Unfortunately carrot cake doesn’t count as a vegetable, so instead order berry pie for dessert. Berries have some of the highest antioxidant levels of any fruit or vegetable and have even been shown to contain compounds that help prevent Alzheimers; the darker the berry, the higher dose of nutrients, so blueberry or blackberry pie would be great options. Skip the a la mode and leave some crust behind; they’re loaded with saturated fat.
Food
Shortening
Why
You’re alone on a Friday night; you’re wife does all the cooking and she’s out of town. Shortening is great if you want something quick and easy; spoon it right out of the container and you’ll go immediately to saturated and trans-fat heaven, where your arteries are so clogged, Draino wouldn’t do the trick. Alright, I got carried away. Please don’t eat shortening by the spoonful as it lacks anything that could be construed as healthy.
The Worst of the Best
If these formerly questionable foods can be good for you, can “good foods” be not so healthy? You bet. Three, in particular, will pack weight on faster than prey fattens a bear preparing to hibernate. Avoid, if you can:
Salad, which by itself is great. But loaded with bacon bits, cheese, butter soaked croutons and creamy dressing? Deadly. Instead, load it up with fresh veggies and lowfat dressing and go crazy.
Rice cakes. Once a dieters dream, rice cakes have gone the way of the eight-track, since they offer zero nutrients and will blow your blood sugar through the roof. Besides they taste like cardboard and who wants to eat that?
Low-carb hot wings (yes, I have seen these advertised). Guess what? Wings never had carbs, they’re a saturated fat nightmare. They’re also loaded with calories, so skip ‘em. Chew on your wife instead.
Well, there you have it. The best of the worst, and the worst of the best. Follow these guidelines and nobody can ever call you a cheater again.
About the Author:
Dr. Chris Mohr RD, PhD is a health nutrition consultant to a number of media outlets and corporations including Discovery Health Channel, Clif Bar, Waterfront Media, and Fit Fuel. He has authored and co-authored several textbooks and textbook chapters, including consulting with LL Cool J on "LL Cool J's Platinum Workout" (Rodale Press, 2006). He is also co-creator of Meal Plans 101 nutrition software. For more information on how you can utilize Chris's expertise go to Meal Plans 101
Wednesday, November 4, 2009
Food Labels Can Be Tricky
Food Labels Can Be Tricky
by: Meal Plans 101
Food labels can be tricky -- and are mainly there for 1 reason and
1 reason only: to sell you the food!!
Companies are notorious for throwing words around like "zero trans fat,
heart healthy, low sugar, no impact carbs" and so on, but, unfortunately,
they care about 1 thing and that's their bottom line (surely not
YOUR bottom!)
Let's take a look at a few examples so you can really be a savvy shopper
and make the best decisions.
1. Kellog's Smart Start Strong Heart Antioxidants. Sounds fantastic, right?
We know breakfast is important, so now you're "starting smart." Of course we
all want strong hearts...got that. And antioxidants are wonderful for us, right? Well
what more do we need? Apparently they thought we needed sugar too -- since there
is more sugar in 1 cup of this cereal than 1 cup of Frosted Flakes!! And not just more,
but nearly double the amount (14 g vs. 8 g). Now, granted, it also has 3 times the fiber,
so it gets a thumbs up for that.
But who would think a cereal with an amazing title like Smart Start Strong Heart Antioxidants
has more sugar than a cereal with that tells you it's frosted right in the title? Here are two
better cereal options: 1. whole rolled oats and 2. oat bran. Both have no sugar, are loaded
with fiber, and are much less expensive than other packaged cereals with fancy marketing
attached. And another hint: if there's a cartoon on the box, leave it on the shelf!
2. Starbucks No Sugar Added Banana Nut Coffee Cake. Now, c'mon, I know you didn't
think this one was healthy--it's coffee cake. But you can't tell me there wasn't a glimmer of
hope with the "no sugar added" preface, right? Sure, it's "healthy" alright -- 480 calories and
28 grams of fat healthy! To replace the sugar, they also added a WHOPPING 36 grams of
sugar alcohols, which might have a very unpleasant side effect on the 'ol GI system, if you know
what we're saying. Of course no one would go into Starbucks without a mocha, cream
covered, super frothy double grande bla bla bla, right? Put the two of those together and
you just got over 1000 calories of junky fat and even worse carbohydrates!
3. KFC trans fat free fried chicken. Alright, alright--now we're preaching to the choir (hopefully).
KFC has followed the rest of America and taken trans fat out of their foods. You know
what--it's still FRIED CHICKEN! Eating trans fat free fried chicken is like switching seats
on the Titanic--either way, you're in trouble! But I have had many consumers ask me if this
is OK more frequently because they took the trans fat out. It's confusing for consumers and
companies love that!
While we're on the topic of trans fat, here's a question that comes up all the time. How can a
food package say 0 trans fat when in fact it lists hydrogenated or partially hydrogenated on the
ingredient list? Because it has less than 0.5 g per serving (which means as soon as you eat more
than that, you're getting trans fat).
The easiest way to avoid trans fat and other junky ingredients is to buy foods that don't have
ingredients meaning foods that are not packaged! Fruits and vegetables don't come in packages.
Fish, chicken, meat do not come in packages (now, yes, of course they CAN, but in general).
That will ensure you're making the best decisions. And if a food does have a label, aim for as
few ingredients as possible--let's say, less than 5.
Just as an FYI, Pop Tarts have OVER 50 ingredients! If you want truly want to take control
of your health, check out Meal Plans 101 where we show you the exact strategies to be healthier and lose fat, such as:
· The correct amount of calories to eat,
· The nutrient ratios that work best for you,
· Plenty of variey so you don't get bored with your meals,
· And much much more
by: Meal Plans 101
Food labels can be tricky -- and are mainly there for 1 reason and
1 reason only: to sell you the food!!
Companies are notorious for throwing words around like "zero trans fat,
heart healthy, low sugar, no impact carbs" and so on, but, unfortunately,
they care about 1 thing and that's their bottom line (surely not
YOUR bottom!)
Let's take a look at a few examples so you can really be a savvy shopper
and make the best decisions.
1. Kellog's Smart Start Strong Heart Antioxidants. Sounds fantastic, right?
We know breakfast is important, so now you're "starting smart." Of course we
all want strong hearts...got that. And antioxidants are wonderful for us, right? Well
what more do we need? Apparently they thought we needed sugar too -- since there
is more sugar in 1 cup of this cereal than 1 cup of Frosted Flakes!! And not just more,
but nearly double the amount (14 g vs. 8 g). Now, granted, it also has 3 times the fiber,
so it gets a thumbs up for that.
But who would think a cereal with an amazing title like Smart Start Strong Heart Antioxidants
has more sugar than a cereal with that tells you it's frosted right in the title? Here are two
better cereal options: 1. whole rolled oats and 2. oat bran. Both have no sugar, are loaded
with fiber, and are much less expensive than other packaged cereals with fancy marketing
attached. And another hint: if there's a cartoon on the box, leave it on the shelf!
2. Starbucks No Sugar Added Banana Nut Coffee Cake. Now, c'mon, I know you didn't
think this one was healthy--it's coffee cake. But you can't tell me there wasn't a glimmer of
hope with the "no sugar added" preface, right? Sure, it's "healthy" alright -- 480 calories and
28 grams of fat healthy! To replace the sugar, they also added a WHOPPING 36 grams of
sugar alcohols, which might have a very unpleasant side effect on the 'ol GI system, if you know
what we're saying. Of course no one would go into Starbucks without a mocha, cream
covered, super frothy double grande bla bla bla, right? Put the two of those together and
you just got over 1000 calories of junky fat and even worse carbohydrates!
3. KFC trans fat free fried chicken. Alright, alright--now we're preaching to the choir (hopefully).
KFC has followed the rest of America and taken trans fat out of their foods. You know
what--it's still FRIED CHICKEN! Eating trans fat free fried chicken is like switching seats
on the Titanic--either way, you're in trouble! But I have had many consumers ask me if this
is OK more frequently because they took the trans fat out. It's confusing for consumers and
companies love that!
While we're on the topic of trans fat, here's a question that comes up all the time. How can a
food package say 0 trans fat when in fact it lists hydrogenated or partially hydrogenated on the
ingredient list? Because it has less than 0.5 g per serving (which means as soon as you eat more
than that, you're getting trans fat).
The easiest way to avoid trans fat and other junky ingredients is to buy foods that don't have
ingredients meaning foods that are not packaged! Fruits and vegetables don't come in packages.
Fish, chicken, meat do not come in packages (now, yes, of course they CAN, but in general).
That will ensure you're making the best decisions. And if a food does have a label, aim for as
few ingredients as possible--let's say, less than 5.
Just as an FYI, Pop Tarts have OVER 50 ingredients! If you want truly want to take control
of your health, check out Meal Plans 101 where we show you the exact strategies to be healthier and lose fat, such as:
· The correct amount of calories to eat,
· The nutrient ratios that work best for you,
· Plenty of variey so you don't get bored with your meals,
· And much much more
Wednesday, October 21, 2009
Allsolutionsnetwork has it all!!
The Allsolutionsnetwork has many products and stores to visit and buy from at discounted prices. Why not take a look at some right here today!
For vitamins and staying healthy:Visit http://allsolutionsnetwork.com/cgi-bin/d2.cgi/CN10811/vitamins.htm
If you're looking for weight reduction:Visit http://allsolutionsnetwork.com/cgi-bin/d2.cgi/CN10811/weight.htm
These products are sure to work and get you started on the right track to weight management!! Good luck and healthy eating!
For vitamins and staying healthy:Visit http://allsolutionsnetwork.com/cgi-bin/d2.cgi/CN10811/vitamins.htm
If you're looking for weight reduction:Visit http://allsolutionsnetwork.com/cgi-bin/d2.cgi/CN10811/weight.htm
These products are sure to work and get you started on the right track to weight management!! Good luck and healthy eating!
Thursday, October 15, 2009
Evaluating Dietary Supplements
Evaluating Dietary Supplements
By: Christopher R. Mohr, PhD, RD
Meal Plans 101
The manufacture and sale of dietary supplements is an $18+ billion per year industry. Sorting through the advertisements and associated claims for the 29,000-plus dietary supplements available can be difficult and confusing. This is particularly true considering there is a great deal of misinformation that make many supplements look like miracles. But, considering the supplement market is a big one, it’s important for trainers to educate themselves on how to intelligently evaluate dietary supplements. Clients are surely asking questions about them and you may have questions yourself. What supplements work? Which do not? Are they safe? Who should use what and do they need anything at all? When clients ask about product x, you will be able to inform them as to how they should go about evaluating the product first before buying. Here are six guidelines and recommendations on how to evaluate any dietary supplements on the market.
1. Are there legitimate physiological mechanisms associated with the supplement?
The purpose of an ergogenic aid is to enhance performance in one way or another, whether it is to allow athletes to lift more weight, lose fat, run faster, or increase endurance. When evaluating the product, ask yourself, “Is it possible for the supplement to enhance the pathway from point A to point B?” For example, creatine phosphate is useful in energy reactions to regenerate ATP, the body’s “energy currency.” It therefore makes sense that this dietary supplement may in fact be beneficial in some situations. The next step is to consider whether the supplement in question is necessary for the reaction to occur, may enhance the speed of the reaction, or will do nothing to change what normally goes on in the body. How can you tell this? Well, it takes a little background research and reading. It can get tricky because very often it makes sense that a product may in fact work if, for example, it’s primary ingredient is a major part of a pathway in the body, but that often doesn’t mean consuming excess will improve anything.
2. Is this product useful for the intended sport?
Certain supplements are designed for high-intensity, short-duration events, such as weight lifting or sprinting. Others are designed to increase endurance, while some are purported to enhance weight loss. Therefore, depending on the sport one is involved in, certain supplements should not even be considered. Again using creatine as the example, it appears that it is not beneficial for long-duration, endurance-type activities, such as marathons. Using such a supplement to train or compete in these types of events would be nothing more than a waste of money. On the other hand, when the body needs quick bursts of energy, such as pushing a lineman off the line during a football game, creatine may increase the ability to regenerate ATP, which is used in these quick reactions.
3. Are there scientific, placebo-controlled studies to support or refute the claims being made for the supplement? Have the results been duplicated?
Dietary supplements are being developed, improved, and launched practically every single day. Unfortunately, well-conducted scientific studies take much longer than this, and in the meantime athletes are being drawn to them through crafty marketing and expensive advertisements. Dietary supplements do not have to endure the same rigor as pharmaceutical agents. However, some supplements have had a number of safety and efficacy studies conducted on them. Such studies are published in peer reviewed, scientific journals. It is also important to find out if the research has been duplicated. If one study was conducted in the laboratory of the company that produces the supplement, and there has never been any follow-up research conducted, you should be hesitant about putting too much faith in their claims. Access to thousands of well-respected journals can be found for free on PubMed, a resource of the National Library of Medicine at www.pubmed.gov. And don’t always fall for the fancy graphs that are boldly stated in the pages of magazines with the ads; look at the fine print and, if there is some reference provided for the study, follow up to determine the results of the study. It’s very simple to take something out of context to make it fit the bill.
Here’s a perfect example. In the early 1990’s, the supplement boron was included in a lot of supplements because of a cited study that showed consuming boron increased testosterone levels. Taking that for face value, it seems worthwhile to therefore consume boron. However, if you checked out the actual study itself that was repeatedly cited in the popular media, you found out that boron did in fact increase testosterone levels; however, this increase occurred in postmenopausal rats! I can guarantee that most folks taking this are not postmenopausal; whether they are rats or not is an entirely different story, though. Moral of the story—always read the fine print!
4. Is there adequate safety data on the particular dietary supplement?
The importance of long-term health can be difficult to get across to young, otherwise healthy athletes. However, it’s vital to stress the safety concern that’s associated with dietary supplements. If the athlete’s goal is to gain lean body mass, and the supplement he or she is taking will do so at the expense of curtailing his or her adult life, it’s too high a price to pay. This caution is obviously a bit extreme, but excess stress on the kidneys, liver, and other organs SHOULD BE a concern with some supplements. Winning at all costs is not what you want to emphasize to clients. You have to weigh the risk to benefit ratio of all products with each individual client.
5. What is the source of information regarding the dietary supplement?
Did the athlete hear about the dietary supplement in question from a friend, coach, magazine, etc.? Remember that most mainstream fitness magazines are owned by supplement companies. Therefore, it is common to read articles that are very slanted towards promoting a particular product(s). Magazines are a good way to be introduced to a product, but then the consumer must continue the investigative work to determine if there is any truth behind the supplement’s claims.
6. Is the product banned by any governing agencies?
This is of particular concern for collegiate and professional athletes. There are a number of products that are banned by the NCAA, IOC, NFL, and other organizations. Whether or not a product may work is not worth risking a career over. The banned supplement list should be posted so athletes know and understand what products are included on the list. If you work with any athletes, this is very important because they will often turn to you as the expert.
This is a basic list of questions and concerns that should be answered prior to consuming any dietary ergogenic aids. And remember to emphasize the importance of real food whenever talking to athletes about supplements. Dietary supplements are called supplements for a reason—they are intended to supplement whole foods in the diet. No dietary supplement can or will ever be able to replace what can be obtained through the diet. Consuming adequate energy and fluids should be the first concern. Dietary supplements should then fill in the very tip of the “iceberg,” but only if they are proven to be safe, legal, and beneficial.
About the Author:
Dr. Chris Mohr RD, PhD is a health nutrition consultant to a number of media outlets and corporations including Discovery Health Channel, Clif Bar, Waterfront Media, and Fit Fuel. He has authored and co-authored several textbooks and textbook chapters, including consulting with LL Cool J on "LL Cool J's Platinum Workout" (Rodale Press, 2006). He is also co-creator of Meal Plans 101 nutrition software. For more information on how you can utilize Chris's expertise go to Meal Plans 101
By: Christopher R. Mohr, PhD, RD
Meal Plans 101
The manufacture and sale of dietary supplements is an $18+ billion per year industry. Sorting through the advertisements and associated claims for the 29,000-plus dietary supplements available can be difficult and confusing. This is particularly true considering there is a great deal of misinformation that make many supplements look like miracles. But, considering the supplement market is a big one, it’s important for trainers to educate themselves on how to intelligently evaluate dietary supplements. Clients are surely asking questions about them and you may have questions yourself. What supplements work? Which do not? Are they safe? Who should use what and do they need anything at all? When clients ask about product x, you will be able to inform them as to how they should go about evaluating the product first before buying. Here are six guidelines and recommendations on how to evaluate any dietary supplements on the market.
1. Are there legitimate physiological mechanisms associated with the supplement?
The purpose of an ergogenic aid is to enhance performance in one way or another, whether it is to allow athletes to lift more weight, lose fat, run faster, or increase endurance. When evaluating the product, ask yourself, “Is it possible for the supplement to enhance the pathway from point A to point B?” For example, creatine phosphate is useful in energy reactions to regenerate ATP, the body’s “energy currency.” It therefore makes sense that this dietary supplement may in fact be beneficial in some situations. The next step is to consider whether the supplement in question is necessary for the reaction to occur, may enhance the speed of the reaction, or will do nothing to change what normally goes on in the body. How can you tell this? Well, it takes a little background research and reading. It can get tricky because very often it makes sense that a product may in fact work if, for example, it’s primary ingredient is a major part of a pathway in the body, but that often doesn’t mean consuming excess will improve anything.
2. Is this product useful for the intended sport?
Certain supplements are designed for high-intensity, short-duration events, such as weight lifting or sprinting. Others are designed to increase endurance, while some are purported to enhance weight loss. Therefore, depending on the sport one is involved in, certain supplements should not even be considered. Again using creatine as the example, it appears that it is not beneficial for long-duration, endurance-type activities, such as marathons. Using such a supplement to train or compete in these types of events would be nothing more than a waste of money. On the other hand, when the body needs quick bursts of energy, such as pushing a lineman off the line during a football game, creatine may increase the ability to regenerate ATP, which is used in these quick reactions.
3. Are there scientific, placebo-controlled studies to support or refute the claims being made for the supplement? Have the results been duplicated?
Dietary supplements are being developed, improved, and launched practically every single day. Unfortunately, well-conducted scientific studies take much longer than this, and in the meantime athletes are being drawn to them through crafty marketing and expensive advertisements. Dietary supplements do not have to endure the same rigor as pharmaceutical agents. However, some supplements have had a number of safety and efficacy studies conducted on them. Such studies are published in peer reviewed, scientific journals. It is also important to find out if the research has been duplicated. If one study was conducted in the laboratory of the company that produces the supplement, and there has never been any follow-up research conducted, you should be hesitant about putting too much faith in their claims. Access to thousands of well-respected journals can be found for free on PubMed, a resource of the National Library of Medicine at www.pubmed.gov. And don’t always fall for the fancy graphs that are boldly stated in the pages of magazines with the ads; look at the fine print and, if there is some reference provided for the study, follow up to determine the results of the study. It’s very simple to take something out of context to make it fit the bill.
Here’s a perfect example. In the early 1990’s, the supplement boron was included in a lot of supplements because of a cited study that showed consuming boron increased testosterone levels. Taking that for face value, it seems worthwhile to therefore consume boron. However, if you checked out the actual study itself that was repeatedly cited in the popular media, you found out that boron did in fact increase testosterone levels; however, this increase occurred in postmenopausal rats! I can guarantee that most folks taking this are not postmenopausal; whether they are rats or not is an entirely different story, though. Moral of the story—always read the fine print!
4. Is there adequate safety data on the particular dietary supplement?
The importance of long-term health can be difficult to get across to young, otherwise healthy athletes. However, it’s vital to stress the safety concern that’s associated with dietary supplements. If the athlete’s goal is to gain lean body mass, and the supplement he or she is taking will do so at the expense of curtailing his or her adult life, it’s too high a price to pay. This caution is obviously a bit extreme, but excess stress on the kidneys, liver, and other organs SHOULD BE a concern with some supplements. Winning at all costs is not what you want to emphasize to clients. You have to weigh the risk to benefit ratio of all products with each individual client.
5. What is the source of information regarding the dietary supplement?
Did the athlete hear about the dietary supplement in question from a friend, coach, magazine, etc.? Remember that most mainstream fitness magazines are owned by supplement companies. Therefore, it is common to read articles that are very slanted towards promoting a particular product(s). Magazines are a good way to be introduced to a product, but then the consumer must continue the investigative work to determine if there is any truth behind the supplement’s claims.
6. Is the product banned by any governing agencies?
This is of particular concern for collegiate and professional athletes. There are a number of products that are banned by the NCAA, IOC, NFL, and other organizations. Whether or not a product may work is not worth risking a career over. The banned supplement list should be posted so athletes know and understand what products are included on the list. If you work with any athletes, this is very important because they will often turn to you as the expert.
This is a basic list of questions and concerns that should be answered prior to consuming any dietary ergogenic aids. And remember to emphasize the importance of real food whenever talking to athletes about supplements. Dietary supplements are called supplements for a reason—they are intended to supplement whole foods in the diet. No dietary supplement can or will ever be able to replace what can be obtained through the diet. Consuming adequate energy and fluids should be the first concern. Dietary supplements should then fill in the very tip of the “iceberg,” but only if they are proven to be safe, legal, and beneficial.
About the Author:
Dr. Chris Mohr RD, PhD is a health nutrition consultant to a number of media outlets and corporations including Discovery Health Channel, Clif Bar, Waterfront Media, and Fit Fuel. He has authored and co-authored several textbooks and textbook chapters, including consulting with LL Cool J on "LL Cool J's Platinum Workout" (Rodale Press, 2006). He is also co-creator of Meal Plans 101 nutrition software. For more information on how you can utilize Chris's expertise go to Meal Plans 101
Friday, October 9, 2009
Should you ditch your calorie free beverages?
Should you ditch your calorie free beverages?
by: Meal Plans 101
If you ask those who drink diet sodas, they do so for one reason--to drink less calories, which could help avoid weight gain. But new research is challenging that theory. In fact, research from the University of Texas Health Science Center at San Antonio suggested the more diet sodas a person drinks, the more weight they are likely to gain. What gives? Doesn't make much sense, does it?
Why would diet soda make some people gain weight? There are only theories at this point but it may be as simple as people consciously eating more because they think they can. Maybe they are compensating in other areas, like ordering hamburger AND fries because there are no calories in the soda (rather than just hamburger). Of course, none of those options are great, but that's a different story.
The other thought is that diet soda may stimulate appetite causing people to overeat. There are still plenty of questions that researchers need to answer. For instance, are these results associated with all artificial sweeteners? Or just certain ones? Remember, also, that this research was done in rats, not humans, so until it's replicated in humans and on a much larger scale, don't run out to the store and buy high sugar, zero nutrient soda just yet.
Our recommendation? Avoid regular and diet soda and opt for water and tea. Both are calorie free, tea has a ton of nutrients, and they will help hydrate you without adding sugar, chemicals, or anything else into your body.
The same goes for meal planning. Don’t just jump from one magazine article weight loss idea to another thinking that you are going to lose weight. Plan out your weight loss. Write down what you are going to do for exercise. Write down what you are going to eat every day to lose weight. Then stick to it. Consistency is the key to permanent weight loss.
To help plan out your nutrition map and establish that consistency check out Meal Plans 101. It is specifically designed to help you map out your nutrition so that you can achieve permanent weight loss.
Meal Plans 101
by: Meal Plans 101
If you ask those who drink diet sodas, they do so for one reason--to drink less calories, which could help avoid weight gain. But new research is challenging that theory. In fact, research from the University of Texas Health Science Center at San Antonio suggested the more diet sodas a person drinks, the more weight they are likely to gain. What gives? Doesn't make much sense, does it?
Why would diet soda make some people gain weight? There are only theories at this point but it may be as simple as people consciously eating more because they think they can. Maybe they are compensating in other areas, like ordering hamburger AND fries because there are no calories in the soda (rather than just hamburger). Of course, none of those options are great, but that's a different story.
The other thought is that diet soda may stimulate appetite causing people to overeat. There are still plenty of questions that researchers need to answer. For instance, are these results associated with all artificial sweeteners? Or just certain ones? Remember, also, that this research was done in rats, not humans, so until it's replicated in humans and on a much larger scale, don't run out to the store and buy high sugar, zero nutrient soda just yet.
Our recommendation? Avoid regular and diet soda and opt for water and tea. Both are calorie free, tea has a ton of nutrients, and they will help hydrate you without adding sugar, chemicals, or anything else into your body.
The same goes for meal planning. Don’t just jump from one magazine article weight loss idea to another thinking that you are going to lose weight. Plan out your weight loss. Write down what you are going to do for exercise. Write down what you are going to eat every day to lose weight. Then stick to it. Consistency is the key to permanent weight loss.
To help plan out your nutrition map and establish that consistency check out Meal Plans 101. It is specifically designed to help you map out your nutrition so that you can achieve permanent weight loss.
Meal Plans 101
Monday, September 28, 2009
15 Rules For Fat Loss
By: Jayson Hunter RD, CSCS
Meal Plans 101
1. Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.
2. Consume whole foods that are high in fiber and low in sugar such as lean protein (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
3. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.
4. Recommend consuming 25-35 grams of fiber per day. Since the average diet contains only 14 grams we could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage when they are elevated.
5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.
6. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases.
7. Recommend eating 5-10 servings of fruit and vegetables a day to meet your micronutrient needs. Vegetables also contain a good amount of fiber and help to control appetites and curb hunger.
8. Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.
9. Balance your fat intake for the day. 1/3 should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats.
10. If you want to start building habits then you need to follow a plan. Habits are formed by repetitively following a prescribed plan. Therefore map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks you will form habits that become part of your daily routine and you won’t even notice it. How do you think bad habits are formed? By repetitively doing something over and over again.
11. Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. These are just some of the “Superfoods” who should be incorporating into your daily meal plans.
12. Keep total fat intake under 30% for the day. This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc. This doesn’t mean you have to completely eliminate these items, but do not eat them as a regular food item every day.
13. EXERCISE!! You can lose weight by just following a nutrition plan on its own but very few succeed at it and it takes much longer than when you eat properly as well as exercise. I am not talking about just getting on a treadmill for 30 minutes every other day. Though you can lose weight this way it is not the most efficient use of your time nor maximizing the ability to burn calories. The most effective way to lose fat is by strength training or some type of interval training utilizing strength training and cardiovascular exercises. A properly designed program can burn more overall calories in 20 minutes than 20 minutes on a treadmill. Also, the X factor in all this is that you will burn more calories per minute hours after you finished strength training because of the EPOC effect. Static exercise on a treadmill doesn’t produce this X factor.
14. Record what you eat and drink. You will be amazed at what you consume and not even realize you did it until you right it down and reflect back on the day. Keeping a food log is critical to your success because if modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t happening like you had hoped the answer can usually be found in the food and or exercise journal.
15. Follow the 90% rule. If you can follow your plan 90% of the time then that is enough to have success with weight loss. If you find yourself breaking the rules more than 90% of the time then the chance of being successful with weight loss is not as likely. Your chances of failing increase significantly. Lose the all or nothing attitude and just take one day at a time. Reflect on your day before you go to bed at night and instead of getting down on yourself because you weren’t perfect just set goals to accomplish next day that would eliminate those errors.
About the Author:
Jayson Hunter, RD, CSCS, is a registered dietitian and fitness professional with more than 10 years of experience. He has worked with 1000’s of individuals in achieving their ideal body and has been published in numerous magazines. He is also co-creator of Meal Plans 101 nutrition software. For more information on how you can utilize Jayson’s expertise go to Meal Plans 101
Meal Plans 101
1. Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.
2. Consume whole foods that are high in fiber and low in sugar such as lean protein (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
3. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.
4. Recommend consuming 25-35 grams of fiber per day. Since the average diet contains only 14 grams we could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage when they are elevated.
5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.
6. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases.
7. Recommend eating 5-10 servings of fruit and vegetables a day to meet your micronutrient needs. Vegetables also contain a good amount of fiber and help to control appetites and curb hunger.
8. Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.
9. Balance your fat intake for the day. 1/3 should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats.
10. If you want to start building habits then you need to follow a plan. Habits are formed by repetitively following a prescribed plan. Therefore map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks you will form habits that become part of your daily routine and you won’t even notice it. How do you think bad habits are formed? By repetitively doing something over and over again.
11. Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. These are just some of the “Superfoods” who should be incorporating into your daily meal plans.
12. Keep total fat intake under 30% for the day. This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc. This doesn’t mean you have to completely eliminate these items, but do not eat them as a regular food item every day.
13. EXERCISE!! You can lose weight by just following a nutrition plan on its own but very few succeed at it and it takes much longer than when you eat properly as well as exercise. I am not talking about just getting on a treadmill for 30 minutes every other day. Though you can lose weight this way it is not the most efficient use of your time nor maximizing the ability to burn calories. The most effective way to lose fat is by strength training or some type of interval training utilizing strength training and cardiovascular exercises. A properly designed program can burn more overall calories in 20 minutes than 20 minutes on a treadmill. Also, the X factor in all this is that you will burn more calories per minute hours after you finished strength training because of the EPOC effect. Static exercise on a treadmill doesn’t produce this X factor.
14. Record what you eat and drink. You will be amazed at what you consume and not even realize you did it until you right it down and reflect back on the day. Keeping a food log is critical to your success because if modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t happening like you had hoped the answer can usually be found in the food and or exercise journal.
15. Follow the 90% rule. If you can follow your plan 90% of the time then that is enough to have success with weight loss. If you find yourself breaking the rules more than 90% of the time then the chance of being successful with weight loss is not as likely. Your chances of failing increase significantly. Lose the all or nothing attitude and just take one day at a time. Reflect on your day before you go to bed at night and instead of getting down on yourself because you weren’t perfect just set goals to accomplish next day that would eliminate those errors.
About the Author:
Jayson Hunter, RD, CSCS, is a registered dietitian and fitness professional with more than 10 years of experience. He has worked with 1000’s of individuals in achieving their ideal body and has been published in numerous magazines. He is also co-creator of Meal Plans 101 nutrition software. For more information on how you can utilize Jayson’s expertise go to Meal Plans 101
Wednesday, September 16, 2009
Planting seeds of good health!
Doing what is right for your body shouldn't be the hardest decision you'll make throughout your life. We are what we eat, Right! To feel well, we need to eat well. Along with eating well, we also need to stay active. Even if it's just walking to the store, taking a stroll in the park; taking a nice dip in the pool, washing your car or just simply cleaning your house. Anything that keeps you off the couch and keeps your blood circulating!
Dieting and keeping yourself healthy should always include the things you love. Stay active in your favorite activities, eat all your favorite foods ( just keep it in moderation),Oh, and drink lots of water. Remember take pride in yourself, when you love yourself implant those seeds of love and good health. Reaping the rewards will be the best benefit you'll ever promote yourself with!! If you can agree!
Eating well and staying active doesn't just improve body, it improves your mind as well. Stretching your body on a daily base will improve blood circulation throughout your brain and body. It relieves stress and gives you that boost of energy you may have been looking for. Stretching is just the beginning, once you've become accustom to this routine, implementing other activities such as; sit-ups, push-ups , leg lunges etc. wouldn't be a problem. Giving yourself 5-10 minutes is a start, and later expanding it to 30-60 minutes.
After your activities and throughout your day, water should never be left out of your routine. Water helps to hydrate and cleanse your body. Along with eating the appropriate foods; Grains, Fruits, Vegetables, Dairy and of course your Proteins: meats or beans, don't forget the water. By you helping your body, your body will help you. It knows what to do, so trust it! With the combination of good food, water and activity your body will naturally maintain it's weight!
Meal Plans 101
Friday, September 11, 2009
10 Changes To Your Diet That Will Instantly Make it 90% Better
10 Changes To Your Diet That Will Instantly Make it 90% Better
By: Jayson Hunter RD, CSCS
Meal Plans 101
Most individuals do not eat like they are supposed to. Out of those individuals 95% of them don’t realize that by making 10 simple changes to their eating lifestyle they can improve their diet by 90% along with improving their health and overall well-being.
Apply these changes to your diet today and you too will be experiencing an increased benefit to your health, probable weight loss, a leaner body, and likely improvements to your blood profile. This all equals a longer healthier life.
Now let’s get started so you can benefit from these 10 simple changes that everyone can make immediately.
1. Hydration: Is there a difference
Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and is a powerful antioxidant. You should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.
2. Benefits of Fiber
Recommend consuming 25-35 grams of fiber per day. Since the average diet contains only 14 grams we could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage when they are elevated. By simply eating at least 1 serving of fruit and vegetables at every meal should get you to the goal of 25-35 grams of fiber per day.
3. The Importance of Protein
Eat lean protein sources which include; lean beef, chicken breasts, turkey breasts, salmon, low-fat cottage cheese and other low-fat dairy products, and whey protein powders, at every meal. This will also help control insulin levels and satisfy hunger pangs which tend to promote fat storage. You will find yourself naturally eating less food throughout the day if you eat some type of lean protein at every meal.
4. Frequent Meals: Why?
Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories. By also including your protein and vegetables at these meals you will tend to eat less overall thereby reducing your calorie intake.
5. What are Whole Foods?
Consume whole foods that are high in fiber and low in sugar such as lean protein (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
Try to minimize processed foods that come in a box or a bag. Instead choose whole grain choices such as whole wheat foods, oatmeals, and vegetables.
6. Healthy Fats: Yes, there are healthy fats
Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases.
7. Superfoods
Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. These are just some of the “Superfoods” you should be incorporating into your daily meal plans.
8. Fat
Keep total fat intake under 30% for the day. This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc. This doesn’t mean you have to completely eliminate these items, but do not eat them as a regular food item every day.
9. Food Log: Yes, this is the most important step
Record what you eat and drink. You will be amazed at what you consume and not even realize you did it until you right it down and reflect back on the day. Keeping a food log is critical to your success because if modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t happening like you had hoped the answer can usually be found in your food and or exercise journal.
10. Food Labels
Review food labels. Avoid foods packed with excess sugar, calories, or foods that contain any trans-fats. You should be looking for more natural foods and not overly-processed foods. Ingredients to look for and avoid or minimize if they are one of the top ingredients listed in the ingredients list: Sugar, High Fructose Corn Syrup and Hydrogenated or Partially Hydrogenated Vegetable Oil.
If you see these ingredients listed at the top then that means the product is made up of that ingredient as it’s largest source.
Now I don’t expect you to make every change in one day. What I do expect is that if you are serious about living a better life and a healthier life then you need to make these changes over the next 4 weeks. The best way to accomplish this task is to map out your plan. Create meal plans and have a plan of attack in place in regards to what you are eating and when.
You will start to see just how easy it is to live a healthier life and achieve the goals that you desire.
About the Author:
Jayson Hunter, RD, CSCS, is a registered dietitian and fitness professional with more than 10 years of experience. He has worked with 1000’s of individuals in achieving their ideal body and has been published in numerous magazines. He is also co-creator of Meal Plans 101 nutrition software. For more information on how you can utilize Jayson’s expertise go to
Meal Plans 101
Thursday, September 10, 2009
Intro to meal plans
Meal Plans 101 was created by a real Dr. and dietitian; Dr. Chris Mohr (RD, PhD) and an experienced trainer and nutritionist Jayson Hunter (RD, CSCS).
Dr. Chris Mohr is well known for his knowledge and expertise in weight loss. He has written over 500 articles for magazines, such as Men's Health, Weight Watchers, Fitness and many more.
Jayson Hunter has an extensive background in weight management, he also has experience in sports nutrition and supplementation. Jayson has counseled hundreds of individuals, published articles on various topics and has consulted with companies and professional teams.
Their partnership has led them to create the best meal planning software on the market. Pros like Dr. John Berardi (http://www.precisionnutrition.com/) and Craig Ballantyne (http://www.turbulencetraining.com/) rave about it and depend on it to help their own clients to get better results.
This is not a "One Size Fits All" generic type of plan. You are in control of how you want the plan to work for you. The system just guides you through it!
Customizing your plan is a breeze with Meal Plans 101. Once you've figured out your calories needed for a day, you can split it up. How?!! Do you want more carbs, less fat? More fat, fewer carbs? More proteins? You can choose multiple nutrient ratios so that you can customize the program to your exact specifications.
• Testimonial:
I've been using Meal Plans 101 for two months and I can honestly say that it has been a great help in monitoring my nutrition. The guess work is taken out of portion sizes and in turn this also makes menu planning a lot easier. The most important benefit from my point of view is the fact that it enables me to alter my macro-nutrient ratios very easily. I can switch from a diet of 50/30/20 of carbohydrates, protein and good fat to say 45/20/35 AND it provides suggestions for the content of each meal. I also like the way the program caters for weight loss, gain or maintenance and how it provides accurate calorific data for the program that you are on. No more guessing!!
Thanks for a great product that has helped me burn unwanted fat and has also kept me feeling full.
Regards
Bob Dickson
• Testimonial:
"First of all let me say that I'm loving the meal planning software. It makes planning easy and due to the servings recommendations, I'm getting much more variety in my nutrition plan. I've been telling people in my office and friends and family about it!"
Joshua Jones
• Testimonial:
"I have to tell you that this program is better than I first thought. Whatever it costs, it is worth it. I have been working with patients who are recently discharged from an eating disorder clinic--making a specific nutrition plan was time consuming before, but now with this, it's a cinch! Now I am able to get them started on a diet that fills the bill perfectly. I am pleased that there is a weight loss/weight gain feature as well as maintenance. WOW!"
Dr. Tom Wnorowski
Clinical Nutritionist
Millville, NJ
Meal Plan 101
Subscribe to:
Posts (Atom)