​On this page I will share information on diet and nutrition. What you eat will play the largest part in living a healthy and energetic lifestyle. I believe a balanced diet of protein, carbohydrates and healthy fats is an essential building block for your body to provide enough energy for your daily activities. This is the start of any fitness program. After you review the Nutrition and Diet move on to Exercise Routines  and finally review the Supplements page to select the supplements you would like to add to your program. If you have any questions about getting started please ask in the comments section below.

 I will share tips and recipes to help you maintain whatever diet you choose. The key to any diet is consistency. If you go off diet one day get right back on the horse the next day. Here, I have to ask you to do what I say rather than what I do! I have had trouble with consistently managing my diet all of my adult life. Because of my difficulty, I have searched high and low most of my life for a plan I could stick with. Along the way I have tried almost everything from formal diet programs to juicing regiments. I will share all the ideas I found to be the best. Along with all the new ideas that pop up everyday.  I hope together we can push each other to find consistency. Maintaining a healthy weight makes energizing your body an easier process!

Let’s start your meal plan!

       Small balanced meals are much better then eating all your days calories in a large meal. Your body burns the food you eat for energy. Eating small meals about every two and half hours gives your body a consistent source of energy. A average sized man performing the amount of activity suggested here (see the exercise routines page) should attempt to keep his diet at about 2000 calories each day. On a normal day I start off with a poached egg with a small piece of Canadian bacon on a thin bagel.

I use Premier protein shakes  and a small piece of fruit for my morning snack. At lunch I eat a grilled chicken breast or a piece of fish with steamed vegetables or a salad. A good guide for portion size is your hand the size of your fist would represent your carbohydrate portion and the open palm of your hand would represent your protein and fat portion. In the afternoon I use a protein shake again. I use the Premier protein and a small piece of fruit if I am on the road or  if I have a blender handy I might add a piece of fruit or a tablespoon of peanut butter to Isopure protein powder. At night I eat a meal similar to my lunch but I might substitute pork or red meat once during the week. I try to follow this diet 6 days a week. On the 7th day I allow myself to relax! This is the day to satisfy a craving that has bothered you or indulge in a comfort food or dessert. This is just a very simple guideline obviously you can substitute a wheat pasta, rice or a half a potato for your carbohydrate portion or other types of seafood for your protein. Remember this is not a “short term diet”  it is your new lifestyle! You must be able to live with it long term.

 

Digestive enzymes before every meal

       Today’s diet usually contains diet sodas and many other sugar free options which contain artificial sweeteners. Scientific studies have shown these sweeteners inhibit your body’s production of some of the important enzymes your body provides for digesting your food. I take a digestive enzyme containing Amylase, Protease and Bromelain. This should improve your bodies ability to digest food. I take the recommended dose 20 minutes before each of my three main meals. This supplement will assist in weight loss and because your body’s digestive system is working more efficiently it will assist in making you feel more energetic! I suggest Super Enzymes from Now Nutrition.

 

Health benefits of Virgin Coconut Oil

 

Virgin Coconut Oil is used for burning fat, treating high cholesterol, for strengthening your teeth, as a treatment for your hair and skin, keeping your memory sharp and most important to us, a good source of energy. This tropical oil sometimes gets a bad rap for being high in saturated fats. But the saturated fat in coconut oil are 62% medium chained fatty acids (MCFA). These fats are easier for the body to digest providing quick energy instead of being stored in the body as fat. MCFA’s are processed by the liver so it is quickly available to the body and increases your endurance. Coconut Oil increases the healthy cholesterol (known as HDL) in your body, but also help to convert the LDL “bad” cholesterol into good cholesterols. The exact opposite of most saturated fats.

It can be used in a number of ways. One of the most popular is blending it in coffee with some butter for a quick energy burst in the morning. The oil has a high smoke point and melts at about 75 degrees so it is excellent for cooking. It is used topically on the skin and hair to moisturize and strengthen. It is also used on the skin to treat diseases like psoriasis and rosacea.

Coconut oil has been used by many native cultures for centuries with some south pacific island cultures getting the majority of the calories from the oil. These people were found to be very healthy, with healthy cholesterol levels and low instances of heart disease.

In my research I found dozens of ways to use Coconut Oil for all kinds of symptoms. The most interesting is the research using the oil to fight or alleviate Alzheimer’s disease and Type 1 and 2 diabetes.

For me the sweet taste makes this oil easy to add to your diet. I prefer it in my coffee because it melts and gives you a little added boost in the morning that tastes great! It adds a great flavor to pan fried chicken or fish giving it a tropical twist. I find it a tasty way to meet my energy and weight loss goals!

For the coffee: Put one cup of hot coffee, One tablespoon of Virgin Coconut Oil like Nature’s Best and one tablespoon of butter. I add stevia to taste and blend. It is a great way to start the day!

 

Natural Appetite Suppressant

Do you want a natural weight loss super fruit?

 

 Garcinia Cambogia also known as Malabar Tamarind, contains Hydroxycitric Acid (HCA), which can help support healthy weight loss. Garcinia is a plant native to India, Southeast Asia and Polynesia. Its fruits have been eaten by local populations for centuries. It has also been used to give flavor to culinary dishes. HCA appears to block an enzyme called citrate lyase, which your body uses to make fat. It also raises levels of the brain chemical serotonin, which may make you feel less hungry.

Garcinia cambogia may make it easier for your body to use glucose, the sugar your cells need for energy. Mice that got garcinia cambogia in one study had lower insulin levels than mice that didn’t. That’s another reason, besides weight loss, that people with diabetes are interested in it. However, if you’re taking garcinia cambogia along with a medication to control your blood sugar, you should consult your doctor before using this product. All of these benefits are desired for men to reach their goal of sufficient healthy energy as we advance in age.

Some research has found that garcinia cambogia can also improve cholesterol levels, lowering triglycerides and LDL (the “bad” cholesterol) and raising HDL (the “good” cholesterol). There have been two substantial clinical trials confirming the effectiveness of garcinia cambogia (HCA 95%). Both trials were double blind studies, they showed a reduction of 5-8 % in body weight and body fat in just 8 weeks. Daily dosage levels of 1,400mg and above are recommended. You can find both studies here: India HCA Study, Japan GC Clinical Study. Good Life Nutrition makes a 95% HCA blend with the suggested 1400 mg dose, is pictured above. Amazon has a good price for this product. To purchase click here. The capsules should be taken with water twenty minutes before eating. I have not personally used this supplement. When I add it in the future I will report back.  I am trying three new supplements now so I will wait and test garcinia cambogia in a couple of months. If you have tried the product for at least a month leave a comment with your observations so readers can benefit from your knowledge.

 

What is the Best Breakfast for Sustained Energy Throughout the Day ?

 

I recently read an article that said the best breakfast for sustained energy is one loaded in fats!  No, not the sausage and pancakes which immediately come to mind. Nutritionist, William Cole suggests a breakfast crammed with fat is the key to maintaining energy levels throughout the day, and eating this way will make you more productive. So what does that mean food wise? William’s best breakfast is an avocado, salmon and two poached eggs served on a sweet potato.

My first thought is the only time I get a breakfast like that is on a cruise ship! But Cole’s thought process makes sense. The science behind this choice is all to do with stopping your body having sugar highs and lows. On top of that, the brain is actually made up for 60 per cent fat. When we don’t have enough good fat (this is not an excuse to munch chocolate) in our diet, the brain can’t function optimally. Poached eggs, avocado and salmon is a high fat breakfast. It also releases energy slowly and over a long period of time, so you’ll find it easier to concentrate and you will be more productive. I think this offers a good alternative to someone who cannot spread small protein laden meals through out the day. (See my suggested meal plan above on this page) If you tried to follow this high fat plan every day I would be afraid you would eat more snacks out of habit and add to your daily calorie intake. But it is good food for thought!! If you have a full morning at work or an exam that requires concentration and does not leave you time to stop for a snack, Go for it! I am going to call this a brain food breakfast and keep it in mind for my next big morning. Try it and let us know if you felt full and energetic in the comments section at the bottom of the page.

 

Would you like a Personal Assistant to help you in the Kitchen?

 

 

 

         My daughter gave me the Amazon Echo for Christmas last year. It is like having a personal assistant in the kitchen! Since starting this blog, I have been looking for a way to work it into an article because I think it is such a neat product. I have it in my kitchen. In the morning I get a news brief with my coffee. At night I ask my echo, whose name is Alexa, to play what ever music I am in the mood to hear. When I am cooking it is usually Jazz. I just say “Alexa play smooth jazz for me”. The sound is like a beautiful big stereo. If I need timers for my cooking I just ask “Alexa, set a timer for X minutes”. There are hundreds of applications you can choose that fit in to your life. Amazon says Echo is a hands-free speaker you control with your voice. Plays all your music from Amazon Music, Spotify, Pandora, iHeartRadio, TuneIn, and more using just your voice. It fills the room with immersive, 360º omni-directional audio. Allows hands-free convenience with voice-control and hears you from across the room with far-field voice recognition, even while music is playing. Answers questions, reads the news, reports traffic and weather, reads audiobooks from Audible, gives info on local businesses, provides sports scores and schedules, and more using the Alexa Voice Service. It controls lights, fans, switches, thermostats, garage doors, sprinklers, locks, and more with compatible connected devices from WeMo, Philips Hue, Samsung SmartThings, Nest, ecobee, and others. Always getting smarter and adding new features, plus thousands of skills like Uber, Domino’s, and more. The other night I was looking through the new applications and found Food Tracker. It is a daily calorie counter and food nutrient database. Finally I had something that would relate to my blog! I felt like it was something I would use in my life to simplify tracking what foods I eat and to help me with selecting which foods to eat. Amazon says Food Tracker users can ask Alexa for nutrition information for over 20K+ foods from the Nutritionix dataset. Use the prompt “ask FoodTracker” to ask Alexa about any of the eleven nutrients supported by the skill, including calories, fat, saturated fat, sodium, cholesterol, carbohydrates, fiber, sugar, protein, potassium, and phosphorous.

As I said earlier it will also track what you eat by adding the foods you eat right to your Nutritionix food log. You just tell Alexa what you eat after each meal To use the Track skill, just go into the Alexa app, on your phone or computer and enable the skill, link it to your Nutritionix account, and tell Alexa what you ate for effortless food tracking: You can open Nutritionix account for free at  https://www.nutritionix.com/account/create.  You track your meals, exercise and weighin each day. This is a great way to track your results with this data at the end of the month you have the information to determine if your diet plan is working when you couple it with your weight and your body measurements. I can give this device a big two thumbs up! I have added the tracker and will report back on how smoothly the Nutritonix system works with the Amazon Echo. Hopefully this article will help you with your diet but it will also give you hours of entertainment and fun! Please report back in the comments section if you start using the food tracker or if you have any questions.

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