Flexible Eating and Macro Nutrient Based Nutrition

Over the past few months I have been very busy researching and experimenting with the Flexible Eating nutrition philosophy.  Flexible eating or IIFYM (If It Fits Your Macros) is not a brand new concept, it has been around for many years but recently it has gain a lot of traction in the bodybuilding space.  I am always sceptical when it comes to these fad diets and nutrition regimens which promise unrealistic results with unsustainable practices.  Refreshingly I have come to understand more about the Flexible Eating concept and it speaks to what we have already known for years about how the human body works and how we metabolize and digest our food.  So it is really not a new breakthrough science discovery but more so a methodology and philosophical approach to eating healthy but being flexible and still allowing us to reach our goals.

Flexible eating is not an excuse to eat a bunch of junk, but it does allow you to choose your foods and work the choices you make into your diet.  This approach to eating takes a lot of work so if you are looking for an easy way out this is not for you.  You must look up and record the macro nutrient make up of everything you eat and drink.  If you are unable to do this you will not be successful with Flexible eating, I will go even further to say if you can't do that you will not be successful long term with ANY individual goal based diet.

Flexible eating goes a little further than just tracking calories you must record your intake of proteins, carbs/fiber, and fats(Macro Nutrients).  All calories are not created equal and your individual goal based Macro Nutrient numbers will reflect the nutrients in the specific quantities that will get you to your goal safely, efficiently and effectively.

As I learn more and begin applying this approach to my current and new clients I will post more information. This is will be an ongoing topic for discussion at Screen Fitness so if you want more information on how you can get on a Flexible eating plan please contact me derik@screenfitness.com. You can always get more information from www.IIFYM.com

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Step by Step instructions to create a Macro nutrient diet plan for you best body ever

Whoever said that diets don't work lied!  Diets are very effective when the goal is short - mid term. Although long term dietary habits should be the ultimate goal, those of us who seek the challenge of defining our physique within a given time frame should follow a very specific diet plan.  I do believe that the practice of dieting can have a positive effect on long term nutrition behavior, in the sense that you must think about the nutritional content of your food and be consistent with the execution of the plan.  Being a health conscious shopper/cook and being persistent are key skills in healthy living.  Alternatively we must recognize that setting unrealistic goals, failure to follow through with a diet, binge eating, and yo-yo dieting can put your health at risk.

Diets are highly individual and goal oriented.  Because it impossible to meet with each of you individually I want to give you the tools you need to create a personalized diet plan.  This will require you to read, learn, and do some work but the results will be well worth the time.  If you need me to help you through this process you can always email or call me and I will create a plan for you for a small fee.

The nutrition concept I am speaking of is called 'If It Fits My Macros' or IIFYM.  I am not going to explain the science behind it because you can read about it on your own HERE, but it is very effective nutrition program.  Here are the steps you need to take:

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Losing weight starts with 3 questions

So you have decided you want to lose weight?

You do a quick Google search on weight loss and immediately you are inundated with advertisements for magic supplements, DVD guided workout programs, Trendy diet books, and Celebrity fitness trainers.

So where do you start?

First take a few seconds to answer these three questions:

1.) Why do you want to lose weight? (** Reason)
2.) How did you become (** Reason)? (**Cause)
3.) How can you positively affect (** Cause)? (**Goal)

The answer to these three questions are paramount to having a successful weight loss journey. Most people should already know the answer to the first question.

“I want to lose 15 lbs to be in a wedding.”
“My doctor says I need to lose weight to improve blood pressure.”

The purpose in these goals alone is not enough to sustain your commitment and motivation when the journey gets hard. Please believe the journey will not be easy. You must dig deeper into your reason.  Answer each question with brutal honesty
to uncover the true goal at hand.  Then you can create an action plan.  Only then can a true long term extreme weight loss transformation occur.  Keep Pushing!

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8 Super Foods You Should Eat Everyday

THE SUPER 8 FOODS TO EAT EVERYDAY

From aiding in fighting cancer to helping with vision and energy, you’ll find a little of everything good in these power packed foods.

1.   RED TOMATOES: Red Tomatoes are fortified with a strong disease fighting antioxidant called Lycopene. Studies show that it’s great for people with diabetes because of how it stabilizes blood sugar. It’s also great for vision and for fighting off prostate cancer in men.

2.   SPINACH: Has tons of phytonutrients and are loaded with flavonoids which act as an antioxidant. Spinach also has anti-Inflammatory properties and is an excellent source of Iron.

3.   Oats: Oats help the reduction of hunger and helps meet the daily requirements of whole grains. It’s also a good food for diabetics because of how it helps regulate blood sugar levels. Oats also helps lower blood pressure and is an anti-cancer agent.

4.   YOGURT: Yogurt helps boost ones immune system and also aids in healing after intestinal infections. It’s a great food for helping lower cholesterol and is a good source of protein.

5.   Blueberries: This fruit is the “mother” of all antioxidant agents. It has more antioxidants than any fruit on the planet! Blueberries are low in calories and aids in reducing belly fat. Great for Brain health, heart disorders and studies show a great anticancer agent.

6.   Walnuts: Walnuts have more omega 3 fatty acids (which are the good fats) than salmon and is also a great anti-Inflammatory agent.

7.   Carrots: Great for vision because of all the beta-carotene that it provides. Studies show that it can be big in the fight against macular degeneration and senile cataracts. Carrots are full of falcarinol which has anti-cancer properties.

8.   Raisins: Yes, Raisins—and why you ask, because Raisins have a positive effect on every system in the body. Raisins aid in digestion and help regulate and reduce the acidity of the muscular system.

So how would I go about getting all of these great nutrients each and every day? Start with a bowl of oatmeal in the mornings with raisins walnuts and blueberries on top. That’s 4 of the big time nutrients right there. Pack you a Yogurt as a mid-morning or mid-afternoon snack (That’s 5). Then pack you the mini-red tomatoes, spinach, and carrots in your cooler and you’re set to go!

If you can’t get all 8 in—in one day, then get 2-3 in that day. Just simply get in what you can during each and every day and be consistent in doing so. You’ll feel better, have more energy, and being proactive about your health is one of the best things that you can do!

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Eat Strawberries, Lower Cholesterol

In the southeast US strawberries are entering harvest season.  I really enjoy a sweet strawberry and I love pairing them with breakfast, dinner, or standalone as a refreshing snack.  A new study suggests that eating strawberries every day can reduce cholesterol and provide other heart health benefits.  I think I'll double up the next time I make my way to the farmer's market.

The strawberry fruit is fragrant, high in fiber, vitamin C, folate, potassium, and anthocyanins. Anthocyanins, which are antioxidant compounds called flavonoids, are the pigments many plants produce in order to attract the birds and insects necessary for the dispersion of their seeds and pollination. Previous research has shown that eating strawberries may reduce the risk of colorectal cancer. Strawberry may also be useful as an anti-inflammatory and may help enhance iron absorption.

In a recent study, healthy participants were given 500 grams of strawberries daily for one month. Data on cholesterol levels as well as markers for oxidative stress and antioxidant status were collected at the beginning of the study, after 30 days, and again 15 days after the study ended.

The researchers found that eating strawberries significantly lowered total cholesterol levels, low-density lipoprotein (LDL, or "bad") cholesterol levels, and triglyceride levels compared to the beginning of the study. High-density lipoprotein cholesterol (HDL, or "good") levels remained the same. The authors noted that eating strawberries also decreased oxidative stress markers and increased antioxidant status.

The authors concluded that eating strawberries can beneficially affect cholesterol levels, as well as antioxidant status, contributing to overall heart health.

References

1. Alvarez-Suarez JM, Giampieri F, Tulipani S, et al. One-month strawberry-rich anthocyanin supplementation ameliorates cardiovascular risk, oxidative stress markers and platelet activation in humans. J Nutr Biochem. 2014 Mar;25(3):289-94

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Daily Brown Rice Protein Benefits

Like any other protein supplement, before including brown rice protein powder in your diet, you should always consult a doctor. Once the doctor gives a go ahead, you can make it a part of your diet and enjoy the numerous benefits.

Brown Rice Protein Benefits

Source of Protein
Everyone knows that proteins are a very important part of our daily diet. Meats are the best source of proteins, however, people who do not eat non-vegetarian food, often have to look out for other sources of replenishing their diet with proteins. This is where brown rice protein powder comes in. It is a plant-based source of protein, which can be added to any food and consumed for a healthy living. A single scoop of this vegan protein powder contains approximately twenty to twenty four grams of proteins.

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Break Your Fat by Eating a Balanced Breakfast

Break Your Fat by Eating a Balanced Breakfast

Do you eat breakfast on a consistent basis? 
Your body needs breakfast to function properly throughout the day. It is the energy which your body uses to function throughout the day. So when you feel tired and sleepy at work it is probably not because you went to bed too late or didn't get enough sleep. Your body is using other inefficient sources for fuel creating an energy deficiency in your body.

Have you ever noticed when you do eat breakfast sometimes you are hungry for lunch sooner than normal?? 

This seems strange like a strange and backwards phenomena at first, if you eat breakfast you should not be hungry until later right? Well not exactly, your digestive system is made to break down foods and use the nutrients and calories for your bodies functions. So when you do not have any food to use for energy the body starts using the most readily available energy fat stores. Don't get the wrong idea if you want to lose weight starving yourself is not an option because your bodies natural adaptation to starvation is to store fat for later use so you would really be counter productive if you simply starved yourself in order to lose weight. It will back fire!!

Don't leave home without it

Starting your day with a healthy and nutritious breakfast can be the start of you and your body agreeing to help each other out. You provide quality calories for daily activity like thinking... and your body will award you with more energy throughout the day and a routine eating schedule that will decrease the need for unhealthy urges.

You have probably heard it many times before that when you eat breakfast you Break the fast, referencing the fast which occurred for the 6-8 hours you were sleeping and all the while burning calories. If you are the morning workout person try to consume something small like a cup of yogurt or a banana before you rush out to hit the early workout. Just be sure that when you get home you eat again, some fruit, a bagel or eggs and wheat toast with jam or a bowl of cereal would do the trick. Don't underestimate the power of eating a quality breakfast if you don't believe me try it everyday for 2 weeks and see the difference that it makes.

Derik Screen CSCS, MBA
www.screenfitness.com
www.EQPDI.com

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Pack your lunch for 6 pack abs

Plan your meals out for the day. Get up early enough to eat a good healthy breakfast, and early enough to pack the cooler full of healthy meals and snacks. You should pack for a mid-morning snack, lunch and a mid-afternoon snack. If you don’t you’re stuck and your fate lies in the hand of the vending machine.

Drink Plenty of Water throughout the day. Lack of water is the #1 trigger of daytime fatigue. Keep a bottle at your desk at ALL Times! Also, being dehydrated can slow down the metabolic rate, and when it comes to burning calories—this isn’t good!

When starting a nutritional plan whether it’s a 10 week / 12 week / or even a 16

week plan or longer, break your diet up into different Phases—Example:

Phase I = The first 3-4 weeks cut out all sodas
Phase II = The next 3-4 weeks cut out all sis (or only a lean cut 1-3 times a week)

Phase IV = The next 2-3 weeks cut out all compmple sugars (not counting fruit)

Phase III = The next 3-4 weeks cut out all red meatlex carbohydrates at the evening meal
except on a Saturday or Sunday night. (All breads, rice, pasta, and potatoes) 

Never start a diet with all guns blazing. Work into it slowly to insure success and consistency in the program.  Happy packing!

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You can't avoid the Drive-Thru window!!

Let's face it whether it's Mickey D's or Apple Bees the service these restaurants provide is not soley responsible for making the US overweight.  It's up to you as an individual and as a parent to make an educated decision on what to eat, how much to eat, and how often you eat it.

 
Fast Food Chain Calorie List

Click to check out the nutritional info for any fast food chain you can think of.

 

In today’s society it is the general consensus that fast food is bad and everyone should stay away from it. So if this is true why are the drive-thrus still packed?? Well we all know why, going to get food from a fast food restaurant is simple, quick, and convenient. Basically they are a food trap, but here are a few ways to avoid that trap and if unavoidable a few tips to getting through it.

 

AVOIDING FAST FOOD:

1.   Try to take a different route for your daily commute or errands so that you do not get the temptation. All restaurants spend millions of dollars to make signs that unconsciously signal your brain to want food and to make you feel hungry.

2.   Keep healthy snacks (like fruits or nuts) with you so that if hunger strikes you have something to tide you over until you can get something healthy to eat.

3.   PLAN, PLAN, PLAN! Never leave home empty handed, always pack meals and snacks so that you do not leave yourself in a bind where you are forced to grab something unhealthy to eat.

Making Healthier Choices when fast food is unavoidable:

1.   Pay attention to food descriptions. Avoid anything that says crispy, fried, breaded, creamy, or basted.

              2.   Choose grilled items and once with vegetables (ex. Grilled chicken salad is excellent!)

3.   Sip water or unsweetened tea with your meal (A large soda can have over 425 calories packed into it! Not to mention all the sugars..)

4.   Stay away from sauces or fat-packed dressings. Order sandwiches without mayo and stick with fat-free dressing options. You can always ask for ketchup or mustard on the side so that you can control how much you use.

5.   NEVER SUPERSIZE, supersized meals provide much more than anyone person should consume in one meal and they often include fries and a soda which you know are very unhealthy and provide no nutritional value.

6.   Try to pick healthier sides such as fruit, a baked potato, or yogurt so that you stay away from the fries.

For some healthy fast food options check out the link below:

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1193

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Lemon cream pie for dessert helps build muscle!!

Well not actually... that was just to get your attention.  Sorry for being a little deceptive, but since I now have you undivided attention I can tell you that I fell in love with an extremely delicious protein powder on today.  I don't usually like trying new protein powders because very few live up to my discerning taste expectations.   I could go on and on about the many other brands which I have tried but not many are noteworthy.  This particular post is not to go into the scientific background of protein although I will do so at a later time.  Just to get to the point because I'm short on time, a brotha has to get his sleep well I picked up a Lemon Cream Pie flavored micellar casein protein powder by Xtreme Formulations today and I had very low expectations.  I really didn't recognize the brand and I typically go for a whey protein isolate for a pre workout shake.  I tried it and I was blown away by the taste first and foremost it tasted exactly like lemon cream pie, it had great mixability, a smooth mouth feel, and absolutely no after taste.

I understand that not every one of my very few readers will understand the different types of protein and their different usages as it relates to their goals but I promise to follow up with more posts breaking this down for you later. If you don't know the difference between the different types of protein and just can't wait Click here and complete my evaluation and I will set up some time to explain it to you.

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