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What Happens When You Are Overeating and Undereating?

April 25, 2016 by ptpt 3 Comments

2014-03-15 07.07.02By Aubrie Pohl

Think about a specific nutrition “rule” or “guideline” you follow.

Where did you learn it?

Was it from someone else or your own experience?

What effects have you noticed?

Were you overeating or undereating?

One of the most frequent requests I receive as a trainer/coach/friend/yogi is to create an exact meal plan one can follow.

If I could calculate the amount of hours I have spent on trying DIFFERENT plans on my own body, it would probably be well over 1,000.

The human balance is in a constant state of chaos.
Something that worked 5 years ago for you, might not even affect you now.

I’ve thought hard about how to summarize the essential tips on how to find a perfect balance in your life between fitness, food, and hydration to make it seem really easy, but I concluded that that’s almost impossible.

What is possible?
Creating a deeper relationship with yourself.

The perfect plan for you might not be completely clear to you at the moment, but with a daily check-in to your own body, you will develop a plan that best suits your needs, energy levels, and lifestyle.

First Things First, Eat Clean.healthy food collage

Our body is only as efficient as the nutrition we supply.

If you are not eating clean, it will be difficult to figure out if you are under fueling or over fueling.

Eat clean FIRST, and usually that will help you tune in to your body’s needs to fuel correctly.

A few major guidelines can help us make steps towards success!

1. Whole, unprocessed foods will deliver the most macronutrients and micronutrients for our system to reach its optimal level.

2. Notice how your body responds after certain foods.

3. Try eliminating gluten for a week, dairy for a week, meat for a week, and focus on how your energy levels change. Sometimes we have food intolerances that we do not even know about!

4. Drink half your weight in ounces of water.

5. Eat out less and cook at home more, where you have complete control of all ingredients and portion sizes.

Eating clean helps your body clean out the processed junk and start fueling on foods that will help you flourish!

Small changes over time WILL add up to make a big difference towards improving your quality of life.

 

Under Fueled and Under-performing

When our body isn’t supplied with enough proper calories (energy) we experience symptoms of under fueling.

Our body fails to thrive.core exercise - sidewinder

Mood changes like irritability, depression, and the inability to concentrate can affect us in our daily lives outside the gym.

During our workouts, every energy system gets drained.

You feel weak.
You can’t last a whole workout without feeling depleted.
You’re losing weight.
The thought of aerobic capacity seems like a monotonous task.
You’ve lost motivation.

These are all signs that your body is not being properly fueled.

 

Over Fueled and Overflow

If our body is prospering from clean foods but reaches its caloric (energy) intake capacity, we will start to experience symptoms of over fueling.

Yes, you can get too much of a good thing.

The energy we put into our bodies and the energy we expend are measured in calories.

You feel heavy and sluggish when you walk.
Your strength increases.
Your aerobic capacity has downgraded and you undergo labored breathing.
You gain weight.

A surplus of calories can help the body increase musculature strength, but giving the body more than it can absorb for energy will keep it functioning sub par overall.

 

A Constant State of Flux

Since we are continuously learning, shifting, developing, and rearranging our lives, our bodies get sent through those same phases.kid stuffing face

Some days might have more movement than others.

Some days may have more rest.

If our lives are full of fluctuations, shouldn’t our diet be the same?

Our bodies will most certainly tell us we should eat more on days with more movement, when we are burning more calories (energy).

On days we rest, we do not need as much food (fuel).

Knowing the difference between hunger, when our body NEEDS fuel, and appetite, when our minds WANTS food, is the key to developing the deeper relationship to our internal world.

Take the time every day to let your thoughts settle, and notice if you have any signs of under fueling or over fueling.

Over time your body will reach a comfortable fuel balance, and you will experience peak performance, enduring energy, and a greater quality of life.

Did you like: “What happens when we are overeating and undereating?”

Read More from Coach Aubrie…

6 Keys to Improving Your Physical Health
Food Is Fuel

Filed Under: Blog, Guidance - Coaching - Support, Nutrition Tagged With: Aubrie Pohl, Body Cleans, Calories Energy, Clean Food, costa mesa gym, diet, Energy Levels, food, Food Fuel, Food Intolerance, Food Science, healthy living, Innovative Results, Issues with Over Fueling or Under Fueling, Levels Change, Malnutrition, Nutrition, Nutritional Guidelines, Optimal Level, orange county personal training, overeating, overeating and undereating, overtraining, Portion Control, Self Care, training, undereating, Unprocessed Foods

Eating Well is About Seeing Food as Fuel, While Still Enjoying Food

August 13, 2015 by Jessica 1 Comment

Nutritional Nourishment By: Aubrie Pohlkid stuffing face

At its simplest, food is fuel.

Your body is so amazing that it is able to break down that food into its macronutrients and micronutrients, and then reassemble those into your cells and provide you with the energy that enables you to grow and thrive towards your greatest potential.

However, there is a catch…

Your body is only as amazing as the material it has to work with.

green and red healthy foodThe quality of the food you put into your amazing body has a huge impact on your health!

What we eat and drink can have a powerful effect on our ability to perform, our mental clarity, and stress levels.

Since food fuels bodily processes, it makes sense that nutrient dense food encourages optimal overall function.

…. But there is a mass epidemic in our country.

A disconnection of the correlation between food and health.

The “Standard American Diet”, also known as SAD…. is sad!!

It’s a diet high in processed foods, high in cholesterol and saturated fats, rich in animal proteins and fats, and low in fiber, complex carbohydrates, and vegetables.

Our portion distortion and love affair with calories is critically short of many nutrients our bodies need to function properly.

However, a simple change in diet can create a profoundly positive impact on our physical and mental functioning.

Eat less crap

Your Body is Your Nutritionist

Before the advent of our industrialized food system, a convenience culture with more care about sales than sustenance, we learned proper nutrition by being in tune with our satiety levels and sane food habits.

We are currently living in a paradox of health.

Never before have Americans had more awareness of health and nutrition… and never have we been unhealthier.

With a pandemonium of information constantly contradicting one another, it’s easy to get overwhelmed.

Our appetite intuition has been replaced with food labels, apps, book, blogs, and diet crazes stating what foods should or shouldn’t be consumed!

So we seek knowledge of nutrition not by listening to our bodies but by listening to what the media says.

We aren’t paying attention to how we feel, but to how many calories we are eating.

We are relying more on abstract ideas that our intuitive wisdom.

What to Eat?Your body loves you

Every body is different.

We all have different genetics and different dietary requirements.

Some foods will impair functioning and drain your energy while others will allow you to prosper and flourish.

Many of us are too distracted by daily affairs to bring awareness to the effects of certain foods in our system.

A balanced, natural diet full of whole foods is without a doubt filled with the macronutrients and micronutrients to support physical and mental functioning to enjoy robust health and feel satisfied.

The macronutrients are the energy-giving components of foods; the carbs, proteins, and fats.

The micronutrients are the essential vitamins, minerals, and antioxidants to give you proper nourishment.

healthy food collageEat foods with no labels.

Shop only around the perimeter of the grocery store.

Eat without distractions and notice how certain foods make you feel.

If you see a food that is not something your great-grandparents ate when they were young, disregard it.

Drink water all day, every day.

The nutritional components in food power both the body and mind.

Appreciate every bite, every morsel, and learn to trust your body’s signal that it’s nourished.

After all, a healthy outside starts from the inside.

 

Related Articles:

Experts Say: 70+ Percent of Your Fitness Results Depend on Your Nutrition

General Guidelines for Improved Quality of Life

 

Did you like, “Eating Well is About Seeing Food as Fuel, While Still Enjoying Food”?

Please leave us a comment, and share this article with your family, friends, and coworkers.

If you are ready to make a change, fill out the form below, and one of our fitness coaches will contact you to schedule your free trial.

Filed Under: Blog, Nutrition Tagged With: Aubrie Pohl, calories, change, costa mesa gym, diet, food, goal setting, health, healthy living, Innovative Results, nurishment, Nutrition, nutritionist, orange county personal training

Foods to Boost Your Brain Power Today and All Day, Try All 7 of These Great Foods to Maximize Your Brain Power All Day

July 20, 2015 by Jessica 1 Comment

Foods to Boost Your Brain, nutrition, best foods, eating better, improved quality of life, innovative results, orange county fitness trainersMuscle isn’t the only thing in our bodies that needs a boost. Our brain will also need a good recharge throughout the day.

Our ability to think creatively and clearly is being side-lined by our busy, daily workload. Being glued to the TV, computer, or phone screens doesn’t help our brain either. What can we do to have more creativity and think more clearly? How do we hit reset?

The Right Foods to Boost your Brain

It’s time to reboot our brains! We can’t think of a better way to do it than to EAT! Eating the right foods can help to boost your brain power.

Sure, exercise is a great way to get a cognitive boost. But you get the most when you pair exercise with your nutrition. These 7 clean, brain-boosting foods are key. Eating these will get you on your way to a more productive day.

Feeling a bit sluggish throughout the day? Set down that caffeine-filled cup and try out one of the SEVEN foods to boost your brain power. You’ll get the surge without the crash. You’ll have that energy you need to get things done during the day.

Experience the “7 Great Foods to Boost Your Brain Power”  in Dumb Little Man’s Tips for Life

Add a few of these key foods in your daily meals to give a good boost to your brain power. A little goes a long way to help your brain improve. You won’t be needing just caffeine to perk you up!

Interested in more nutrition ideas?

Related Articles
Fast Food Isn’t Saving You Anything, Especially Time
20 Tips to Eating Better Foods

Have questions about the foods to boost your brain power? Want to improve your nutrition? Our knowledgeable coaches can help you design your ideal nutrition plan.

Filed Under: Blog, Nutrition Tagged With: Boost Your Brain, Boost Your Brain Power, Boosters, brain, brain boosting, Brain Boosting Foods, Brain Power, change, Cleaning Eating, Costa Mesa, costa mesa personal trainer, diet, Dumb Little Man, energy, fast food, Favors, food, Food Science, Great Food, health, healthy living, Innovative Results, Maximize Your Brain, More Productive, Nutrition, Productive Days, Right Foods, Self Care, Seven Foods

Learn These Secrets To Eating Better – What Our Past Generations Can Teach Us About Our Diet

July 7, 2015 by Jessica 1 Comment

Secrets to Eating Better, Dangers of Processed Food, Diet, Nutrition, Kid's Health, Children's addiction to sugar
Photo credit to Trinity River Fitness

It is no secret that obesity and sickness is on the rise.  Food is continually becoming more and more “convenient” and our lifestyles’ increasingly more sedentary.

Being personal trainers in Orange County we experience a fair amount of the convenience lifestyle issues, especially fatigue, stress, body fat, and injuries related to sedentary lifestyles. Innovative Results – The Orange County Fitness Playground – wants all of their team, family, and community to experience an improved quality of life. We understand eating better plays a crucial role in this improvement.

“Today we cut carbs, remove fat, cook less, eat more, consume genetically modified, artificially sweetened, processed foods and spend most of our time sitting.” Which is dramatically different from the lifestyle’s of our grandparents, great-grandparents and those before them.

From food tolerances, processed foods, and food culture it is time we take our health back and work towards an improved quality of life for our future. To change the culture of obesity and sickness, we need to learn from our past generations and change the food in our diets.

The Innovative Results fitness team is always searching for great articles and resources to help improve our health, and the health of our clients.

To learn 9 principles (secrets), check out this article written by Natasha Longo – and learn Michael Pollan’s Secrets to Eating Better.

Read this FULL article and Michael Pollan’s 9 Principles of Healthy Eating on Eat Local Grown

 

If you liked, “Learn These Secrets To Eating Better –  What Our Past Generations Can Teach Us About Our Diet,” please leave us a comment and share this article with your family, friends, and coworkers.

If you are ready to take back your quality of life, and continue to improve it with the Innovative Results fitness coaching team, fill out the form below.

Filed Under: Blog, Guidance - Coaching - Support, Nutrition Tagged With: costa mesa gym, diet, diets, Eat Local Grown, Eat More, Eating Better, fitness challenge, Fitness Playground, food, Food Culture, goal setting, healthy, healthy eating, healthy living, Human Nutrition, Improves Quality, Innovative Results, Learning These, Local Food, Michael Pollan, Nutrition, obesity, orange county personal training, Playgrounds, processed food, Sedentary Lifestyle, weight loss

Nutrition: How to Stop Storing Fat; Use it As A Fuel Source

July 8, 2014 by ptpt 3 Comments

By Aaron GuyettDiet Concept

Recently I have had a ton of clients ask me to help them with their nutrition. Which is AWESOME!!

Nutrition is literally THE MOST IMPORTANT part of losing or gaining weight. I am stoked to help you with one of these at a time: gaining lean body mass or losing body fat.

Trying to gain lean body mass AND lose body fat at the same time is unproductive at best.

Most of us are trying to lose the body fat, and reveal the sexy and strong muscles we’ve been hiding underneath that blubbery substance for too long! This blog will direct you to some of the best resources I have, in this battle against the bodies best fuel storage ever–fat

To use your fat as fuel instead of cushion here are the principles:

  1. Psychological hunger (boredom usually) is not your friend…drink 12-20 ounces of water when you think your hungry and wait thirty minutes, if you are still hungry, go ahead and eat.
  2. Plan what you consume (eat and drink), and record what you consume–yes, even cheating.  If you plan your cheat meals, they will not overtake your life, by going from one meal to an entire weekend (starting Friday and rolling Monday, because-I-already-messed-up-so-I-might-as-well-eat-like-crap-again-today). It is hard to use fat as fuel, when you keep storing up the fuel for four days straight. Try MyFitnessPal as an app to plan and track.kid stuffing face
  3. Not every calorie is the same, but if you drastically reduce the consumption of alcohol, high fructose corn syrup, sugar, sodium, and saturated fats, counting calories will really help you understand what is going on with your body. Your lean body mass uses fuel, and your body fat can be used as fuel if you run out of food as its primary fuel source. Estimating calories spent and calories consumed will give you a much better idea of what you are doing to create this internal environment. It is just like using a budget and financial tracker, but for your physical health. S ome of the free websites and apps out there are incredible for keeping track, and make it easy.
  4. If what you are doing right now is not getting you to where you want to be, stop doing it. I think it is unfair to tell someone to stop without giving them at least a couple solutions. Try the above first, and if you need some helpful plans for nutrition I have a link here that has three incredible downloads just for you! http://www.personaltrainerorangecounty.com/30daydownload2013-2/
  5. Use the advice and experience of the experts you pay and visit on a weekly basis. The Innovative Results trainers have not only done all of the above for themselves, but they have literally helped thousands of people lose body fat, eat better, move better, feel better, and look better. They have heard every excuse, situation, and reason for not getting to goals multiple times. They want to help you improve your quality of life. Use them.
  6. Once you get to your goals, please, please, please, pretty please do not go back to the nutrition and lifestyle choices you were making before. That was the reason you decided to get help in the first place, or read and follow this pathway to use fat as fuel. There is no reason in this whole wide world that you would want to go down that path again. So make new habits, and keep them for heaven’s sake!

Here is a quick synopsis of what is written above: hunger doesn’t necessarily mean eat; plan and record what you eat; understand that calories are important, but not everything; stop doing what is storing up fat, and start making changes that help you use fat as fuel; use actual experts in this field; and stay the course, even when you get to your goal weight or look. Going back to your old ways, will only turn you into your old self (the one that had more fuel or cushion than you wanted and needed).

good-habits-are-as-addictive-as-bad-habits

Thank you for taking the time to read this, and I hope the app, link, and blog helped you this week, month, and year!

Email info@innovative-results.com, or fill out the form below to find out how Innovative Results can help you out more specifically.

Filed Under: Blog, Guidance - Coaching - Support, Nutrition Tagged With: Aaron Guyett, Academia, Adipose Tissue, bad habit, Body fat, Body Mass, Calories Consumed, Costa Mesa, costa mesa personal trainer, diet, exercise, fitness challenge, food, Food Energy, Food Science, food tracking, Fuel Sources, Fuel Storage, Gaining Weight, habit, health, hunger, Innovative Results, Kids Stuff, Lean Body Mass, Losing Body Fat, Nutrition, obesity, orange county, orange county personal trainers, orange county personal training, Personal Life, Stored Fat, weight loss, Weight Management

9 Common Habits That Are Making You Fat, Tired and Unhealthy

October 15, 2012 by ptpt 12 Comments

We are all creatures of habit and as we look to improve our health, lose weight, perform better, we are forced to assess our daily habits and see what we can improve upon.  Below are 9 common, daily habits that people, including me, do that hurt our progress in the gym and out.  By addressing these and replacing them with healthier alternatives, we can improve our health, increase our energy and look better in the mirror.

1. Hitting snooze. Set your alarm and wake up the first time. One way to make this easier is to understand that we typically sleep on 90 min cycles and come into the lighter stages of sleep every 90 minutes or so. If we wake up on these cycles, we tend to be more alert and wake…versus hitting snooze and waking up in a deeper sleep cycle and being out of it, groggy and upset that we have to wake up.

2. Adding sugars, sweeteners and other flavors to our morning coffee. Adds unnecessary chemicals and calories. Ideally, you would have a tall glass of water first thing in the morning. I typically do this as the coffee maker is brewing. Then, avoid adding a bunch of nonsense in your coffee. Chemical flavors, soy milk, sugars, sweeteners and other additives are horrible for our bodies.

3. Eating cereal, bagels and other starches and sugars for breakfast. Starts the sugar roller coaster that repeats all day to keep energy. Convenient  quick breakfast foods are typically loaded with sugar and are the worst way to start our day. Ideally you would have a breakfast higher in protein and healthy fats, like eggs, avocado, good meats, veggies or similar.

4. Lunch on the Go. Fast foods and quick lunches can add tons of calories and no quality. Ideally you would plan your meals and have yourself surrounded by good, quality foods during the day. Eating at restaurants provides lower quality foods, higher calories and creates too much temptation to eat bad foods.

5. Afternoon coffee, soda or energy drinks. The sugar high and lows, combined with loads of caffeine is an exhausting roller coaster. It not only provide

6. Quick trip to the vending machines, quickie mart or coffee shop pastry, candies and snacks in the afternoon. This craving usually occurs because of habit and low blood sugar levels after a heavy carb laden lunch. Keep raw nuts at your desk and in your car. If you need a quick snack, stick to a small handful of nuts and it will help control your blood sugar levels, as well as providing healthy fats, which are good for your brain, heart and many other systems in your body.

7. Dinner at a restaurant. Dining at restaurants is hard on the waistline, period. Sure, you can make wiser choices, and that’s fine once in a while. Its always better to cook at home with high quality foods. If you are not a cook, don’t worry. Shopping and preparing good foods is something that you will learn over time. We have shopping lists, sample days and many healthy recipes available on our site.

Healthy Shopping List and more

Eddie’s Healthy Tuna Recipe

8. Beer, wine or cocktails at night. The average American drinks 400 beers per year. Considering that 1/3 of Americans don’t drink, that means the people that do, drink at least a couple every night. If you are interested in a healthier lifestyle, losing weight or performing at your best, I would avoid drinking alcohol every night. If you have a couple drinks once a week, no problem, but the daily intake adds up a lot of calories that will pack on the pounds.

9. Mindless snacking in front of the tube. The average American watches 4-5 hours of television everyday. Many of us, mindlessly eat in front of the tube, meaning we tend to eat way more than if we were actually paying attention to what we were eating. Plus, most snacks are worthless calories anyway. Avoid snacking between meals and best to get the sugars and starchy snacks out of the house period.

How many of those 9 habits do you do frequently during the week?

While, we understand that people are not perfect, it is our job to help people live healthier lives and reprogramming bad habits is essential.    Start by assessing your daily habits, then make improvements over time.  Just like any habit, changing it takes focus, consistency and patience over time to make it stick.

So, take a minute and review your day.  How many of these are habits for you?  What do you think is a better alternative?

If you have any questions, leave us a comment or email us directly – info@innovative-results.com.

We are always happy to help!

Innovative Results is committed to helping make Costa Mesa and the surrounding communities healthier, more energetic and active.

Do you believe that improving your fitness, can positively affect all other areas of your life?  We do, we’ve seen it happen and experience it ourselves every week.

Give it a try this week…on us! Try a week for FREE – fill out the form below!

Filed Under: Guidance - Coaching - Support, Nutrition Tagged With: Bad Food, Coffees Makers, Convenience Foods, Cuisine, Eating Cereal, food, Food And Drink, health, healthy diet, healthy fats, Healthy Shopping, Personal Life, Quality Foods, Quick Breakfast Foods, Quick Lunches, Quick Snacks, Snack, Snacking, Soft Drink, sugar, Sugar Substitute, Worst Habits

Home to Innovative Results, Costa Mesa is Where its At

April 16, 2012 by ptpt 1 Comment

For all You Foodies:

 
Did you know Costa Mesa, CA was named a “Best in Food” Finalist in the Rand McNally/USA Today “Best of the Road 2011” Contest?   Competing with 5 other towns around the country Costa Mesa is now a legitimate “culinary destination.”  Judges were taken to many Costa Mesa establishments including Mastro’s Steakhouse, Old Vine Café, Eat Chow, and Golden Truffle… Sound familiar?

Get a Taste of Orange County!
Costa Mesa will be home to the First-Ever OC Tastefest on Sunday May 5th!  Run the OC Marathon and then get some grub.

 

Now here’s some trivia:
Guess what was founded in Costa Mesa,CA…

Wahoo’s Fish Tacos – Founded in 1988 by Chinese-Brazilian Brothers Eduardo Lee, Mingo Lee, and Wing Lam.  Wahoo’s expanded and can now be found across California, Colorado, Hawaii, New York and Texas.
Hurley – Founded in 1981 by 23 year old Bob Hurley, Hurley International is a Costa Mesa based company with emphasis on skateboarding, surfing, music and fun.  In 2002 Nike, Inc took over ownership but keeps the original Hurley brand name

 

Get Up and Get Out in Costa Mesa!
The Talbert Nature Preserve located right here in Costa Mesa, CA has nearly 2000 acres of scenic landscape!  Hike, Bike, Jog or Walk, this preserve is family and pet friendly.

This preserve recreates plant communities similar to those that existed in the Costa Mesa area before much of the land was put to use for agriculture, housing or industry.  Enjoy some and get some fresh air and exercise!

 

Thank you City of Costa Mesa!

Filed Under: Blog, Events, Guidance - Coaching - Support Tagged With: california, Costa Mesa, costa mesa personal trainer, fitness, food, healthy living, Innovative Results, OC, orange county, orange county personal trainer, orange county personal training, personal trainer, personal training

Pieces of the Puzzle – Part 2 – Nutrition Tips to Look and Feel Better

February 28, 2011 by ptpt 10 Comments

Ever take a tired and hungry 3 year old into a toy store?

What happens?

You know the story…I want this, I want that, can I have this…and then disaster if they hear “no”.

Now, you may smile and laugh because of a recent encounter with this.

You may have even learned a lesson and avoid this situation at all costs!

You don’t blame them for this, right?  Kids don’t know any better and it takes time for them to learn that they can’t have everything they see.

You obviously don’t buy them everything they want, because they will become spoiled and you’ll go broke!

Pretty obvious, right?

My question is:  Why do most adults correct their kids about WANTING everything at the store, then allow themselves to indulge in every gluttonous pleasure they encounter?

I’m sure you don’t do this, but it really just boils down to human nature.

In truth, I really don’t think people these days understand how to eat healthy.  There is so much noise out there regarding healthy foods, diets, plans, groups, supplements, replacements, suppressants and other stuff, that it has become very confusing.

Some people may scream “fat free” or “sugar free”, but is that really the answer?

Major Problems with Our Nutrition

1.  People don’t know what to eat

Eat this vs eat that..so many questions, right?  This diet, that diet, fat free, sugar free, sugar substitutes, trans fats, marketing, doctors, friends, family etc etc etc.  Everyone has an opinion.  Most people I talk to are completely confused, frustrated and looking for the truth.

2.  People have become dependent on convenience

Everyone is busy, so if they are going to eat healthy, they have to figure out how to make it work in their crazy schedule.  Taking the time to plan, shop and preparing good food is more simple than you may think.

3.  People have an unhealthy expectation of perfection.

People always stumble or get stuck in a funny situation and eat poorly.  The key is to do your best on the next meal, the next snack or the next day.  Perfection is not the goal, so relax.  Use each mistake or challenge as a learning experience.

Those who succeed will be the ones who are most prepared for any situation.  See below for specific tips and tools to help you along the way.

4.  People are too emotionally attached.  Food is comfort and pleasure.

This is no different than your kid touching the stove, burning his/her hand and then learning not to touch the hot stove, right?  If you keep leaving the bread on the table at dinner, eat the whole thing, then feel guilty…my advise is to learn to tell the waiter to get that basket of rolls away from you.  Simple.

Is your goal bigger than the temptation?

 

3 simple Nutrition Tips to eat healthier without the pain of dieting.

1.  Get the bad food out of your house, office, car, purse, backpack, etc.

Here is a good rule of thumb…If God made it, eat it.  The more we touch it (alter it, refine it, package it, market it, etc) RUN!  I truly believe that eating more naturally occurring foods will transform the way you look, feel, perform and recover!

Now, since we are all a little weak, it is vital to get the bad food out of site.  Don’t tempt yourself with the bad alternative.  If oatmeal raisin cookies or brownies are around, I WILL EAT them!  I have proven it time and time again, so I have learned not to keep them around.

** KEY POINT: I do NOT expect perfection from myself or my clients.  I indulge from time to time, but it is not a daily habit.  An occasional sweet is not the end of the world.  Enjoy it and move on 🙂

2.  Surround yourself with good food and snacks

Once the bad food is out, then its time to restock the shelves with good food.  We have provided a great shopping list for you to use as a template at the grocery store.  You should also look for local farmer’s markets.  These can be a great way to find fresh produce, save money and support a local farmer.  Once you’ve got good food around, then you should cook a few meals and/or prep it for the week.

I prefer to cook on Sunday and Wed nights.  I cook  a large amount of food, divvy it into Tupperware and then I have it ready for the next few days.  This process solves 2 big problems:  Getting busy, not having good food available and making a poor choice…and its a simple way to control portion sizes.

Plus, did I mention that this could save you hundreds of dollars per month?  Check out the Dining Out Budget sheet for more details.

3.  Forget “diet” food – fat free, sugar free and other diet gimmicks are just marketing hype.

Filtering out all the hype and noise is the next big task.  These days we are bombarded with new foods, diets, supplements and ideas.  The truth is that without having a good foundation of real, natural foods, all the supplements, bars and shakes are useless.  Its not just about fat, carbs and protein.  Real, whole, natural foods provide minerals, vitamins, antioxidants, phytonutrients, a variety of amino acids, fiber, carbohydrates and fats.  We need all of these things to function at our highest levels.

Most diet foods tend to focus on Protein or Sugar, but lack the balance we need to function properly.  So realize that the majority of your calories should come from natural foods and everyone should eat a balance of proteins, fats and carbohydrates.  Strive to hit the basics before you start thinking about supplements or drastic diet plans.  I bet you’ll be surprised how great you feel!

“It’s the unconscious behaviors that impact diet/nutrition the most. Being conscious is important w/ food choices”  -Candice Cendana

Thought Candice (aka @HealthOC) hit the nail on the head when she sent me this tip on Twitter.  Lots of us have heard about healthy food, read books, and heard scary statistics, but unfortunately we continue with our old bad habits.  In order to change, we have to become conscious of our eating habits.

What we Think we do and what we ACTUALLY do are two different things

Ideally, you would keep a daily Food Journal, but here are some simple questions to assess your daily drill:

Print out this piece of paper and simply fill in the blanks for the third part to these Nutrition Tips.

1.  I wake up at ___and eat ______________. (include drinks)

2.  I stop on the way to school/work and get ________________.

3.  I always snack on ____________ in between meals.

4.  My favorite snack is _______________.

5.  I usually (pick one) bring my lunch to work  /  go out to lunch.

6.  If you dine out for lunch…I usually eat ____________ for lunch.

7.  I usually buy a _____________ to drink from the gas station, vending machine or quicky mart.

8.  I usually have __ cups of coffee per day

9.  I usually have __ alcoholic drinks per night.

10. When go out on the weekends, I will have ___ glasses of wine/beers/other drinks.

11.  I eat ___ meals at restaurants every week.

12.  I cook ___ meals at my house each week.

13.  I ________ vegetables.

14.  I go grocery shopping every ___________.

15.  I plan my meals for the week every ____________.

16.  ___________ is my day to plan, prepare and cook meals.

17.  I could schedule time on __________ to shop, prepare and cook every week.

18.  (Yes or NO) I am conscious of the amount of food I eat.  Yes or No

19.  I keep a food journal each day. Yes or No

20.  I take the time to learn and gather new healthy recipes and ideas. Yes or No

21.  Eating good, quality food is important to me.  Yes or No

22.  I am willing to work on implementing new eating habits to help my family become healthier. Yes or No

These are just some basic questions to get you thinking (conscious) about your eating habits.  The next step is to actually start making healthier choices, implementing them into your life and creating new habits that help you work toward your goals.  Remember, you have everything you need to change and you are strong and powerful enough to make these changes.

Is it always gonna be easy, of course not, but nothing worth while ever is 🙂

More Nutrition Tips! Try These Recommended Tools and Resources:

Check out our FREE Fitness Tools page for grocery shopping lists, sample days, and more.

You should also check out the Nutrition Articles on our blog.  They are packed full of helpful information!

If you have specific questions, leave us a comment!

Next Up! Pieces of the Puzzle – Part 3 – Learning the ins and outs of Exercise.

  • How to Get Started
  • Exercise Selection
  • Making Progress
  • Changing things up
  • Answers to a few Important Questions

Gonna be a great one, don’t miss it!

If you liked these Nutrition Tips, leave us a comment and share this with your friends, family, and coworkers.

If you want some extra guidance, we would love to help you at Innovative Results – The Orange County Fitness Playground.

Filed Under: Blog, Nutrition Tagged With: #1 personal trainer in Orange County, Bad Food, best diet, diet, Diet Nutrition, Dieting, diets, eat healthy, Eating, Eating Meals, eating tips, eating well, food, Food And Drink, health, healthy eating, healthy food, healthy foods, Innovative Results, Junk Food, Kids Touch, More Nutrition, Nutrition, Nutrition Articles, nutrition tips, obesity, Personal Life, supplements, These Tips, Trans Fat

A Food Diary Can Accelerate Your Weight Loss!

January 5, 2010 by ptpt 4 Comments

After training for twelve years and dealing with thousands of people, I know one thing for sure.

People that are conscious about eating healthier get amazing results!

According to a new study found in the American Journal of Preventive Medicine, dieters who kept a food diary lost an average of 18 pounds in 6 months while dieters who didn’t only lost 9 pounds.

That’s twice the results!

I’ve seen it time and time again.  People want to lose weight, but fail to get honest with themselves.  Keeping a food diary has many benefits:

  • You see exactly what you eat and drink
  • You can see patterns in your eating habits (good and bad)
  • You can see weaknesses in your nutrition
  • You become conscious of what you are eating
  • and much more

If you are serious about transforming your body, then you HAVE to keep a food diary.

Check out IR’s Simple Tips to Start Keeping a Food Journal

Download a Weekly Meal Journal  worksheet to get started!

So print out a week’s worth of sheets, document your eating habits and feel free to ask us questions.

We are here to help!

Need a little assistance and accountability logging your food?

Schedule a Free Trial with a member of our IR Training Team today!

 

Filed Under: Blog, Mental - Mindset, Nutrition Tagged With: Diary, Dietetics, eat healthy, eating habits, eating journal, food, food diary, food journal, habit, Nutrition, nutrition diary, nutrition journal, obesity, Preventive Medicine, Study Finds, weight loss, Weight Losses, Weights

Top Five Tips to Increase Energy During this Holiday Season

November 28, 2009 by ptpt Leave a Comment

I will be partaking in the same eating lifestyle that I am recommending and holding my clients accountable to this Holiday Season. This diet aimed to increase energy, will place an emphasis on life-giving and energy-abundant foods and eating style. Consider it a spiritual, mental, and physical fast for Thanksgiving and the blessing of Christmas. God created this planet with abundance and life, so I say we partake in His creation.

Foods to Enjoy:
Anything that is not disturbed by mankind, and foods that have no synthetic or man made ingredients.

Foods to Avoid:
Alcohol, caffeine, fast food, fried foods, synthetic or man-made foods and ingredients.

Raw milk is good. Pasteurized milk is not.
Apple is good. Carmel apple is not.
Raw sugar is good. Refined white sugar is not.
Honey is good. High fructose corn syrup is not.

I could go on and on, but I will refrain, because I think you all get the point. Now let’s get into how we weill eat this food to enjoy maximum nutrients and energy benefits.

1. Eat every 3 hours.
2. Eat a carbohydrate with a protein (protein first).
3. Eat more carbohydrates pre and post activity.
4. Drink one ounce of water per pound of body weight.
5. Measure your food according to your metabolic rate and goals.

These top tips are specifically designed to help increase energy during your busy holiday season. If you would like our more detailed food lists, more personalized attention, and/or guidance for these techniques email us at info@innovative-results.com.

Innovative Results Personal Training has been voted #1 <a href=”http://www.innovative-results.com”>Orange County Personal Trainer</a>
for ’08 and ’09 by FOX LA’s Hotspot. Their personal trainers service all of Orange County, CA
including Costa Mesa, Irvine, Newport Beach, Corona Del Mar, Tustin, Huntington Beach, Lake Forest,
Laguna Niguel, Laguna Hills, Rancho Santa Margarita, Ladera Ranch, Foothill Ranch, Aliso Viejo,
Mission Viejo, Laguna Beach, Fountain Valley, Anaheim, Fullerton, Santa Ana, San Juan Capistrano,
Dana Point, Long Beach, Placentia, Brea, Anaheim Hills, Yorba Linda, Seal Beach, Westminster and
San Clemente.

Filed Under: Blog, Guidance - Coaching - Support Tagged With: 3 Hours, Avoid Alcohol, Carmel Apples, diets, Eating, Energy Will, Fast Foods, Five Tips, food, Food And Drink, Fried Foods, Holiday Seasons, Increase Energy, Nutrition, Physiology, protein

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Disclaimer: All quotes are the experiences and opinions of individuals, actual results may vary.

 

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