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Binge-Eater, Bulimic, Anorexic, Bulimarexic? Read About Me... 

FEED YOUR BODY, NOT YOUR HEAD...

The following article is the result of personal bibliographical research and experience as an athlete/exerciser, eater, shopper, and cook, with a lot of help from my clients whom have provided a plethora of feedback, both objectively and subjectively. I have encountered many a disordered pattern of eating as well as very colorful belief systems defying all creativity when it comes to combining, altering, modifying, or eliminating foodstuff or food groups altogether in order to comply with the dogma of the week/month/year. I firmly believe that the limiting factor in all people who struggle with their eating regimen is the lack of knowledge about caloric utilization during all physical activities ranging from sleep, to rest, to high intensity exercise to long duration calorie-burning activities (at any intensity level). Nutritionally speaking, knowledge is key, application is crucial, and consistency is the winning factor. None of this is rocket science, it mostly is navigating through the incredible amount of junk-information, cleaverly designed to steer you toward a particular brand of food or supplement you cannot of should not live without (jenny craig, weight-watchers, nutri-systems, atkins, south beach, you-name-it, etc...) There are over 2,100 registered diets with the FDA.... how many ways do you think you can eat? Apparently, the food industry doesn't want us to know how! If you ever attend one of my lectures, you will be amazed at what our governmental entities allow companies to do to our food supply to "trick" us into consuming their goods (that includes your children who do not have the ability nor the buying power to make a discernable choice between healthy, life-and-growth-promoting (also known as NUTRITIOUS) food and pure S#@t-filled amalgam of subsidized substances disguised as "fun-food' that your kids (or you!!!!) can eat instead of the healthy alternative. We are all victims of marketing, and our worst enemy is often the friend of a friend who lost 25 lbs in 2 days on that miracle vinegar, lemon and honey liquid cleanse... Don't ever ask me about cleansing, unless you've been eating tar and molasses for the past decade, because body-fat is not "unclean", it's excess calories. YOU CANNOT FLUSH CALORIES and starving yourself has yet to produce a toned body. Now, let's take a look at what will never change when it comes to nutrition:

When I let go of what I am, I become what I might be. Lao-Tzu
Let go of your bestowed or chosen identities and be open to discovering the real You.
Ludovic

Eating 101: If it came in a box you might as well shoot yourself wherever you think it will help... Who eats boxed food? Unless you are 8 yrs old, you have no business eating out of a box. Don't get me started on cereals either... There are absolutely no cereals on the market that are NUTRITIOUS. Why? they have been refined, meaning stripped of their nutritive values and turned into caloric blobs with which your body will not know what to do other than raise your blood sugar levels and store all that good boxed energy. Your body will then realize it lacks nutrition and send you another hunger signal in search of.......NUTRITION. Got it? Nutrition doesn't live in boxes... It needs oxygen to breathe just like you, so drop the cheerios or the super-yummy organic medley you found at whole foods. Nutrition comes from real, whole foods (hey, I've been there! great place!!!! but they sell boxed stuff too so hands off the boxes....now!) which have not been altered by man. The choices are limitless, but you will have to prepare them. You know that food preparation activity called "COOKING"???? If you really want to make a difference, buy real food and EAT IT every meal, forever. That is the single best thing you will ever do for your body. You've been fed poisons and toxins and processed ersatz of foods. Pseudo-nutrition is bringing an entire nation down. The FDA is not on your side, the nutrition labels allow for too many loopholes which food manufacturers take advantage of. The nutrients are of poor quality (why would you ever have to add vitamins to cereals? read the boxes it says it right on them... because the vitamins and nutrients all got "killed" during processing... bon appetit!) When you buy meat products advertised as 80% lean or 99% fat free or 100% fat free you are ALMOST ALWAYS buying meat products that are about 40 to 50% fat. I'll prove it to you, just bring me your food labels and I'll show you. The fact is that you are supposed to be misinformed by labels or else you wouldn't buy the products these manufacturers sell. I can prove to you that it is entirely legal in the USA to sell butter (100% fat) as fat free, without modifying the butter. It's just a loophole and you are the butt-end of the joke... no joke.

First things First: One should NEVER strive to lose weight but ALWAYS strive to lose body fat. This makes your bathroom scale almost useless, unless you use it in combination with a body fat testing device. (Such as calipers or bio-electrical impedance body-fat testers)

Why should I care about nutrition?
First, let's understand that nutrition is not taken merely to compensate for used energy but to also increase the body's work capacity as well as its recovery speed and efficiency. Foods not only contain macro nutrients (proteins, carbohydrates and fats) they also supply essential micro nutrients (vitamins, minerals and water) so it is not only essential but vital to consume quality nutrients in order to maintain a healthy and high-performing body. This is where supplementation becomes important in the means of vitamins and minerals to make up for deficiency in the now too nutrients depleted foodstuffs available at your typical supermarket (or try to eat mostly organic foods)
By not consuming the proper amounts of macro and micro nutrients (foods, water, minerals and vitamins), you are decreasing your body's ability to perform virtually every single task you face, whether of intellectual or physical nature, even your "dieting mechanism" or metabolism is weakened by the lack of quality nutrients in your diet. Therefore it is important that you not follow any type of diet that encourages you to disregard any of the macro nutrients (Protein, Carbohydrate and Fat). Do not adopt a diet which was designed for the morbidly obese who cannot move well... if at all!

Too much of anything will cause your body to store body fat:

It's as simple as filling a gas tank with more fuel than it can contain: the surplus will have to go somewhere. In the case of nutrition, eating more calories than your body expands on a particular day will result in weight gain (muscle or fat, depending on the nature and intensity of your activity), no matter what the fuel source is! (ie, Protein, Carbohydrate, or Fat) while eating less calories than your body expands on any particular day results in weight loss (muscle or fat, depending again on the nature and intensity of your activity).

Nutritional value of major nutrients (per 1 gram):

Protein: 4 calories per gram
Carbs: 4 calories per gram
Fat: 9 calories per gram
Alcohol*: 7 calories per gram
*alcohol isn't a nutrient, however, it provides ample calories to a diet (almost as much as fat!)

Count Your Calories Here!

Body Fat is Stored Energy!
It is quintessential to understand that the human body will not hold on to what it doesn't need: this applies to muscles as well as fat, not mentioning vitamins and minerals. When you consume the proper amounts of calories (from whichever source), your body will not need to store any energy in the form of fats (for fuel). Simple as that!
For exercisers though, blood sugar levels are important: Eating small meals causes a lower blood sugar response than larger meals. Even though a high blood sugar response provides a person or athlete with a quick burst of energy, the following large insulin release will cause a crash soon thereafter, dramatically affecting performance levels.(Fred C. Hatfield, PhD. Complete Fitness Guide 2006 ISSA)

If You must fuel during exercise, you must continue fueling until completion to avoid "Hitting The Wall". That's why you see athletes drink sports drinks, it keeps the blood sugar levels up for increased energy availability throughout the game/event and prevents protein degradation, while increasing the protein synthesis and blunting cortisol levels caused by low blood sugar. Insulin is the most powerful hormone in the body when it comes to increasing muscle mass and decreasing fat mass.

Carbohydrates are your friend!
Carbs are the body's preferred energy source so it makes sense to make good use of this "King" of nutrients, especially if you are an active person. As a matter of fact, carbohydrates are the least likely of all the macronutrients to be stored as fat for it is the most versatile of all energy substrates: Your body functions with the help of blood glucose, so does your musculoskeletal system, your digestive system and all other systems including your brain! Cut the carbs and watch your physical performance, memory, attention span, concentration, mood, and cognitive abilities go out the window (and maybe your job too!). Insulin Is The Most Anabolic Hormone (Read: Nutrient Timing System) the Body Produces and will definitely help build and maintain muscle mass so don't discard those carbs!

The Glycemic Index: A good tool for diabetics, nothing more in my opinion (educated opinion that is...)

Everybody talks about it so it must be A solution right? I say: "this is good news if you have bloodborne problems such as diabetes"... This is a test which is designed to grade the levels of blood sugar increase after ingesting carbohydrates. There are two indexes: one where the benchmarks are glucose and white bread: After ingesting a given amount of glucose (and white bread in the other index), the test subject's blood is measured for glucose levels and assessed the value of 100. Every other available carbohydrate source is thereafter ingested, measured (against the initial glucose or white bread reaction) and assessed the resulting value.

Now let's talk about fructose... not the fructose (sugar) found in fruits which are a distinct ORGANISM of there own with water, fiber, electrolytes, vitamins, and minerals. I am referring to the additive fructose, the pure kind that is added to LOW FAT products and other processed foods all over the place. Because it does not raise your insulin levels (great right?), it has to be metabolised in the liver (very much like alcohol) and will only be metabolised as FAT (very much like alcohol). Both fructose and alcohol are broken down into acetaldehyde and are therefore toxic to the liver (alcohol being quite a bit faster at it...). Actually, ehtanol (which you make by fermenting sugar, nowadays, the ever present corn...) and high fructose corn syrup are very closely related share 8 of 12 health damaging side effects. Too much fructose and your will overload the Krebs cycle (a metabolic system used to manufacture energy via synthesis) which will convert it into acetyl-coa (very much like acohol!!!) and will be turned into a triglyceride which in turns will become a very low density lipo-protein (VLDL). I didn't say fruits were bad, so don't rush to your fridge and throw away all your fruit. Fruit is fantastic. I myself eat 5 to 6 bananas a day (because they are tasty, and easily transportable as well!). Processed food are terrible, especially if you purchase LOW-FAT or FAT-FREE products which are ladden with High Fructose Corn Syrup, a product that mainly is metabolized as a FAT in your body. Your Low-Fat-labelled-food has always been a High-Fat-food once your body has absorbed it. Fun stuff huh?

The catch? There isn't one really, is that protein also affects your blood sugar and so does fat... HHHHWHHHAT?? Yes siree... but wait....there's more: put white rice together with a piece of chicken, let's say in your stomach where foods usually "touch" (ha ha...) and watch the glycemic reaction drop dramatically by about half... What's the deal you ask??? I say: "ooopsie glycemic index...." that's another conversation about enzymes and frankly, who wants to hear about those?????

Aaaalright... enzymes it is...

ENZYMES!

To put it simply, enzymes are small proteins (containing from 62 amino acids up to 2500 in animal sources) which are the catalysts for intracellular chemical reactions (blah blah blah...) What you need to know about enzymes is that are present in the foods we eat, provided these foods are alive (meaning that they will actually spoil...) The enzymes help in the assimilation of the food it came in. They are utilized by the body to repair itself and make new cells. Processed foods are devoid of enzymes so they do not spoil easily (if at all...). What happens after you fuel with such food is that your body is forced to draw from its own enzyme pool in order to assimilate the food which is supposed to provide you with enzymes. Your body now operates with fewer enzymes which impedes its function of rejuvenating itself properly, thus creating weak cells. This all contributes to forming disease in the body as well as AGING... Wouldn't it make sense to eat foods which provide our body with cellular health and life instead of disease and cellular destruction?

There are several types of carbs; each of a different glycemic value*:
Simple carbs have a high glycemic value (except Fructose) and complex carbs have a low glycemic value. The lower the glycemic value of the carbohydrate, the more stable your blood sugar for a longer period of time (ideal throughout the day and especially before exercise to provide enough energy to get your workout done with high intensity)
The higher the glycemic value, the more glucose in your blood (provides a quick burst of energy), summoning your body to quickly release large amounts of the hormone insulin which "rids" the blood of its glucose and distributes it to the cells leaving your blood depleted of sugar and your body of energy ("sugar crash"). This type of carbohydrate is better used after training to quickly restore glycogen levels depleted by exercise and to prevent Muscle Breakdown.
*Check out The Glycemic Index here.

  Monosaccharides (simple carbs) Disaccharide (simple carbs) Polysaccharides (complex carbs)  
  Glucose
Fructose (From Fruit) Insulin Response
Galactose (From Milk)
Sucrose (glucose+fructose)
Maltose (glucose+glucose)
Lactose (glucose+galactose)
Starch
Dextrin
Cellulose
Glycogen (cellular energy)
 

Carbs along with proteins and fats are converted into blood sugar (glucose) during digestion. This glucose will be stored in your muscle cells and liver in the form of glycogen. Your brain operates with the help of blood glucose for energy. Your body operates with the help of glycogen during intense activities and with the help of blood glucose and fat when the activities are of low to moderate nature.

The problem many fad diet creators (we'll call them "THEY") capitalize on what occurs when there is leftover glucose in your blood and you consume more carbohydrates: the remaining carbs will be stored as fat. What THEY don't tell you is that not eating enough carbohydrates transforms your body into the most efficient energy (fat) storing machine on the planet!

The Fact Is That Everything you eat gets stored in a "holding cell" for energy availability that very day. If your energy intake was lower than your energy expenditure that day, you'll lose. If not, you'll gain.

What you are doing is not working or you wouldn't be reading this...


You've read it before and you're about to read it again

Know WHAT to eat but most importantly WHEN to eat it! Eat at least 5 meals per day (Approx. every 3 hours). A meal contains proper amounts of Protein, Carbs and Fats and enough calories to take you to your next meal. This will control your insulin levels throughout the day, ensuring sustained energy. Body fat will not be stored but instead mobilized as an energy source. Not eating frequently enough sends your body into a "famine" mode forcing your body to store most of your subsequent CALORIES (from protein, carbs or fats...) in anticipation of the next famine period. Remember: The less frequently you eat, the more efficient your body becomes at storing energy (fat!).

Failed to Plan Your Meals??? Then You Had Better Be Planning To Fail At Reaching Your Goal

You MUST have your meals made in advanced and ready to be eaten ON TIME or you might want to readjust the goal you've made. If you plan to look like a figure competitor or a figure model, you ought to EMULATE what they do and let go of the way YOU've always gone about your food. I have NEVER had a client fail to reach his/her goal when following my program to a "T". Some will "modify" slightly and will experience disapointment. An athlete may need more carbohydrates for energy and recovery, depending on his activity, while extremely sedentary persons may want to reduce their carb intake but there is absolutely no culprit in the fattening foods dilemma. You MUST eat fat, preferably unsaturated (non-animal source) like olive oil, flax-seed oil, avocado, nuts and the like but reduce your intake of saturated fats (from animal sources). Consume carbohydrates of a low glycemic index value.

Carb intake: When planning your next meal, consider your upcoming activity or the next 3 hours.
If you are going to sit at a desk, in front of the TV or take a nap reduce (very slightly) your carb intake accordingly. If you are going to exercise, increase your carb intake accordingly. The nature of the carbs should be of a LOW GLYCEMIC index (Quinoa, brown rice, beans, peas...) in order to provide sustained energy throughout the entirety of your day and/or workout.
Your post-workout meal (Hurry, you've got 15 to 30 minutes that are optimal) should contain HIGH GLYCEMIC carbs (Recovery drink containing dextrose, a ripe banana, etc..) to quickly replenish your glycogen storages which have been depleted by exercise. Unless you replenish your carbohydrate storages, YOU WILL NOT use protein for cellular reconstruction but rather for energy generation (building and retaining more muscle is your goal, remember? The more muscle mass you have, the more calories and fat you burn AT ALL TIME!)

Lose body fat, not body weight:

One cannot decrease body fat and increase one's lean muscle mass simultaneously, but increasing your lean muscle mass will help in getting rid of that body fat because more muscles burn more calories during exercise and at rest.

You can't tone what you don't have:
To achieve a "toned" look, one must have muscles to tone! I have been told many times from my feminine clientele that they absolutely didn't want to be "bulky" but rather "toned" hence they shied away from the weight room and heavily favored the cardio equipment. Here is the deal: Build Muscle, burn extra calories. Don't cut the food down, increase your activity level.

Building muscle is a much better way to go: More muscles burn more calories during exercise and while at rest. Cardio only burns calories while exercising (and shortly thereafter). The fat burn stops when the exercise stops! Would you rather burn more calories all day long or only when you are on your favorite cardio machine? In other words, would you rather have a big or a small fat burning machine?

You can't lose fat unless you are on a "negative" caloric balance (eating less calories that your body needs each day or expanding more calories than you take in) You cannot build muscle mass unless you are on a "positive" caloric balance (eating slightly more calories that your body uses each day). So how do you do both? You alternate between days of positive caloric intake (on your exercise days preferably) and negative intake (your rest days).

You are Doing the Hardest Portion of the Equation by Exercising (often too much!)
all you have left to do is make a conscious decision to develop a regimented nutrition habit...

What About Protein?
It's all you've read about and more. Eggs are the king, turkey is princ and chicken is dolphin (hhwhat? Le Dauphin... it's a title too...) white fish is fantastic as is any other bland meat you can stomach!!! As a supplement, whey is a better source (ie bioavailability of protein) even though there is only evidence of this in extremely overtrained athletes... it contains all essential (the ones your body cannot produce and therefore must be obtained from your diet) and non-essential amino-acids. It contains the Branched Chaine amino acids (BCAA's) Leucine, Isoleucine, and Valine. Those amino acids are metabolized in the muscles and not the liver unlike the other amino acids and are indispensable for athletes of all categories in order to maintain a performing body.

Too much protein and you'll store bodyfat, experience intestinal irritation including constipations, diarrhea, gas, and bloating (some papain extract of digestive enzymes coupled with some extra fiber should take care of that...) You'll experience dehydration (drink up to a half gallon of water per 100 grams of protein ingested) You may also have an auto-immune reaction to the type of protein (vary the source: whey, casein, soy, milk, egg) and at last you may experience elevated liver enzymes.

Too Little Protein and you'll feel weak and bloated, will lack sleep, have digestion problems, loss of hair and/or vision, dry skin, lack weight gain and probably weight loss (the wrong kind of weight: muscle!) and various chronic ailments such as allergies, anemia, chronic pain, bruising, joint pain, oxygene deficiency...

Dr. Hatfield's Estimate for Determining Daily Protein requirements™: (You need to know your body Lean Body Weight)

Sedentary person:
.5 grams of protein per pound of Lean Body Weight
Jogger or light fitness trainer: .6 g/lbs LBW
Moderate training 3 times per week: .7g/lbs LBW
Moderate daily weight training: .8g/lbs LBW
Heavy daily weight training: .9g/lbs LBW
Heavy daily weight training plus sports training: 1.0g/lbs LBW

Supplement your Diet
Nowadays it is quasi impossible to get all the nutrients our bodies needs from food alone, especially during your "negative" caloric intake period so it is important to supplement your diet with various vitamins and minerals.

My take on protein Bars: Only as a last resort, if you have nothing else to eat, go for a bar. Do not make a habit out of "being in a bind"... If you are always busy or "too-busy" or "swamped" then you MUST be prepared (since it is your "normal") and have your food ready. Nothing is worth the biological value of whole foods and bars fall way short in the nutritious category. They do taste good and that's why they are good sellers. Watch for trans-fats (the word is "hydrogenated"), high sugar as well as high fructose corn syrup, or fructose (remember the end-product of fructose metabolism...)

Other reasons why you may need supplements in your diet
:
One's schedule doesn't always allow 5 or 6 complete meals per day
Overcooking of foods depletes vitamin and mineral contents
Over processing of foods depletes vitamin and mineral contents
Formation of free radicals in the body increase your body's need for antioxidants: their only known combatant.
Mineral depletion in soil due to intensive cultivating
Stress increases the need for certain vitamins and minerals without increased need for calories
Medical reasons may require that you take supplements and vitamins

Recommended Supplements:

Multi-Vitamins: A must have for obvious reasons. No excuses, Go Buy Some Right Now!
Krill Oil: too much omega 6 fats and not enough omega 3 fatty acids is what the american diet is mostly made up of (if you are health conscious that is, if not, you're probably loaded with trans and saturated fats in which case, well, good luck...) So go omega-3 all the way, from fish. Krill is the best source but also the most expensive...

Ditch the linseed oil (flax) in favor of fish oils.

I dislike flax seed oil for this main reason: it oxidizes (goes rancid) pretty much the minute it's pressed, and unless it's been refrigerated ALL the way from press to consumer, it's ALWAYS rancid- and it's never a very good idea to add rancid fats to an already inflamation-ridden body. In fact, flax seed oil goes rancid so fast that a rag drenched in it heats up, if left to itself. Cottonseed oil does the same. Many a school has gone up in flames because the woodworking evening class teacher hasn't paid attention to what his students have used in their furniture polishings ... and hasn't checked the bins for oily rags, before turning off the lights of an evening. Flax seed marketers are just doing a superbe job these days.

Recovery Supplements:

Glutamine:
This cortisol blocker prevents muscle deterioration. Improves Immune System. Can be used as fuel by the body and also to make other amino acids.
Branched
Chain Amino Acids: Leucine, Isoleucine and Valine. Your Body Strips your Muscle of these three star muscle builders for energy purposes (they are metabolised in the muscles and not the liver, unlike other aminos...) if you are an under-eater (a big no-no!) or an over-exerciser (we'll let you slide, we're all a bit psycho about this exercise stuff aren't we?)Take before and after exercise for decreased catabolism and maximum recovery!
Creatine Monohydrate: Increases muscle mass, strength, endurance, and recovery time by increasing cellular ATP and oxygen levels within muscle tissue.
Glucosamine:
Clinically proven to rebuild injured connective tissues (cartilage, ligaments and tendons) and reverse degenerative ostheoarthritis, Glucosamine is the most critical precursor for rebuilding the collagenous matrix which forms connective tissue. A must have for athletes!
Ribose: A five-carbon sugar occurring naturally in all living cells designed to support depleted energy stores associated with muscle fatigue, minor pains, soreness and stiffness.

Sleep Yourself Thinner!


Weight loss is more complex than eating less and exercising more.

Getting enough sleep, as one example, can be a tremendously important factor. It used to be thought that the connection between lack of sleep and obesity was due to insulin impairment.

However, it now appears that insulin may have just been a marker and that the more important dysfunction involves the hormone leptin.

Leptin, which is affected by sleep, is the way that your fat stores speak to your brain to let your brain know how much energy is available and, very importantly, what to do with it. It is also released when your stomach expands during a meal signaling the brain (frequent overeating can teach us to disregard the signal) to stop eating...

Studies have shown that leptin plays significant, if not primary, roles in heart disease, obesity, diabetes, osteoporosis, autoimmune diseases, reproductive disorders, and perhaps the rate of aging itself.

Stress can also be a factor in obesity, one that can create an especially vicious cycle where daily stress leads to lack of sleep, which leads to more stress, but also leads to an increased risk for weight gain. Weight gain will, of course, add even more stress to your life, contributing to the original stress that caused the poor sleep in the first place!

So when creating a plan to help yourself lose weight, remember that while diet and exercise are key, your whole life needs to reflect your commitment to better health.

A chronic lack of sleep may cause far more serious problems than a tendency to nod off the next day. People who do not get enough sleep on a regular basis may become less sensitive to insulin which, over time, can raise the risk of:

obesity
high blood pressure
diabetes

In fact, Dr. Eve Van Cauter at the University of Chicago found that chronic sleep deprivation -- 6.5 hours or less of sleep a night -- had the same effect on insulin resistance as aging.

Just like poor diet, sedentary lifestyle, chronic stress and aging, sleep loss is a risk factor (for type 2 diabetes).

Type 2 diabetes occurs when the body loses its ability to respond to insulin, the body's key blood sugar-regulating hormone. This insulin resistance causes blood sugar levels to rise, which in turn can increase the risk for a number of serious medical complications including kidney damage, heart disease, blindness and lower limb amputations.

According to the study healthy adults who averaged 316 minutes of sleep a night -- about 5.2 hours -- over 8 consecutive nights secreted 50% more insulin than their more rested counterparts who averaged 477 minutes of sleep a night, or about 8 hours.

As a result, "short sleepers'' were 40% less sensitive to insulin.

The researchers suggest that sleep deprivation, which is becoming commonplace in industrialized countries, may play a role in the current epidemic of type 2 diabetes. A poll by the National Sleep Foundation found a steady decline in the number of hours Americans sleep each night. In 1975, the average American slept 7.5 hours, down from 9 hours in 1910. Today, adults sleep about 7 hours a night.

American Diabetes Association's Annual Meeting June 25, 2001 Philadelphia