Nutrition Simplified

Nutrition Simplified
70 Healthy Ingredients. 1 Glass

Saturday, January 31, 2009

Day 57

Plyometrics is one of the Cardio workouts in P90X, also known as "Jump Training" This routine will burn more than a few calories. I had no shame in hitting the pause button today. After checking my heart rate monitor a few times, I found myself above 80%. I am starting to realize that as you begin to master the moves, your intensity will start to get higher which never gets easier, you just get better!


Friday, January 30, 2009

Nice approach to eating from the Blog of Tony Horton.

The Abundance Diet

Missy Costello prepares food for me every week. She is the reason why I'm healthier than ever. She makes it, I eat it. Whole fresh foods prepared right in my kitchen. This gal knows her stuff. This is a piece she wrote for her blog and I'm passing it along to you.

Enjoy the Knowledge!

If you are a living, breathing human being, then chances are you’ve been on a diet once, twice or maybe multiple times in your life. The word diet, as described in Webster’s dictionary means; “fare; what is eaten or drunk habitually”. If you think about it, this means any food that we eat on a daily basis. So, according to Webster, we are on a diet every day of our life, just by eating habitually. Unfortunately in today’s times, the word diet has been described as a way to lose weight. It almost has a negative connotation to it. When most people hear the word diet, they think “lack, or deprivation”, which is usually true. But

Human beings are as different from one another as any snowflake that falls from the sky. There are no two of us alike, anywhere in the world. We all have our own distinct genetic make up, we differ in the way our body burns calories, absorbs nutrients and so on. Most of these diets are based on some sort of deprivation and are very unbalanced. The abundance diet is just the opposite.

If you want to lose excess pounds, maintain a healthy and fit body weight, burn calories, feel good inside and out and keep away disease and illness, then you will need to adapt a whole foods eating lifestyle. Or as I like to call it, the Abundance Diet! A whole food eating lifestyle is a way of eating where you do not deprive yourself. This way of eating allows you to have an abundance of whole foods; veggies, leafy greens, fruits, whole grains, legumes, nuts, seeds, lean proteins and healthy fats. You can eat as much as you want, as long as you are eating a whole foods diet, without gaining weight. You will actually even drop weight.

Of course, as with any change in your eating habits, you will want to take baby steps, so that you do not set yourself up for failure. Below are some simple steps you can take to help change your eating habits for lasting results.

1. Adapt the 80/20 Rule: Eat a whole foods healthy diet 80% of the time and allow yourself to splurge the other 20% of the time. This allows the mind to believe that it is not deprived. Sounds pretty abundant to me!

2. Upgrade one food per week: switch out white rice for brown rice, white flour for whole grain flour, white sugar for natural sweeteners such as honey or brown rice syrup.

3. Cut out one processed food/drink per week: give up your twinkies, this week, and see how you feel. Cut out your diet soda…just for a week. YOU CAN decide after one week if you want to continue to drink this over processed, chemical ridden beverage or if you want to be committed to your health. (for more on the effects of artificial sweeteners visit

4. Add one new whole food per week: if you’ve never had kale before, give it a try. Eat something you’ve never thought of eating. Having trouble knowing how to prepare it? Just email me or go online for tasty recipes at

5. Have a piece of fruit and a handful of nuts for a snack instead of those greasy, salty chips. The fiber in fruit, and the protein & fat in the nuts will help to keep you feeling full longer and will regulate your blood sugar.

6. Drink plenty of water: forego that afternoon soda and have water instead. . Drinking plenty of water keeps our appetite at bay and our body well hydrated. Sometimes we may mistake thirst for hunger. Drink an 8-oz glass of water and see how you feel after 15 minutes.

7. Cut back on caffeine: if you drink coffee, try cutting back by drinking half decaf with half regular. Or switch to heart healthy green tea! But remember, for every cup of caffeine you drink, you will need to drink extra water to hydrate!

These are just a few ideas for ways you can begin to eat healthy and abundantly. Once you start to make changes and adapt this healthy whole foods lifestyle, your cravings will subside and your body will no longer want the junk food. This will result in a natural weight loss, clearer skin, better digestion, less mood swings and so on. The list of benefits is endless.

Remember, allow yourself that 20% cushion so that you wont’ binge. Reward yourself with a treat after dinner, or an afternoon snack. Also be mindful that the healthier you eat, the healthier you will be, feel & look. We all know that old adage, “you are what you eat”. So adopt this as your new Mantra because it is the biggest truth that has ever been told!!!”

For a complete list of whole foods in the Abundance “Diet’, contact Missy at or visit her web site at


Recovery Week Is Over!

Today was Chest and Back. Good Ole Fashion work out. I was really looking forward to this routine today because it has been a few weeks since we had to do this routine and wanted to see how much stronger I had gotten.....I was pleasently surprised. I wasn't struggling like I was during the first few weeks. This program is really great. The Yoga has helped me with my strength and the results are enough to keep me focused even more on my next session of Downward Dog.

That Yoga posture is the pain in my bane....(I remember my wife asking me if I was ok when she heard me huffing and puffing in Downward Dog during my first YogaX session). Now she says..."You are doing Yoga much better now". The small victories will bring the biggest results. Tony Horton, the creater of P90X has a few sayings that keep you motivated while doing the workouts...."Keep Pushing Play", "Do Your Best and Forget the Rest" are just a few of the many Tonyisms you find yourself saying from time to time even when not working out!

I will knock out Ab Ripper X tonight when I get home.


Thursday, January 29, 2009

The Journey...Day 55

Today is a scheduled rest day and I really focused on having my eating plan together and in place to prevent eating badly. I have taken the word cheat out of my vocabulary when it comes to are either eating Clean wholesome foods or you are eating empty calories that your body would not crave if given the chance to adapt to a different way of eating.

I know longer crave empty calories! I have learned to listen to my body and feed it with good foods and drink water. Cutting soda's out of my eating plan has made a huge difference in how I feel. Most of the time when you think you are hungry, you are really thirsty for water. So Drink up! Hydrate


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