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LESSOFJOSIE Posts: 2,463
7/23/08 11:39 A

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Thanks so much for posting this!! I love it!!! It makes total sense. I am def going to get more protein and take some fish oil supplements!!

I am going to print this out and keep it by my desk at work and my fridge at home!

LMCHAPE's Photo LMCHAPE Posts: 114
7/23/08 10:50 A

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Wow, great article but a bit tough..

Short term goals:

 current weight: 170.0 
LANGFR's Photo LANGFR SparkPoints: (0)
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Posts: 93
7/22/08 9:04 P

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This is quite informative. I've quite enjoyed it.

Goal 1 = 92 kg
Goal 2 = 85 kg
Goal 3 = 75 kg
"little changes make big differences"

 current weight: 238.0 
MTASHA's Photo MTASHA Posts: 39
7/22/08 5:45 P

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The 10 Habits – Bikini Boot Camp’s Nutritional Guidelines for optimal health, body composition and improved performance.
Dr. John Berardi- Precision Nutrition.

Most people, when think of eating healthy or eating to loose weight, are thinking of one thing – how much they are eating or total caloric intake. However, there is more to eating well, especially if optimal health, body composition and improved performance are your goals.

What you are eating (food selection) and when you are eating (food timing) are also very important things to get under control when trying to design a good nutrition program. So, there are three things to take into consideration – how much you are eating, what you are eating and when you are eating will help you achieve your goals.

Habit 1 – Eat every 2-3 hours
Typically, North Americans eat around three meals a day. However, eating every 2-3 hours is one of the most important changes you can make to your diet. Regular feeding intervals stimulate metabolism, balance blood sugar, and improve health, body composition, and performance. Every 2-3 hours you have a ‘feeding opportunity’.

Habit 2 – Eat complete lean protein with each feeding opportunity
It is crucial to eat complete, lean protein at each feeding opportunity. It is recommended that women get 20-30grams of protein per meal and men get 40-60grams. This allows for maximal stimulation of metabolism, improve muscle mass and recovery, and reduce body fat. Protein is not limited to breakfast, lunch and dinner; rather, every feeding opportunity should contain lean, complete protein.

Examples of lean, complete protein;
Lean meats ground beef, chicken, turkey, bison, venicin, etc.
Fish salmon, tuna, cod, etc.
Eggs egg whites, occasional whole egg
Low fat dairy cottage cheese, yoghurt, part skim cheese, etc.
Milk Protein
Supplements whey, casein, milk protein blends

Habit 3 – Eat vegetables with each feeding opportunity
It has been demonstrated, that in addition to the micronutrients (vitamins and minerals) packed into vegetables; there are also important plant chemicals (phytochemicals) that are essential for optimal physiological functioning.

Habit 4 – Eat veggies and fruit with any meal; “other carbs” only after exercise
Eat non-fruit and non-vegetable carbohydrates (including simple sugars, sports drinks, rice, pasta, potatoes, quinoa, etc) during and within the few hours after exercise only. Your body’s carbohydrate tolerance is best during exercise and the few hours after exercise, thus the majority of your daily carbohydrate energy should come during these times. During the rest of the day, stick with carbohydrate sources like fruits and vegetables.

Food Type: Carbohydrate Simple Sugars
Food Timing: Eat Only during or after exercise (if at all)
Examples: Sports drinks, Recovery Drinks, Breakfast cereal, Soda, Fruit Juice, Table sugar

Food Type: Carbohydrate Starchy Foods
Food Timing: Eat soon after exercise
Examples: Bread, Pasta, Rice, Potatoes, Oats, Cereal Grains (Wheat, rye, etc)

Food Type: Carbohydrates Fruit and Veggies
Food Timing: Eat at each feeding opportunity
Examples: Spinach, Carrots, tomatoes, broccoli, cauliflower, appls, oranges, avocados, berries

Habit 5 –Eat healthy fats daily.
Approximately 30% of your diet should come from fat – not much less, not much more. Special intake however should be made to ensure that this intake is balanced between saturated, monounsaturated, and polyunsaturated fat. A goal of 1/3 saturated, 1/3 monounsaturated and 1/3 polyunsaturated fat is recommended.

Fortunately this isn’t very complicated. Focus on adding the healthy monounsaturated fats (extra virgin olive oil) and omega 3 fats (fish oil supplements) into your diet, and you are all set.

It is important that you include fish oil supplements in your nutrition plan. This will improve body composition and protect against heart disease, cancer, diabetes and more.

Food Type: Saturated Fat
Food timing: None, be sure to get 33% of total fat intake from these fats
Examples: Animal fats (eggs, butter, dairy, meat, etc), coconut oil, palm oil

Food Type: Monounsaturated Fat
Food Timing: Food timing: None, be sure to get 33% of total fat intake from these fats
Examples: Olive oil, nuts, and avocado

Food Type: Polyunsaturated fat
Food Timing: Food timing: None, be sure to get 33% of total fat intake from these fats
Examples: Flax Seed/oil, Fish Oil, Vegetable fats

Habit 6 – Don’t drink beverages with more than 0 calories
Fruit juice, soda and other sugary beverages should be eliminated from the diet. Many people believe fruit juice is a healthy alternative to soda, however fruit juices have virtually no nutritional value whatsoever. And, there are certainly no substitutes for actual fruits and vegetables. Eat the fruits and veggies and drink water habitually. If necessary have herbal tea or green tea. The few exceptions to this rule are protein shakes and workout drinks.

Habit 7 – Eat whole food instead of supplement whenever possible
Your food intake should come from high quality whole food sources that conform to the other 9 habits listed here. While there are certain times where liquid nutrition supplements or protein bars are useful (during and immediately after exercise, or when traveling) your daily intake should be composed of whole, largely unprocessed foods. And when it comes to vitamins, minerals and phytochemicals, no pills can even come close to what good old fruits and veggies contain. If possible, skip the multi-vitamin and, instead, eat an extra few servings of fruits and veggies each day.

Habit 8 – Plan ahead and prepare feedings in advance
The hardest part about eating well isn’t necessarily understanding which foods are good and which are bad. Nor is it understanding proteins, fats and carbohydrates. Nor is it understanding when to eat certain foods. Really, the hardest part is consistency. Sometimes good nutrition is not about the food as much as it is about making sure the food is available when it is time to eat.

You should come up with food preparation strategies in order to ensure that you can consistently get the nutrition you need, when you need it. Whether that means cooking a bunch of meals on Sunday for the upcoming week, getting up 30min earlier and preparing food for the rest of the day; or hiring a food preparation service to do it for you, it’s crucial to have a plan. As the old cliché very accurately states “Failing to plan is planning to fail”.

Habit 9 – Eat as wide a variety of good foods as possible
Most of us eat in a very habitual manner, ingesting similar breakfasts, lunch and dinners day in and day out. Boring, but easy. By establishing the habits above as the norm, it will eventually be easy to follow them. However, it is important to balance out this daily habit with seasonal food and healthy variety. Find healthy alternatives to the foods you habitually eat. Be sure to use a variety of protein sources, fruit and vegetable sources, etc, etc. and rotate them periodically.

Habit 10 – Plan to break the rules 10% ff the time
An important thing to remember is this – your diet doesn’t have to be perfect 100% of the time. In fact, it’s even important to have food or feeing opportunities that don’t necessarily follow these rules about. However, you have to be clear on what 10% really means. For example, you are eating 6 times per day for 7 days of the week – that is 42 feeding opportunities. Since 10% of 42 is about 4, you get to eat 4 imperfect feeding opportunities per week; these imperfect feeding opportunities include both junk food and even skipped feedings. So, if you break just one of the 10 rules, that counts as one of your 10%.

So, don’t waste your chances by missing a feeding. Schedule your 10% feeding opportunities and enjoy them. Pick a Saturday night meal or a Sunday brunch and eat some foods you wouldn’t normally eat. Then, with your next feeding opportunity, get back to eating according to the 10 Habits.

The 10 Habits Cheat Sheet

1.When did you last eat? If it had been longer than 2-3 hours, feed immediately.

2.Where is the complete protein? Are you about to eat at least 1 serving of compete protein? If not, find some protein.

3.Where are the veggies? Are you about to eat at least 1-2 servings of veggies? Prepare them anyway you like, but eat them with every feeding opportunity. One serving is about ½ a cup.

4.Where are the carbs? If you haven’t just worked out, put down the pasta, bread, rice and other starchy carbs in favour of a double serving of fruits and veggies.

5.Where are your fats coming form? Today you need some fat from animal goods, from olive oil from mixed nuts and from flaxseed/flaxseed oil. Spread them throughout the day,

6.Did you take your fish oil yet? Make sure you don’t miss taking a capsule or two with each feeding opportunity.

7.Are you drinking water or green tea? Avoid the calorie counting drinks; send back the soda, fruit juice and anything with more than 0 calories.

8.Are you breaking the 10% rule? Are you breaking any of the rules above? If so, count this feeding opportunity as part of your 10% and get back on track with your very next meal.

 current weight: 156.0 
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