Let's see if you can stay away from the "dirty thirty."
Basically 30 foods you should avoid, most people only eat certain food anyway, so see if you can avoid these foods and enjoy the results. Below I will also show Martin Rooney's 20 best foods, see if you can eat those.
Stay tuned for a challenge coming soon!
The Dirty Thirty
James Harris MS,RD
Posted on 9/10/10
This list is from the nutrition section of Duane Carlisle's Total Football Conditioning courtesy of nutritionist James Harris
Original work from James Harris MS,RD
Foods That Slow Recovery and Increase Bodyfat
1- Kids cereal - Cap'n Crunch etc. 2- Donuts 3- Soda 4- French fries 5- White bread 6- White rice 7- Candy 8- Ice cream 9- Cookies / cake 10- Hash browns 11- Croissants 12- Sugary Coffee drinks 13- Energy Drinks- Monster, Rock Star Etc 14- Chips, Doritos etc. 15- Pot Pies 16- Ramen Noodles 17- Fried meats- Chicken Tenders, etc 18- Bacon 19- Salami/ pepperoni 20- Hot Dogs 21- Bloomin Onions 22- Nachos 23- Crispy Chicken Sandwiches 24- Margarine 25- Gravy 26- Caeser Dressing 27- Ranch Dressing 28- Alcohol 29- Mayonnaise 30- Cheddar Cheese
1. Apple
2. Fish (SALMON, TUNA, wild please!)
3. broccoli
4. spinach (kale) get your pop-eye on
5. oats (raw!)
6. almonds and walnuts
7. blue berries
8. eggs with the YOLK, yo!
9. green tea/ black tea/ coffee (no sugar !)
10. chicken
11. grass fed beef
12.milk if you are tolerant
13. dark chocolate (just a 1/2 ounce a day)
14. avocado
15. cottage cheese
16. WATER
17. whey protein
18. fish oil
19. olive oil
20. green supplement if you are not getting your veggie on
World Cup just started but that is not what we are talking about today, let's talk about your GOALS!
The only way to achieve them is to actually set them (duh), make
them tangible and they will become real. This is true in fitness just
like anything else you have done in your life. Think about the great
accomplishments in your life, how did you get acchieve them? It wasn't
by chance, it was by setting a target with milestones and attacking
them one by one. If you want a change then you've got to be the change,
don't fall into the trap of tomorrow because as we all know TOMORROW
NEVER COMES.
So let's set some S.M.A.R.T. goals
Specific
Measurable
Attainable
Reasonable
Timely or Time line
Goal setting is all about setting S.M.A.R.T. goals — and T stands
for “Time line”. Athletes peak for National Championships, Trials and
World events. Just because you’re training for fat loss or to look
better naked – doesn’t change the fact that DEADLINES are extremely
effective tools.
So we’re going to set two this Summer.
Your next goal is Independence Day (for my US readers) – July 4th –
With a combination of a kick start plan, a solid workout and
nutritional support program and a healthy dose of motivation – you
could easily be 10+ lbs leaner by then.
Your next goal is the end of summer – the Labor Day weekend
(first weekend in September). So if you’re looking a little flabby
this weekend or feeling a little embarrassed about your body — you can
still make amazing changes. It’s never too late.
This is an opportunity for you to look great by Summer’s end.
But you still need to start now.
Here’s the fat loss basics (if you need more info see below):
You need to create a caloric deficit – no two ways about it –
you must burn more than you consume. But that doesn’t just mean eat
less.
The most effective way to create that deficit is to use a combination of diet and exercise
Your diet should consist of lean proteins, fruits and vegetables.
Keep starches and refined carbs to a minimum.
Keep your fluid intake high (water only), and try to eat at least 4-5 small meals per day.
This will help maintain blood sugar levels and keep you from blowing your diet.
Exercise – interval training and metabolic resistance training
will provide the most bang-for-your buck. Steady state aerobic training
just doesn’t burn enough calories for your goals right now, and a
bodypart training split will be less effective than total body training
for fat loss.
Try to exercise at least four to six days per week – two to
three days of interval based cardio and two to three days of resistance
training.
The excerpt was adapted from Alwyn Cosgrove's blog and is exactly
what we do in the MaxOut class everyday, so the programming and
exercise part is DONE for you. All you have to do is show up, now you
just have to know what your goal is and figure out a nutritional
strategy that works for you. Don't make it too complicated because it
is as easy as just eating lean protein, tons of veggies, some fruit and
minimizing the starch and sugar intake. Not only will you look better
but feel better and perform better in the gym EVERYDAY.
Alright let's get it done and post some goals to the comments, make them public and hold yourself accountable.
Here's some knowledge about food that everyone should know. For
further investigation some easy resources are "Food Inc." Movie and
Michael Pollan's book "In defense of Food..."
Also, be on the look out for the PALEO challenge!
-SM
Dame you corn (grains)! Making, my veggies expensive...
"There is more in us than we know.
If we can be made to see it,
perhaps for the rest of our lives,
we will be unwilling to settle for less."
Posted in Uncategorized on March 24, 2010 by mboyle1959
Don’t you hate those commercials for high fructose corn syrup.
They remind me of a drug dealer giving a kid his first joint free.
“Just take a little it won’t hurt you”. A pitiful attempt by the food companies to deceive you. A recent Princeton study reported in The Stone Hearth Newsletter
again demonstrated that sugar and high fructose corn syrup are not the
same. I don’t know why, but the proof keeps hitting us in the face.
Look for high fructose corn syrup on the label. If it is ingredient one
or two, skip the product. Amazingly it is the number two ingredient in
ketchup. I now buy organic, HFCS free, ketchup.
Posted in Uncategorized on March 23, 2010 by mboyle1959
Check out this excellent piece from the website www.mercola.com
. The more I read the more scared I get. Our collective ignorance about
nutrition is scary. Until last year I was totally unaware of the
benefits of grassfed beef. Now I buy my meat on-line. Grass fed beef
has the same fatty acid profile as wild salmon. Do you think that the
large companies that control our food supply want us to know that?
Until last year I thought corn was a vegetable. Now I realize it is a
grain and the number one source of calories in the American diet.
If you use whey protein try Mercola Miracle Whey.
I was amazed that something so good for you could also taste so good.
And, it’s from grass fed cows. I have never had a whey protein that I
even thought tasted Ok, much lesss tasted good. You can check. There
are no affiliate links. I just want to turn you on to great ideas and
great products.
Please, tell all your friends. Reblog, retweet, etc.
Just picked up this article from nutritionist Jonny Bowden's site .... I've read before that Agave nectar-sweetener-syrup is NOT as healthy as its marketing has portrayed, but after reading Bowden's article I threw away my bottle of Agave sweetener!
Basically, stick with real food! All fruits have fructose in it but it comes with a complete compliment of vitamins, antioxidants and fiber blended perfectly for human digestion. As it turns out, Agave sweeteners are 90% fructose! About twice the amount of fructose in HFCS (high fructose corn syrup) which we all know is really bad for us.
