Category Archives: Food & Diet

Sugar is the new fat free craze?

Posted by Doug Doug 26,January 2011 Leave a comment


 It seems all the new diet hype is don’t eat any sugar…none for the rest of your life.

Now, if any of you know or train with me then you know I’ve always told you to keep away from refined sugars such as high fructose corn syrup, table sugar, aspartame, artificial sweetners, sucrose, fractionated sugar..blah blah blah..these add to unnecessary calories, dry skin, inflammation of joints, lowered immune response and the list goes on.

Should you never eat sugar and should you only eat only 15-30 grams of sugar like all the new books are saying?  Hell no!!

If your eating lots of sugar then your getting it from sources such as soda, baked goods, candy, cereals, yogurts, ice cream, so called protein bars, salad dressings, coated peanuts….

So, whats the good news?  If your training right, lifting, performing high intensity cardio sessions then sugar is good and helps you build stored glycogen.  Glycogen helps you train harder the next day and helps you have stronger lifts. 

What should you get sugar from? 6 – 8 ounces of organic juice, organic fruit, brown rice, all natural popsicle, an all natural bar (i.e. 22 days by makers of greens +), coconut water with added juice, sweet potatoes, greek yogurt, 8 ounces of vitamin water, steel cut oats, just to name a few. 

Just like a diabetic who need a quick sugar fix when their blood sugar is low.  You need to replenish your blood sugar after a hard lifting session. I personally use 8 ounces of green juice from Trader Joes in a protein smoothie with 5-7 frozen strawberries and 2 scoops of hemp or whey protein.

Don’t be so scared of sugar unless your a body builder getting ready for a show or have to lose 60 lbs plus.  Train hard, sweat much and have fun.  

By the way, I forgot to mention alcohol.  If you want a flat stomach then you’ll really have to cut back on the beer and wine. Limit to limit to once per week for a while.


Medical Transcriptionist

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You don’t want Madonna Arms?

Posted by Doug Doug 21,January 2011 Leave a comment


Don’t worry because unless you’re working out 2 plus hours a day, eat a strict diet which has no refined foods, dairy or under 1000 calories a day then most likely you won’t get them.  However, if you do want that lean, feminine look without lots of veins and ultra cuts then you still need a clean diet, lots of cardio and a calorie deficit that makes you feel a little hungry.  Yes, you heard right.  A complete body change requires a strict fitness regime and diet.  Of course, unless your genetically gifted then you’ll have to do a little more than cutting back on food.

However, look closer.  Most women who were able to get lean and right back into shape quickly  in their 20′s find it harder in their 30′s and early 40′s.  What happens?  They get skinny fat.  Skinny in some areas but still look overweight or not in great shapein other areas.  So, what does this have to do with lean arms?  Well, you need to just stick to getting lean and your arms will start to become lean.  Then just reshape them with certain exercises and there you go, lean arms.

My recommendation:

1-3 months of 5-6 days of a healthy lifestyle that incorporates:

  1.  intense cardio: (hills, dancing, sprints, long runs or walks, speed rope, stairs, boxing, kickboxing)
  2.  body weight and resistance exercises: (push ups, Plank on hands, assisted pull ups, rope, sledge hammer on tire , sand bags, climbing rope, gymnastics, power yoga, boxing bag work, incline sit ups, hanging leg raises (abs), medicine ball press lying down for triceps, tricep bench, assisted dips, band curls for 30-60 seconds, tricep kickbacks light weight 30-50 reps
  3.  Diet:  try to eliminate dairy or at least limit to 1/day…take a multiple plus calcium complex.  Stay away from lots of oils, dressings and uncessary foods that will add extra calories.  Refrain from foods that are processed, high in sodium, contain white sugar and/or starches.  Drink lots of water, fill your plate with organic greens, fruits, small amounts of nuts, 1-2 small portions of carbs (brown rice, quinoa), 2-3 ounces of lean protein 2x/day.    Try juicing and adding a hemp protein meal in exchange of 1 meal.  I think an egg or egg whites are key to getting lean.

Note: even healthy foods have calories so try to figure out how many calories your body needs to reach your goal.  Safe bet would be for most a 1200-1600 calorie diet.

Oh ya, if you start looking like madonna then go grab a pizza or two.  :)

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Question: what kind of meal replacement can i have that’s high in protein and all natural?

Posted by Doug Doug 20,January 2011 Leave a comment

I got this email sent to me the other day by a Fitbytes Insider.

What’s a good recipe for a smoothie recipe that replaces a meal, natural and high in protein?

Actually, I have this drink below at least 5 times a week after my workouts.

  • 2 Scoops Hemp Protein which really is a superior protein and usually has all the 10 essential amino acids, lots of fiber, packed with Omega 3 fats plus minerals. Go here for Hemp Protein====>>>“Nutiva Organic Hemp Protein, 3 Lbs.”
  • 1 Scoop Super Green Powder(Natural Berry Flavor) that has a super high ORAC (oxygen radical absorbance capacity) – a technical term that basically is scored on its ability to deliver antioxidant power.  For example, 3.5 ounces of broccoli has an Orac score of 900.  However, most green powders can deliver a range of 5000- 9000 ORAC units.
  • 1 Cup of Frozen Organic Berries.  I always stick to organic fruit.  Frozen is cheaper on average.
  • 1/2 cups of Veggie/Fruit Juice blend ( I love Trader Joe’s Brand).
  • 1 cup of beverage ( organic coconut, unsweetened nondairy beverage, 1% milk or just pure water).
  • 1 small organic banana

Tips:

  • You may want to buy only 16 ounces of Hemp Protein rather than 3lbs to see if you like it.
  • Place the liquid first into the blender than slowly add the dry ingredients as its blending on low.  Less clumping.
  • Experiment with the taste by adding any fruit you may like.  Also, make it even more healthier by adding a tsp of raw almond butter, flax seeds, liquid multiple or chia seeds just to name a few add ins.
  • To make it a little more bearable for those who aren’t use to eating so healthy then even add a tablespoon of stevia or my favorite, agave.  Don’t worry about the sugar calories since you’ll burn them off especially if you’re working out.
  • For breakfast try any of the following with your drink if not enough: hard boiled egg, turkey bacon (all natural of course), slice Ezekiel’s toast with almond butter, donut (kidding), oats.

 

So, there you go.  Try this out and comment below.  Oh ya, click on the link below to try Hemp Protein at a great cost.

Go here for Hemp Protein====>>>“Nutiva Organic Hemp Protein, 3 Lbs.”
NEED Diet Variety??  GO here >>> Simple and Great Vegan and Raw Recipes.

 

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You don’t have the time or cooking skills to diet?

Posted by Doug Doug 17,January 2011 Leave a comment

I have so many clients say that they have no time to make healthy meals, research healthy recipes and actually have the skills to make healthy food taste good.  So, here’s a solution for finding time and a quick solution to keeping your sanity.

Answer:  Make your own Nutrisystem but make it better for you.

Go to whole foods and walk down the frozen aisle of natural foods to go.  There you go.  Pick 5 you want to try and make sure they have less than 10 grams of good fat (fat from unsaturated ingredients and oils from whole grains).  For those who are salt sensitive then make sure the salt  is  low to moderate.  Now, you can have these meals for lunch or dinner and you’ll know exactly how many calories you ate.  If your still hungry try drinking water before, during and after you eat.  Add a piece of fruit.

Now what?

Try to mix it up and have just one of these meals for variety once a day.  For the other meals, go for lean protein, lots of organic greens, fruit and a few raw nuts.  Oh yea, again….lots of water etc.

What if i crave desert?

Then go for what you like. Just find an all natural version, cut in half and make a commitment that you’ll only eat it once or twice a week.  Think about how much work it is to get into shape.  Is it worth those few minutes of pleasure?

My favorite brand of premade soups and frozen foods:

Amy’s.

By the way, go down the soup aisle of Whole Foods, Trader Joes’ or any other all natural food market.  Healthy broth (veggie or free range chicken) are a great way to cut calories and fill up.  You could even add more protein to them if you’d like.  I add broiled chicken all the time to frozen meals or soups.

Try this method out and send me a comment.  You’ll be surprised how effective and tastier it can be then just eating salad with protein.  Train hard and you’ll have a flat belly before spring.

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