Post about "Nutrition"

10 Disciplines of Effective Nutrition

Discipline is the bridge between goals and accomplishments.

- Jim Rohn

Realistically, I could write a complete book on discipline… Hey wait, that’s a good idea… Anyway, discipline is such an exciting concept to me, I am so motivated by the thought that with each and everyday we can exact discipline in our lives and one day master the concept entirely. I have always been fairly good at putting my mind to something and eventually getting what I wanted. It wasn’t until a few years ago that I could do this with focus and manifest specifically what I wanted, what I desired at a more expedient rate. And with that said, take it from me, discipline is a virtue, a thing to practice that takes you where you want to go and gets you what you want, yes…it’s really that simple. As for nutrition, because there is so much conflicting and misleading information out there, I will try to simplify the disciplinary elements of nutrition and provide the tangibles on how to exact results from plain simple practice. After all, practice makes perfect!

My guess is with the plethora of conflicting advice abound and so ubiquitously present; you’re still mystified, yet still seeking a real solution to your nutritional dilemma, good for you. And again, I’ll bet you’re probably still wondering… Does anyone out there even know what the heck they’re talking about? Will the experts, those guru’s of gnosh really ever reach a consensus on anything? Is the health and fitness industry only about profit, or is there anybody out there whose integrity and desire to teach the gospel truth about nutrition alive and kicking? These are all good questions and very justifiable, you are not alone my friend. Yes and no is the ambiguous answer or answers, it depends on what side of the fence you are on and who is buttering your bread, unfortunately most people are still looking for the quick fix, the magic bullet, so it does make it quite hard to speak to an audience that doesn’t even ‘show up’, let alone listen. But because you found yourself here, that means you showed up and are listening, therefore this one is for you, those who seek shall find, so without further adieu, here you go…

…You’ve picked up every book and e-book on the subjects of food and nutrition and you’ve perused every web site on the net and now you speculate whether you’ll need a degree in either nutritional biochemistry or food science before you can lose that stubborn abdominal or inner thigh fat.

So what’s the deal? Why so much confusion? Why does one guru suggest that high protein is best for everyone, while another guru suggests high carb and yet another guru suggests high fat? Whew, thats a lot of gurus. Anywhoo… What exactly do high protein, high carb, and high fat really mean? And why are other experts, those pesky guru’s telling us that food choices should be based on our “metabolic type,” our “blood type,” or our “pedigree” or “point of origin”? Such confusion!

Antithetically speaking, one authority declares; “Eat like a Cro-Magnon” and another loudly and proudly utters, “Eat like a Neandertal”, or perhaps you should consume like an ancient Norseman, what gives? But while searching for nutritional Valhalla, most folks just go astray and eat like a Modern American–and end up appearing more like a Sumo than a Samurai.

These days, we have a dissonance of expertise: lots of confusing noise from the pros drowning out the signal of truth. Where is the beacon of clarity?

Confusingly, on the surface it does appear as if today’s nutrition technology is quite advanced. After all, we have at our disposal more nutrition information than ever before. More money is being spent on nutrition research than in any time in history. Every day, impressive strides are being made in the field. Tons of nutrition experts are rising and or being eleated to prominence, fame and fortune. Yet simultaneously and quite sadly, we’re witnessing a steadily increasing rate of obesity, an increase in nutrition-related illness (Diabetes, CVD, and Syndrome X), and an increase in nutrition-related mortality.

A major contributor to the quandary is that much of the information hasn’t reached the people who need it. While another part of the predicament is that even when it does reach those people, they often don’t use it, it’s too much work. And certainly, the dilemma is multi-factorial–there are probably many more reasons than I can list here, like with anything most of the issues are cumulative and not isolated.

So I ask… How much more information do we need?

Strangely, the overwhelmingly curious thing is that many people try to solve the problem by seeking out more information. They know it all and still want more. If there’s one thing of which I am absolutely convinced, it’s that a lack of good nutrition information isn’t what prevents us from reaching our goals or attaining what we desire. We already know everything we need to know. Sometimes the real problem isn’t too little information but too much.

All the fundamental principles you need to achieve good health and optimal body composition are out there already, and have been for years. Unfortunately, with 2500 experts for every fundamental principle and very little money to be made from repeating other people’s ideas, the gurus’ must continually emphasize the small (and often relatively unimportant) differences between their diet/eating plans and the diet/eating plans of all the other experts out there.

In the world of advertising and marketing or profiteering, this is called “differentiation.” By highlighting the small distinctions and fleshing out the large similarities between their program and all the others, they’re going to the mat for your next nutritional dollar.

Now…and let me be clear on this, I’m not accusing nutrition experts of quackery, I stand for unity not division! Yes, some programs are pure unadulterated rubbish, mindless drivel. Those are generally quite easy to pick out and are not worth discussion here, or in my opinion anywhere. And the truth is most professionals/experts do know what they are talking about, can get results, and wholeheartedly believe in what they’re doing. Many of the differences between them are theoretical and not practical, and on the fundamentals they generally agree completely.

In fact, many of the mainstream programs out there, if not most of them, will work. To what extent and for how long, quite obviously will vary. As long as a program is internally consistent, follows a few basic nutritional precepts, and as long as you adhere to it consistently, without hesitation, and without mixing principles haphazardly taken from other programs, you’ll get some results. It’s that simple and that hard…as you can see; results depend as much if not more on psychology as on biochemistry or physiology.

But if you’re like most people, you’ll first review all the most often discussed programs before deciding which to follow. And in this assessment, you’ll get confused, lost, and then do the inevitable. That’s right; you’ll revert back to your old, ineffectual nutrition habits.

You see, most commercial weight loss programs work in the short term (initial lean mass loss), they are not effective fat loss programs because they are deprivational by nature, which means the body is starved of a sufficient amount of daily calories to maintain proper function and the first thing that occurs is a loss of muscle tissue; translating to weight loss. But this is not the solution; no it usually is the beginning of the downward spiral of confusion and frustration.

So, let me give you something that is unbiased and unfettered…

I call these applications:

“10 Disciplines of Effective Nutrition”

These definitely are not new or innovative techniques and procedures, nor are they cutting-edge. More blatantly, they are simple, time-tested; no nonsense traditions that you need to apply when subject to an effective ingestion program.

1. The majority of your daily caloric intake should be in whole foods, except workout and post-workout drinks.

2. Always eat a complete (containing all the essential amino acids), lean protein with each meal.

3. Consume either fruits or vegetables with each meal.

4. Eliminate starchy carbohydrates from daily consumption, except morning oatmeal.

5. The majority of your carbohydrate intake should come from fruits and vegetables, with the exception of workout and post-workout drinks & meals and the morning oatmeal.

6. Do away with all simple sugars and nutrient barren carbohydrates (e.g. candy, cake, cookies, pastries and the like).

7. Make certain that 20-30% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturated (e.g., olive oil), and polyunsaturated (e.g. flax oil, salmon oil).

8. Drink only non-caloric beverages, the best choices being water and green tea.

9. Imbibe no less than 10, eight ounce glasses of water per day. More if you exercise and you should be exercising.

10. Consume every 2-3 hours, no matter what. You should eat between 5-8 meals per day.


Most people can achieve optimal fitness and a desired healthy body composition using the 10 disciplines alone. In fact, with a good deal of my clients at Synergy Fitness Systems, I spend the first few months just supervising their adherence to these 10 fundamentals. But, if you have explicit needs, or if you’ve reached the ninety-percentile, you may need a bit more individualization and or specific fine-tuning beyond the 10 disciplines, so feel free to call or email me.

5 Key Daily Nutrition Needs for a Healthy Body

Are you concerned with maintaining your health but confused with the plethora of nutrition products available?Do you feel overwhelmed when you browse the nutrition aisle of your local health food store?There are so many choices begging for your health dollar but do you really need all this stuff?If you have read my web page “Natural Health Based Only on Needs” you know that much of what is available may not necessarily be required to maintain your health.What you need to ask yourself is “Does my body really need all this stuff?”The answer of course is, well…, NO.The fact is….There are only 5 nutritional essentials that your healthy body needs for maintenance and to ward off potential threats to its ongoing health.The first 3 may be obvious to you but the other 2 also fill a very real need. If you miss any of these 5 your body’s health is in jeopardy.1. Vitamins are essential to the creation of energy. They form the best health insurance policy for your body and should be purchased in a multi vitamin format.B Complex vitamins are required for energy, healthy blood cells, nerve, brain and cardiovascular healthAntioxidant Vitamins A, C, and E should be included to assist your immune systemNOTE: If you are getting your vitamins from supplements make sure they are formulated from whole food sources and contain enzymes, co-enzymes, antioxidants, precursors, activators, trace elements, and numerous other naturally occurring synergistic micronutrients which work together to balance and nourish your body, making it more resistant to aging and degeneration.2. Minerals are critical for energy and stamina as well a strong bones, hair, skin and nails. Make sure the mineral supplements you buy are easily recognized and absorbed by your body. The best form to buy are amino acid chelated mineralsChelation is the process of binding a mineral to another substance in order to ensure absorption and make the mineral usable by your cells. This process enables a mineral to pass through the gut wall.Their are about 21 minerals which are used in nutritional supplements however only 11 of them deserve your attention on a daily basis. They are:calcium,
vanadium and
boronRemember if they are NOT chelated they are probably NOT usable by your body at the cellular level.3. Antioxidants help protect you from the serious health risks of free radical damage caused by pollution, toxins and stress.Reactive molecules known as “free radicals” are created by environmental toxins, stress, over-exercise and even normal metabolism. They bombard your body, weakening cell walls and allowing disease, degeneration, and aging to occur.As you are probably aware, antioxidants work to defuse these free radicals and as I indicated above some vitamins are very good at this but your body needs much more.For some very potent, cutting-edge, antioxidants look for:grape seed extract,
pine bark extract,
resveratrol from grape skin,
organic olive extract,
cranberry and raspberry,
selenium and
natural sources of the antioxidant vitamins A and C.4. Friendly Flora strengthens your body’s immune system and supports your overall health. Billions of stabilized flora or friendly bacteria are needed to help suppress harmful bacteria and promote optimal health.Think of a lush green lawn. The blades of grass are so closely packed that they do not allow room for the weeds to gain a strong hold. As long as the lawn is well nourished and watered it remains free of encroaching weeds. This is what happens in your digestive track when you continue to feed it good bacteria as well as the food which it thrives on.Unfortunately…These friendly bacteria are destroyed by carbonated drinks, coffee, birth control pills, alcohol, laxatives, stress, aging and antibiotics. Replacing them is essential if you wish to maintain daily nutrition.5. Digestive Enzymes Supplements allow your body to receive maximum nutrition and energy from your food, as well as properly digested fats.Vital enzymes are necessary for proper digestion and nutrient utilization of the foods you eat. The key to maximizing your energy levels lies in proper food digestion. You need to get the most nutrients out of each meal.Food normally contains the appropriate enzymes to digest it but unfortunately they are destroyed by cooking and processing methods as well as commercial growing practices. This is why it is a good idea to eat raw fruits and vegetables as often as possible. Since this is not always practical it is important to supplement with a variety of digestive enzymes every day.So you see? It is as easy as that.Just 5 keys to daily nutrition and you can’t miss.Well, I guess you are probably not very impressed are you?I am sure this article raises more questions than it answers but it is hard to cover all the material you want in one page.You now have the basics and if you want me to fill in the blanks I would be happy to show you how to zero in on the nutritional supplements your body needs on a daily basis.