Nutrition - Healthy Fueling

Eating Healthier: You can't out-train a bad diet

Guidelines to Keep in Mind for a Healthier Lifestyle:

      

'We have met the enemy and he is us.'

    

 

 

  1. The first step is to stop eating what you know is bad for you.

  2. More Meals  5-8 smaller/healthier meals eaten in a day is much better than 3 large meals. (Keep fuel coming in regularly to keep your blood sugar & metabolism stable)

  3. Protein with every meal (the most satiating nutrient)

  4. Each meal as carb intake goes up, fat intake should come down & vice versa-Try either Carbs & Protein or Fats & Protein (See Insulin)

  5. Two best times to ingest carbohydrates with little fear of getting fat: before/during/after TRAINING (Post Workout) & breakfast- Glycogen reserves can be extremely low in the morning.

  6. Try to eat Locally Grown Organic Fruits with your first 3 meals and Fibrous veggies( Not corn or potatoes-starches) with last meals or anytime -Virtually impossible to overeat broccoli or celery. 

  7. Drink mainly non-calorie containing beverages water best(No sugar sodas or juices) [at least one-half ounce for every pound of your body weight]

  8. Ensure that 25-30% of your daily energy intake comes from Fats- Mostly monounsaturates (Nuts) & polyunsaturates (Wild Salmon) - Reasonable amounts of Saturates (Animal Fat) are beneficial as well - Avoid ALL Trans-Fats.

  9. Except for WorkOut/PostWorkout aim for wholesome & nutritious foods (No empty Calories) - Most Carbs from Fruits and Veggies.  Avoid HFCS's, Refined & Processed Foods

Creve is baffled that some people have been conditioned to eat for 'Taste' rather than HEALTH!  Many illnesses & disease could have been prevented by what people eat.

Your nutrition is a major influence of your dental condition & health

Health nuts are going to feel stupid someday, lying in hospitals dying of nothing.

       

Behaviors that lead to the fattening of Americans:

1) Skipping breakfast: This leads to catabolism (muscle loss) and thus metabolism damage. It also leads to binge eating later in the day.

2) Eating lots of unhealthy food/Processed Foods and drinking lots of nutritionally worthless calories (soft drinks, juices and alcohol).

3) Eating only two or three giant meals a day.

4) Going to bed right after eating a big, high carb meal. (Get Carbs early in day)

5) Not moving around much.

Excellent Q&A by Testosterone of Dr. Mercola

Further Nutrition Links

We know that leptin levels decrease by about 50% after only one week of energy restriction, but fortunately, it doesn't take nearly that long for leptin to bump back up with a substantial increase in caloric intake. In fact, research has shown that it only takes about 12-24 hours. (27, 55, 61) So, the answer to the fat loss catch-22 lies within strategic dietary cheating.

"What I discovered when I started eating more unsaturated fats? I lost fat! Shocker eh? Why could this be... your body is not going to let go of its precious fat stores, until it 'knows' it's going to get a steady intake of more fat. A bit like drinking water - the more you drink, the less you hold, because the body becomes accustomed to the fact that it can release water, because new water is coming in all the time.

In their training stables in Japan, sumo wrestlers are taught to eat in a manner that leads to massive weight gain. Here's what they're taught:

Does that list look familiar? Yep, the average overweight American eats like a sumo wrestler whose goal is to weigh 500 pounds! And truthfully, rikishi probably get more activity than the average fat American. And their main type of meal, chankonabe, probably contains more vegetables than the typical American gets too! 

We can learn several lessons from this. First, going to sleep after eating a high carb meal is so effective at causing body fat accumulation that sumo wrestlers usually do it twice per day. Maybe, just maybe, we should avoid eating too many carbs at night if we want to have visible abs. What do ya think?

Second, if men trying to get massively fat purposefully skip breakfast, drink beer, and eat only two or three large meals a day, maybe it would be a good idea to eat breakfast, lay off the booze, and consume five or six smaller meals per day if your goal is to get shredded.

Just a thought.

Finally, I think personal trainers should relate these facts to their clients. Maybe it'll act as a wake-up call. Most average people would be pretty surprised to find out they're eating like sumo wrestlers, especially those who skip breakfast thinking that this is an effective weight loss method.   --

Metabolic syndrome is a cluster of conditions typically occurring together: obesity, high blood sugar, high blood pressure, high triglycerides, insulin resistance, etc., all of which can lead to cardiovascular disease, death, or even worse: erectile dysfunction!

While responsible researchers will tell you the precise cause of metabolic syndrome is unknown, I'm going to go out on a little limb here and tell you it has pretty much everything to do with eating like crap, not exercising, and letting yourself get fat.

Where do you think most females go wrong with diet?

Tania Becht: They go wrong by depriving themselves of calories! A lot of women are still stuck in the mindset that to lose weight, you have to cut calories. I didn't realize the importance of eating frequently throughout the day (instead of going hours without eating) until I began competing and saw the major affect it had on my physique and my body's ability to burn fat.
I try to convey the importance of eating to women who say they "just can't lose weight." Just try it and you'll be pleasantly surprised with the result. As long as it's healthy, clean eating every three hours or so can't go wrong!

"The most effective thing to improve body composition is use carbohydrate timing and individualization."   What this means is:

Unless you've exercised in the last 2-3 hours, you DON'T eat starchy/refined or sugary carbs. The rest of the day, eat Protein, Fats, vegetables & complex Carbs (avoid all carbs in evening.)

The reason you want to have multiple meals, is that it takes a lot of energy to digest food. If you're digesting food three times a day verses six, you're selling yourself short on the thermic (calorie-burning) effect of food. So, you'll burn significantly more calories by eating six times a day.
But also, by eating frequent meals, with quality protein of course, you can sustain blood amino acids levels all day long! Research suggests that this hyperaminoacidemia, as scientists like to call it, can in and of itself promote an anabolic response.

Plus you're more efficient in absorbing nutrients if you spread it out. The body isn't very efficient when eating one to three big meals a day. So the benefits are twofold: you burn more calories with six meals a day and you can absorb more key nutrients. This is very important, especially if you're on a low calorie diet. You need to spread out your intake of calories to prime the absorption of potent vitamins and minerals. Of course, you'll also raise your metabolism and burn fat faster by eating more meals per day.

Bristol Stool Chart medical aid designed to classify the form of human feces into seven groups.

HOME Nutrition Fitness Supplements SoBe Sites Creve VIDEOS Contact

Further Nutrition Links