We’ve become accustomed to eating a certain way because, well, that’s the way it’s always been. We accept certain nutrition rules as inalienable truths when many of them are misconceptions. In this chapter, we’re going to review and rewrite the rule book, inserting new strategies to properly fuel our bodies.
We’ve been taught to get three square meals a day, avoid between-meal snacks, and not eat after dinner. No wonder we tend to feel bloated from overeating, hungry and lethargic between meals, and starved before bedtime.
To control appetite, regulate your blood sugar level (which improves concentration and helps regulate appetite), and build lean body mass, you must eat five or six small- to medium-size meals or snacks each day. That means you need to eat, on average, every 3 hours. Think of yourself as “grazing” throughout the day, instead of sitting down for three massive meals.
Frequent eating is like constantly throwing wood on the fire. Digesting food cranks up your metabolism and burns more calories every time you eat. When you eat only occasionally, the fire smolders and dies. A hot fire, on the other hand, burns wood continuously.
You can eat six times a day regardless of your job or lifestyle. The six “meals” are not going to be long, sit-down affairs. Three of your meals could be a piece of fruit and a handful of nuts. Take what you might have previously considered a large lunch and save part of it for midafternoon.
On the days you work out, which might be every weekday, you’ll consume pre- and/or post-workout recovery shakes. And since you’re eating more often, your traditional breakfasts, lunches, and dinners should be lighter.
If we don’t eat often, the most readily available substance for the body to consume is muscle. Many people believe that the first thing the body eats away is fat. But that’s a misconception—in point of fact, the body is remarkably resistant to fat loss and will turn to its lean muscle mass first, keeping that stored fat in reserve as long as necessary.
Many people try to get thin by not eating. They deprive their bodies of nutrients and, while they might look healthy, they may have dangerous blood profiles and a high ratio of fat to lean muscle. Their bodies are what I call “skinny fat” (others call them “skinny soft”). They look skinny, but they actually have a high percentage of body fat.
The last thing we want to do is lose lean mass. After all, we’re going to be working hard to build this lean mass, which produces power, stabilizes joints, promotes movement, and is critical for optimal performance. We lose a pound of lean mass per year after our mid-twenties, so it’s imperative to take action to maintain this lean mass and function.
To that end, we must eat often, which brings us to our next strategy . . .
Everyone has a different schedule. But like a good football, basketball, or hockey team, we’re going to use the clock to our advantage.
Here are three ways to schedule your six meals, depending on whether you work out in the morning, during lunch, or after work. I’ve also included some menu suggestions and a schedule for those who compete in early evening ball games.
6:15 a.m.
Pre-workout shooter (See “‘Shot Clock’ Pre-and Post-Exercise Nutrition” on pages 36 to 37.)
6:30 a.m.–7:30 a.m.
Workout
7:30 a.m.
Meal #1 (Breakfast: Egg-white omelet with vegetables)
10:30 a.m.
Meal #2 (Shake or snack)
1:30 p.m.
Meal #3 (Lunch: Tuna with fat-free mayonnaise and/or celery, lettuce, and tomato on rye bread, or as a salad)
4:00 p.m.–4:30 p.m.
Meal #4 (Shake or snack)
7:00 p.m.–7:30 p.m.
Meal #5 (Dinner: Grilled salmon with vegetables and whole wheat couscous)
10:00 p.m.–10:30 p.m.
Meal #6 (Shake or snack)
7:00 a.m.
Meal #1 (Breakfast: Oatmeal and a small piece of deli meat)
10:00 a.m.
Meal #2 (Shake or snack)
11:45 a.m.
Pre-workout shooter
Noon–1:00 p.m.
Workout
1:00 p.m.
Meal #3 (Lunch: Chicken breast on sourdough, pumpernickel, or rye bread with vegetables)
4:00 p.m.
Meal #4 (Shake or snack)
7:00 p.m.
Meal #5 (Dinner: A grilled cut of lean red meat with brown or wild rice and vegetables)
10:00 p.m.
Meal #6 (Shake or snack)
7:00 a.m.
Meal #1 (Breakfast: A bowl of Kashi cereal with blueberries)
10:00 a.m.
Meal #2 (Shake or snack)
1:00 p.m.
Meal #3 (Lunch: Chicken breast on a bed of spinach or lettuce with sliced tomatoes, a small sprinkling of nuts, and olive oil for dressing)
4:00 p.m.
Meal #4 (Shake or snack)
5:30 p.m.–6:30 p.m.
Workout
6:30 p.m.
Meal #5 (Dinner: Lean pork in Shake ’n Bake seasoning with vegetables)
9:30 p.m.
Meal #6 (Shake or snack)
7:00 a.m.
Meal #1 (Breakfast: Low-fat, low-sugar yogurt with flaxseed oil and/or oatmeal)
10:00 a.m.
Meal #2 (Shake or snack)
1:00 p.m.
Meal #3 (Lunch: Lean turkey on rye, pumpernickel, or sourdough bread with vegetables or a salad)
4:00 p.m.
Meal #4 (Shake or snack)
6:00 p.m.
Meal #5 (Light dinner: Seasoned grilled swordfish fillet with vegetables)
7:00 p.m.
Workout/ Game/Competition
9:00 p.m.–9:30 p.m.
Meal #6 (Post-workout shake or snack)
This might seem as if you’re eating a lot, but you’re not, if you consume smaller portions. We’ve become accustomed, especially in the United States, to eating super-size servings. Fast-food restaurants now refer to them as “value” sizes, to make you feel good about getting more for your money, even though you’re still pigging out on junk.
One of the best ways to avoid overeating and maintain a healthy metabolism is to pay attention to portion sizes. By eating smaller portions more often, you give your body a better chance to digest and get all of the nutrients from the food. A piece of fish or meat should be about the size of a deck of cards, and a serving of starches (rice or pasta, for example) should be the size of a baseball. On the other hand, it’s tough to eat too many vegetables.
Here’s one simple way to eat the proper portions: Use a smaller plate. Who says you have to use a 12-inch plate like you’re loading up at an all-you-can-eat buffet? We’ve grown accustomed to thinking that we’re not eating a full meal unless we fill up a whole oversize plate. By using a smaller one, it’s easier to eat the proper portion.
Most people eat dinner around 7:00 p.m. and don’t eat again until breakfast. That’s as much as 12 hours without food, so your body gets through this extended fast by tapping into your lean muscle for nourishment. But, if you have that last snack at 10:00 p.m. and breakfast at 6:00 a.m., you can minimize the effects of the fast while getting a full night’s sleep.
That final snack or shake at 10:00 p.m. should include something high in protein, since that helps build lean muscle. You also want fiber and essential fats (such as found in fish or flaxseed oil). For many people, a protein shake or high-protein meal-replacement bar might be an easy option. Fruit with lean protein and healthy fat is a good choice as well, since it’s full of antioxidants and jump-starts the regenerative process. So an ideal bedtime snack could be a protein shake with a teaspoon of flaxseed oil and a handful of blueberries. Or perhaps a glass of fat-free milk and a handful of almonds.
The bottom line is that by eating every 21⁄2 to 3 hours, you’ll maintain consistent energy levels and turn your body into an efficient, fat-burning machine.
When planning meals, it’s vital to consider the role of carbohydrates, proteins, fats, and fiber. Contrary to popular belief, they all must be included in an effective nutrition plan.
Carbs are our fuel, though the amount consumed must be proportional to your level of activity. If I fill up my car’s gas tank, drive 5 miles and then fill it up again, it’s going to overflow. But, unlike with a car, you might not realize you’re overfilling your tank and contributing to a higher level of body fat.
Generally speaking, the more active you are, the more carbs you want to consume. Since most people tend to be more active in the morning and afternoon, it makes sense to eat the majority of your carbs earlier in the day.
Every meal should include fruits and vegetables because of their fiber and nutrient densities. I recommend that you “eat a rainbow often,” which refers not only to the bright colors of fruits and vegetables but also to the fact that you should eat six small meals and snacks a day. Typically, your plate should consist mostly of colorful, high-fiber vegetables. There should be a piece of meat or fish the size of a deck of cards, and, if you like, a fist-size portion of brown rice or whole wheat pasta. There also should be some “good” fats in the form of, say, salmon or olive oil. (We’ll discuss fats in more detail later in this chapter.)
When in doubt, remember to “come back to Earth”—given a choice between something processed and something organic, go with the non-processed option.
Scouting Report: Carbs
Strengths: Provide energy for muscle function and act as the primary fuel for the brain. Some carbs, such as whole grains, fruits, and vegetables, are rich in fiber, helping to control appetite, slow digestion, and improve the health of your heart. Fruits and vegetables contain powerful antioxidants, helping to protect the body from the cell-damaging effects of free radicals.
Weaknesses: Processed carbs, such as white breads, pastas, and baked goods, provide little nutritional value and are converted quickly to sugar and easily stored as fat.
Ideal Players:
• Fruits and Vegetables: Apples, asparagus, avocados, beets, bell peppers, black beans, blackberries, blueberries, broccoli, brussels sprouts, cantaloupe, carrots, celery, cherries, cucumber, eggplant, field greens, grapefruit, green apples, green beans, green peas, honeydew, kiwifruit, mangoes, mushrooms, oranges, papaya, peaches, pineapple, plums, pomegranates, raspberries, red grapes, romaine lettuce, snap peas, soybeans, spinach, squash, strawberries, sweet potatoes, tomatoes, watermelon, yams
• Breads, Cereals, and Grains: Brown rice, Cheerios, couscous, Kashi, oatmeal, pumpernickel bread, quinoa, rye bread, sourdough bread, whole wheat bread
Bottom Line: Non-processed, fiber-rich, colorful carbs are essential to a healthy lifestyle. Eliminating carbs produces sluggishness, along with long-termnegative health effects. Carbohydrates are your fuel and should be consumed in proportion to your level of activity. Remember: A portion of carbs should be about the size of a baseball.
You never want your body to be deprived of key nutrients, especially when you work out. Yet many people exercise first thing in the morning on an empty stomach. Don’t get me wrong; exercising is a great way to start the day. In fact, that’s my only time to work out. But eat something before your workout, even if it’s just half an apple or a pre-workout “shooter,” which is something like a watered-down glass of orange juice with a scoop of whey protein or simply a glass of water with the scoop of whey.
Whey gets into your system quickly, which is especially important for eating prior to or immediately following a workout. I also recommend a post-workout recovery shake, such as Myoplex or Myoplex Lite, produced by EAS. These prepackaged, convenient shakes contain an effective ratio of proteins, carbohydrates, and fat, and are loaded with fiber, vitamins, and minerals. Since the shakes can be made by mixing water with a scoop or packet of powder in a covered plastic container or blender, they make a quick, easy, and portable snack that won’t spoil.
Ideally, you should have a shake right after the workout. At that point, your cells are wide open and screaming for nutrients, and by drinking one of these shakes, you expedite the recovery process and maximize the lean-muscle growth.
Recent research has also shown that the pre-workout shooter may produce an effect equal to a traditional post-workout recovery shake. The pre-workout shooter works its way into the bloodstream to give the muscle exactly what it needs at the earliest possible moment.
Because everyone who reads this will be on a slightly different schedule, there’s no one-size-fits-all routine I can offer. But if you remember the priorities—eating often and incorporating a pre-workout shooter and/or a post-workout recovery shake or meal—you can plan your day accordingly. (I’ll even customize this to your exact schedule at our Web site, www.coreperformance.com, to remove any guesswork.)
Strengths: A by-product of cheese manufacturing, whey (pronounced “way”) includes many essential amino acids that boost the immune system and promote overall good health.
Weaknesses: None.
Ideal Players: Whey protein is found in post-workout recovery mixes, so you will be getting them in your shooters, but you also might want to try adding an extra serving to your diet. The flavored powder tastes great sprinkled on oatmeal or mixed with milk, water, or juice.
Bottom Line: Whey provides numerous health benefits for a small investment of time and money.
Whey is quickly digested, which makes it great for eating around workouts. Many protein shakes combine whey protein with another type of slower-releasing protein, casein. This mixture provides a combination of fast- and slow-releasing proteins, which allows for complete coverage over the 21⁄2-to 3-hour window between meals.
Protein shakes accelerate workout recovery. You can buy shakes in a ready-to-drink (RTD) container, or easily make them yourself by mixing water with a scoop or packet of powder, so they’re a quick and easy snack that’s rich in lean protein but devoid of bad fats.
I strongly recommend Myoplex, a whey shake made by EAS, as well as many of their other ready-to-drink products. In the interest of full disclosure, let me say that EAS is one of my company’s strategic partners. Could you get the same value in similar products from other manufacturers? Perhaps, though I’ve been in this business for more than 15 years and I’ve yet to find more effective products. Not only that, but EAS was also the first company to meet the stringent “accuracy in labeling” standards of the NSF (National Sanitation Foundation) and the “banned-substance free” certification standards of the NFL and the NFL Players Association. I’m also a big fan of Amino Vital products. Yes, they’re another one of my company’s strategic partners, but I daresay that no other sports drink products on the market so effectively deliver the amino acids your body needs for greater fitness and higher performance.
PRE-WORKOUT SHOOTER IDEAS Either of these “recipes” will provide a great pre-workout boost.
• 1⁄2 cup orange juice + 1 cup water + 1 scoop whey protein
• 1 scoop EAS Endurathon + 6 to 12 ounces water
Bottom Line: Always have a post-workout shake or meal with carbohydrates and protein to aid recovery. Add a pre-workout shooter to speed up your recovery even more.
If you go on one of those diets without carbs, it’s like taking a sponge and wringing the water out. You’ll lose the water weight, but as soon as you eat carbs again—and you will at some point, because you need energy to function, and you can only go so long without carbs—then that sponge is going to fill up with water. Research shows that the weight will come right back, and with a vengeance; people often gain back all the weight they lost while following a diet that severely reduces carb intake—and more. As with all dieting, you’ll likely lose some of your lean mass in the process.
Popular diets have brainwashed millions into believing that carbs are bad, period. If something is high in carbs, don’t eat it. Virtually every restaurant chain and food manufacturer has transformed its menus and products to eliminate carbs.
Actually, carbs are essential for healthy living. Good carbs provide energy and are rich in fiber, and many are packed with powerful protective antioxidants.
So how can we tell the good carbs from the bad? Let’s start with the glycemic index, which is a measure of how a single food will raise your blood glucose level. For instance, let’s compare brocco li with cotton candy. If you eat 100 empty calor ies ofcotton candy, itdissolves quickly in your mouth and is absorbed immediately, sending your bloodsugar level sky-high.Givekids a high-glycemic food such as cotton candy, and they’ll bounce off the walls. Even adults feel a sugar rush.
The problem is that you crash quickly and end up feeling sluggish. Your body then craves more sugar. Cotton candy, not surprisingly, has a very high glycemic-index number.
If you eat 100 calories of nutrient-dense broccoli, however, your body will have to work much harder to break it down. Eating raw or slightly cooked broccoli (which retains its crunch) causes you to really chewit, while your mouth releases powerful digestive enzymes to help initiate the breakdown before the broccoli hits your stomach. It’s going to take your body more time to digest. The benefit is that the sugar from the food will be released into your bloodstream more slowly, giving you steady energy over a longer period. In addition, fiber-rich broccoli sates your hunger and will, ahem, keep things moving through your system. Broccoli, therefore, has a low glycemic-index number.
As a result, you should eat foods with low or moderate ratings on the glycemic index. But since we rarely eat just one food at a time, we need to think about the body’s overall glycemic response to everything on our plates. If you eat a high-glycemic food at the same time as some low-glycemic foods, the overall glycemic response is moderate, which is fine.
Another way to think of this is in terms of the glycemic load, which is computed by taking the food’s glycemic index and multiplying by 0.01, then multiplying that total by the number of calories per serving. I don’t expect you to actually do this, but the thing to remember is that the larger the portion of high-glycemic carbs, the higher the glycemic load will be.
Generally speaking, the lower the number on the glycemic index, the more natural the food will be. Your body has to work to get the nutrients out of these foods, and that’s good, because that gradual release helps regulate blood sugar. Look for natural foods with more color and fiber, since they control appetite, have more nutrients, and improve your cardiovascular system.
By controlling your blood sugar, you’re regulating the hormone insulin. If you’re constantly jacking up your blood sugar by eating only high-glycemic foods, crashing back down, and then eating more high-glycemic foods, you create a vicious cycle that results in increased calorie consumption and body fat levels, obesity, and perhaps even diabetes.
The reason we see so many overweight children these days, aside from an utter lack of exercise, is that much of what we feed them are high-sugar, high-glycemic processed foods that wreak havoc on blood sugar and provide little nutritional value. Not only does this have serious health implications, it can also lead to attention deficit disorders and wild mood swings that affect development and performance.
| LOW | MODERATE | HIGH |
| Sweet potatoes | Mashed potatoes | Baked potatoes |
| Yams | Sweet corn | Doughnuts |
| Green peas | Bananas | Waffles |
| Black beans | Cantaloupe | Bagels |
| Oatmeal (not instant) | Pineapple | Raisin bran |
| Peaches | Hamburger buns | Graham crackers |
| Oranges | Muffins | Pretzels |
| Apples | Cheese pizza | Corn chips |
| Grapefruit | Oatmeal cookies | Watermelon |
Overall, carbs are an important part of your diet when you consume them relative to your activity level and within the context of the glycemic index and glycemic load, which we’ll address below.
Strengths: None. It tastes good, which only helps food manufacturers. When low-fat and fat-free diets became a national obsession in the 1980s, manufacturers removed fat from their products. Instead, they dumped additional high-fructose corn syrup into it to make up for the appealing taste that the fat had provided.
Weaknesses: The reduced fat and added sugar in foods high in HFCS send blood sugar sky-high before crashing quickly. This process makes us hungry for more food, and so we will likely exceed our total caloric needs.
As a result, HFCS creates a vicious cycle, forcing consumers to eat more high-glycemic food to maintain that blood sugar rush, rather than eating foods the body needs to control appetite and blood sugar level.
According to a study published in the American Journal of Clinical Nutrition, Americans ate an average of about half a pound of high-fructose corn syrup in 1970. By 1997, we were consuming up to 621⁄2 pounds each, annually!
Ideal Players: None. Unfortunately, this sweetener is in everything, from soft drinks to ketchup to canned soup. It’s also prevalent in juices, breads, and every manner of processed food. Is it any wonder that obesity rates have soared over the last 3 decades?
Bottom Line: There’s nothing wrong with a little high-fructose corn syrup. If it’s listed first or second in the ingredients list, glance at the product’s nutrition facts label to see how much sugar is in the product, and if it’s more than 8 grams per serving, find a different brand or, if necessary, a healthier substitute. Generally speaking, avoid products with HFCS.
Strengths: Improves gastrointestinal health and function and helps prevent colon cancer, regulates blood sugar, and promotes long-term cardiovascular health by reducing cholesterol.
Weaknesses: None.
Ideal Players: Fiber is found in beans, many fruits, leafy green vegetables, legumes, oatmeal, whole grain products, as well as in supplement form. Sprinkle oat bran fiber on meals or in your shakes to improve their nutritional value.
Bottom Line: Fiber, found mostly in carbohydrates, is essential to overall health. People who follow low-carb diet plans deprive themselves of this vital source of nutrition.
Strengths: Builds, maintains, and restores muscle. Responsible for healthy blood cells, key enzymes, and strengthening the immune system.
Weaknesses: In order to build muscle, protein must be consumed with enough carbohydrate calories to provide the body with energy. Otherwise, your body will tap into the protein for energy. Certain forms of animal proteins contain high amounts of saturated fats—for instance, heavily marbled beef.
Ideal Players:
• Fish: Anchovies, calamari, cod, flounder, grouper, halibut, mackerel, mahi mahi, salmon, sardines, swordfish, tuna canned in water, tuna steak, sushi
• Shellfish: Clams/mussels, crab, lobster, oysters, shrimp/prawns
• Poultry: Chicken breast (if skinless), extra-lean ground turkey, turkey breast
• Meat: Buffalo, filet mignon, flank steak, 93% lean ground beef, 96% fat-free ham, London broil, lean pork loin, tri-tip, top and bottom round of beef, venison
• Legumes: Black beans, lentils, pinto beans, refried beans (if fat-free), soybeans (edamame)
• Dairy products: Cheeses with less than 2% fat, low-fat cottage cheese, Egg Beaters and other egg substitutes, egg whites, fat-free milk, and low-fat, low-sugar yogurt
Bottom Line: Adequate protein intake, spread throughout the day, is vital to long-term health.
I recommend that you consume 0.6 to 0.8 grams of protein per pound of body weight. If you weigh, say, 180 pounds, you would want to shoot for between 108 and 144 grams of protein per day. Generally speaking, the leaner and more active you are, the higher your protein intake should be on that scale.
That might sound like a ton of protein—and it is a significant amount—but consider how much protein is in common foods such as the ones listed below.
• Chicken (4 ounces, skinless, size of a deck of cards): 35 grams
• Tuna (6 ounces, packed in water): 40 grams
• Fish (6 ounces of cod or salmon): 40 grams
• Lean red meat (4 ounces): 35 grams
• Lean pork (4 ounces): 35 grams
• Reduced-fat tofu (6 ounces): 30 grams
• Cottage cheese (1 cup, 1% or 2% fat): 28 grams
• Milk (1 cup of 1%, 2%, or fat-free): 8 grams
Remember, too, that your pre-workout shooter or post-workout recovery mix is going to contain 20 to 45 grams of protein per serving. (See “‘Shot Clock’ Pre- and Post-Exercise Nutrition” on pages 36 to 37.) If you have one or two shakes a day, along with some combination of poultry and fish for lunch and dinner and a breakfast that includes yogurt or egg whites, you’ll easily meet your daily protein goal.
In addition to “eat a rainbow often,” here’s another rule of thumb regarding nutrition, specifically protein: “The less legs, the better.” The fewer legs something has—or at least had when it was alive—the better its ratio of protein to healthy fat.
Fish, for instance, have no legs, and fish is a tremendously healthy source of protein, provided that it’s not fried. Fish also provides omega-3 and omega-6 fatty acids, which promote cardiovascular health. Shellfish such as crab, lobster, shrimp, and prawns is the exception to “the less legs, the better” rule. Although they have many legs, they are better for you than red meat.
Chickens have two legs and also are a wonderful source of protein, provided the skin is removed and the meat is not fried.
Meat from four-legged creatures can be good, too, provided it’s a lean cut—that’s a key distinction. Red meat gets a bad rap, some of which is deserved since the heavily marbled meats are more tender and often have more flavor. But lean red meat is a tremendous source of important nutrients such as iron and phosphorus.
Pork, the so-called “other white meat,” also gets a bad rap. It’s usually fatty, but if you ask your butcher for a lean cut with little marbling, you’ll have a tasty and nutritious protein.
Strengths: Critical to good health and makeup of cell membranes. Fats release energy slowly, keeping the body sated and regulating blood sugar, and thus lowering glycemic response to other foods. Good fats provide powerful nutrients and antioxidants for cellular repair of the joints, organs, skin, and hair. Fats, especially those found in fish oil and flaxseed oil, also help with cognitive ability, mental clarity, and memory retention, and they have very strong anti-inflammatory properties.
Weaknesses: Not all fat is good—and saturated fats are very bad indeed. The difference in chemical structure between saturated and unsaturated fats produces significantly different effects on health. Saturated fats, which are usually found in meat and dairy foods and are solid at room temperature, raise serum cholesterol levels, clog arteries, and pose a risk to the heart.
At the same time, not all unsaturated fats are healthy. Vegetable shortening is also unsaturated, but it’s unhealthy. That’s because it contains trans fats, which raise bad (LDL) cholesterol but do not raise good (HDL) cholesterol. You may identify these trans fats on the label by looking for the words “partially hydrogenated soybean oil.” This artery-clogging fat is found in processed foods such as cookies, crackers, pies, pastries, and margarine. It’s also found in fried foods, especially those at fast-food restaurants, and in smaller quantities in meat and some dairy products. As of January 1, 2006, food manufacturers must list on their labels the amount of trans fat; some manufacturers have done so for more than a year. Even snack foods labeled “low-fat” can contain too much trans fat, so be sure to consult the labels.
Ideal Players:
• Oils: Fish oil, high-lignan flaxseed oil, extra virgin olive oil, canola oil, Enova brand oil
• Vegetables: Avocados
• Seeds: Pumpkin, sunflower, flaxseeds
• Nuts: Almonds, cashews, pecans, macadamias, soy nuts, walnuts. (Almonds were found in a recent study by Men’s Health® magazine to have the most nutritional value, followed by cashews, pecans, and macadamias.)
Bottom Line: Good fats, in moderation, are great for you.
One of the biggest health trends of the last 20 years has been the anti-fat movement. Everything had to be low-fat, preferably fat-free. “You are what you eat,” according to the popular saying, and if you ate fat, you were going to end up looking like the Stay Puft marshmallow man.
The best fats come out of nuts, fish oils, and seeds. Few foods have such an undeserved bad rap as nuts. As part of the anti-fat movement, people avoided them because they were high in fat. But nuts and seeds are a convenient source of protein and fiber, and they stick with you longer than many snacks, helping control blood sugar and appetite. A handful of nuts every day may lower the risk of heart ailments and Alzheimer’s disease. Unsaturated fats do not raise cholesterol levels, and research indicates that they actually can reduce it when substituted for saturated fats. The best unsaturated fats, liquid at room temperature, are found in olive oil, canola oil, flaxseed oil, Enova brand oil, and fish oils.
Fish oils provide powerful omega-3 and omega-6 fatty acids, which have antioxidant properties and are essential for good cardiovascular health and mental clarity. These are found in salmon, mackerel, lake trout, herring, sardines, and some types of white fish. Swordfish and tuna contain fatty acids, though not as much as salmon. Fish is a tremendous source of protein, and it doesn’t hit you with the saturated fats like some fatty meats do.
Everyone should have a bottle of high-lignan flaxseed oil and/or fish oil in the refrigerator. The body can convert flaxseed oil into omega-3 and omega-6 fatty acids, much like fish oil. A tablespoon or two a day—one in the morning and one in the evening—is all you need, and it can go into a shake or on top of oatmeal.
Olive oil is another excellent choice. It has great antioxidant properties, is good for cooking, and goes well with salads. Enova brand oil is new to the market and actually gets burned as energy. It’s less likely to be stored as fat, and has half the saturated fat of canola oil.
Strengths: None, though food manufacturers love that it’s so cheap and easy to create trans fat by adding hydrogen to vegetable oil—a process called hydrogenation. Hydrogenation increases the shelf life and flavor of the foods containing these fats.
Weaknesses: Trans fat raises the LDL cholesterol that increases the risk of heart disease. According to a 9-year study of 16,500 men published in the American Journal of Clinical Nutrition, researchers found that for every 2 percent increase in trans fat intake, men added one-third of an inch to their waists over the course of a year.
Ideal Players: None. Trans fat is found everywhere—in vegetable shortenings, some margarines, cookies, crackers, snack foods, and other foods made with or fried in partially hydrogenated oils.
Bottom Line: Try to avoid products containing trans fat.
We tend to take water for granted. It’s readily available, but instead we hydrate with inferior beverages ranging from soda to coffee to alcohol. For all of the advances in technology, we still have not come up with something better than water. It’s the perfect beverage.
If I said that you could do up to 25 percent more work or run 25 percent farther, you’d sprint through a wall to make that happen, right? Actually, it’s much easier. Just drink enough water before, during, and after exercise. Drink a gallon of water a day. Drink 2 cups of water first thing in the morning. Take a gallon jug to work and drink all day. Keep a bottle in the car.
If you want to reduce calories quickly, cut them out of your drinks. If you replace soft drinks, juices, sports drinks, and beer with water, or try “fitness” or “flavored” waters, you’ll cut down on calories and sugar. Without those calories for energy, your body will burn body fat and the higher-fiber carbs recommended by the Core Nutrition game plan for energy. You’ll lose fat and probably weight, too. For convenience, buy a case of bottled water and keep the bottles nearby in the refrigerator. That way you’re more likely to grab water instead of sugary drinks.
Water has a direct impact on the aging process. Because of dehydration, inactivity, and trauma from daily life, the connective tissues around our muscles and joints dry up over time, sort of like those chew toys for dogs that start out soft and pliable and end up stiff and brittle. Drinking lots of water prevents this process while improving your muscle tissue and flexibility.
As far as artificial sweeteners in soft drinks and other beverages go, recent research suggests that modest consumption of artificial sweeteners is a better alternative to high-fructose corn syrup and other sugars. Although I’m not a fan of diet soft drinks—it is better to drink water—diet soda is a much better choice than a regular soft drink that’s loaded with sugar. (A typical can of “regular” soda has about 150 calories, all from sugar.)
Instead of coffee, consider a healthier alternative such as green, white, or black tea. All of these teas have protective antioxidant properties.
Proper hydration regulates appetite. A lot of times, people think they’re hungry when they’re really just thirsty. If you’re trying to lose weight, have a glass of water before eating—it will help prevent you from overeating.
Always “think before you drink.” Are you drinking to stay hydrated, or to produce a certain response? If you substitute water for coffee, soda, and alcohol, you’ll have no problem drinking a gallon a day. Drink two glasses when you wake up, two glasses with every meal, and plenty of water before, during, and after working out. You won’t miss the caffeine. The Core Nutrition game plan helps you regulate your blood sugar and maintain your energy level, so you won’t feel quite the need to use caffeine as an artificial energy source.
Don’t assume that sports drinks are an adequate substitute for water, especially in everyday life. In fact, most are loaded with a ton of high-glycemic carbohydrates that elevate blood sugar and ultimately contribute to body fat (though sports drinks are critical for serious endurance athletes and for other athletes who compete in prolonged, intense activity). One of the most exciting hydration products to hit the market is one of my company’s sponsors, Amino Vital, which contains a combination of branched chain amino acids (BCAAs), arginine, and glutamine to support immune health, muscle recovery, and improve mental function.
Strengths: Studies suggest that moderate consumption of red wine reduces the risk of cardiovascular disease. Resveratrol, an antioxidant, is found in high concentrations in red grape skins. Some people also find that red wine enhances their enjoyment of food, especially red meats.
Weaknesses: Besides the obvious dangers of excessive alcohol consumption, alcohol also impairs our deep REM (rapid eye movement) sleep, which is essential for positive hormone release, body repair, and quality restful sleep. Alcohol consists of empty calories and lessens immune function. It decreases performance, slows the recovery process, impairs judgment, causes dehydration, and, of course, is addictive.
Ideal Players: Pinot Noir, Beaujolais, Shiraz, Merlot, Cabernet Sauvignon. If you don’t drink alcohol, consider adding grape juice or grape seed extract supplements to your diet, to obtain antioxidant properties similar to those found in resveratrol.
Bottom Line: Alcohol contains 7 empty calories per gram and should be consumed only in moderation. One glass of red wine, a few times per week, is an acceptable part of the Core Nutrition program. Always consume one glass of water for each alcoholic drink to prevent dehydration.
Chapter 4 Summary: A few simple nutritional strategies will make a dramatic impact on your health. Eat smaller portions more often, spread evenly across the day, containing a combination of lean protein, healthy fats, and less-processed carbohydrates. Your carbohydrate intake should be relative to your activity level. Eat “glycemically correct” carbs, high in color and fiber—the less processed, the better. Drink plenty of water, and add a pre-workout shooter or post-workout recovery mix to your routine.