nutrition

What is considered a great physique can only be achieved through years of dieting and training of course, however, small steps in the right direction toward a healthier and better looking physique are taken with each subsequent meal- one meal at the time. The next one may very well be your first link in a chain of many thousands that will direct you toward your ultimate goal. Believe it, see it, and achieve it!
Actually-- the word dieting is here wrongly used since I don’t consider myself on any particular diet at any point in time, but what I follow is a natural, balanced, eating habit. A habit that I have developed over the years with trial and error and the more time goes by-- the less I crave unproductive foods. Unproductive--therefore unnecessary food. I consider mostly unnecessary foods those foods that are loaded with an excess amount of sodium and sugar and of course fat in addition to various preservatives, but are not limited to. The amount of food a person needs to consume is defined by the need to meet the daily energy expenditure and maintain a reasonable body weight.
What follows are same of my essential learning of over 25 years of practicing and experimenting, it may seems perhaps hard to follow at times, and discomforting--but if you stick to it; I can guarantee you that it will work. Also it won’t take you a life time to perfect it, like it took me; to reprogram yourself can be done since I will give you the shortcuts you need.
Sound easy? Well it is and it isn’t. I’ll be honest with you sometimes is easier to go to an in and out burger or any of the many fancy restaurants that are at our disposal, than to plan and cook your own food, however the restaurants no matter how expensive rarely will beat your work …of love and the intelligent food combination of your kitchen.
If eating out is unavoidable than I recommend to specifically have a word with the waiter or better with the chef, regarding the basics components protein, carbs, fats, the way the food is cooked, the use of sodium ect. I am assuming that you are reading this because you want to change something in your physique, improve your appearance and most important stay healthy or became healthier. Remember that once you are on target closer to what you want to be, things can be a little simpler when eating out, meaning that you can forego all the above, by then though chance are that, if you will have succeeded in changing your thinking about food you won’t need or crave a particular food anyway.
Same of the basic remains unchanged. For instance you still need to eat 5-6 small meals a day. I eat the same variety of foods over and over. Those foods will include protein in the form of eggs, fish, chicken, turkey, once a week red meat which I may eat severals times during the same day. I can eat pork but I am not too keen on it. You don’t have to eat meat at all, but lean cuts in moderate amounts my body seems to benefits from it. If you choose not to eat meat, fish, eggs or dairy make sure to combine seeds, grains and legumes, in order to have the right amount of amino acid, remember also by limiting the source of proteins you may put yourself at a disadvantage. If I can I like to have proteins with every meal, and I give priority to eating them over the carbohydrates within the same meal. The higher the biological quality of protein the fewer amounts you will need to consume, meaning freshness and type of proteins; where eggs and fish came in respectively in first and second place. The biological value refers to the ability of the body to “completely” utilize the protein i.e.: the essential amino acids are present in the amount needed in the body. The protein with the highest biological value remember is the egg white. In addition to the above I consume a great selection of vegetables of course, the list is too long to mention except perhaps cauliflowers and celery both foods of poor nutritional value except for fibers and sodium; but overall there a lot of worst foods that you should be concerned with.
Most vegetables are good obviously same will be better that others, but variety here is what I recommend. I found that, healthy individuals tend to react different to the combination of different food groups. The following combination I strongly advise.
Carbs with protein
Protein with fats
Carbs with fats (stay away from)
Protein/ fat ratio vary quite despairingly between protein types-- therefore we must take into consideration the type of carbohydrate that we will combine with that a particular protein. Let’s consider for instance the higher fat content in the salmon compared with the lower fat content of cod or halibut, or the fat of a steak compared with the fat content of a lean chicken breast. The particular protein I choose will determine the choice of carbohydrates to go along with. The higher the fat of the protein the less starches- type- the carbohydrates I will choose, in particular I will try to pick one with a low glycemic index. In other words with a high fat salmon, (excellent source of fat by the way) I would prefer to have more of a salad or steamed vegetables rather than potatoes, pasta or rice which they would be excellent with a lean chicken breast eggs whites or any low fat fish (Pasta or rice are preferable at lunch rather than dinner remember!).
High percentage of fat and carbohydrates mixed together are to be avoided since they are utilized by the body in a different way than it would the other two choices (Prot-Carbs / Prot-Fats). Personally I try to stay clear as much as I can. In addition if they are eaten at night they will increase your overall body fat percentage storage and slow its disposal than if eaten in the morning. Keep in mind that a perfect separation of different food group is very cumbersome to do, especially when eating out but with a little diligence and forethoughts, is possible to keep their ratio to a minimum. For better understanding of various food groups consider a good book on “foods content “as a valuable and indispensable aid,[1] or familiarize with PDF file attachment that follows.
Carbohydrates are not the culprits but an eye on the glycemic index is paramount and must be kept in consideration. Even though the body breaks carbohydrates down -all to simple sugars in the end process, the time of which this is accomplished vary considerably from one to another affecting the body fat levels. Priority must be given to foods with low glycemic index (0-100) in the 30-40 range. A food in the high glycemic range is more fattening and tends to create an insulin-imbalance response greater than one with a low glycemic rating.
Is behind the purpose of those notes to get into the food chemistry of various foods, but I strongly recommend you to be familiar with the “glycemic index” of common carbohydrates[2], see the following PDF file attachment.
I would like to point out that I have found that I loose easier body fat if I stick to eating fish and vegetables for few days in a row, here particular importance is given to the kind of vegetables. The vegetables need be not starches, or complex carbs but rather salads and steamed broccoli spinach, brussel sprouts or the like. Give it a try while at the same times increase your total aerobic activity.
A good approach I use and that works extremely well is that one of mixing small amounts of different carbohydrates having different glycemic indexes-- in the same meals. In so doing I am able to avoid the blood sugar high and lows and maintain a constant level of energy far higher that I would if only consume one kind in addition of feeling well nourished and satisfied. For instance with fruits, I would consider instead of eating the all apple, or the all banana or yam I would only have few segments of each instead, and repeat whenever hungry every couple of hours or so. This is ideal if you work from the house or are at home.
Also the time of the day which I consume the carbohydrates is extremely important, in fact I prefer to eat most of my carbs especially the complex/starches early during the day since then is when I need the energy the most. It makes little sense to eat a big plate of pasta at night or other carbs or fatty foods before going to bed. The body will properly metabolize the foods by storing the entire surplus not needed. If the occasion calls for indulging I make sure that my following meal will be a light one and I will normally exercise on empty stomach to burn the extra calories.
Remember also that is much easier not to consume the extra calories than it is to burn them on the treadmill, 1 lb of fat equal 3500 cal which translates in several hours of hard boring cardio per week since one gram of fat equal 8 cal and 1 gram of carbs equal 4 cal making the right choice became valuable parameter in weight control. Averaging 30 min of cardio for less than 400cal you do the math!
A word about cooking, I mostly barbeque or grill all my proteins and same vegetables, except for eggs which I mostly soft boil. Most vegetables I will steam or boil with very little water sauté style but with no oil. I use the oven for yams, sweet potatoes or potatoes. Yams and zucchini are a plus for water retention since they have a moderate diuretic effect they will help you to get rid of subcutaneous water. Also for the men I advise to stay clear of soy products since soybean contain phytoestrogens they will increase the estrogen levels.
For dressing I use tons of lemons on just about anything and almost exclusively, with the addition of vinegar and very minute tip of olive oil. I like lemons juice in water, my favorite drink. Pepper and spices are of great help but I don’t use it. Food carries his on taste I choose not to cover it with extra flavoring for a couple of good reasons. Most of the flavoring that is used in restaurants normally will make you eat larger proportions than with out it. It has been proven that with foods of a less rich flavors most people will consume a lessen amount, just the sufficient quantity leaving the excess on the plate and off your waste line. In addition you will better develop taste acumen, if that not enough you will also have fresher breath, and save time in preparing it. Developing this particular habit is the key to my success; I recommend you think it over.
Now here cames the hard part be ready!-- I now eat for nutritional value exclusively not for pleasure associated with eating. It is a stoic approach I have to admit but is the best in the long run believe me. Unless you follow those footsteps you will probably succeed in changing only in the short term!
When on the go, there are a few ways I can avoid unbecoming meals. I may have a fresh low-no sodium turkey sandwich with lattice and tomatoes only; done at the store not already made. The sandwiches tend to be pretty big so if you don’t weight 200lb you may want to have it split in half, and eat the other half 2,30-3 hours later.
Also at the general store I get almost daily the exquisite rotisserie chicken that which I will eat half and the other half 3 hours later, with it I have a salad a couple of fruits even perhaps a slice of bread no salt rice cake. That’s me, for the average of you out there may opt for a salad, low or better no-dressing with eggs white or turkey that can be found at the deli.
I repeat it is necessary to begin to develop the good habit of appraise and eat foods because of the nutritional value, and not for the intrinsic taste. I know this may sound a little odd but it becomes necessary to have this as a foundation for our approach to nutrition. In so doing you forfeit the stimulus of additive pleasure associated with craving a food and break the circle. After a while you will be developing this wonderful healthy habit, and the craving for junk food will disappear by not indulging in it. In fact it has been proved that 80% of the times we eat is not because we are hungry but mentally we anticipate a particular sensation associated with a particular food; then we grow the desire for it.
To help you stay in track, and your food choices under control next time you have to make the choice, think about them and ask yourself if those foods are available in a natural state. If the answer is no you probably better off to stay clear of them. In other words: we have the apple tree--­­­the bananas trees—tomatoes… we grow salad… rice, we catch fishes and thousands others all of which are available in a natural state. Chocolate cookies, doughnuts, ice-cream, pizza on the other hand do not grow on trees neither are available in the wild and so all the processed man made foods, like power bars, protein powders, and even worst sodium, and sugar loaded-- millions of processed foods out there. I recommend staying away from it. You notice I have sternly included also power bars, and protein drinks which they should not substitute for a meal unless nothing else is available, and in these day and age that will be hardly the case. Also I personally achieved a better quality of skin and muscle tone with fresh food than with any protein drink or power bar. So is very simple next time you are at the store remember if it doesn’t grow on tree don’t buy it, -- it doesn’t concern you. Something to think about!
A final word about aerobic activity, if time allows it- try to do it after the work-out since you will have depleted your glycogen from the muscles, i.e. your carbohydrates stores will have been depleted by the anaerobic work-out and you will access your body fat levels, much easier using the fat for energy for your aerobic work-out that will follows. At least 20- to 30 minutes depending on needs and goals.
Training, like nutritional needs, must be suited individually depending on needs and goals. I like to vary the workout a lot. I never repeat the exactly the same workout twice, the muscles respond better if is not in a particular stagnant routine- this of course assumes that you are not a beginner. I like to vary the sequence, reps, muscles priority or exercises. The work-outs may vary on different days considering energy levels, sleep, and time available, but you should at least hit the gym the three days a week up to a max of five not more than one hour session each, plus cardio right after. The harder you train the shorter the work –out. Sometimes less is better then more. Consider to hit your weakest body part first when you are the strongest and more rested; perhaps at the beginning of the week after your day off.
Alternating the upper and lower body may be a way, but several combination are possible and you have to experiment to see what works for you. Chest and back, arms and calfs, back and triceps, chest and biceps, quads and shoulders, hamstring and back, you name it. However even the best trainer or best routine, will not do you justice if your diet is off. Diet(or better what you eat), weights- training, and cardio in this exact order are the three essential components for your success; now that you are at the end of this brief outline go back to it over again, read it again and refer to it once in a while to check your progress.
If not satisfied with your progress fill free to call me, I will be delighted to discuss it further with you, and help you in which ever way I can. I am fortunate enough to do something that I love.
When all is said and done remember, nothing will work with you till you make the choice, if you try to lose weight you will be unsuccessful -- the word --try implies the possibility of failure your mind subconsciously knows the existence of that possibility and when the going get tough it will opt for it. No! you need to be 100% committed to succeed in the task; anything less will not do. When the pain of stay the same (in other words fat) is greater than the pain required for change you will be successful in your endeavor and successfully change, till then you probably just kidding yourself, but remember -- if you don’t succeed you haven’t failed; because you can’t fail at anything if you try hard enough!. J

In the following examples you notice that I may not eat proteins with every single small meal, but the 5 meals over the end of the day will deliver well over 1 gr. per kg above RDA required. My average intake of carbohydrate is rarely less then 300 to 400 gr. on 200lb. body weight. Also assuming a 60% carbs requirements over 2500 cal. will give you1500 cal. from carbs divided by 4 cal. will get 375 gr. of carbs. One average baked potato -or –two small oranges will deliver 25 gr. of carb or 100cal. Carbs are stored in the muscles as glycogen and will hold 3 gram of water per gram of carbohydrates; therefore a low sodium approach is recommended. Sodium holds water under the skin up to 180 times its own body weight. The muscles will store 2 to 3 grams of carbs per 100 gr. of muscle weight. The diet will be balanced by the end of the day delivering the essential requirements.

Body Composition Analysis
Height: 6”2” Weight: 200Lb. BMI = 91 Kg / 3.45 = 26.3 (body mass/stature)
I normally keep a body fat under 10% year round. (7-8% average).
The BMI fail to consider the body’s proportional composition or the all important component of body fat distribution; a high BMI could lead to an incorrect interpretation of over fatness in lean individuals with excessive muscles mass because of genetic make up or exercise training.
Monday—for myself.
Breakfast Time 6 AM (aprox.500cal. 12gr prot.3gr.fat.100gr.carb)
½ Apple (large),
Small piece of yam + small piece of sweet-potato (5oz. total oven roosted the day before),
Handful of seedless red grape,
1 cup of oatmeal with water or skim-milk (no sweeteners of any kind).
Water.
Mid-morning Time 9.30 AM (aprox. 500cal. 30gr. Prot.12gr.fat 70gr.carbs)
7 large eggs whites + 2 eggs yolk soft boiled.
½ Apple (large),
2 – 3 oz. raisins with unsalted peanuts mixed.
5oz. pasta (boiled “aldente” no salt or sauces)
Lunch Time 12,30PM ( aprox. 500cal. 40gr.prot. 7gr.fat 50gr.carbs)
1small Gelson whole chicken (barbequed no seasoning I eat the breasts only)6-7oz.
6-7oz brown rice with lentils (boiled no salt, no sauces)
½ banana (large) + 1 medium peach in season,
Water.
Mid afternoon Time 4PM. ( Aprox 550cal.)
1 Power bar (different kinds) 160 cal. or better a protein serving
2 oz. almonds
1 medium nectarine
¾ pint of skimmed milk
Water.
Dinner Time 7, 30 (aprox.550cal 30gr.prot. 15gr.fat 70gr.carbs.)
6-oz. halibut (barbequed with fresh squeezed lemon juice only for dressing)
Tomato salad with green or red bell pepper half avocado with lemon and vinegar till full (8-oz).
Water.
Evening snack Time 9, 30 -10PM. (Approx400cal.)
2 slice of cantaloupe melon
2oz. sesame seeds toasted.
1 large glass of Milk
Water.

Wednesday
Breakfast Time 6 AM
½ orange (large),
Small piece of yam + small piece of sweet-potato (5oz. total micro-waved),
1 yogurt,
1 cup of oatmeal or grits with water or skim-milk (no sweeteners of any kind).
Water.
Mid-morning Time 9.30 AM
7 large eggs whites + 2 eggs yolk soft boiled.
½ orange (large),
2 – 3 oz. raisins with unsalted peanuts mixed,
6oz. steamed spinach with broccoli (dressing lemon juice and vinegar)
Lunch Time 12,30PM
6-7 oz Ralph low sodium turkey breast
6-7oz brown rice with lentils (boiled no salt, no sauces)
½ banana (large) + 1 medium peach in season,
Water.
Mid afternoon Time 4PM.
1 Power bar (different kinds) 160 cal.
2 oz. almonds
1 medium nectarine
¾ pint of skimmed milk
Water.
Dinner Time 7, 30
6-oz. salmon (barbequed with fresh squeezed lemon juice only for dressing)
Tomato salad with green or red bell pepper, watercress dressing lemon and vinegar till full (8-oz). half small papaya
Water.
Evening snack Time 9, 30 -10PM.
2 slice of pineapple
2oz. sesame seeds toasted.
½ cup fat free cottage cheese
Water.

-- Sunday
Breakfast Time 8 AM (Sunday)
½ grapefruit (large),
2 sliced whole wheat bread toasted with no salt peanut butter and sugar free jam
2 Kiwi + 1 slice of mango
1 cup of quick grits with water or skim-milk (no sweeteners of any kind).
Water.
Mid-morning Time 11 AM
6-7 oz. steak barbequed with onions green bell peppers and zucchini (total 8-9oz.)
Lemon for dressing all visible fat trimmed off.
½ grapefruit (large),
6oz. steamed spinach with broccoli and carrots (dressing lemon juice and vinegar)
1-2 sliced of pineapple
Lunch Time 3PM
6-oz. haddock grilled dressing lemon juice only
7-8oz Brussels sprouts cauliflower white potatoes (steamed)
½ banana (large) + 1 medium peach in season,
Water.
Mid afternoon Time 6PM.
1 apple
2 oz.dried figs
Water.
Dinner Time 7, 30
6-8 eggs white soft boiled
Tomato salad with green or red bell pepper, watercress dressing lemon and vinegar till full (8-oz). Half small papaya
Water.
Evening snack Time 11PM.
2oz. sesame seeds toasted.
1pear medium small piece of yam (1-2oz.)
2-3 oz. of left over steak or fish previously cooked. Or half avocado.
Water.
*The above are general guidelines only I vary the quantity of each food group base on appetite and intensity of daily training.

A quick word on Exercise
I am a personal trainer I tend to stretch 15-20 minutes with every clients; sometimes I work-out same body parts with clients. Normally I work-out with weights Monday through Saturday taking Sunday off. Occasionally I may take an extra day off if sore from training of the previous day. For the past 25 years I have tried several routine and different approaches to nutrition, especially when competing at national level. I always include cardio-after working out –with weights in different forms: jogging, ocean swimming, stair climbing, and beach-volleyball for at least 30 minutes for cardio-vascular and fat stripping purposes. The key to success in training like nutrition is consistency, rarely you will find one without the other.
A tipical week
Monday: chest/back supersets 70 min. + 30 min. beach jogging. (Heavy day)
Tuesday: upper legs 60min. + 30 min swimming.( Heavy day)
Wednesday: shoulders 50min. + 30 minutes stair climbing
Thursday: arms and lower legs 70 min. + 30 minutes bike riding.
Friday: chest/back (light day) 40 min. + 20 min jogging.
Saturday: legs (light day) + 40 min. ocean swimming alternated with jog on the beach.
Sunday: off.
ùNow let’s get to work!!!B