Most people believe that dairy isn’t for everybody…
And they are probably right. First off, let me talk about a few reasons why somebody would want to avoid dairy and then I’ll tell you why I drink fermented goat milk…
When I was younger, I took a physical health class at a local college that changed my life. I learned about the basics of calories in vs calories out and then with the guidance of the instructor, I set physical goals for myself. I started out by walking a single mile in the neighborhood, over the next days, I would run the mile, then I would run/walk two miles and so on. At my peak, I could go out and run a half marathon anytime, no big deal — I slimmed down dramatically.
Over time, I’ve learned and come to appreciate so much more about food. I love food. Loving food is not an excuse to eat poorly! Take a quick look at my background over the last decade or so. We’ll be posting about more in depth topics soon (less about me, more about you).
When it comes to burning fat, there is one thing we all have in common: IT’S NEVER EASY. Okay, well maybe it’s easy for a short period of time, but for sustainable fat loss and lean lifestyle it will definitely take some effort.
Or never drinking. Here’s why.
You should have one drink or less so that you can make progress towards your fitness no matter what your age.
If you are making zero progress on your fitness goals the FIRST thing you should do is cut booze.
Research indicates moderate consumption of alcohol may improve cardiovascular health.
If you’re having trouble burning fat and if you’re drinking more than two drinks at a time in any consumption session, then that is the first thing you should drop in order to reach your goals.
Your body weight is related to your entire history of eating including what your mom fed you. It is also related to genetics, but really we can only control our habits if we are diligent and caring of our bodies. It’s not that you can change your genes, it’s that you can optimize your genes.
Seriously, keeping that DNA healthy is Anti-Aging 101 folks.
Step 1. Consume nutrient rich foods.
Step 2. Reduce toxins.
Step 3. Do an INTENSE workout.
Step 4. Recover and repeat with progression.
Check out this infographic:
Feeling better is a pretty cool part of fitness.
A very fit person on most occasion will be between 8-18% body-fat.
For guys, 10% body-fat or less is usually the threshold for a truly aesthetic midsection.
For gals… 12-16% is a great goal to aim for — because it is reserved for only the dedicated.
I’m not saying don’t go out and enjoy some alcohol. We all respond differently to environments and I have known some people who can go to a bar and not even drink alcohol. Personally, I would feel very attracted to a cold beverage in a HOT environment and you know what I mean.
Drinks that have low alcohol or no alcohol:
If you feel amazing with your life and you drink lots of alcohol — then by all means enjoy yourself. I’m not here to tell you what to do with your body, just to share this viewpoint that there are means available in which we can all work towards genuine wellness.
It’s not like I’m on this journey because it ever came easy to me. The struggle is real and for myself it’s personal. I’m not so much the guru as I am the one on the path next to you. Hopefully, it’s me… carrying the heavier load.
It matters that I think about food a lot. Even though I still enjoy the pleasures of some foods more than others, consuming balanced nutrition is not easy to do.
Just look around at the actions of people and you will notice that it really is difficult to keep the healthy eating patterns.
I don’t really have a lot of time in the morning, whether I’m tweaking the playlists or twerking in the shower (not true).
Today, I woke up and mixed a whey protein isolate shake with water. I like that particular brand of powder because it mixes easily and digests well. This gave me some revitalizing and so I got ready to head to the studio.
I also sipped on some pomegranate juice because lately the QFC has had a two-for-one deal on the big POM juices. Even though there is the sugar content, I do feel that some antioxidants like pomegranates are the real pharmacy – you know what I’m saying.
I finished a block of morning work and was able to reach my apartment with ease even though the wind was blowing like crazy. Today’s lunch was around 2:00 PM and included two pieces of baked trout and a pound of asparagus.
With the asparagus, I either steam or satay it so that it finishes before the Steelhead. Once the asparagus finishes, I eat as much as I can because I haven’t had a solid meal since before this and hungry enough to appreciate bitter foods.
I am practical about this meal and realize that I probably won’t be making more vegetables later on, so I’m just going to eat them all. As long as I get enough greens for the day, it really doesn’t matter when.
I’m about halfway through my plate of asparagus when I take the fish out of the oven. It is flaky perfection. The oily goodness and soft textures make this protein delicious as it is fresh out of the oven. I don’t even care about the bones.
Kombucha to top it off and then I don’t eat for a while.
Eggs are a protein source that I used to eat often but haven’t eaten much lately and of course there was a sale on the eggs I like today. Since I had some fresh eggs, I decided to prepare them for my last meal of the day.
I turn on the stove top to medium, get my pan ready and scoop a tablespoon of coconut oil onto the hot pan. The eggs go in, and today I ate eight eggs and make it four whole eggs and four egg whites.
Why today did I decide not to eat all the whole eggs?
Because, avocado. Since the avocados are a great source of healthy fats, I was able to reduce the fat content of my protein by taking out some of the yolks.
Not to mention, with pepper, herbs, and/or seasoning, it is delicious again! Taste my favorite of the senses.
People who drink a lot of water are doing it right. It’s a relatively simple habit and largely possibly thing to do that helps fitness. Make the habit of drinking water over the day and it will help the body head to toe.
Thank you and stay tuned all!
Getting lean can take weeks, months, years, or even the struggle continues for some. The investments of time are of the most important value that you have. Think about your habits and how important that habit is for your life.
Here are a few ways to invest that time into fitness, fat loss and overall well-being.
In the workouts we do in Orangetheory Fitness Seattle, we take participants through five zone heart rate guided training. The second zone, light-zone which is colored blue is a light zone, one step above resting. You want to be in this light intensity zone throughout the actions of the rest of your life outside of of HIIT workouts, because you will burn more fat during EPOC.
Moving lightly would be things such as walking, doing chores, light games in the park, etc. Movement of some sort which is not strenuous and not taxing on mental performance as well. The more time you spend in the blue zone during the other hours in the day are near guaranteed health boosters.
Additionally, performing HIIT exercise 4x/week is killer for lasting calorie burn.
People in my classes know about that last part.
We have been exposed to many advertising campaigns about food and what’s healthful and what’s not. Media and popular culture are impossible to escape. Most ads are designed to create a false need.
Let’s keep this simple. If the company spends TONS of money on advertising campaigns, there’s a significantly greater chance that it is BAD for you. Eating processed foods and sugary foods is like taking on debt in the body — you even have to pay interest since body fat negatively affects the endocrine system. Making it even harder to burn fat.
So once you pay off the debt of eating poorly, then you must invest in eating healthy. The health of your stomach and digestive system are important elements strongly related to fat loss.
We are walking environments and ecosystems. There are ten times more bacteria cells that exist mostly symbiotically with our human cells. This is a good thing because we need these bacteria to protect us with other bacteria of our environment and the things we eat.
So how do you PROTECT the Gut?
It’s not easy to know what is the best to eat for you so it’s best to be mindful.
IF you aren’t planning for success in your actions, then the outcome of bad habits will resonate. You should plan for success with food and then you can enjoy moving often too.
Good luck stay tuned and thanks for reading!
Over the years as a professional in fitness, I’ve heard many statements about how people eat.
“I eat pretty healthy already.”
“Oh, my diet is pretty good.”
“I know how to eat healthy.”
And yet… these people are still not satisfied with their bodies. If you accept that you could not possibly eat any healthier, then you are either a highly successful health wizard or quite simply you are settling for less.
Most people have very little understanding of what it means to truly eat healthy, but they think they do. From my experience of people who are interested in improving their fitness and getting that lean, toned body of their dreams, people usually fall into one of several categories.
We like to believe that if somebody tells us that this is good for us AND that it tastes good, then it’s healthy enough for you. But you’re settling. Here’s an example:
In the above picture, the Nestle brand promotes their juice product by adding small amounts of DHA (an omega-3 constituent) and then claims that this product supports brain development since research has shown DHA is good for the brain.
The problem: By consuming very sugary drinks, it’s not good for the brain unless the body is truly deprived of energy source. After consuming dense sources of sugar such as processed fruit juices, the body must respond by releasing insulin hormone into the blood stream. Over time, with regular consumption of sugar laden foods, the body enacts an immune related inflammatory response which eventually does more damage to the major organ systems. You think diabetes is good for the brain? Think again.
The solution: Be mindful about what you are truly consuming. Read the label entirely before you make the decision to put it in your shopping cart. Limit processed foods.
These people are the quick fixers. They want to lose weight and they want to lose weight now, they will do anything it takes. They think that by exercising six days a weak and eating below maintenance calories that they will achieve the body of their dreams in time for their trip to Cabo San Lucas.
The Problem: By depriving the body of nutrients and over-exercising, the body becomes stressed and other systems within the body begin to degrade. For example, when the immune system begins to weaken, the body will put more value on immunity than fat loss… even if that means holding on to fat!
The Solution: Focus on nutrient density. Whenever you are at a caloric deficit, the overall value of every calorie becomes much more important. That’s why vegetables, fresh juices, herbs, lean proteins etc. are the best approach to fat loss. And not just fat loss. Healthy body composition, hormonal function, longevity, disease prevention and more.
Long term success in fitness comes down to one thing…
But before we get to that, let’s take some examples of people who fit into this category. An example would be the person who joins a fitness studio and learns about a diet such as the zone diet. They start to place certain “values” on the specific foods that they consume, all the while becoming more mindful about what they are literally putting in their bodies.
While a specific diet approach may not work for them, they will take the bits and pieces that resonated with their body and continue to seek and learn.
Which brings us back to long term success in fitness:
We have so many opportunities to be led and to be our own leaders. At times we allow the experts to feed us knowledge and support, meanwhile the answer to your motivation lies within you.
How can you leverage that intrinsic motivation which is somewhere inside us all? Maybe you need to spend more time around that person with healthy habits that start to rub off on you. Maybe it’s a book that changes your life, or gosh even a blog like Dre Fitness. If you sat down and had a conversation with me, would it help?
More than two thirds of Americans are overweight or obese. Hundreds of thousands of people per day die or suffer from preventable diseases because they either lack the nutrients or they are taking in way too many toxins for their body to handle.
Accept that your learning will never end and that your concept of healthy eating will always be out dated unless you make an effort to be more mindful about your foods.
To conclude this article, my last point is that maybe you don’t even have to keep reading at all. What if you just TRULY listened to your body and experimented with different foods. Stop weighing yourself and start looking at yourself. Did that cake make your belly a bit rounder? Or on the other hand, maybe drinking fresh celery juice made you feel energized, tightened up your skin, and improved your joint pain.
Comments and engagement always appreciated, stay tuned for more…