I have a tale for you today. Not a tale of conspiracy, merriment, or woe; but a tale of slumber. A common symptom of depression is feeling fatigued or tired all the time. Most people who are depressed do not experience anything worth remembering during their time of disconnect. As I pondered this scenario I started to think about the uninspired. There was a movie called OFFICE SPACE a while back and it chronicled a man who worked at a 9-5 job he hated, people with this condition are referred to as the uninspired. During the movie he was suddenly inspired and his life became very exciting. Fictional and over the top was the movie but the message was 100% true. The fact is… a lot of us are slumbering.
Washington Irving’s short story: Rip Van Winkle illustrates how one can fall asleep for your entire adult life and awaken well into your elderly years to realize the world has changed and you can barely recognize yourself. Irving wrote his story in the early 1800’s. The movie Office Space was made in the 90’s. That tells me that this phenomena isn’t based on technology or your job per se; it is a human, or at least a Western civilization, characteristic.
How can we recognize that we are slumbering? I would start with asking myself 3 questions.
1. Am I happy? This is the most obvious but the HARDEST to answer honestly. We spend lifetimes, waste entire eras convincing ourselves that we are happy. If you can muster up the courage to answer this question and the answer is “no” then you have to figure out why? You see, a person may be content in life but not happy.
2. Do I LOVE my job? We spend 40 hours a week at our jobs (Average). That is a lot of time to spend doing something you hate. It isn’t hard to understand why we overeat, or get depressed as a nation when 70% of us hate our jobs.
3. Do I feel inspired? This is another one that takes courage to answer. Anything that requires us to reflect inward is challenging. As I write this post I feel a fire inside of me that you can only relate to if you have been inspired. I want all of you to experience this feeling daily.
Now we have our questions answered. What do we do?
1. I am not trying to tell you all to up and redirect your entire life in order to be happy. In fact, it may a very slight change that makes the biggest difference. When I first got into the fitness industry I did not have the fire I have now. I liked my job and I was good but I coasted through life. When I found TFW I was challenged. I felt like Martin issued a direct challenge to me to figure out what I wanted to accomplish in life. I could have just slid in obscurity and continued to slumber but I told the truth and it fired me up! Maybe you don’t hate your job, maybe you do but being honest with yourself about your life is the first step to figuring it out.
2. Answer the scratch, as we say at TFW. Now that you have the knowledge about why you are unhappy or why you aren’t happy at work you have to do something about it. I want you think back to yesterday in detail. What did you do? What experiences did you have? Now… imagine you could time travel back to yesterday morning. What would you do differently? If you would change anything then do it! Live every day that way. Knowledge minus action gets you NOTHING. You may know you are unhappy but if you don’t act to change it then you will always be unhappy.
3. Keep pushing forward. People who get excited about obstacles always find more obstacles because they are always trying to improve. People who are slumbering are scared of obstacles and will always struggle to overcome just the one. If you find yourself coasting through life never getting better then set some new goals and get moving!
Ella Fitzgerald said: “Just don’t give up trying to do what you really want to do. where there is love and inspiration, I don’t think you can go wrong.” I want to leave you guys with this… don’t live life to get through it. Live life to get from it. Always strive to get better and you will always be filled with inspiration.
There was once a person who loitered the streets of uneventfulness, who floated on the undulating tide of the nonspecific. This person often wondered about going out on a ledge and thought about taking risks but never did. Another thing this person never did was accomplish anything they valued. This person is us, Americans. I call it the grey-person syndrome. The American culture has become a series of stereotypes that we have been enslaved by. We work, we drive our kids around, we take care of our pets, we do housework, we go to bed, we get up and do it again. The one thing we neglect to act on is the one thing that makes us burn… our dreams! I am not talking about the cliche hopes and dreams speeches from movies. I am talking about having the body you want. I am talking about being as active as you want, or as healthy as you want, or have as much energy as you want. Sadly, these are dreams and not realities for most people. The worst part is that there are more ways to overcome the grey person syndrome than ever and we just don’t do them. I am going to discuss 3 “secret” ways to break free of the grey-person syndrome.
1. At TFW we believe in optimizing our time. This brings us to our first lesson: your kids are not jailers. I know that having kids is a huge commitment. They need to be driven to sports, after school events, friends houses, and etc. I also know that most you don’t use that time wisely. Don’t be imprisoned by your kids activities, these activities might be the freedom you need. It gives you a fixed time every week to accomplish something. Instead of sitting and waiting for their event to finish, use that time to immerse yourself in something you long to do. Go for a quick workout if you want your dream body. Write in that journal you always wanted to keep. Whatever hobby or goal you have, this is 1-2 hour window that was given to you by your kids! There is only one pitfall. Don’t put put priorities on things that don’t matter. The parents who don’t sit at the practice still aren’t accomplishing their goals because they are rushing home for laundry and dishes. Are you kidding me? I know these things have to get done but those are things that can be done anytime. You can also outsource those chores. Delegate it to your kids! They have more spare time than you. If you can afford to pay someone then do it. Your time is worth more than anything.
2. Read. It is as simple as that. There are more benefits to reading than I care to get into with this post but I will say that reading enlightens you. It doesn’t even have to be that great of a book. I don’t consider books written by Stephen King or John Grisham great books but they are vastly entertaining and can provide a provocative escape from the norm. Like I said, good but not great. If you really want to utilize reading then you will challenge yourself and choose a book that will help you become a better you. There are an endless supply and a wide array of topics that you might not even know you were into before you started broadening your horizons. I would suggest going into Barnes and Noble, find the self-help section, or the leadership section and pick a book that speaks to you. One usually leads to 3 and 3 to 10, and etc. I am reading a psychology book right now, who knew?
3. Perform one thing outside your comfort zone each day. One of my first mentors use to make me talk to random people in the gym to get me over my fear of social interactions. My friend once made me ask for something everyday from complete strangers because he said “you never know.” This was a very enlightening experience because it is amazing what people will do for each other if you just ask. When I was younger I needed a weight tree to hold my plates so I asked the YMCA for one. The head trainer walked into the back and gave me their old one for free. That means a lot to a broke trainer who needed equipment. There are a thousand things you can do to go outside your comfort zone: pick up a hitchhiker, pay for a strangers meal, karaoke, talk to strangers on the subway. The point is that going outside your comfort zone makes you feel more alive, it adds color to your life and it teaches you that if you don’t go outside your comfort zone consistently then you will never grow as a person and at TFW we believe it is imperative to get comfortable being uncomfortable.
There is a growing need to not only have fit bodies but also stress free minds. It is the job of a TFW coach to try to motivate you to become more in the dojo and outside the dojo. It is my hope that you enjoy your days and get the most out of them. If you spend half of your time in the grey-person syndrome and the other half stressed out then you are getting worse, not better. In combat sports there is a tactic called “fighting not to lose.” That means the competitor is playing defense and guarding so he/she doesn’t get knocked out but they never play enough offense to win big. I would rather go for the win,. If I get knocked out I will get back up and try again because that is where the glory lies. Eventually you will learn to win and win big. Ask yourself which fighter you are… now ask yourself which fighter you want to be?
In our busy lives we create the impressionable idea that we are masters of our universe… Undeniably, we do master, or attempt to master, a trade and develop a family but media plays too large a role in our health. Unfortunately, we look to the TV to influence what foods to eat and celebrities to shape visions of ourselves. At Training for Warriors, it is our responsibility to respond and help you emerge as master of your own health. Below, I will present 3 common mental barriers you are likely to experience and how to get passed them.
1. “To scale or not to scale… “ Whether or not you should use the scale has become the popular debate. Not a single person (whose aim is fat-loss) has passed through my school without harping on their weight. I am going to lay it on you flat out: the number on the scale is not the most important number AND for the record, BMI is even less meaningful. Weight is important because if you ever need medication or are involved in a clinical setting it comes in to play for certain calculations. Weight is also important for athletes to track because some sports have weight classes. It is also great to see the numbers drop on the scale during your quest for fat-loss. However, you will inevitably reach a point where the scale drops less and less, especially as you get closer to your goals. It begins to weigh on your mind because you think you should still see the scale go down a bunch. This isn’t always true. When you reach the point where you are closer to your ideal body fat percentage you have to focus more on the ‘eye tests.’ How do your clothes fit? Are people complimenting you? Regular body fat testing is also an option. These become the new focus points, not the scale. I have seen many students torment themselves over the scale despite fitting into clothes they haven’t worn in a while. Trust in your jeans! If they are loose and you have to pull old ones put of the closet then let the scale rest in peace! If you are seeing curves in your legs that weren’t there, those are muscles!
2. “Once more into the gym dear friends…” Training for Warriors is a big believer in the group setting. If you have a support network to hold you accountable at the gym then you are far more likely to stick with it. At Training For Warriors we have an unwritten rule that you must high five each other or cheer on your team mates. However, there are many people who just seem to shy away from this. You wind up going to a big box gym and get lost in the fluff, or you try doing it at home and can’t stay committed. It is very simple, obesity and other disease are a giant adversary and if you try to soldier it alone, you probably won’t succeed. If you are part of an army then you are better equipped to attack the enemy.
3. “This too shall pass…” The dreaded plateau. The funny part about this one is that there isn’t a great drop out rate from a plateau but a lot of people are content to just stay the same for a LONG time. I have known people to plateau for years before changing their routine up. At Training for Warriors, we write your program so you don’t have to worry about changing the routine per se. You do have to worry about the routine effort you put forth. I have seen in my classes people get fired up beyond where they thought they could and see amazing results. They progress to a higher level but then something happens, it gets harder! They become intimidated and fail, and fail, and fail, sometimes more than they have to before realizing that it is just an effort barrier. Failure is part of learning, no doubt but don’t let an effort plateau dictate when you progress just because you fear how tired you get from a level 4 hurricane or how heavy the bar feels on a back squat or deadlift. Plateau doesn’t always refer to your program, it can also refer to your mental state and the effort you put forth. A great way to bust out of any mental barrier is to put yourself outside your comfort zone. If a hurricane feels a little too routine then it is most likely an effort plateau.Remember, “this too shall pass” and get after it! There is a rule we live by in my TFW school: if you are going to do it anyway, do it awesome!”
When you are at a TFW school, the objective is to become more. I correlate the 3 mental barriers above to too much reliance on media for guidance. Don’t worry about what media outlets are saying, focus on the basics which is clean eating and being consistent in the gym. If you find yourself stuck at a mental barrier try to remember the lessons from this post.
The protein powder phenomena has reached to every corner of the country. Body builders, triathletes, and the stay at home parent alike are consuming protein powder for one reason or another. Protein powder is a practical alternative to food when one is on the run, or after a workout and it is one supplement I support and consume myself. I have not yet given my take on why I use it or how it should be used so get ready!
My reasons: I use protein powder after workouts and occasionally in a super shake for a meal replacement. I have friends who have core values that are based around food consumption and are against protein powder and argue that you should be able to get enough protein from your meals. This absolutely true but I believe that modern advancements of science have given us ways to be more efficient and we should use them. Neither opinion is right or wrong; it’s just a matter of preference. However, I will say that all proteins aren’t created equal and you should be careful which you choose to take, but we will get into that later. I mainly take protein powder after my workouts because I don’t have time to eat a meal and it is the most efficient way to refuel my muscles after breaking them down for an hour. I make super shakes when I don’t have time to eat a whole meal OR if I want to throw in some vitamins & minerals I don’t normally consume in my regular meals like from apple cider vinegar or sea salt.
Protein source: I don’t know how many brands or derivatives of brands we are up to but suffice it to say that it is a SHIT TON. I really want you to be cautious about which protein powders you choose because most are probably doing you more harm than good. There are 3 things to look out for:
1. How it is processed. Slow, cold-filtered whey is the best. I am certainly not an expert but I have read up on it a lot and protein powder that is filtered through heat will create something called a free radical in your body. Free radicals are damaged cells that can wreak havoc in the body leaving the door open for disease later on. Think of free radicals as white lies, or damaged interactions. It may catch up to you later and create a bigger problem or it may not but why take the chance when you can just tell the truth? The same goes for protein powder. There are great products out there so why take the chance on a cheap, poorly processed one? I know what you are thinking: “how do I know which one to get?” In my experience, a good quality protein powder will brag about how it is made because most brands don’t take the time to use the cold filtration method. You can go to a potential protein’s website and see if they mention the words “cold filtration” or “cold processed” or a lot of times it is on the bottle.
2. The other thing you want to look out for is the sugar, or sugar derivatives that they add for taste. Not only will sugar mess with your blood sugar levels and send you on the insulin roller coaster ride but sugar alternatives are linked to neuro-degenerative diseases. Again, why take the chance??? So what are acceptable sweeteners? Stevia leaf extract and xylitol have so far been accepted by the nutrition geeks (I mean that as a huge compliment). Here is the kicker, I actually put carbs in the form of a simple sugar into my shake but I make sure it is all natural and from a good source which is why I put it in separate. Simple sugars after a workout are readily used to refuel and are optimal for sports performance and even fat loss. I will normally just eat an apple with my shake or I will put Capra Greens in with it.
3. Quantity. There is so much speculation about how much protein to consume after a workout. I am not even going to open that can of worms up. I am just going to give you my take on it (which is ever evolving by itself so I don’t feel the need to stir up a debate). I don’t think MOST people need half as much protein as they recommend. I say 20g max for your after workout shake (perhaps more for athletes depending on your size). I would say as little as 12g for the average person in a morning super shake and as little as 17g for a casual exerciser post workout shake. These are just guidelines to follow. It really does depend on goals and size but I can tell you for sure you don’t need 50g of protein to see results. Keep it closer to 20g.
With any product there is going to be a quality product and a product made to be cheap. You are what you eat so always ask yourself: IS IT WORTH IT? Is it worth it to potentially harm yourself for a cheaper product? Hell no! It is better to just not take anything than the stuff you get at the grocery store (health food store excluded, I know a lot of stores go the extra mile). Supplements aren’t meant to be replacements full time. Real food is the best so make sure you have that squared away before you start adding in stuff. Just like we say at TFW with our programming: you have to earn your exercises. Be sure to earn your supplements too. Know what you are taking and what kind of product it is, you may not even need it.
Get Strong → Move Fast →Burn Fat → Feel Great → More Energy → Look Great → Self-confidence ↑ = UNLIMITED POSSIBILITIES
In the event that this article turns into a rant, I apologize… The purpose of this post is to give you some basic knowledge about my process of achieving fat loss. I can’t overstate my distain for fad diets and fad programs out there that just beat you into the ground with no regard to longevity. The equation above is basically how I design a fat loss program. More importantly, it is the different stages you go through during that process. Sustained fat loss is just as much a mental transition as it is a physical one. My job description, as my mentor Martin Rooney drilled into my head, is to burn fat and build muscle. What I noticed with this is that it applies to everyone. I have athletes and I have everyday people and we all want the same thing when you boil it down: to reach our potential. In order to do that we all need to follow the equation above. Below, I will outline the top 3 most important aspects to fat loss and in the process we will expose some myths out there about fat loss. I will also give you some pointers at the end to implement in your day to day life to help with the transition from who you were to who you will become.
1. Nutrition. We can work out for the rest of your natural life, in the TFW system which has built world champions, BUT if you don’t eat healthy then you will not see the results you want. We are currently in the process of redoing our core values for the gym and some of the feedback from the students suggests that one great thing about the gym is that everyone buys into the nutrition part. Granted, we still need work on it and we always will, but it says something that the students are noticing how much of an impact nutrition plays on fat loss. We have seen up to 60lbs of sustained losses in some people because of our commitment to nutrition. This brings me to my first myth:
– FAD DIETS DON”T WORK. I was listening to the Ben Greenfield Fitness podcast a while back and one of the spokes people for the Atkins diet was on there talking about how great the system works and how much weight people lose, etc. Ben was asking questions about it and then Ben asked how his current weight loss was going because it was well known this guy lost over 100lbs. The guy stumbled a bit and replied that he had “gained a lot back.” With all these diets, whether it is super low calorie, no carb, etc. There are so many flaws that it is almost inevitable that you gain your weight back. I am not a nutritionist and talking science is boring. Luckily, the main reason why these diets don’t work is simple: WE ARE NOT CLONES. Our bodies are all different. We all have a certain chemistry and need to eat a variety of nutrients to maintain that chemistry. Would a no carb diet work for some? Sure. Does Paleo work for some? Sure. Does anything work for everyone? NO!!!! The Atkins diet is anti carbs, most people need carbs! Low fat diets? What do you think makes up part of your cell walls? Or carries LDL through the blood? Fat does! The main thing about these diets is that they are too extreme. It is the same reason why these fad strength and conditioning programs don’t work. You can’t write a workout on the board and throw the whole gym on it and call it a day. Everyone is different and requires different exercises that fit into their goals and body type. If history has taught us anything; it is that extremism never leads to results.
2. Fat loss happens from the inside out. The very first variable to the equation above is: get strong. The turning point in our last 8 week transformation class was when we all had a sit down in the prehab room and talked about the results we were getting. I think we were 4 weeks in (but I can’t remember exactly). They hadn’t lost the weight they expected. I couldn’t stop smiling that day because I explained how true fat loss works. You have to get your body strong first. None of them could do a pushup, everyone had at least one nagging injury that we had to attend to, and no one knew the movement patterns of the lifts so we had to teach that too. Once we got strong and learned the movement patterns were off to the races. If you ask them now about fat loss they will all show you pictures or tell you the jeans sizes they dropped. The point is that I could have taken those 8 weeks and just threw them into some intense metabolic training and beat them up and we would have lost a shit ton of pounds but instead we got strong, then we got injury free, then we moved fast, then we dropped dress sizes!!!!
– MYTH 2: Just circuit or HIIT train. I know numerous people who have had a personal trainer for years and they look the exact same or worse than the day they signed up. If you ask them they don’t blame the trainer or their workouts. That’s bullshit! You pay to look good and dammit I intend to make that happen but there is a proper progression to follow to do it safely and effectively. You have to earn your exercises as is our slogan at TFW dojos across the world. Build a strong base and then move fast and that produces results that last and prevents you from being injured. Like I said, we can beat you up to get slightly faster results or we can make you strong with lasting results and not have to visit the radiologist every month to see what our next injury is. On the flip side you can’t move slow forever or else you won’t see results either. FYI when I say move slow I mean body weight exercises, heavy weight training. I don’t mean elliptical or tread walker. EVERYONE at this school lifts heavy. I don’t’ know where this idea that lifting heavy isn’t effective for fat loss came from but it’s crazy talk. I also hate when I hear that lifting heavy is how you get hurt. You only get hurt if you lift with poor form. Another reason why just straight up metabolic training doesn’t work in the long run is because you have to change your mindset along with your body. As our process of fat loss progresses, we also progressively change our lifestyle. The people I mentioned earlier that still look the same after years of training never accomplished that. They see their workouts as just a beat down. They think the gym is a place to sweat and get nauseous. It is just something they have to get through. IF you look at it that way then change won’t happen. You have to look at it as your time to learn, to get better, not a negative event that you have to suffer through a few times a week.
3. Move fast, get fast! Now that we have got a start on our nutrition and we are strong enough to handle moving fast without getting injured we can put the fat loss on the fast track by metabolic training. In the world of TFW this means HURRICANES!!!! There is no doubt that training with speed is the best way to burn fat. Get running out of your head and the “fat burning zone.” It’s bogus. Running will lead you on one of 3 paths: injured, too skinny, or nowhere. The idea behind the hurricane is to create a disturbance within your body so vast (where you will burn carbs mostly during the workout) that it takes you a day or more to recover. In that day of recovery you will utilize your fat stores to replenish your tissue and thus burn more fat! Hurricanes are also safe. There are boundaries that aren’t crossed and that is how we avoid the “beating you up” part. Those of you who have done them know that they certainly kick your ass BUT there is always a specific exercise selection to each student’s needs to avoid injury and we always get the needed recovery during the workout.
Myth 3: If I create a caloric deficit and move fast I will drop fat. I know what you are thinking: “that’s true, it’s not a myth.” It is true but I wanted to make sure you understand that the mental changes and lifestyle alterations we go through during our training is just as important. Martin started calling it “bringing out the warrior within.” It is now the TFW slogan and it is crucial to long term success. We use physical training as a tool to achieve the lifestyle changes. People like feeling and looking good which creates a need to change things in their life. Those that don’t change mentally are the ones who lose a ton of weight and then gain it back and go through that process over and over. I call it the circus. They never get better because they are stuck going up and down. People think that changing the way they think comes first. If you focus on trying to change your brain then you are fighting a losing battle. Actions speak louder than words. I argue that changing the body is first and then the mind adapts. It has been that way since the beginning. 5 million years ago Ardipithecus Ramidus walked upright and began the evolution of the Homo Sapien species. Walking upright led to using our hands for more complex actions. These complex actions required more complex communication, hence language is born. The body evolved and then the mind adjusted. Fat loss is the same way. Move fast, get fast, get health smart and then your quality of life goes up. If you follow the system then you will constantly get better, if you have one foot in and one foot out you will go up and down and never get anywhere.
I have talked about sugar and the importance of limiting your intake of it to prevent an undesirable insulin response by the panreas because, as we know, chronic elevated levels of insulin and blood sugar can cause high blood triglycerides, increased fat deposits, increased tendency for the blood to clot, a rapid return of hunger after a meal, and increased fat synthesis from the liver. These conditions in turn cause heart attacks, strokes, type 2 diabetes, and other conditions. This blog is going to basically be a guide of the glycemic index (GI) and the glycemic load (GL) of foods.
The GI is a measurement of how much your blood sugar spikes after eating a carbohydrate compared to a standard carb like sugar. There are numerous factors that go into creating a GI of a food that we won’t get into, like how it was processed or prepared, what other nutrients are in the meal, and fiber content. The biggest thing to remember is that you should always try to eat a balanced meal, even a snack. The GI has its fallbacks and can’t be your only source when deciding on what carbs to eat. This is due to the fact that it is based on 50 grams of a carbohydrate. You will not eat 50g of carbs in a serving (I hope not anyway). So when you look at the GI of a food you should also look at the Glycemic Load (GL). The GL is the GI multiplied by the grams of the carb you are consuming divided by 100. IF I ate 20g of baked potato, it would look like this:
GI (85) x 20g / 100= 17
So a standard baked potato is not something you would want to consume based on a high GI of 85 (you want a GI of 55 or less) and a high GL (you want a GL of less than 15). This potato will spike my blood sugar, causing me to realease a high amount of insulin wreaking havoc on my body and I will be craving carbs again within the hour (give or take). Not to mention for those of you who are overweight already, you are causing high amounts of excess fat to be created and deposited and high amounts of triglycerides to circulate in the blood, possibly causing clotting.
Now that you have some basic information on the GI and the GL, here is a list of some foods and their GI:
white rice: GI= 56- 1 cup, GL = 25
spaghetti:GI= 41- 1 cup, GL= 16
carrots (boiled, better to eat raw): GI=49- 1 cup, GL= 8
sweet corn: GI=55- 1 cup, GL= 21
Cows Milk (skim): GI= 32- 1 cup, GL= 4
Kidney Beans: GI= 27- 1 cup, GL= 10
Honey: GI=73- 1 tsp, GL=4
Bagel: GI= 72 (small bagel), GL= 22
Whole Wheat bread: GI= 69- 1 slice, GL=9
banana: GI= 55, GL= 16
Potato chips: GI= 54- 1oz, GL= 8
These are just a few examples. You might think to yourself “Oh milk isn’t that bad but Ken said not to drink it.” This is why you can’t use only one tool to plan your diet. The GI and GL is great and I use it but you have to take into account other factors like what else milk does. It is loaded with fat and sugar. Milk can cause intestinal problems, ear infections, asthma, allergies, and it flat out will make most Americans fat because of our sedentary lifestyles. Also, the whole wheat bread. Most whole wheat bread in the store is filled with preservatives and alternative sweeteners. Look in the ingredients of a loaf of bread you normally buy. How many ingredients are things you don’t understand? How many list high fructose corn syrup? Sucrose? Sucralose? It is amazing! I am not against bread at all if you buy organic, stone ground whole wheat or whole grain and the ingredients are truly clean. But even then I would only eat it 3 times a week max! There are plenty of healthier ways to get your grains, like quinoa or oatmeal. In parting I will give you a list of healthy snacks:
Nuts- walnuts, almonds, pecans (most nuts hover around GL of 2)
Berries: most are low GL but also offer great anti-oxidants.
Any diet plan that tells you to eliminate or severely restrict one of the core nutrients (fat, protein, and carbohydrate) is worthless in the long run. Atkins Diet, for instance is a low carb diet. They only allow 20g of carbs per day to be exact. That is about 80 calories; not very much, right? What happens is that you lose a lot of weight because carbs is your body’s primary source of fuel and if you cut that out, whoolah! You have a low-calorie diet. You will lose weight on a low-calorie of any kind; for a while. Most of the people who start the Atkins diet gain all their weight back and then some! Their body becomes starved for carbs and before you know it, they relapse. This is why your daily food intake has to be foods that taste good and have to well balanced so it is healthy and easier for you to acclimate to.
When you eliminate a nutrient, it is likely that you will become deprived of essential vitamins and minerals. My advice to you as far as starting a new health plan is to keep a food diary. Write down every single thing you put into your mouth. Then choose one thing you need to cut out and one thing you need to add in and one thing you can switch out for something else. For example,
Classic American Breakfast:
– coffee with cream and sugar
– toast with jelly and butter
– glass of water, coffee with stevia
– 1 cup oatmeal/Quinoa with berries
– 1-2 eggs
We substituted sugar for stevia, added eggs for protein, and took out bread and jelly and added oatmeal with berries. With the new healthy breakfast you avoid all the processed, free radical causing foods and replace them with anti-oxidants, protein, hydration and stevia which won’t spike your blood sugar. Test this system out for a while. It isn’t a diet, and it isn’t a permanent solution but it is a fantastic way to get started.