A big part of my private practice is helping people lose fat. Here are 3 nutrition principles that will serve you well throughout your fat loss journey. I suggest that you pick one from the list to start out with, master that one and then move on to the next ones.
If you are a client you know that I recommend eating a healthy Mediterranean Diet or The Paleo Diet. Both are low sugar, high fiber, with foods such as lean protein (beef, chicken, fish, eggs and whey protein), vegetables (technicolor plates), fruits (strawberries, blueberries, etc.), nuts (almonds, cashews and walnuts) and very little whole grains (oatmeal and multigrain bread). I usually up everyone’s protein & fat intakes.
1) Eat Breakfast Every Day.
Studies have consistently shown that making breakfast a daily habit will help you lose weight and keep it off. People skip breakfast thinking they’re cutting calories, but by mid-morning and lunch, that person is starved. Breakfast skippers replace calories during the day with mindless nibbling, binging at lunch and dinner. Don’t set yourself up for failure. Eating breakfast also jump starts your metabolism for the day. When you don’t eat breakfast, you’re actually fasting for 15 to 20 hours, so you’re not producing the enzymes needed to metabolize fat to lose weight. If you don’t have time for breakfast, make a delicious protein shake using UltraMeal from Metagenics (see link).
2) Eat a little something every 2-3 hours that you are awake.
Basically you’re going to eat whenever you are truly hungry. Hunger is the best indication of when you need to nourish your body and will help control over eating and not eating enough. Aim to eat only when you are truly hungry and stop eating when you are satisfied. This generally works out to 3 larger meals alternating with 2-3 smaller snacks throughout the day. This will help keep you full and satisfied and will reduce the likelihood of binge eating at the end of the day. This is one of the best principles you can follow to blast fat and build lean muscle.
3) Unless you are on the 28 Day Cleanse, for one meal a week, eat your favorite foods.
You shouldn’t be deprived of your favorite foods. This is a reward meal. A reward for eating healthy the entire week. So pick one meal per week to eat anything you want. Pasta, ice-cream, chocolate, wine….anything goes at this meal.
The 28 Day Cleanse has been most helpful with clients who complain of fatigue, recurrent gastrointestinal problems (especially diarrhea), food intolerance or sensitivity, chemical or environmental sensitivities, chronic headache, and muscle or joint pain of unknown origin.
Here are 10 foods that can significantly cut a man’s risk of prostate cancer:
Tomatoes: Red tomatoes are a rich source of lycopene. Lycopene is a powerful antioxidant. Studies show that antioxidants protect against prostate cancer.
Green Tea: Study after study shows the benefit of drinking green tea for general good health. Green tea is protective against prostate cancer. Try to brew up at least two cups per day.
Cruciferous Vegetables: Broccoli, Brussel sprouts, & cauliflower help protect against prostate cancer. Others include kale, and mustard greens. Just three or more servings per week may reduce the risk of prostate cancer by 50 percent. Try to include at least one of these vege’s per day in your meals.
Garlic: Recent studies suggest it cuts the risk of prostate cancer tumors by over half. That’s possibly because it contains selenium. Selenium is an essential antioxidant that fights cancer and may cut prostate cancer risk by 50 percent.
Brazil Nuts: Another great source of selenium. A daily handful of Brazil nuts offers enough selenium to lower your risk by 50 percent.
Fish: Contains Omega 3 fatty acids, Vitamin E and selenium. These three taken together should be part of a prostate cancer prevention program. Best sources: Sardines, tuna, and salmon.
Flaxseeds: These are a rich source of vitamin E. Research conducted on mice shows that flaxseeds may slow the spread of prostate cancer. I like to put Flaxseeds in my protein shakes – UltraMeal powder by Metagenics or FitFood powder by Xymogen).
Pomegranate Juice: Pomegranate juice also slows the growth of prostate cancer, according to research on mice.
Scallions: One study showed that eating just a tenth of an ounce of scallions each day reduces the risk of prostate cancer by 70 percent.
Saw palmetto also boosts prostate health. Saw palmetto alleviates the symptoms of prostate gland enlargement. The herbal extract is the initial treatment for urinary tract problems in several European countries.
If you need added support and want to take a supplement in conjunction with a healthy diet, I recommend Prostate FLO by Xymogen (1-800-647-6100). This is a comprehensive prostate support formula. Its primary mode of action involves maintaining healthy testosterone metabolism.
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