PHIL’S SECRET “GET LEAN” EATING HABITS (AKA – YOU CAN’T OUT EXERCISE A BAD DIET)

My philosophy on clean eating has always been to focus on HABITS and not a DIET.

Although we do recommend and create meal plans, I prefer the idea of guidelines that promote HABITS vs. DIET.  Why is that?  I believe, if we want to make changes that are consistent, over time, they have to be habit based.

Here are few examples:

Eat a little less than usual. Sounds simple and it is and very effect.

• Example: Eat half your sandwich, or remove the bread, split your dessert… see how easy it is?

Eat each meal slowly and stop eating BEFORE you are full.

• Learn to SLOW DOWN and you’ll find you’ll end up eating less. Learn to stop BEFORE the brain says your full… and avoid overeating.

Eat about 4 meals per day (every 4 hours or so), and make them MEALS.

• This will help you PLAN you eating and avoid snacking in between.

Eat lean protein, legumes, and lots of veggies with each meal.

• Lower in total calories, full of good stuff and it fills you up. I like to BUILD my meals around my proteins and veggies, then add fats.

Avoid white, starchy carbs (breads, pasta, rice, chips, etc)

• YEP, no way around it, this is hands down the simpliest way to drop fat and calories. NOTE the word AVOID.  I like to limit it Sunday thru Thursday and then enjoy a little on my binge day or weekend dinning.

Avoid fruit

• WHAT? Yes, it “natural”, but its also mostly SUGAR.   And anything that has sugar or gets converted quickly into sugar is a MUST SKIP if possible.  I love banana’s but man, they are FULL of sugar.

Don’t drink any calories (used lots of water or coffee and tea instead).

• Another SIMPLE solution. Don’t drink you calories.  I have heard countless stories of people (kids especially) who have lose weight just by giving up their sugary drinks.  My trick, water it down, W-A-Y down… if I do have lemonade or juice.

One day per week, eat whatever you want.

• I do follow this for 2 main of reasons. One, my head.  I don’t want to feel like I will never have slice of pizza or a donut (yes, I love donuts)… but I want to CONTROL it too.  I know if I have eaten clean all week, I want to go out and enjoy a meal, drink and dessert without thinking or feeling bad.  And man, it tastes so good. Plus, studies have shown that restricting calories over long periods of time can increase cortisol levels (a stress hormone that makes it hard to lose fat).  So over eating one day (trying to lose weight – this works as long as you weekly total caloric intake is still a deficit).  The KEY is to go right back to clean eating.  Sometimes I break this up into meals… but its better if you do it in a 24 hour period.

Daily intermittent (14-16 hours)

• Now this may not be everyone’s thing, but for me, its been fantastic. I still continue to drink my Bullet Proof Coffee every morning instead of eating.  For me I feel energized, focused and hunger free.  So I stop eating at night around 7pm and I don’t eat anything until 10-11am.  The ONE exception is I always have a Grass Fed Protein Drink post workout… so I try to workout around 9am if possible. 

Here is more on nutrition and check out the end of the article for the FREE MEAL PLAN link and more info on Bullet Proof Coffee.

March is national nutrition month sponsored by the Academy of Nutrition and Dietetics. As we’re beginning to realize more and more on our journey, nutrition is a huge part of a healthy lifestyle. The majority of health issues today stem from the food we eat.  The cliché, “we are what we eat”, is true. Food is our medicine! Instead of thinking about what we shouldn’t eat, we should think about we should eat and why.

If you don’t know already, there are a group of foods that should wear a cape and have superhero powers because of all the potential they have for our bodies.   Super foods are packed with vitamins, minerals and disease-fighting nutrients. The next time you’re at the grocery store, pick some up and start feeling the effects. Here are a few to consider and why they are so super!

Apples-Have high cholesterol or high blood pressure? An apple a day really will keep the doctor away. These delicious super foods have the soluble fiber, pectin, which has not only been shown to lower cholesterol and blood pressure, but decrease the risks of colon and breast cancers and can even reduce symptoms of diabetes.

Beets-These root vegetables are packed with antioxidants, fiber and vitamin C from their tops to their bottoms. They have been found to protect against cancer, heart disease and help with inflammation.

Cranberries-They pack a huge health punch in a tiny form. Outside of its power to protect against urinary tract infections and ulcers, they also contain a surplus of the phytonutrients that offer antioxidant, anti-inflammatory and anti-cancer benefits and have researchers taking a closer look at this amazing berry and what it has to offer, especially the fights against colon, breast, lung and prostate cancers. It’s also a great source of vitamins C, E and K, fiber, manganese and copper.

Pumpkins-They’re not just for pie. This versatile squash is full of fiber and packed with beta-carotene, which turns to Vitamin A in the body, and can reduce the risk of lung cancer. The combination of Vitamin A and potassium can prevent high blood pressure.

Spinach-Popeye knew what was up. This leafy green isn’t just good for the muscles, it’s good for the brain. Researchers have found spinach reduces the deterioration of brain function as we age.  It also helps prevent against cardiovascular disease and a variety of cancers including ovarian, breast and colon.

Turkey-Nothing like a nice long nap after a turkey dinner, but turkey actually contains high amounts of niacin and Vitamin B6, key factors in energy production and regulating blood sugar. A 4-ounce portion also contains the trace mineral, selenium, which aids your immune system and gives antioxidant protection.

Sounds like a great Thanksgiving dinner, but don’t wait until then to splurge. These and other super foods are best when ingested regularly.

Phil Dozois, Owner, Breakthru Fitness

Resources:

https://www.breakthrufitness.com/wp-content/uploads/2016/10/BreakthruFitness7DayMealPlan.pdf

http://www.health.com/health/gallery/0,,20662664,00.html

https://www.breakthrufitness.com/fitness-tips/and-now-for-something-completely-different-part-1/