Healthy Diet Tips

Whether it’s out of concern for their health, the environment, or both, consumers are choosing organic foods and foods made without the use of genetically modified organisms (GMOs).

We all have tried consuming vitamins in different ways, whether by capsules or powder form.  Liquid Vitamins are another way to help the body receive the appropriate nutrients for optimal health.  In fact, liquid form has many benefits compared to other forms of intake.

For instance, liquids can reach the bloodstream quicker compared to solid forms to provide adequate daily nutrition---and they are also easier to swallow.  Capsules and tablets usually contain binders, fillers, and preservatives, which may pass through the body without absorbing nutrients. 

In my 27-year career as a “physique transformation artist” I have never come across anyone that was not interested in making improvements to their midsection. For some that simply means losing belly fat and achieving a flatter tummy. For others greater core strength is the goal. However, for most gym rats, the ultimate achievement is a rock solid, shredded 6-pack of brick-like abdominals! Now, while building amazing abs is in no way rocket science, I do see people making mistakes in the gym every day that will hold back their progress. Additionally, I should mention that no matter how well-developed your abs get, you will never see them in bold relief unless body fat levels are about 9% or less, which means paying strict attention to diet and most likely, aerobic workouts as well. Ok, so you want some action-hero-like abs? Then don’t make these mistakes:

1. Not actually following the program

 

What good is a customized program going to do for you if you don’t follow it 100%? Most people have their favorite movements/muscle groups they like to do and will favor those. Adding in extra work or movements even when a particular program may not call for it is a continuous error.  Also, you will never understand the “why” behind the program without ever doing it. Don’t change the program till it stops working.

Did you know that from Halloween to Christmas the average American gains 8-10 pounds? Well, it’s no surprise when we have three holidays focused around eating within a 90-day period, or make it four holidays if you count New Year’s too! Sure, making smart food choices is always going to be helpful. Yes, going to the gym consistently can make you leaner and stronger. But what about your internal system running the whole show? If your lymphatic system or adrenal glands get burned out due to environmental stressors, poor food choices (i.e. Halloween candy), or excessive use of stimulants, your body won’t be functioning in optimal condition, and that IS going to put a hamper on your upcoming holidays. 

Q. Eric, I have seen many photos of you and you are always in shape. I have also read many of your posts on Facebook and bodybuilding message boards talking about how you stay at a single digit body fat measurement year around. As the years pass you are also still gaining muscle, so my question is, what is your normal, everyday diet like? How much, and what exactly, do you eat to remain lean while gaining muscle?

To lose weight, most people need to reduce the number of calories they consume in a day (energy IN) and increase their physical activity (energy OUT).

First let me start by saying that I hate the word diet. It is a lifestyle change. Diet implies an ending, and there shouldn't be an end point to a cleaner healthier lifestyle. Since that's out of the way, you need to establish your Basal Metabolic Rate (BMR) and your daily energy expenditure. I wrote about that in a previous article. That is key to finding out total calories needed and therefore breaking down your macro nutrients.

1. Don’t Starve Yourself Muscles are your body’s metabolic furnace; each pound burns about 50 calories a day. On the other hand, every pound of muscle you lose on a starvation diet slows your metabolism down by 50 calories a day. So while you may be proud of the 10 pounds you lost by eating only celery and carrot sticks, five of those pounds are likely from muscle loss. And five pounds of muscle that previously burned 50 calories per pound equals a 250-calorie reduction in your metabolism. The problem is that up to 50% of that weight loss comes from muscle tissue, not from fat and that sets you up for failure. To make matters worse, as your metabolism slows down, you’ll have to eat less and less food to compensate. If you lose weight slowly and healthfully, you’ll lose pure fat and keep your metabolism revved up.

If you have read any of my past articles you will realize that I am not a big fan of diets. Most of the time people only diet until they reach their desired weight and it ends there. Or they fail in the first couple of months trying. I am always going to encourage people to make healthy eating a lifestyle. However, if you are going to diet here are few important things to remember.

Did you know 1 in 4 Americans eat the same type of food every single day? Even if that food is healthy, it could be making it more difficult for your body to shed extra pounds. Every food and macronutrient seems to provide unique benefits to the body. Anthropology shows that the “hunter and gatherer” ancestors ate a wide variety of foods to help stave off disease and maintain health. Thus, eating a wide variety of foods not only keeps us from food boredom, but actually benefits our gut health and metabolism! So here are some ways to help you change it up.

A great breakfast to welcome in the fall season!

Here are 8 tips to help you build muscle and maintain powerful energy throughout your day!

On their website Mayo Clinic defines metabolism as “the process by which your body converts what you eat and drink into energy.” The body is always burning calories but different factors determine how quickly they are being burned off. Some of the most relevant factors include: age, sex, activity level, nutrition, and body size. If you’re trying to boost your metabolism it is important that you develop a consistent and balanced approach.

If you’re trying to live a healthier lifestyle, you’re most likely going hard in the gm, avoiding fast food dieting fads, and probably focusing on squeezing more protein into your diet to fill you up and build lean muscle. What you probably haven’t been thinking about….Micro-nutrients. And while it’s common to zoom in on whole grain carbs, “healthy” fats (like olive oil or nuts), and lean protein when trying to conquer weight loss, not as many think about micro-nutrients.

In honor of each and every traumatic brain injury survivor, as a fellow TBI Survivor, I praise you with my utmost respect.

Given the adversity and obstacles in my life, I have also experienced the bright side. I am so fortunate to have been blessed with opportunities in my career that have enabled me to pursue my dreams. However, it’s by the result of multiple traumatic brain injuries, that I’ve pursued a purpose driven life and career. Having a positive mindset, your-eye-on-the-prize momentum and winning attitude ensures you focus!

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