Category Archives: Food & Diet

Healthy logos can be far from healthy.

Posted by Trainer Doug 21,January 2012 Leave a comment

January is always the big month for diet resolutions.  People rush out and stock up on boxes of frozen pre-made meals, unhealthy fat burners and stacks of artificially flavored beverages.  Unfortunately, all the education that’s now available about a natural wholefoods diet never penetrates their cerebral cortex.  Instead, the public gets drawn towards the pretty pictures of foods that seem to be a great solution to their problem: obesity and artificial overload.

Here’s a pretty picture:  blue, green, yellow and yes..the Healthy Choice logo.  How pretty.

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Lets take a look at the Healthy ingredients in this pretty picture:

whole grain pasta (water, whole grain wheat flour [UltraGrain], wheat semolina, egg white), water, chicken tenderloins (chicken tenderloin, water, olive oil, contains 2% of less of: isolated soy protein product [isolated soy protein, modified food starch, cornstarch, carrageenan, soy lecithin], dextrose, salt, potassium and sodium phosphates, potassium chloride, paprika, flavoring, caramel color), spinach, cooked shrimp, onions, diced tomatoes, broccoli, red pepper, salted chablis, garlic (contains high maltose corn syrup, salt), contains 2% or less of: butter, extra virgin olive oil, lemon juice concentrate, modified food starch, chicken base (chicken meat and natural chicken juices, salt, chicken fat, sugar, hydrolyzed [corn and wheat gluten, soy] protein, dried whey, maltodextrin, yeast extract, natural flavoring, disodium insinuate and disodium guanylate, natural extracts of turmeric and annatto), sugar, Italian seasoning (sea salt, garlic, dehydrated onion, spices, red bell pepper, soybean oil), salt, spice, sodium phosphate.

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Now,  I want you to envision your leanest and best body.  Next, I want you to envision yourself living a wholesome, natural type of lifestyle…..Finally, do you think eating the ingredients above that are highlighted in bold will get you one step closer to feeling vibrant, healthy and powerful?

If you answered yes then you need to remember this, ” Food is a chemical.  Chemically it affects you hormonally, physically and emotionally. “  So if you said yes again I want you to eat a delicious box of disodium insinuate and disodium guanylate plus top it off with a big bag of Riceworks Brown Rice Chips 

Yes, both may taste great but try to cleanse your body completely for 2 weeks of  any artificial foods, chemicals, etc….  Then eat these foods again and see how you feel.  I guarantee your body will react as if you just ate a foreign virus causing you headaches, stomach bloat and a nice scratchy throat.

So, Bonn appetite.

If you really want a frozen healthy choice premade meal, then walk down your favorite natural foods section of your local supermarket (Wholefoods).  Choose a natural,wholefoods frozen type meal.  Read the ingredients.  Keep the fat content below 10 grams of fat per meal and select your favorites.  Eat sparingly only when needed.  Stick to basics: lean protein, organic veggies, organic greens and omega 3,6 fats.  Drink water and more water.

I’d love to hear your suggestions of good healthy, frozen meals.

P.S: to give Healthy Choice justice..they now carry a natural array of frozen meals which I have not analyzed.  However, from a quick glimpse I would say they are loaded with lots of refined ingredients that are far from gluten free.

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Eat chocolate and still get fit.

Posted by Trainer Doug 6,January 2012 Leave a comment

CHOCOLATE…YUMMY Right.

One question I get from my female clients all the time is,

  •  ” Do I have to give up my chocolate while I’m on a diet?”
  • ” Can I have one Herseys’ Kiss a day?”
  • ” Will a Tootsie Roll keep me from losing weight?”

For many years my first response was always, ” Yes! stay away”. 

Yet, with the abundance of whole food variations of chocolate, my new answer is…………….”Maybe”.

See I understand that for some people, chocolate for women  is like sex to men.  They just always need it, haha.  So, maybe you can implement some **chocolate into your diet.  I say “maybe” because for some chocolate might be a trigger food which creates an emotional disturbance, lol, in your internal system that makes you stuff multiple pieces into your mouth within seconds.  ” Maybe” because you select chocolate that’s loaded with hydrogenated fats, chemicals and artificial flavors.

However, I’ll say,

” Eat chocolate” if you just eat a little chocolate and can control your portion size.

” Eat chocolate” if you select chocolate thats made with raw, organic and/or stone ground cacoa.  Cacao is a beneficial source of anti-oxidants and contains many minerals such as chromium, manganese, zinc, and copper. Cacao is packed with magnesium and iron.

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Although I personally don’t care or need chocolate.  I decided to try at least 3 sources of chocolate that you may like to kick your craving and give you a daily treat {Only for those who don’t eat out of control and deserve it :) }.

So are you ready to eat chocolate?  Here you go.

Innercalm Infused Chocolate  

This  bar is hand-made with 74% organic cocoa mass and IN-fused with Intellimune® seed meals.   It actually is smooth and chocolate.  Try it out.

The Essential Woman Swirl- Chocolate Raspberry

This delicious (for food good for you) chocolate swirl is great to add to smoothies, by the teaspoon or a quick swig while no one is looking :) .  It contains Omega 3,6 and 9 fatty acids plus gamma-linolenic acid (great for weight loss).  Also, it has organic evening primrose  and flaxseed oil which is great for hormonal control.  I thought this was suprisingly good tasting.  Remember, I eat really healthy so if your use to Hersey’s than you may not like it but give it a try.

Last but not least for you 1 pop in the mouth gals>>>>>Organic chocolate Truffles

Wholefoods has  these organic chocolate truffles that with 1 pop in the mouth your chocolate cravings are gone and your in bliss.  These really are good  WARNING: if you can’t control your portions than stay away because you will eat the box in one sitting.

Hope this tip helps you enjoy eating healthier.

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Simple weight loss advice that works.

Posted by Trainer Doug 3,January 2012 Leave a comment

Well, it’s that time of year. New Year’s resolutions, Diets, workout plans and all kinds of motivation. However, one thing many people don’t get is that you need to turn your so called” diet” into a real lifetime eating plan.  Pledge to eat clean foods without any chemicals, additives or artificial colors and flavors. You can still eat your occasional cookie or treat but make it all natural.

The best way to start your diet plan is truly to go cold turkey. Yes, go directly to a diet that consist of gluten free, wheat free, preservative free and starch free foods. When hungry strikes, and only when hunger strikes. You should try to eat primarily raw nuts, organic greens, organic veggies, lean proteins and organic fruit.

I know, you’ve heard it all before. I’ve actually been eating this way since the age of 12 when I started my wrestling career. I remember debating with my biochemistry professor on the importance of eliminating starches. Of course, at that time (1993) the thinking was whole grain bread, pasta and high fibrous foods were best for losing weight. Yet, all the science in the world couldn’t tell me different. I knew from years of losing 10-22lbs within a season, the importance of natural, unadulterated foods. At that time I stuck to
small portions of fruit, lean protein and salad. Oh ya, intense workouts.

Guess what! It’s still the same. Eat clean. Train hard and presto>>>>>Lose weight.

Here are some key points to follow when dieting:

  • Drink water all day long. Everytime you feel hungry, drink 8-16
    ounces of water first. I try to add a whole organic lemon and a tsp. of sea
    salt or kelp powder to 32 ounces a water at least once a day.
  • After eating your meal you should still feel satisfied but not
    full. Look at food as a necessity to train hard and not as a fix to satisfy an
    emotion.
  • Remember, calories do play a crucial part in losing weight. So,
    it’s best to keep a food journal if you’re really serious. Not crucial, just a
    good tool to keep you honest.
  • Focus on burning calories as much as possible for the first few
    weeks. Gain momentum by dropping pounds.
  • Can you go back to starches? Yes and no. When you reach a healthy
    body fat and your on a strength training program (body weight or free weights)
    you can start to encorporate good starches that fuel muscle for stronger
    workouts. Brown rice, yams, quinoa.
  • Try to train every day until you reach your goal. Mix it up with
    your cardio. Intensity high for 30
    minutes day 1,3. Day 2,4,5 train for endurance. Yes, running is still the best.
    Miles are dependent on your fitness level. Example: endurance can be 2 miles
    for a beginner or 10-15 miles for fit people. A good friend of mine has just
    inspired me to up my running to 10-15 miles at least 3x per week. I figured Icould do that easily if he just ran a 75 mile trail run in Vermont. Read short
    vs long distance training here >>read
  • Try to keep your cheat meal to one or two meals per week. If you
    do eat something not on your diet like pizza make it yourself with organic
    and/or all natural ingredients. The food industry has come a long way in
    creating nondairy cheeses (rice cheese) and non-gluten pizza dough.
  • Don’t eliminate fats. Just stick with good fats from raw nuts,
    fish, seeds, avocado and oils (extra virgin olive oil).
  • Keep your protein portions small and frequent.
  • Last but not least supplement with a probiotic multiple vitamins,
    CLA, Vitamin C and fish oil.

So, there you go.  No big  secret to dropping pounds. Just straight forward advice on how to lose weight, fast.

Stick to it. Do it and don’t cry :)

Need help? Download my FREE 30 day Diet and Running Program. Click here.
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Guilt Free, Easy Great Tasting Protein Recipe for Non Vegetarians.

Posted by Trainer Doug 16,October 2011 Leave a comment

Lean Turkey and Currant Recipe for just the right amount of sweetness.

As you know, a diet that consist of a combination of lean proteins, organic veggies, high fiber carbs and organic fruits can lead to weight loss success when combined with a calorie burning, muscle developing plan.

Yet, eating just plain simple protein foods is boring for many and usually leads to failure.  The best solution is to defeat diet blues and create ” Go To” recipes that are tasty and good for you.  I prefer recipes that you can double and even quadruple to use throughout the week or month if frozen.  Also, I cook protein recipes that I can place on top of salads, stir fry with organic veggies or simply eat with organic fruit.

So, below is one of my favorite ground turkey recipes that gives turkey chili a run for its money since its alot more versatile.  Try it out and let me know if you enjoy it as much as i do….

Ingredients:

  • 1 pound of unprocessed lean ground turkey meat
  • 16 ounce can of organic diced tomatoes
  • 1 cup of brown rice ( Trader Joes’ or Whole Foods ready-made frozen)
  • 1/2 cup of chopped raw walnuts
  • 1/2 cup of organic golden raisins or currants (chopped)
  • 1-3 tbsp of  each cinnamon, oregano, sea salt and black pepper (all to taste)
  • 2 medium chopped white onion
  • 1-2 tbsp chopped garlic cloves
  • 1/4 cup Extra Virgin Olive Oil
  • chopped fresh parsley to taste (I use a small handfull)

Procedure:

  1. Brown turkey in olive oil.  Cook thoroughly. Place aside
  2. Saute’ chopped onion, garlic in olive oil till lightly brown.  Add cinnamon, oregano, sea salt and black pepper (all to taste).  Stir in currants or golden raisins , walnuts and brown rice.  Combine and mix together well.  Add Turkey and again mix and combine together.

Options:

  • Sprinkle mozzarella cheese on top
  • Place on mixed greens with side of organic fruit.
  • Mix with organic Stir Fried veggies
  • Place on a toasted Ezekiel English Muffin
  • Wrap in high fiber wheat tortilla with natural mozzarella, spinach leaf and tomatoe slice.
  • Stuff peppers and bake for 40 minutes in foil

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