NUTRITION

Lesson 01 – The Diet

Carbs

There are two kinds of carbs, simple and complex.

Simple carbs are sugars. You can have some of these provided they are from the right sources like fruit and veggies.

1. Best fruits are pineapple, apple, melon, cantaloupe, bananas (you also need potassium with all the cardio you are doing), and strawberries.
2. The worst fruits are oranges/citrus, raisins, grapes. (DO NOT WORRY, you can still have your glass of OJ in the morning, just don’t overdo it, and you can still have your raisins in your cereal, and a few glasses of wine each week, again just don’t overdo it).
3. Veggies, RULE – Fried or drenched in butter = NOT GOOD, boiled = BETTER, steamed = EVEN BETTER, and raw = BEST. Another RULE – the darker the veggie the better. Example: spinach is much better than lettuce
4. Best Veggies: Spinach (has protein and iron), broccoli, asparagus, all beans, and corn. Carrots and tomatoes are higher in sugar but still very good for you.
5. Another RULE- Fruits in the morning / first 3 meals and Veggies in the afternoon / last three miles.

Complex Carbs

Complex carbs are in things like rice, beans, potatoes, pasta, and bread. Dry baked potatoes are super good for you. Great source of energy.

1. White rice is bad, (minute rice, Chinese food….speaking of… fried rice is REALLY bad) they strip away all of the nutritionaI value when they manufacture it.
2. Instead, eat long / whole grain rice. Now if you eat rice and beans together, you are getting one of the best meals possible. The carbs in the rice and the protein and the carbs in the beans form a “protein compliment” or “bond” which translates into a lot of good healthy energy.
3. The unfortunate down side to past and bread = starch. You know that white gooey stuff when you rinse your pasta? Well imagine that attaching itself to your fat cells’ Bread is bad because of the flour. So stick with the whole wheat / whole grain bread and again, try whole wheat and spinach pasta.

Protein

Protein is a must for lean muscle. Not to worry, you are not going to turn into the female Arnold. You can’t. lt will not happen because you do not have testosterone like men do (count your blessings; it only seems to get us in trouble – not to mention the zits).

You do want to look “hard and defined”. Lean muscle actually raises your metabolism and helps you BURN MORE FAT. plus, when you engage in resistance training (weights / machines) you break your muscles down. protein is critical to rebuild them, making them stronger, harder, leaner, and more defined. (Enabling you to run further, faster, and train harder the next time). lf there is a constant steady flow of protein, you use a constant steady flow of energy (provided by the carbs).

Best Sources of Protein

1. Whey Protein. This is the powdered “grudge” you are always making fun of. Sorry, but it’s the best protein you can get. OK, so you are not brave enough (l am telling you it’s good if you just give it a chance), so your options are: (in order, best first)
2. Fish, chicken, turkey, egg whites, lean red meat, and beans (this covers soy protein commonly referred to as “TOFU”). Fish is awesome because it has the added bonus of having a lot of the “good fats” (technically called essential fatty acids, or EFA’,s) which your body really needs. Of course, all of these things are best grilled, not fried. (For the egg whites, hard boiled is the best).

Fats

Believe it or not, you do need some fat. lt is crucial to healthy hair and skin. The very best is Flax Seed Oil but it is a bit impractical. (You have to buy a jar and take it by the spoonful because you can’t really cook with it and it doesn’t really work on salads).

So, the bottom line

1. Have olive oil and vinegar on your salad. East fish because the fat from the fish oil is high in EFA’s.
2. Avoid any kind of partially hydrogenated oils (the manufacturing process makes it very difficult for your body to break these fats down) like in peanut butter (sorry). Remember – vegetable fats (hummus) are better than animal fats. But also remember, you do need red meat’ chicken’ and turkey. THE KEY lS MODERATION.

Salts

Salt makes your body hold water and makes you bloated. so avoid canned foods, deli meats’ canned soups, etc…

EAT 5-6 small meals a day (eat every 3 hours)

Digesting food takes energy. lf you are constantly digesting food’ you are constantly burning energy. And remember, the body will go to the storage rooms in your thighs to get that energy if you do your hard cardio in the mornings.

PLUS, you need to manage your protein intake. lf you take in too much all at once, what your body does not need, it will throw away, and protein is too expensive to waste

Example:

Key points to remember

1. Remember to drink a lot of water throughout the day
2. Amazing this is, if you do this and stick to it, your body will get hungry like “clock work” and you will know almost exactly when the three hours has passed.
3. Once a week, live a little and allow yourself to have some of the things you love but deny yourself of all week. This is your reward. Look forward to it. Enjoy it. savor it.

What you Should AVOID

1. Simple sugars – like white table sugar, and the sugar that is in any kind of candy.
2. High Fructose – anything (syrup, etc) which is in sport drinks and most bottled juices. (not to worry, Tropicana OJ is OK) Fructose is, sugar, so high fructose – high sugar content. Bad. Very bad. Instead drink lots of water, and if you are eating enough fruit and veggies, you will have all of the vitamins and minerals your body needs. (sports drinks are over sold by greedy corporations. They do have their values – like oh say in a triathon or marathon, but not in your day to day routine)
3. Starchy Carbs, especially late in the day. – Especially after 12:00 noon. The things to watch here: pasta and bread especially white bread and flour. The worst thing you can do is load up on starchy carbs at dinner and before going to bed. Your body can not possibly use all of those complex carbs that late in the day, so they are almost immediately stored in your fat cells. lf you must, the stick to whole grain, whole wheat bread and have you ever had whole wheat or spinach past? Yummy!
4. Oils, butter, cheese, and useless fats. Sorry, but they are just bad. You do need oil for hair and skin. Olive oiI is great. Just be careful. Flax seed oil is the best.
   
   Point here is, try to cut overly oily foods like French fries, pizza, peanut butter (this is extra evil because whenever you see the words “partially hydrogenated” LOOK OUT), cut out the cheese (lots of oil), and don’t butter your bread. Instead dip your raw broccoli (good source of calcium for fighting osteoporosis) in hummus. Now hummus does have fat, but you need some and this is a not so bad kind of fat. (More on fat in a minute).
5. Eating one or two huge meals a day. lnstead, eat 6 small meals roughly every three hours. This forces your metabolism to work to your advantage.

What you SHOULD do

1. Diet: Balance your carbs, your protein, and believe it or not:you do need SOME FAT
2. Exercise: Do your cardio first thing in the morning, on an empty stomach.
3. Discipline: Eat 5-6 small meals a day (every 3 hours), drink lots of water.
   
   Point here is, try to cut overly oily foods like French fries, pizza, peanut butter (this is extra evil because whenever you see the words “partially hydrogenated” LOOK OUT), cut out the cheese (lots of oil), and don’t butter your bread. Instead dip your raw broccoli (good source of calcium for fighting osteoporosis) in hummus. Now hummus does have fat, but you need some and this is a not so bad kind of fat. (More on fat in a minute).
4. Eating one or two huge meals a day. lnstead, eat 6 small meals roughly every three hours. This forces your metabolism to work to your advantage.

Lesson 02 – Exercise

Do your cardio first thing in the morning, on an empty stomach. This tricks your body to go into the storage room (fat cells) for energy, instead of the food in your stomach. AND, tricking your body like this causes it to keep going to the storage room throughout the day.

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