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Table of Contents

GOOD-BYE PIZZA, HELLO CARROT STICKS ....................................................... 1

CARBS ..................................................... 1 GLYCEMIC INDEX ................................... 2 PROTEINS ............................................... 3 FATS ........................................................ 3

HOW MUCH SHOULD YOU EAT? ............ 5

BEWARE OF PORTION SIZES ................ 7 NUTRIENT DENSITY .............................. 9 MEAL PLANNER ..................................... 9

DINING OUT .............................................. 9

LET’S GET READY TO WORKOUT ........ 10

HYDRATION PRE AND POST WORK-OUT ....................................................... 10 PRE WORK-OUT MEALS ...................... 11 POST WORK-OUT NUTRITION ........... 12

I STILL NEED MORE FOOD IDEAS ....... 12

COOKING VEGGIES ................................. 13

I DON’T HAVE TIME TO COOK EVERYDAY .............................................. 14

NUTRITION MYTHS ............................... 14

High Protein/Low Carb ...................... 14 The More Calories You Cut, The More

Weight You Lose ................................. 14 Grapefruits, Celery and Cabbage Soup

Can Burn Fat and Cause Weight-Loss 15 Skipping Meals Is A Good Way To Lose

Weight ................................................. 15 Eating At Night Causes Weight Gain . 15 More Protein Means More Muscle

Means More Weight Loss ................... 15 Sugars Make You Fat ......................... 15

SUMMARY ............................................... 16

FOOD SUBSTITUTIONS ......................... 17

TIER 1 ..................................................... 17 TIER 2 ..................................................... 17 TIER 3 ..................................................... 18 TIER 4 ..................................................... 18 TIER 5 ..................................................... 18

RECIPES! Herbed Roasted Chicken .. 19 Steak With Peppers ............................. 19

Baked Italian Chicken

............................................................ 20 Greek Chicken ..................................... 20 Basil Chicken ...................................... 21

............... 21 Parmesan-Dijon Chicken .................... 21

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GOOD-BYE PIZZA, HELLO CARROT STICKS

Your first assignment…toss the junk! I know, it’s going to be hard. Perhaps you could have a “Toss The Junk” party and make it fun! Open up the cupboards and start throwing out the culprits. Snacks with saturated and trans-fats, sodium and sugar (cookies, pastries, candy, processed meats,

potato chips, soda, high-sodium frozen foods, canned soups)…gone. They are all empty calories and you’ll feel better if you ditch them now. If you think its junk food then it probably is. Ok, that out of the way, here we go.

Carbohydrates, fats and proteins are the big 3 nutrients we get from our food. We need all 3 in the proper proportions in order to fuel our bodies with the energy and nutrients it needs.

What are the main sources of carbs, fats and proteins? Pizza, french fries, milkshakes, chips, cookies, soda…the good stuff right? Well, not so fast. Yes, those things have “the big 3” nutrients in them but they aren’t very good sources of them. They give you lots of calories for very little nutrition in return and that’s not the way for an athlete to eat. In order to perform your best you need to fuel your body with good, nutritious food.

So, over the next few pages we’ll take a quick look at what good carbs, fats and proteins look like, how much you should be eating and drinking and then some pre-game and post-game nutrition tips. I can hear it now, “If I can’t eat chips and cookies and burgers what will I eat? I’ll starve to death” Don’t worry, there’s plenty for you to eat that will make you perform like champions.

CARBS This is the stuff that your body uses as fuel for high intensity activity. Your muscles need it to work. Your brain needs it to think clearly. In fact, carbs are so important that they should make up most of what you eat in a day.

So, if we aren’t going to eat ice cream, chips and cookies, where will we get our carbs?

ICON KEY

Special Note

Boring Science Fact

Brown Rice Oats Whole grain breads, bagels and pasta

Quinoa Corn Barley

Fruits I like this one Veggies I like this one too! Bran and bran cereals

IMPORTANT Don’t skip breakfast!!

Percent of total daily kcal Protein 10-35% Fat 20-35% Carbohydrates 45-65%

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GLYCEMIC INDEX The rate at which carbs raise blood sugar levels is referred to its glycemic index. Foods lower on the GI scale are considered good sources of complex carbs, fibre and overall better nutritional value and will help you feel full longer.

Low GI (under 55 on GI scale Medium (56-69) High (over 70)

Peanuts Honey Life Savers

Plain yogurt Pita Bread White bread

Soy beans Oatmeal-plain Bagel

Peas Pineapple Watermelon

Cherries Sweet Potato Popcorn

Barley Raisins Graham crackers

Grapefruit Cantaloupe French fries

Black beans Whole wheat bread Grape-nuts

Lentils Shredded Wheat

Skim Milk Gatorade

Fettuccine Corn Flakes

Chick peas Rice Cakes

Chocolate milk Pretzels

Whole wheat spaghetti White Potato

Apple Instant rice

Carrots, brown rice, strawberry jam, Orange juice Dates

That said, a carb is a carb and no matter what the source they still have 4 calories per gram and its excess calories that cause weight gain. Lower GI foods simply have a better nutritional value and tend to keep you feeling fuller longer. There is no evidence that foods that raise your insulin level will cause weight gain or fat storage.

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PROTEINS So when you think of protein what’s the first thing that comes to your mind? Ice cream? No!! That’s the old you, the new you is going to make better protein choices. Protein is very important and it’s what makes us grow and helps to repair our muscles after a tough game or workout. Your body will make some of the protein it needs but you still need to take in good quality protein to make up the difference. Some good choices would be:

Lean red meat Seafood Chicken (no skin)

Eggs Low fat milk (1-2%) Yogurt

Cheese (low fat versions) Soy Nuts and seeds

Sometimes, foods don’t have all the protein that your body needs (it’s called an incomplete protein) But when you combine two foods that are incomplete proteins, they become a good source. Examples of combining foods to make a complete protein are:

Rice and beans Peanut butter and whole-grain bread

Sunflower seeds and peanuts

Yogurt and granola

Tortillas and beans Mac and cheese (not Kraft Dinner)

Hummus with bread

Bean soup with whole-grain crackers

FATS

Don’t be afraid of fats because your body needs it. We use fat to protect our organs, insulate our bodies to keep us warm and the body can also use it as a source of energy for long duration events, like running. Just like carbs, there are good choices and bad choices. The really good choices (the

Don’t fall for the hype that you need more protein than normal if you are an athlete. A person that sits on a couch all day would need .4 (that’s point 4) grams of protein per pound of bodyweight. An active person may need .5 (point 5) grams/pound. That’s less than a glass of milk a day extra. So don’t go crazy on protein powders or bars or shakes. What isn’t needed for growth and repair gets stored as fat.

Fat has more calories than the same amount of carbs or protein. If you measured out 1 gram of fat there would be 9 calories in it. If you measured out the same amount of carbs or protein there would only be 4 calories.

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“Green” fats) are called monounsaturated and polyunsaturated fats. The “yellow” fats are called saturated fats. You find it in meat and chicken so eating some of these fats is ok but if possible, make lower fat choices from this group like low-fat cheese and 1% milk. The “red” fats are called trans-fats and these are the ones you want to stay away from. They will cause health problems and probably make you feel sluggish if you ate them before a game.

Really Good Make Lower Fat Choices When Possible, use sparingly or avoid

Not So Good-Stay Away!

Salmon Lean meat, skinless chicken

Stick margarine, shortening

Avocados Butter Fried foods (Fried chicken, donuts)

Peanuts, almonds, pistachios

Cheese Fast food

Nut and seeds Cream, whole milk Most baked goods and pastries

Vegetable oils Eggs

Olive Oil Coconut, palm, palm kernel oil

Peanut Oil

Canola Oil

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HOW MUCH SHOULD YOU EAT?

It’s helpful to know how much energy you expend in a day. We burn calories in 3 ways throughout the day. Your Resting Metabolic Rate (RMR) is the calories you burn just being alive and doing nothing. This accounts for about 70% of the calories your burn every day. The second way is the calories we burn processing and digesting the food we eat called the Thermal Effect of Food (TEF) and can account for 6-10% of the daily calorie burn. The third way is through exercise. Physical activity can account for up to 20% of our daily caloric use.

A common way to determine your total daily caloric needs is to find your RMR by multiplying your weight by 10.

For example, a 150 pound person would have a RMR of 1500 calories (150 x 10)

Next, multiply your RMR by the “activity factor” as seen in the chart below. If you were and active person you would multiply your RMR by 1.6

So, 1500 x 1.6= 2400 calories. You would need to take in 2400 calories just to maintain the weight you have now.

Very light Seated and standing activities, such as office work, driving, and cooking; no vigorous activity

1.2-1.3

Low active In addition to the activities of a sedentary lifestyle, 30 minutes of moderate activity

equivalent to walking 2 miles in 30 minutes; most office workers with additional planned exercise routines

1.5-1.6

Active In addition to the activities of a low active lifestyle, an additional 3 hours of activity, such as bicycling at 10-12 miles an hour or walking 4.5 miles an hour

1.6-1.7

Heavy Planned vigorous activities and physical labor; most full-time athletes and hard-labor professions, such as steel or road workers

1.9-2.1

To have successful weight loss, make gradual changes, strive for moderate losses and make achievable, realistic goals. A reasonable goal for weight loss is between .5-2 pounds per week. This is important! Gradual weight loss is more successful long term and severely restricting your calories just isn’t a good option and can lead to greater health risks.

Here’s the secret formula for weight loss…ready? Calories in should be less than calories out! You can do this by decreasing what you eat, increasing your physical activity or both. Decreasing you calorie intake by 300-500 calories a day is a good start for a weight loss plan. And hey, it works the other way too. If you are trying to gain weight, try adding 500-1000 good quality calories per day while increasing strength training and you should see success in your muscle building program.

BMI Intake reduction

≥ 35 500 to 1000 kcal/day

27-35 300 to 500 kcal/day

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It can be confusing knowing just how much and what kinds of foods you should put on your plate but luckily we can consult Canada’s Food Guide and it breaks it down for us.

Recommended Number of Food Guide Servings per Day

Children Teens Adults

2-

3

4-

8

9-

13

14-18 Years 19-50 Years 51+ Years

Girls and

Boys

Female Male Female Male Female Male

Vegetables and Fruit 4 5 6 7 8 7-8 8-10 7 7

Grain Products (Breads, bagels, cereals, rice, pasta)

3 4 6 6 7 6-7 8 6 7

Milk and Alternatives (milk, yogurt, cheese)

2 2 3-4 3-4 3-4 2 2 3 3

Meat and Alternatives (Fish, chicken, lean meats, legumes, eggs, peanut butter, nuts and seeds)

1 1 1-2 2 3 2 3 2 3

Remember though, we get most of our energy from carbohydrates so it’s important that you consume the proper amounts.

It’s a good idea to spread your meals throughout the day. So, instead of having 3 meals a day…breakfast, lunch and dinner…strive to eat 4-6 times a day, spreading your total food intake between them. This will keep your energy levels up and will control hunger. Using the serving suggestions as a guide, a good breakfast might look like this:

Vegetables and Fruit Banana (or other fruit)

Grain Products Cereal and toast

Milk and Alternatives 1 or 2% milk

Meat and Alternatives Peanut Butter

A typical lunch or dinner might look like this:

Vegetables and Fruit Cooked carrots and salad with fruit as a dessert

Grain Products Rice or Pasta

Milk and Alternatives 1 cup of milk and/or add a yogurt for dessert

Meat and Alternatives Chicken

It doesn’t do the body good to restrict carb intake below the proper levels. When you do, the body will use protein as an energy source and then it won’t be available for growth and repair.

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The choices are endless so pick the foods that you like and fill them in under the headings above.

BEWARE OF PORTION SIZES It’s easy to have our views skewed by what makes up a proper portion. It is safe to say though that anything you get at a restaurant or fast food place is TOO BIG of a portion. Instead of asking “Is this all I can get for my dollar?” Ask yourself “Does my body really need this much?”

Portion sizes have grown in the last 30 years and now with the introduction of “fat-free” and “low-carb” food, many people misunderstand that these still contain calories and when eaten in excess will be stored as fat. In almost all cases, weight loss can be achieved by just starting to eat proper portions of the foods we already eat. Below is a guide as to what makes up a proper portion.

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The Nutrient Facts label is an excellent resource for serving size information and calories, as well as nutrient content. Three helpful pieces of information are the serving size, amount per serving and the calories per serving. For instance, if a package contains two servings and you eat the entire package then you need to double all of the nutrition information (calories, fat, sugar, etc.). Although strict calorie counting is not always needed for weight loss, once your energy needs have been estimated, you should be aware of how much each food contributes to the day’s total.

Another useful piece of information is the % of daily value. In this instance we can see that one serving of this food will give you 6% of your total fibre intake for the day. While the data is based upon a 2000 calorie diet (and you may need

more or less than that) it’s useful to compare two product labels such as cereal for instance when making a choice between foods. Choosing a product with a higher percentage of fibre might be a better choice or the one that is lower in fat. Also important is the ingredient list. Packages will list ingredients by weight, which means the ingredient that weighs the most will be listed first and the ingredient that weighs the least will be listed last.

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NUTRIENT DENSITY Nutrient Density is the amount of nutrients in food per calorie. When you are on a program to lose weight, smart food choices become even more important for your success. Therefore, if a food is low in nutrient density (that is few nutrients per calorie) then there is less room for it in your nutrition program. Take for example a bunch of grapes and a can of soda. Both provide about the same amount of calories and carbohydrates but the grapes provide essential nutrients like vitamins, minerals and fibre that your body needs. It’s easy to see then that grapes would be a better choice than a can of soda.

Moreover, the feeling of fullness comes from the amount you eat not the number of calories you eat. Therefore, choosing foods high in water content like fruits and veggies provide a feeling of fullness while you can actually eat more of them.

MEAL PLANNER Some people like to track their daily food intake. With that in mind, I have included a Weekly Meal Planner where you can write out the foods you have eaten that day. It’s really not a bad idea to start with using it as most people will be surprised at how much they really eat. A nibble here and there can really add up and to see it written out will help you to see where you can cut back.

While you can use the planner, there really is a great resource online that is free to use. Go to www.myfitnesspal.com and create your free account and start logging the foods you eat daily. It will keep track of the calories, carbs, proteins and fats (and more!) that you eat daily. It really is a useful tool to use and the more tools you have, the better.

DINING OUT

Those that eat fast foods or that dine at restaurants are shown to consume more calories, fats, sodas and less vitamins, fruits and veggies than those that report not eating out. While restaurants have started to add healthier choices on their menus, salads in particular, they may not be that good of a choice after-all. Once you add the croutons, bacon bits and high calorie dressings, that salad may now be higher in calories than the burger you didn’t have. If eating out is going to happen anyway, then it’s best to be prepared. Below are strategies you can use to make smarter choices if you find you can’t avoid going out to eat.

Avoid the “value” meal options.

If you have a choice, choose baked or grilled options

Pizza can be good. Make it a veggie pizza and get a salad instead of a second piece

Ask for low-fat salad dressing options and get the dressing on the side.

Sandwiches are a good choice but get the whole wheat bread and limit the condiments like mayo and cheese.

Split an entrée with a friend

Ask for the entrée to be cut in half BEFORE it arrives and take the other half home for another day

Ask to replace sides like fires with steamed veggies or salad

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Look at the menu ahead of time if you can and make good choices before you head to the restaurant.

Forego the sauces, mayo and dressings. These add the calories quickly

LET’S GET READY TO WORKOUT

HYDRATION PRE AND POST WORK-OUT Water is where it’s at! Water is your best choice for hydration. Drink it throughout the day. If you were tracking, you would want to aim for 2.2 litres of fluids a day for women and 3 litres a day for men. On the other hand, soda just has too much sugar to be a good choice for hydration. Even no-calorie soda, while not having any sugar, is just full of chemicals. If you want proof, here’s the ingredient list for Coke Zero: colour (caramel E150d), phosphoric acid, sweeteners (aspartame, acesulfame-K), caffeine, acidity regulator (E331). No thanks!

You will need to be really mindful to drink water on days where you have workouts (or if you play sports, a game). During outdoor activities, where it may be hot outside with high humidity levels, it’s ok to add a pinch of salt in your water bottle. As you sweat you lose salt and other minerals (electrolytes) so adding salt will replace some of what you lose. To make sure you are well

hydrated, we can use a hydration schedule for workout days.

PRE-WORKOUT: About 2-3 cups of water 2 hours before your game, practice or workout. This goes for any exercise you may be involved in like soccer or other sports. If it’s especially hot outside you can add another cup of water 30 minutes before exercise.

While water is best for exercise lasting an hour, for training sessions lasting longer than an hour OR if have multiple games in one day then it’s good to use a sports drink. Most sports drinks are good but what you are looking for is a drink that has 4-8% carbohydrates. This means that juices or soda (even diet soda) won’t cut it here.

DURING EXERCISE: Drink regularly…even if you don’t feel thirsty. Have water available during your work-out or game. You’ll want to take in some water (up to a cup) at least every 15-20 minutes. But the more you sweat, the more you need.

POST-EXERCISE: Re-hydration is key after your workouts. When you play sports or exercise of any kind, you will lose a lot of fluids through sweat. Just to give you an idea of how much water you should drink after a workout you can do it like the pros. Weigh yourself before your training then weigh yourself when you are done. For every pound that you lose, you

Signs of Dehydration:

⦁ Thirst

⦁ Nausea

⦁ Dry mouth/ cotton mouth

⦁ Vomiting

⦁ Headaches

⦁ Flushing (red) skin

⦁ Lightheaded

⦁ Dry skin (sweating stops)

⦁ Fatigue

⦁ Rapid breathing

⦁ Weakness

⦁ Increased heart rate

⦁ Muscle cramps

⦁ Dark yellow urine

A youth’s body is different than adults when it comes to exercise. They have higher skin temperatures, less capacity to sweat and don’t tolerate high intensity training as well as adults. Proper hydration then is that much more important for your child.

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want to drink 2-3 cups of water. Now we don’t always carry scales around with us but you can see that it’s important to get a lot of fluids afterwards.

Before exercise 14-22 oz fluid 2 hours before exercise (roughly 2-3 cups)

During exercise 6-12 oz water or sports drink every 15-20min of exercise (.75 to 1.5 cups)

After exercise 16-24 oz water or sports drink for every pound of body mass lost during exercise (2-4 cups)

PRE WORK-OUT MEALS If you eat at regular intervals throughout the day (4-6 times a day) then you should have all

the energy you need to get you through a session. But sometimes life gets in the way. You didn’t have time to eat properly or you leave work and then go right to the gym. If you haven’t eaten within the last 4 hours before a workout then you may find yourself with low energy, a headache or

even feel dizzy during exercise. So, you need to top up the tank while still allowing enough time to digest the food.

About 3-4 hours before a game you can have a big meal. This might be your well-balanced lunch or dinner. If you can only eat 2-3 hours before a game then choose a smaller meal of mostly carbohydrates and low in protein and fat. Protein and fat will slow your digestion and you may still feel sluggish at the game so the closer to game time the less protein and fat you want.

About an hour before “game” time and you haven’t eaten for a while or you feel you need to eat something then a small snack like a piece of fruit will work. Also a liquid meal replacement works well especially if you have an early morning game and don’t have time to eat breakfast. The liquid will absorb quickly and won’t leave you feeling full.

Meals before exercise should include:

Foods you like Choose grains like rice, pasta, whole-grain breads or bagels

For your large meal (3-4 hours before game) add in some low fat milk or yogurt and a small serving of lean meat

Easy to digest carbs…but low protein and fat the closer to a session you are

Water water water

Fruits are good 1 hour before game time

Lack of carbs:

Fatigue

Poor performance

Lack of focus

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POST WORK-OUT NUTRITION Other than breakfast, this could be your most important time to take in food. After exercise (or a game) your body has used up its stores of energy and you need to replenish or “fill the tank back up”. Your body will be like a sponge for nutrients and fluids and you have a 2-hour window where your body is most receptive to nutrients. Your first priority is fluid replacement but you really want to get some nutrition within 15 minutes of a game ending.

The theme of this whole booklet has been to promote healthy eating and staying away from sugar and sweet drinks but post game is one exception. You NEED carbs right away in order to replenish lost glucose as well as a little bit of protein to help repair

muscle damage caused by exercising. But not a candy bar! A really good choice after a game is chocolate milk. I use it, athletes use it and it tastes good too! Plus, since its liquid, it will get into your muscles quicker. Don’t worry about the sugar in chocolate milk. This is the one time that it is ok.

Solid foods don’t always allow nutrient delivery within the time-frame you need following a workout. This is due to the time it takes to digest and then absorb the nutrients from solid food. For that reason, a liquid meal replacement or post-workout drink is the best choice and will aid in your recovery.

Besides chocolate milk, some other ideas are orange juice and a yogurt; whole-grain bread and peanut butter or bread and a hard-boiled egg or even have your well-balanced dinner within 2 hours of your game. Timing is everything for post-game nutrition and getting it right will help you recover from the intense activity of a game or workout.

I STILL NEED MORE FOOD IDEAS

No problem. Sometimes people need to see what breakfast, lunch, dinner and snack ideas look like to get their own ideas flowing. How about these ideas:

BREAKFAST:

Yogurt topped with berries.

Feta cheese egg omelet with whole-grain toast

Cottage cheese topped with berries

Poached egg on an English muffin

Oatmeal with cinnamon and sunflower seeds topped with berries

Fruit bowl topped with almonds served with a poached egg

There are many choices for post-game nutrition from foods you already have available to commercial products. Optimally, you want something within 15 minutes of exercise that has a carb to protein ratio of 4:1 Chocolate Milk is a good choice

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Whole-wheat pancakes topped with berries and turkey bacon

LUNCH/DINNER

Grilled chicken breast, cooked lentils and avocado slices

Steamed salmon with kale (or salad…but kale is awesome)

Shrimp salad with lettuce, tomato, cucumbers and a touch of dressing

Chicken stir-fry with broccoli, red peppers, onions in olive oil over brown rice

Hard-boiled eggs mashed with Dijon mustard over tomato, cucumber, bell peppers, sunflower seeds

Chicken breast in a pita with veggies of your choice

Large green salad

Corn tortillas topped with spiced cooked ground turkey, black beans and salsa

SNACKS

Raw almonds and raisins

Natural nut butter and celery

Apples slices and sunflower seeds

Hummus and veggies

Fruit salad topped with walnuts

Greek yogurt

String cheese and fruit

Cottage cheese, pecans and cinnamon

Hard-boiled egg whites topped with hummus and fresh herbs

COOKING VEGGIES

Raw is the way to go but I like mine cooked once in a while. You can use the following methods to cook your veggies.

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STEAMED: A steamer basket is the best way to go here. It’s important to remember though, just keep them out of the water as much as possible.

PAN FRYING: Start with the heavier veggies first like onions, carrots and peppers. Cook until they begin to soften then add you other veggies. Use olive oil here

ROASTING: Cut your veggies into smaller uniform pieces, toss in olive oil and spices. Put them on a roasting pan in the oven at about 350-425 degrees. Turn them half-way through but they should be done in about 20 minutes.

I DON’T HAVE TIME TO COOK EVERYDAY

Well, me neither so I feel your pain. The key is planning. Cook and prepare foods ahead of time when you DO have the time. Most meat will keep in a sealed container in the fridge for about 3 days so when you do have time to cook, throw in a couple extra pieces of chicken and save the extras. You can use them over the next few days.

Hard-boiled eggs in the shell will keep in the fridge for a week. Boil up a bunch on the weekend and you’ll be set for the week. The make great snacks or topping over salads.

Rice, pasta and quinoa all do well in a sealed container in the fridge for a week. Cook a bunch on the weekend and store it in serving sized containers and you can grab one any time you need it. It can easily be microwaved or heated in a few minutes in a pan.

Vegetables are great snacks. Cut up a bunch on the weekend and portion them out in containers or zip-lock bags and put them in the fridge. They will be there any time you need them…just grab and go!

NUTRITION MYTHS

High Protein/Low Carb

The low-carb diet is most thought of as the Atkins diet which restricts most carbs in favour of meat, poultry, eggs and dairy products. There simply is no consensus of the evidence that low-carb diets produce better weight loss or lasting results compared to eating a balanced diet with carb/protein/fats in proper proportions.

In any study that shows low carb diets produce weight loss is thought to be due to a few reasons. The restriction of carbs depletes glycogen form your body which leads to the elimination of water that typically binds to glycogen. Also, the limited food choice in such a diet often leads to a decrease in total caloric intake…that is, you are eating less. It is important to note that many of the studies in this area are limited in their value due to the high drop-out rate in such a study as well as poor adherence to the diet. Therefore, it is recommended that carbs make up between 45-65% of your daily intake.

The More Calories You Cut, The More Weight You Lose

Yes and no. Weight loss has ALWAYS been about creating a calorie deficit…that is taking in less calories than you burn. However, you can go too low. It is not recommended going

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lower than 1000-1200 calories per day and anything lower than that should be medically supervised. Even 1200 calories may be too low for an active person! Some of the risks of a very low calorie diet (VLCD) include malnutrition, low energy, inability to reintroduce real foods into your diet as well as complaints of constipation and nausea. A real concern though is the formation of gall stones witch tends to be higher in those on very restrictive diets.

Grapefruits, Celery and Cabbage Soup Can Burn Fat and Cause Weight-Loss

Remember the cabbage soup diet craze? The theory goes that it takes more calories to digest these foods than the number of calories contained in the food source. These type of diets are basically just a very low calorie diet with another name (see above). You can lose weight for sure but that is because of the severe restriction in calories. Typically, these diets have a very small selection of foods and do not contain adequate nutrition.

Skipping Meals Is A Good Way To Lose Weight

Not so much. The body needs fuel to work well and skipping meals has not been shown to help with long-term weight loss. Those that skip meals tend to be hungrier later on and often over-indulge with food later on. Eating regular meals and snacks throughout the day helps to control appetite making it less likely to over-eat or make poor food choices. The fact is, those that eat regularly (making proper food choices) are able to lose weight and keep it off for a longer period of time than those that skip meals or fast.

Eating At Night Causes Weight Gain

Even though your eyes can see the clock, your body simply doesn’t know what time it is. There is no magical time where the body starts to store fat. If you are operating on an energy surplus over time (taking in more calories than are being expended) then you will gain weight regardless of when you took the calories in. Studies show that people tend to overeat at night making poor food choices. Any resulting weight gain is due to an excess of calories and NOT when the calories were consumed.

More Protein Means More Muscle Means More Weight Loss

The body needs the correct amounts of carbs, protein and fats to grow, maintain and repair itself. Amino acids are the building blocks of protein and are used as building material for the body. Whether the body is making a protein, and antibody or a biceps muscle, the body relies on its’ store of amino acids. Exercise does place an increased need for protein but the body can only build so much. Taking in more protein than the body needs does not open up some hidden muscle building factory in the body that creates Popeye muscles. The recommended range for protein intake in an active individual is between .5 to .8 grams per pound of body weight. Taking in any more than that and the body won’t use it so it will get stored as fat.

Sugars Make You Fat

Most people don’t realize that sugar is naturally occurring in foods and is found in fruits, honey and milk. Refined sugar (made from plant sources like corn) is often added to processed foods. Both types of sugar though contain the same number of calories…4 calories per gram. Research shows that being over-weight is linked to diets high in fat, too many calories and getting little physical activity in. Remember that any food can cause

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weight gain if you eat more calories than you burn regardless of the sugar content. As a society we tend to make poor food choices and over-consume calories (including sugar) and don’t get enough physical activity…that is the cause of weight gain and not any one particular “bad guy” be that carbs, sugar or whatever bad gut we come up with next month.

SUMMARY

You are what you eat. Your performance in the gym or just in life will reflect what you put into it and that includes what you put into your body. Nobody is perfect and I know very few people that eat only healthy foods all day long (they are out there…I just don’t know them). Do your best and if you can eat properly and make good food choices 80% of the time then you are doing really well. I call it the 80/20 rule. Eat well 80% of the time and that leaves room for a treat now and then.

If you have to, make small changes in your food choices at the beginning. That might mean eating the way you always do but having a good nutritious breakfast on day 1. Day 2 you make another small change by adding in a healthy snack somewhere in the day. Before you know it, all your little changes have added up and you will find yourself eating better most of the time.

Finally, I’ll leave you with 5 tiers of food. It’s not a diet; it’s simply a substitution list you can use to get ideas of what you can replace your french fries and cookies with. If you stick to tiers 1 and 2 you would be doing extremely well. Consider tiers 4 and 5 as not the best choices and use them as “treats”

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FOOD SUBSTITUTIONS

Tier 1

Apples, with skin

Artichokes

Arugula

Asparagus

Avocados

Beans

Beets

Bok choy

Boysenberries

Bran

Broccoli

Broccoli sprouts

Brussels sprouts

Cabbage

Carrots

Cauliflower

Celery

Cereal, whole grain

Chard

Cherries

Citrus fruits

Collard greens

Cottage cheese, nonfat

Cucumbers

Egg whites

Endive Fish, cold water (salmon,

mackerel, sardines)

Fish, freshwater

Flaxseed

Garlic, fresh Granola, raw,

no sugar

Hemp seed

Kale Lettuce, romaine, green or

red leaf

Milk, nonfat

Milk, soy Muesli, raw,

no sugar

Mushrooms

Mustard

Nectarines

Oatmeal

Olive oil

Olives

Onions

Pears, with skin

Peas

Peppers

Plantains

Prunes

Radishes

Raspberries

Refried beans, nonfat

Rice, brown

Salsa, natural, no sugar

Seitan

Spinach

Squash

Strawberries

Sweet potatoes

Tea, green or black

Tempeh

Tofu

Tomato sauce, no sugar

Tomatoes Vinegar Water

Yams Yogurt, nonfat,

no sugar

Tier 2

Apples, skinless

Bananas

Blueberries

Bread, whole grain

Cantaloupe

Cheese, nonfat Chicken, skinless white meat

Coffee, black or cappuccino

with nonfat milk

Corn Cottage cheese,

low-fat

Cream cheese, nonfat

Duck, free-range

Eggplant

Fish, farmed

Granola or energy bar

Grapes

Hummus Juice, fresh-squeezed with

pulp, no sugar

Kiwifruit

Mangoes Meal replacement

bar

Melon, honeydew

Milk, 1%

Nuts, raw

Ostrich

Pancakes, buckwheat

Papayas

Peaches

Pineapple

Plums

Raisins

Ricotta cheese, nonfat

Soy nuts

Soy sauce

Squid

String beans

Sunflower seeds Tortillas,

whole wheat

Turkey breast

Vegetable juice

Veggie burger

Venison, free-range

Watermelon

Yogurt, no sugar Zucchini

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Tier 3

A1 Steak Sauce

Angel food cake

Applesauce

Bagels

Beef, eye of round

Beef, London

Beef, top round

Canola oil

Cheese, low-fat

Chicken, dark meat Chicken sandwich,

broiled Chicken taco,

baked

Clams

Coffee, cappuccino with

whole milk

Crab Cream cheese,

low-fat

Eggs, whole

French fries, baked

Fruit, dried

Graham crackers

Granola

Honey

Jam or marmalade

Jerky, turkey

Juice, from concentrate

Ketchup

Lamb, lean

Lettuce, iceberg

Lobster

Mayonnaise

Milk, 2%

Muesli

Oatmeal, flavored

Oysters

Pancakes

Pasta, plain

Peanut butter, raw

Popcorn, plain

Pork tenderloin Potatoes, baked

or boiled

Pretzels Refried beans,

low-fat

Rice cakes

Rice, white

Sauerkraut

Soup, canned broth

Steak, lean Sweet-and-sour

sauce

Veal cutlet

Wine, red Yogurt, frozen,

nonfat

Tier 4

Animal crackers

Beef, filet mignon

Beef, lean ground

Beef, sirloin

Beef Stroganoff

Beer

Bread, refined flour

Buffalo

Butter Caesar salad, with chicken

Canadian bacon Cheese (including bleu and

goat)

Chili

Chinese food

Chips, low-fat, baked

Coconut

Coffee, iced mocha latte

with nonfat milk Coffee, latte with whole

milk

Coffee cake

Crackers Grilled cheese

sandwich

Ham

Hot dogs, turkey Ice cream, sugar-free or fat-

free

Jell-O

Juice, sweetened

Lamb chops

Lasagna, with meat

Macaroni and cheese

Margarine

Meat loaf

Mexican food

Milk, whole

Muffins

Nuts, salted or roasted Peanut butter,

not raw

Pepper, stuffed Pizza, meatless or Hawaiian

style Popcorn, with salt and

butter

Pork chop Potato salad or

macaroni salad Pudding, with

low-fat milk

Reuben sandwich

Sherbet

Shrimp Sloppy Joe, lean beef

or turkey Soft drinks, diet

Soup, canned creamy Spaghetti,

with meatballs

Sub sandwich Taco salad,

with chicken Tortilla, refined flour

or corn Tuna salad or

chicken salad

Vegetable oil

Wine, white

Yogurt, frozen

Tier 5

Alcohol, hard liquor

Bacon

Baked beans

Beef, ground, regular

Beef taco, fried Breakfast sandwich,

fast food

Cakes

Candy

Cereal, sugared

Chicken a la King Chicken, buffalo wings

or nuggets Chicken or fish

sandwich, fried

Chips, potato or corn

Chocolate

Cinnamon bun Coffee, mocha, macchiato, ice blended, frappé, triple caramel vanilla buzz bomb,

etc.

Cookies

Cream cheese

Creamed veggies

Creamer, nondairy

Doughnuts

French fries

Gravy

Hamburger, fast food

Hot dogs

Ice cream Jerky, beef, pork,

or venison

Juice, sugar added

Lobster Newburg

Nachos

Onion rings

Pastries

Pies

Potato skins, fried

Potatoes, fried

Potpie Refried beans,

with lard

Salad dressing, creamy

Sausage

Soft drinks, sugared

Tater tots

Toaster pastries

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RECIPES! Herbed Roasted Chicken

Prep Time: 15

minutes

Total Time: 55 minutes

Cook Time: 40 minutes

Ingredients

7 1/2 ounces chicken breast, boneless/skinless, raw

1/3 eggplant

1/4 cup onions, chopped

1 teaspoon garlic, chopped

2 1/2 teaspoons extra virgin olive oil

1/2 tomato, medium

1/4 teaspoon basil, dried

1/4 teaspoon oregano, dried

1/8 tablespoon salt

1/8 ounce black pepper

Preparation

Preheat oven to 450°F.

Rinse chicken breast, remove any visible fat, and pat dry with a paper towel. Place in the middle of a baking pan lightly coated with non-stick cooking spray.

Wash and peel the eggplant with a vegetable peeler and cut into 1-inch pieces . Place the eggplant, onion and garlic in a large bowl.

Drizzle with olive oil and stir lightly to combine. Spread the vegetables around the chicken.

Chop the tomato coarsely; place on top of the vegetables.

Sprinkle chicken with basil, oregano, salt and pepper to taste. Roast in the oven for 10 minutes. Turn the chicken and gently stir the vegetable mixture. Return to oven and roast for an additional 10 to 15 minutes, or until chicken is no longer pink inside and the vegetables are tender.

Steak With Peppers

Prep Time: 10 minutes

Total Time: 35 minutes

Cook Time: 25 minutes

Ingredients

4 3/4 ounces beef tenderloin, raw

1 1/4 teaspoons extra virgin olive oil

1/4 teaspoon garlic powder

1/4 teaspoon black pepper

1/8 teaspoon salt

1 1/2 teaspoons balsamic vinegar

1/2 cup bell peppers, green, sliced

1/2 cup red bell pepper, cut in strips

1/2 cup onion, yellow, sliced

2 tablespoons chicken broth, fat-free, low-sodium

Preparation

Preheat broiler. Spray a broiler-pan rack with non-stick cooking spray.

Brush steak with olive oil.

Combine garlic powder, black pepper and salt. Rub both sides of the steak with the spice mixture; place steak on prepared rack and drizzle with 1/2 teaspoon of the vinegar.

Broil 5 to 6 inches away from heat for about 5 minutes, then turn steak and drizzle the second side with 1/2 teaspoon of vinegar. Broil for 4 to 5 minutes longer for medium-rare or longer until desired doneness. Transfer steak to a warmed plate, cover loosely with foil, and let stand for 5 minutes.

Heat a medium skillet with non-stick cooking spray, and heat over medium-high heat until hot. Add the bell peppers and onions. Cook for 3 to 5 minutes, or until vegetables are crisp-tender. Add remaining broth and remaining teaspoon vinegar; simmer for 1 minute.

Place steak on a plate and spoon vegetables and pan juices around steak.

20

Baked Italian Chicken

Prep Time: 10 minutes

Total Time: 45

minutes

Cook Time: 35 minutes

Ingredients

2 teaspoons balsamic vinegar

2 1/4 teaspoons extra virgin olive oil

1/4 teaspoon oregano, dried

1/4 teaspoon basil, dried

1 teaspoon lemon juice

1/8 teaspoon black pepper

1 teaspoon garlic, chopped

7 1/2 ounces chicken breast, boneless/skinless, raw

Preparation

Preheat oven to 375°F.

In a small bowl, combine vinegar, olive oil, oregano, basil, lemon juice, black pepper, and garlic. Set aside.

Place chicken in a shallow baking pan, lightly coated with non-stick cooking spray. Spoon herb mixture on top, and press or rub onto top of chicken. Cook chicken in preheated oven for 20 to 30 minutes, or until no longer pink inside.

Greek Chicken

Prep Time: 15

minutes

Total Time: 35 minutes

Cook Time: 20 minutes

Ingredients

6 1/2 ounces chicken breast, boneless/skinless, raw

3/4 ounce feta cheese, low-fat

2 tablespoons yogurt, plain, non-fat

1 teaspoon chives, fresh

1/2 teaspoon oregano, dried

1/2 teaspoon parsley, dried

1/2 teaspoon garlic, chopped

2 teaspoons extra virgin olive oil

Preparation

Pound the chicken breast between two sheets of heavy plastic wrap to 1/4-inch thickness.

Combine cheese, yogurt, chives, oregano, parsley, garlic, and 1/2 tsp oil. Mix to form a smooth paste.

Place the cheese mixture equally down the center of each chicken breast. Fold up the bottom and fold in the sides of the breasts. Fold down the top, completely enclosing the cheese mixture.

Heat the remaining oil in a heavy skillet over medium-high heat.

Add the stuffed chicken, seam side down, and sauteé until browned, about 5 minutes. Continue to sauteé until the chicken is cooked through, about 3 to 5 more minutes.

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Basil Chicken

Prep Time: 10

minutes

Total Time: 35 minutes

Cook Time: 25 minutes

Ingredients

2 tablespoons basil, fresh, chopped

1 fluid ounce chicken broth, fat-free, low-sodium

2 teaspoons garlic, chopped

2 teaspoons extra virgin olive oil

1/8 teaspoon thyme, ground

1/8 teaspoon black pepper

1/8 teaspoon salt

8 ounces chicken breast, boneless/skinless, raw

Preparation

Preheat oven to 425°F.

Spray a shallow baking dish with non-stick cooking spray.

In a food processor or blender, combine the basil leaves, broth, garlic, olive oil, thyme, pepper and salt, and process until pureed.

Place the chicken in the baking dish and rub both sides with 1/2 of the basil mixture; set aside.

Bake for 20 to 25 minutes, or until chicken is no longer pink inside.

Parmesan-Dijon Chicken

Prep Time: 10 minutes

Total Time: 35

minutes

Cook Time: 25 minutes

Ingredients

1 1/2 tablespoons bread crumbs, seasoned

1 tablespoon Parmesan cheese, fat free

1 tablespoon margarine, canola-based, trans-fat free

1/2 teaspoon Dijon mustard

7 ounces chicken breast, boneless/skinless, raw

Preparation

Preheat oven to 375°F.

Mix bread crumbs and cheese and spread out on a plate.

Melt 1/2 of the spread and combine with mustard in a shallow dish.

Dip chicken into margarine mixture, then coat with bread crumb mixture. Place in baking dish. Dot with remaining spread. Baked uncovered for 20 to 25 minutes, turning once, or until chicken is no longer pink inside.