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Nutritional Guidelines That I Followed During My Transformation

The most important thing about my transformation was and still is mostly psychological.  It is all about controlling my own mind.  I have to make choices and they include not eating processed foods, sugar, drinking alcohol.  It also means that I  will make sure that I eat 6 healthy meals a day.

More Self Control.  Know when to say when.
Portion control is something that people have a great deal of trouble with and I was no exception.  When people eat out the portions are typically huge.  An easy way to figure out a good portion is to look at the palm of your open hand and that is what your protein portion should be.  Your fist would be your carbs and for vegetables that would also be your fist.

I don’t really like to refer to what I eat as a diet, because I believe that the word diet comes with a negative connotation.  People try diets.  People do diets for a set amount of time and in some cases an undefined period of time.  Low carb no carb, grapefruit, 30 day diet.  These are diets that you can’t stick with.  I guess you get on them and lose some weight and go back to your old ways.  You are setting yourself up to fail.  Planning is a great idea, however, I don’t like to plan to fail.  If it happens, I’ll learn from it but I don’t want it predetermined.  In 1998 when I did the Body for Life and got my body fat into the single digits, I was on a diet that I couldn’t stick with. It was pretty much a bodybuilder diet.  All of my food was bland.  If I wanted to get crazy and spice things up, than I would put spicy mustard on my bland chicken.  In some cases I would also cut my carbs.  You do cut fat, but you also burn muscle and you feel like crap.  I stuck with it for a long time. Eventually, I failed.

My new program had to include a nutrition plan that I could stick with for life.  I had to enjoy my food.  Based on my past history this would have been impossible.  I didn’t think that I could find something that was good for you that also tastes good on a daily basis.  I learned enough from the turkey baster diet to start looking into organic vegetables and fruits and free range chicken and eggs and grass feed beef.  Plus seafood.  First of all this way of eating tastes so much better than the crap I was buying prior to my transportation.  I already knew that processed foods were not good but still had to have the self control to avoid those foods.  I got rid of all of the food that I no longer allowed my self to eat.  I cleaned out my cabinets and it all went to a food drive.   Instead of getting sauce out of a bottle or can, I started to make my own with organic tomatoes and other organic vegetables.

The following are the guidelines that I set up for my transformation and that I continue to follow:

It provides more of a view of what to eat and what not to eat. I did make changes throughout my transformation but most of it was early on.  I still make changes occasionally.   I started screwing around with a different diet and dropped it close to the start of the program because I looked at it and realized that I could not do it for life.  I didn’t think that I could do it for another day.  Oh, I guess I couldn’t.  The nutrition program that I ended up following is awesome.  The food is great and I can do it for life. I don’t feel like I need a cheat meal and I am not anxious. I have been ripped before and ate bland food and it doesn’t work as a life style. You always want to cheat. There are lots of options with the way that I eat.

When I finished the first 12 weeks I had started to pay attention to calories for the next 4 weeks, in order to see how many calories I was eating. They ranged between 2500 and 3000.  I eat protein and carbs with every meal and I have 6 meals a day. Protein intake is close to my body weight in grams. I am estimating that I eat around 200 or more grams of protein a day.  Typically, my carbs in my first two meals come from Oatmeal. It ranges between 1/2 a cup and a full cup.  Oatmeal takes a long time to break down and it is low on the glycemic index. The other meals are usually sweet potatoes which break down quickly. Sometimes I replace them with brown rice or quinoa. Carbohydrates are fuel.  These foods will provide you with energy and will help you build and retain muscle.  They also possess many other benefits.  I actually use them in several different recipes.

Carbs
Vegetables – I eat organic vegetables – for the most part I stick with spinach and asparagus, sweet potato and occasional will add other vegetables to food that I make.  There are plenty of choices.
Fruits – Go with organic here also – tomato, avocado, grapefruit, bananas.  I add a number of other fruits to my diet as well.  Tons of choices here also.
Grains: I stay away from grains with the of exception of oatmeal, quinoa, brown rice.
Nuts: They are high in fat and carbs, however they are very nutritious and should be a part of your diet.  Just don’t overdue it.   I probably eat almonds more than any other type of nut. And I do eat peanut butter or almond butter every once in a while.
Protein – I stick with food that doesn’t have hormones or other crap in it. Grass Feed Beef, Bison, Seafood (usually fish), Free Range Chicken and Eggs

The way I define processed is anything man made.  This includes bread and pasta.  Both of which I love.  When people talk about carb loading the day before an event, I don’t consider pasta.  I eat, extra sweet potatoes and oatmeal.

I eat RAW honey and cinnamon 2 to 4 times a day.  Both of these are very beneficial.  If you are going to try it out make sure that you get RAW Honey.  In order for your body to digest it easily it has to be RAW.  Processed honey will cause your blood sugar to spike.

I replaced table salt with Sea Salt because table salt has a negative effect on your body and Sea Salt provides electrolytes and minerals for your body.  It contains some great health benefits.

I take supplements which includes a good protein powder every day.  If I want additional carbs with my protein shake, sometimes I will add half of a baked sweet potato to it.  One way to see if you are taking a good protein powder is to check the label and see how high Cholesterol is on the product.  Good protein will be low in Cholesterol.  Typically it is going to be more expensive.

I also add Metamucil or Psyllium Husks to my regular diet.  It adds needed fiber to your diet and has many benefits including reducing cholesterol.

This is my sample diet on a typical day

I add things to my diet which will help burn fat, lower cholesterol, provide energy, lower blood sugar and other things that play a role in being healthy.  If you take a look at any of the recipes that I put in my blog, you will notice that I put the benefits of the ingredients at the end of the recipe.

Wake up
Make a shake with 3 raw eggs, 1/2 a cup to 1 cup of oatmeal, raw honey, cinnamon  sometimes add protein powder sometimes add a banana or other fruit – add a couple ice cubes

Run within one hour

1 hour after run
3 egg omelet with tomatoes, onions, garlic, hot peppers

cup of oatmeal with honey and cinnamon and a grapefruit

or
Oatmeal Pancakes
Grapefruit

3 hours later
Almond Coconut Honey Chicken
Tropical Sweet Potato 

Spinach

Prior to workout
Protein Shake with half a sweet potato blended into it

Post workout
I take a recovery product that has carbs and sugar immediately after workout (I stay away from sugar other then post workout)
Protein Shake within 15 minutes of my workout ending

1 hour later
Seared Tuna with Mango and Ginger
Asparagus

3 hours later
Protein Shake

I usually get my carbs from vegetables at night.

Water is an important for health and it will also help fill you up.  Drink 50% of your weight in ounces of water,  plus 16 ounces for each pound that you lose working out.  I try not to drink water 30 minutes before or after I eat.  It can interfere with digestion.

I allow for one cheat meal a week.  However, it usually ends up being once every two weeks.
It could be pizza, pasta, pf changs, a steakhouse where I eat bread, ice cream or something out of the ordinary for me.  It never seems as good as i use to think that it was.  Still tastes good but i eat so many other good things that are good for you.  To tell you the truth I have felt terrible the day following a cheat meal several times.  My body isn’t use to some of the things that I rarely eat and it reacts in a negative way.

Self Control and Will Power are crucial for your diet.  I still go to dinner with friends and I am very careful when ordering out.  There are plenty of temptations when you go, from bread to alcohol.  You have to be strong enough to control your mind.  Also, if you don’t plan on eating something that comes with your meal it is always better to have it removed from your plate before it is brought out.  Remove the temptation.  Plus it’s a waste of food.

Funny thing is that people think that when they are trying to lose weight, they can’t enjoy their food.  That is exactly what I thought because that was my past experience.  Not only are my regular meals good but I eat several things that make me feel like I am cheating, including the Oatmeal Pancakes.  If you love chocolate checkout the recipe in my blog for Coconut Flavored Chocolate.

Planning is another important aspect of the nutrition program.  I wrote down everything that I planned to eat and followed up with what I actually ate during every meal, every day.  I got into such a routine, even though my meals varied that after about week 8 or 9 I stopped writing anything down.

Enjoy your food and make it work for you not against you.  Take advantage of the healthy benefits that these foods provide.  Learn to S.W.I.M. to improve your life.

Inspired By Mom: Where Did You Get Your Drive And Determination?

Screen Shot 2013-07-24 at 11.16.28 AM

Not long after my mom committed to participating in the Senior Olympics, she called me to tell me about her adrenaline rush during her training.  She talked about this amazing feeling that she had while swimming and thinking about her competition.  It’s one thing to go out and get involved in an athletic activity but it’s another to compete or prepare to compete.  When you visualize going up against your competitors and pulling away for the win or reaching your goals it’s amazing how much that can motivate you.  It’s a feeling that I love to get and hearing her talk about it makes me proud of her commitment.  She has always challenged herself.   She was swam mostly in order to stay fit and relax, more than anything.  I’m sure when she first started, it was so that she could get away from 3 rowdy kids (me and my brothers) for a little while.  A couple of years ago she took a Gold in the Maryland Senior Olympics and did it again this last year.  As I write this she is going on her second day of the National Senior Olympics.  Her events are 100, 200 and 500 Freestyle.  The only thing that makes me realize that she is 81, is that when referring to “Freestyle”, she says, “I’m doing the Crawl”.

She came to most of my football games, wrestling matches, swim meets, soccer games and plenty of other stuff.  She even comes to our annual Turkey Bowl sometimes so that she can watch a bunch of old guys run around and pull hamstrings.  She has always been my biggest supporter.  It’s about time, that I came out to see her compete.

I’d have to be an idiot, not to realize that I am who I am today because of her.  I definitely have to acknowledge my dad for instilling hard work and many other things into me, but this blog is about my mom.  Anyway, I remember being asked, “Who are your “Heroes”?”, when I was younger.  I would think about it and come up with some guy who played in the NFL, that I had no connection to, other than watching him play on Sundays.  Watching a talented ball player can definitely build motivation, but if I don’t know someone than they probably won’t be a “hero” to me.  I still may respect them and appreciate what they do.  There are a few people who I actually would consider “Heroes” to me and a couple of them are professional athletes that I personally know.  For me it is about more than what they do on the field.  It’s about how they prepare and commit.  These guys give it their all and then they give the other 10%.  They make a Promise to Fail in order to get better.  But they also promise not to Quit.   They are also the same guys who go out of their way to help others.  It’s not “all about them.”  Well, when it comes to “Heroes” I can’t rank these guys as high as my mom.  Being Inspired and  Motivated by her has strengthened many of my qualities: Dedication, Determination, Persistence,  Heart, Commitment, etc…  She taught me to know what it takes to Win, to Succeed.

She was also ahead of her time when it came to nutrition.  And she has always been fit and active.  My brothers and I grew up playing sports year round as well.  She participated in running, tennis and swimming.  Not only that but she was living a healthy lifestyle before a healthy lifestyle was “IN”.  Most of our meals were home cooked and they almost always  contained a protein and a carbohydrate along with vegetables.  We had a salad with homemade dressing (usually a vinaigrette) with our dinner every night.  Most of our meals were as a family at the table.  Fortunately, my mom is a great cook.  Enjoying good food everyday, is probably why I also learned how to cook great tasting food.

Honestly, based on how I eat now there are a number of things that I do not include within my Nutritional Guidelines , but for the most part we ate very healthy.   We only had sodas in the house when we had a party.  My parents didn’t really have a problem with it, because if we were out we could get it, but they were able to limit it, by not having it readily available.  After dinner we were almost always given homemade cookies and ice cream for dessert. I guess that we sort of had some kind of cheat every day.  I look back and think that it’s kind of funny that our parents never realized that by giving us sugar after we ate dinner, they were basically asking us to go kick the crap out each other until our sugar high came down.  Either that or it was to get us wound up and then tired out so that we would sleep through the night.   Not sure that the second one was the case.  I guess that was a way for us to burn off some excess calories after our meal.  We would go out to dinner occasionally, but I can not think of a time when we ate at McDonalds.  We  did have fast food maybe a handful of times, but McDonalds wasn’t one of them.  (Unless we went with friends, but not my mom or dad)

My mom would also always make us bag lunches for school.  Peanut Butter and Jelly sandwiches were our typical lunch along with a piece of fruit.  On occasion my dad would make lunch for us, if my mom was not around.  We learned very quickly that it was a big mistake letting him make it.  He would tend to get very creative with his sandwich making ability.  His favorite was a Peanut Butter, Butter and Jelly sandwich.  And no that wasn’t a typo and I didn’t stutter.  He really would add Butter to our Peanut Butter and Jelly sandwiches.  And it would be a huge hunk, which he would place in the middle of the sandwich.  There is nothing like enjoying your Peanut Butter and Jelly sandwich and then all of a sudden, you bite into it and are surprised by biting into a huge lump of butter.  I like butter but not a huge piece on my peanut butter and butter and jelly sandwich.  I would gag on it.  I literally almost puked.  And as a stupid kid it took me a while to figure out that if dad made lunch open the damn sandwich up and remove the stick of butter that he tried to choke you on.  How the hell would I be surprised by this every time.  It must have happened at least 10 times before I learned.  Either that or it happened once and it was so traumatic that it turned into a few hundred times.  If you want to torture your kids try it out on them.

When I was about 9 years old and my brother David and I went shopping with our mom.  As she was walking down the aisle, picking out healthy food to bring home, we were grabbing all kinds of crap and throwing it in the cart.  As soon as it would land mom would take it out and put it back on the shelf and say, “Additives  and Preservatives.  Additives and Preservatives, that’s all that these are.”  We really didn’t know what those big words  were but had assumed that they were bad.  They sure as hell tasted good.  The words just sounded funny to us.  For the next couple years we would mimic her out of the blue.  “Additives and Preservatives”.  It still comes up once in a while.  Talk about something being etched into your brain.  I guess I’ve got  additives and preservatives carved into my mind.  I can’t walk down certain aisles in a supermarket without thinking about that.  This is a good thing.

All of my friends were impressed by how athletic my mom always was and they would talk about how athletic she was…Actually they still talk that way.   Growing up hearing others talk about her definitely made me proud.  Even prouder that she is still doing it.   As my mom got older she cut out the running and cut back on the tennis, but swimming has been a great exercise for her.  It’s great to see her take it to a competitive and challenging level.  For 20 years I missed out on competition and most physical challenges.  Getting myself back into that is the best thing that I have ever done.  I did that at 45.  Seeing my mom do it in her 80’s (she turns 82 in a few weeks), is amazing.

IT’S NEVER TOO LATE!

Test Yourself and Make Yourself Stronger

Midwest Spartan 10

It’s all about controlling your mind.  I came up with S.W.I.M. (Self-Control, Will Power, Inspiration, Motivation), because it reminds these four things are what it takes to not only transform but to help you achieve all of your goals.  They all come from inside you and if you listen to them you will be able to control your own mind.  If you want something bad enough and you know what you have to do, you will do it or you really didn’t want it.

When I started my transformation, I was tested every day.  It could be walking through the Super Market and passing by the bakery.  In the past I would check to see if they had any cookie samples that they had set out.  I’d grab a handful of cookies and eat them as I walked around the store.  It really didn’t matter whether they tasted good or like crap, I was already planning on circling back, for seconds, thirds or fourths.  I love free stuff, even crappy cookies.  It’s funny how I can walk by these samples and look at them and even if they look good, know that I won’t be munching on them while I walk around the store.

Another big test is going out to a bar with friends and sticking with water as your drink of choice for the night.  I use to drink once every week or two and if I went out-of-town, it was almost every night.  I decided that I wouldn’t totally cut drinking out but I didn’t want to be spontaneous.  I didn’t want to drink every time I had the opportunity too.  By spontaneous, I mean that I will plan it out several weeks in advance.  If friends ask me to out with them this coming weekend, I will probably go.  I’m not going to become anti-social.  But I am not going to drink.  Usually, people try to get me to do a shot or drink a beer.  It almost becomes a game.  When I head home, I actually feel like I accomplished something.  There are a lot of advantages for me when I do this: I save money.  I have no hang over.  Most of all I am strong enough to control my mind and continue with my healthy lifestyle.

Eating out can be difficult because I don’t usually know what will be put into my food and there will be bread and appetizers brought to the table that I would have scarfed down in the past but now I bypass most that.  I do try to find things that will work within my nutrition guidelines.  If I can’t find them I usually try to order something that I can make a lot of changes too.  I also think about what a restaurant might do to my food. Such as adding steak butter to my steak and ask them not to add it.  Check out my video on ordering breakfast in a restaurant.  

At the beginning of my transformation I started running in Obstacle Course Races.  These races have tested me physically and mentally.  They provide me with a new way to compete against others as well as myself.  They force me to push myself.  Climbing ropes, going across monkey bars and running 9 miles are only some of the challenges that I face on these races.  They are also things that I would have never thought that I would do at the age of 46 especially since I haven’t done anything like it for over 20 years.  

I don’t really feel like I am missing anything.  And I do take a cheat meal once in a while and I will drink a beer once in a while.   But more than anything I feel stronger by walking into the fire and not getting burned.  

Don’t Let Travel Hold You Back

 

 

I travel a lot and my idea of going on the road in the past included taking a break from my workouts and cardio.  It also included a cheat meal that lasted for the length of my trip.  This cheat meal usually carried over for a couple of days upon my return home as well.

 

I decided to plan out how to live healthy on the road.  I make sure that I have time to get my workouts in, which may mean leaving later in the day to get my workout in at home or arriving earlier and getting it done when I arrive.  I do the same thing upon my return.  It takes Self Control to wake up 1 to 2 hours early if that happens to be the only time that you can fit it in.  In my case, it’s not a matter of finding the time when I go certain places.  I work out with a number of other people in different cities and in some of those cases they work out early in the morning.  Morning work out do make me feel so much better for the rest of the day.  I use the hotel facilities or I find a local gym.  As far as cardio goes, I like to find cool places to run.   I love trail running and will find out what is close by.  Mountains, lakes, fields, whatever.  If, I am in a city, I might just run the city streets.  Nice scenery or a new place can actually be inspiring.  Take advantage of your surroundings.  Get out and do some site seeing.  Don’t be that person who goes into a city and doesn’t see anything except a meeting room, an office, a restaurant and bar.  That’s what I use to do and it is much more enjoyable now.  I can go back to some of the same cities and still run in the same places, because they are so cool.  My two favorite places to run are at Red Rocks outside of Denver and in Vermont where I vacation for one week out of the year.

 

As far my nutrition goes.  If I am driving, it’s easy.  I bring a cooler and some food and my food processor.   The food that I bring includes Oatmeal, Eggs, Bananas, something that was premade like Almond Coconut Chicken.  I will also bring a snack like home made Fruit and Nut bars.  Sweet potatoes (already cooked).   I will also include protein powder or protein gels. In a lot of cases I will stay in places like a Towneplace Suites, because they have a kitchen and I can cook there.  I’ll also go to a Wholefoods  or another store that has organic foods, once I get into town and pick up something that I can cook in my room.

 

If I fly, I will bring a shaker bottle and protein powder packs or protein gel packs.  Flying can make it tough to get a meal that meets my nutritional guidelines.  Eating every 3 hours means that I will have to plan ahead and have something close by that is easy to make.

 

I do go out for some of my meals and I do get a little picky with how things are prepared.  I do try to have one cheat meal on the road.  Other than that, most restaurants will try to help you out when you order.  If you ever worked in a restaurant, than you will know some of the things that they will add to your food.  Order a steak and typically they will put a big chunk of steak butter on it.  Check out this video on ordering in a restaurant.

 

Thinking ahead and preparing for your trip will be a big help.  Don’t let travel be an excuse to blow off works out and eat like crap.  Turn it into a challenge and pat yourself on the back when follow through with everything that you promise yourself that you will do.  Don’t forget to S.W.I.M. 

 

Oatmeal Pancakes

When I started my transformation, I wanted to find a diet that worked for me.  Instead I found a nutrition plan and I set up my own guidelines.  Bill Phillips and his program Transformation have provided me with the information that I needed to help me come up with a nutrition program within his.  I personally am a little more strict with mine but it comes down to what ever works for the individual.  If you don’t enjoy the food, than you will never stick with it.  I had started with a different diet and realized that it was set up to fail.  At least for me.  I started getting my nutrition within Transformations educational guidelines and started to stick with Free Range Chicken and Eggs, Grass Fed Beef and Seafood for Protein and Organic Fruits and Vegetables.  The food that I was making was so good that I knew that I could eat like this for the rest of my life.  No More bland diets for me.  I’m eating food that tastes so good that you would think that there was no way that it was healthy.

Start the day out right with both protein and carbs.  You have heard, “breakfast is the most important meal”

One of my favorite meals is out of Bill Phillips cook book “Eating For Life” :  I use RAW honey as the sugar replacement.

Oatmeal Pancakes with Banana and Walnuts.
Makes 4 Servings
1 cup of Old Fashioned Rolled Oats
6 eggs or egg whites
3 Tablespoons of RAW Honey (make sure that it is RAW-look for it on the label)
1 cup low-fat cottage cheese (For those of you who don’t like cottage cheese.  Don’t worry you will never taste it.
1.5 tablespoons of cinnamon
teaspoon of organic vanilla extract
One banana
1/2 cup of walnuts
Unrefined Coconut Oil

Blend Nuts into a rough powder in a food processor add Uncooked Oatmeal, Eggs, Raw Honey, Cottage Cheese, Cinnamon, Vanilla Extract and Banana.  Blend together.
Heat Skillet on Medium and add Coconut Oil as needed.
Poor several pancakes and cook until golden brown.
No syrup need.  If you use syrup try Raw Agave.

Also try out
Oatmeal Pancakes with Macadamia Nuts with Fresh Coconut
1 cup of Old Fashioned Rolled Oatmeal
6 eggs or egg whites
3 Tablespoons of RAW Honey (make sure that it is RAW-look for it on the label)
1 cup low-fat cottage cheese
1.5 tablespoons of cinnamon
teaspoon of organic vanilla extract
1/2 cup of Macadamia Nuts
1/2 Cup of Fresh Coconut
Unrefined Coconut Oil

Blend Nuts and Fresh Coconut into a rough powder in a food processor add Uncooked Oatmeal, Eggs, Raw Honey, Cottage Cheese, Cinnamon, and Vanilla Extract.  Blend together.
Heat Skillet on Medium and add Coconut Oil as needed.
Poor several pancakes and cook until golden brown.
No syrup need.  If you use syrup try Raw Agave.

Eggs Benefits:
May prevent macular degeneration
Lowers risk of developing cataracts
May help prevent blood clots, stroke and heart attacks
Helps regulate brain, nervous system and cardiovascular system
May improve lipid profile (Cholesterol Levels)
May lower risk of breast cancer
Promotes healthy hair and nails

Oatmeal Benefits:
Lowers Cholesterol and reduces the risk of heart disease
Makes you feel full longer
May reduce risk of type 2 diabetes
May reduce heart disease
May reduce high blood pressure
Contains vitamins, minerals and antioxidants
May reduce risk for certain cancers

Cottage Cheese Benefits:
Slow burning protein (Casein)
Helps control appetite
May increase hormone levels (helps with muscle gain and promotes fat loss)

Cinnamon Benefits:
May lower cholesterol
May help treat Type 2 Diabetes
Contains antifungal properties and may rid the body of candida
May reduce proliferation of leukemia and lymphoma cancer cells
When added to food inhibits bacterial growth and is a natural food preservative
Boosts cognitive function and memory
Helps eliminate headaches and migraines
Helps stabilize blood sugar
Increases metabolism

Banana Benefits:
Provides Energy
Helps circulatory system deliver oxygen to the brain
Helps reduce strokes and regulates blood pressure
Helps maintain regular bowel functions
Helps the mind relax
Makes people more alert
May help lower depression
Helps reduce menstrual pains
Reduces physical and psychological effects on nicotine withdrawal.  (Helps people quit smoking)
Promotes intestinal health
Gets rid of heartburn
Promotes hemoglobin production in blood.  Helps you clot faster

Walnuts Benefits:
Contains minerals, antioxidants and vitamins
Contains good fats including omega-3’s
Helps lower Cholesterol
Helps prevent heart disease and high blood pressure
Helps prevent certain cancers
Promotes Anti Aging
Helps remove free radicals from the body

Macadamia Nuts Benefits:
Increases energy
Contains minerals, antioxidants and vitamins
Helps maintain healthy cholesterol levels

Coconut Benefits:
Antibacterial and Anti-Fungal: Fights infection and is a cleanser for intestines
Fights cancer
New research claiming that it has been helping Alzheimer’s patients improve and even reverse effects.
Positive results for people affected with Type 1 and 2 diabetes.
Increases thyroid health by raising body temperature.
It increases metabolism (increases body temp)
Increases energy

Recipes For Evolution ™

When I started my transformation, I wanted to find a diet that worked for me.  Instead I found a nutrition plan and I set up my own guidelines.  Bill Phillips and his program Transformation have provided me with the information that I needed to help me come up with a nutrition program within his.  I personally am a little more strict with mine but it comes down to what ever works for the individual.  If you don’t enjoy the food, than you will never stick with it.  I had started with a different diet and realized that it was set up to fail.  At least for me.  I started getting my nutrition within Transformations educational guidelines and started to stick with Free Range Chicken and Eggs, Grass Fed Beef and Seafood for Protein and Organic Fruits and Vegetables.  The food that I was making was so good that I knew that I could eat like this for the rest of my life.  No More bland diets for me.  I’m eating food that tastes so good that you would think that there was no way that it was healthy.

Start the day out right with both protein and carbs.  You have heard, “breakfast is the most important meal”

One of my favorite meals is out of Bill Phillips cook book “Eating For Life” :  I use RAW honey as the sugar replacement.

Oatmeal Pancakes with Banana and Walnuts.
Makes 4 Servings
1 cup of Old Fashioned Rolled Oats
6 eggs or egg whites
3 Tablespoons of RAW Honey (make sure that it is RAW-look for it on the label)
1 cup low-fat cottage cheese (For those of you who don’t like cottage cheese.  Don’t worry you will never taste it.
1.5 tablespoons of cinnamon
teaspoon of organic vanilla extract
One banana
1/2 cup of walnuts
Unrefined Coconut Oil

Blend Nuts into a rough powder in a food processor add Uncooked Oatmeal, Eggs, Raw Honey, Cottage Cheese, Cinnamon, Vanilla Extract and Banana.  Blend together.
Heat Skillet on Medium and add Coconut Oil as needed.
Poor several pancakes and cook until golden brown.
No syrup need.  If you use syrup try Raw Agave.

Also try out
Oatmeal Pancakes with Macadamia Nuts with Fresh Coconut
1 cup of Old Fashioned Rolled Oatmeal
6 eggs or egg whites
3 Tablespoons of RAW Honey (make sure that it is RAW-look for it on the label)
1 cup low-fat cottage cheese
1.5 tablespoons of cinnamon
teaspoon of organic vanilla extract
1/2 cup of Macadamia Nuts
1/2 Cup of Fresh Coconut
Unrefined Coconut Oil

Blend Nuts and Fresh Coconut into a rough powder in a food processor add Uncooked Oatmeal, Eggs, Raw Honey, Cottage Cheese, Cinnamon, and Vanilla Extract.  Blend together.
Heat Skillet on Medium and add Coconut Oil as needed.
Poor several pancakes and cook until golden brown.
No syrup need.  If you use syrup try Raw Agave.

Eggs Benefits:
May prevent macular degeneration
Lowers risk of developing cataracts
May help prevent blood clots, stroke and heart attacks
Helps regulate brain, nervous system and cardiovascular system
May improve lipid profile (Cholesterol Levels)
May lower risk of breast cancer
Promotes healthy hair and nails

Oatmeal Benefits:
Lowers Cholesterol and reduces the risk of heart disease
Makes you feel full longer
May reduce risk of type 2 diabetes
May reduce heart disease
May reduce high blood pressure
Contains vitamins, minerals and antioxidants
May reduce risk for certain cancers

Cottage Cheese Benefits:
Slow burning protein (Casein)
Helps control appetite
May increase hormone levels (helps with muscle gain and promotes fat loss)

Cinnamon Benefits:
May lower cholesterol
May help treat Type 2 Diabetes
Contains antifungal properties and may rid the body of candida
May reduce proliferation of leukemia and lymphoma cancer cells
When added to food inhibits bacterial growth and is a natural food preservative
Boosts cognitive function and memory
Helps eliminate headaches and migraines
Helps stabilize blood sugar
Increases metabolism

Banana Benefits:
Provides Energy
Helps circulatory system deliver oxygen to the brain
Helps reduce strokes and regulates blood pressure
Helps maintain regular bowel functions
Helps the mind relax
Makes people more alert
May help lower depression
Helps reduce menstrual pains
Reduces physical and psychological effects on nicotine withdrawal.  (Helps people quit smoking)
Promotes intestinal health
Gets rid of heartburn
Promotes hemoglobin production in blood.  Helps you clot faster

Walnuts Benefits:
Contains minerals, antioxidants and vitamins
Contains good fats including omega-3’s
Helps lower Cholesterol
Helps prevent heart disease and high blood pressure
Helps prevent certain cancers
Promotes Anti Aging
Helps remove free radicals from the body

Macadamia Nuts Benefits:
Increases energy
Contains minerals, antioxidants and vitamins
Helps maintain healthy cholesterol levels

Coconut Benefits:
Antibacterial and Anti-Fungal: Fights infection and is a cleanser for intestines
Fights cancer
New research claiming that it has been helping Alzheimer’s patients improve and even reverse effects.
Positive results for people affected with Type 1 and 2 diabetes.
Increases thyroid health by raising body temperature.
It increases metabolism (increases body temp)
Increases energy

 

©  Iron Mountain Sports 2012

Cristian Mihai

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