The Return of Food Rules Live!

Proper nutrition is important to achieve your health, fitness, and body composition goals. For those of you who have followed me for a while, you probably know my philosophy on nutrition. If not, here it is in a nutshell:

• Nutrition, biochemistry, physiology, and genetics are extremely complex. Eating, though should be a little simpler.

• I believe in educating people, not selling them a supplement.

•Your nutrition doesn't have to be perfect, but pretty good.

•Whole, unprocessed, local foods are the best.

•Yes, food manufacturers lie.

•I don't put people on diets. I am not a dietician.

•I feel people need a "nutrition framework" to guide them to making better choices.

•The most important variables for long-term successs are motivation and a strong sense of self efficacy.

A couple years ago I developed my five Food Rules and published them here on my blog to help clients with their nutrition. These simple principles help guide clients to make better decisions with their food choices. Thus, resulting in a more nutrient-dense diet, lower energy intake, and still a feeling of satiation. While many clients have applied these rules and seen great success, others needed more. The two things that most people lacked were basic knowledge about human physiology, and motivation/support.

In order to make the Food Rules more effective, last year, I started regular meetings to address the education and motivation issues people were having. These meetings were called Food Rules Live (FRL). They lasted for only a few months, as scheduling and an lack of an adequate facility where issues. However, after many discussions and the huge increase in clients in the last four months, I have decided to bring back the FRL meetings.

The bi-monthly meetings will focus on education, support, and application. The cost is $10 per person. The first meeting will be Saturday, March 3rd at 11:00am-12:00pm.

Food Rules 2.0: Updated Nutritional Strategies for Long-Term Fat Loss and Health

Last year, I developed my Food Rules to help clients improve their diets.  Prior to that, I would give clients personalized recommendations for Calorie and macronutrient intake.  It worked, for a while.  I found, like most of the research on diets shows, most people are horrible at adhering to any diet.  They may have some initial success, but after a even several months, they return to where they started.  I realized clients needed a more flexible nutritional strategy or framework, not a diet.  This was the birth of my Food Rules.

My Food Rules are a five-step guide to provide a flexible, long-term guide to healthy eating.  It is not simply a restriction of Calories, as this isn't always a practical long-term solution for most people.  My Food Rules are strongly supported by research of the last five years (including showing saturated fat intake is not associated with heart disease, grains can be addicting, and higher protein is satiating).  My Food Rules help you choose foods, not just count Calories and grams of fat, carbs, and protein.  They are also flexible and don't demand perfection.  I encourage you to break the Food Rules every tenth meal.  That is right, regular cheat meals.  Why?  Eating is and never will be simply pouring energy and nutrients into your body.  Eating has a huge social and psychological aspect that cannot be ignored.  So enjoying some home-made cookies or a pint of Ale every once in a while is encouraged.  But it won't knock you off the Food Rules wagon because you know it is part of the bigger picture.  A 80 or 90% adherrance rate over 12 months is spectacular and will offer significant results compared to 100% adherrance for eight weeks (usually followed by complete abandonment of the entire changes in your diet). 

My Food Rules, like most healthy eating programs work best in conjunction with exercise, especially strength training and higher intensity/shorter duration spurts of exercise (long, slow endurance exercise is good, but by itself provides inferior results).   As with my exercise training programs, my goal for you is to enjoy the process and for you to keep up these lifestyle changes forever.  I don't offer four or six week maximal fat loss programs.  And because of that, some people don't train with me.  There are many, many trainers that do offer that.  That is fine.  I have seen too many people go all-out for four weeks, just to never hear from them again until the following year....as fat or fatter than when they first approached me.  I have had numerous clients make huge changes in body composition, but it was because they get it.  It is a long-term lifestyle change.  And they are still training with me, two, three, and four years later (I have only been in business for myself for five years).  They have maintained their health and physique improvements, not yo-yoing up and down like the average American. 

What is new?  Well, as in any scientific field, we continue to learn more about nutritional science.  In fact, the last five years has been very interesting.  And, that is what I want to add to the five simple Food Rules steps.  I want to give clients who have a pretty good grasp on using my Food Rules, a little more powerful information to make eating simpler- like it should be.  When eating becomes simpler and easy, long-term adherrance improves.  If nutritonal counselling takes hours to do, how easy is that for a client to absorb and apply?  Not very. 

Food Rules 2.0

Preface:  Eat a variety of whole, least-processed, real animal, marine, and plant foods 90% of the time, when you are hungry, while you are sitting and relaxed, off a small plate.  Eat with family or friends.  Enjoy the food.  Follow the Food Rules everytime you eat (accept when you enjoy a cheat food item- umm, ice cream).  There is no Calorie or macronutrient counting, but usually meals are approximately: low in carbohydrates, high in fat, and moderate in protein (compared to conventional recommendations).  Consequently, total Calorie content is significantly less than the typical American diet.  Additionally, it is highly satiating and satisfying, and can be kept up forever.

1.  Avoid Sugar and Artificially-Sweetened Foods and Drinks.  Your body can't handle large or even moderate amounts of sugar.  The only time sugar (in a moderate amount) is tolerated well is immediately after a strenuous workout (as muscle and liver glucose-transporting receptors and glycogen-replenishing enzymes are very active during this period).  You could use this window of time (up to 2 hours post-workout) to eat a serving or two of sugar or refined carbohydrates (this is the only time to eat your Cocoa Crispies).  People who are more insulin resistant (waist greater than 38 inches, carry most of their fat in their abdomen, or a high triglyceride/HDL ratio) should still keep sugar/refined carbs low even during the post workout window. 

Stick to water, coffee, tea (possibly some milk if tolerated) all other times.  Avoid juices, sodas, diet sodas, and energy drinks.

2.  Limit Grains To Little or None, Choose the Least Processed:  Most of the grains found in American supermarkets are processed flour.  While 100% whole wheat and bran provide fiber and other nutrients, some people would benefit from eating them very infrequently because they still provide a concentrated load of carbohydrates.  Fruits and vegetables provide more nutrients per equal weight or Calories.  The lower carbohydrate load from vegetables and low-starch fruits will benefit those who are insulin resistant (waist greater than 38 inches, carry most body fat in the abdomen, or a high triglyceride/HDL ratio). 

Think of a carbohydrate concentration continuum (vegetables--fruit--whole grains--refined grains--sugar).  Choose more "diluted carb" sources from the left of the continuum over the right.

3.  Prioritize  Protein Every Time You Eat:  Protein is an essential nutrient, especially if you are performing strenuous exercise.  It also is very satiating.  Eat a serving each meal, it will make you feel full quickly and you will feel less hungry during subsequent meals.   Choose from a variety of protein sources (such as animal, marine, and plant), as they all offer different nutritional profiles, such as content of: vitamins, minerals, fiber, and essential fatty acids.  How much?  It should take you 10-15 bites to eat all of the protein-containing foods each meal. 

4.  Eat Naturally-Occuring Fat: Don't fear fat.  Every time you eat, choose foods (again, unprocessed animal, marine, or plant sources) that have a significant source of fat.  Without sugar or processed carbohydrates, they are satiating and self-limiting.  Fat has been demonized for decades, but more and more research shows that (without processed carbohydrates and sugar) it is not bad, even saturated fat.  Diets high in fat (and low in carbohydrate) are associated with improved blood lipids (increased HDL and decreased triglycerides).  Fat has several other positive biological roles.  Most naturally-occuring fat sources (animal, marine, or plants) are a mixture of monounsaturated, polyunsaturated, and saturated fats. 

The only fats you should avoid are processed plant oils, usually found in processed foods and margarine.  These contain higher levels of omega-6 and trans-unsaturated fats, which are linked to several health problems. 

5.  Eat As Much Vegetables, Fruit, or Berries You Want Each Meal:  These foods provide a ton of nutrients, fiber, bulk, and water.  They have a very low concentration of carbohydrates.  They are a good choice for those who are insulin-resistant.  The best choices are freshly-picked, local, and raw.  However, often cooked or frozen versions are still fairly nutritious. 

All Calories Are Not Equal

Counting Calories has been a basic tenet of weight loss for many decades. It is simple bookkeeping and usually works fairly well. However, recently there has been debate whether there is an ideal macronutrient (fat/carb/protein) ratio. While the compositions of diets can vary tremendously, and individual biologies do too, the Caloric measurement, itself, may be somewhat inaccurate. Let me clarify that. The Caloric measurement is very accurate outside the body (in a closed, laboratory calorimeter). However, inside our bodies not all Calories are equal.
There are three reasons why:

1. Thermodynamics- I am sure this is not the most fascinating topic for you, in fact, some of your eyes are starting to glaze over just at the sight of that dreaded chemistry term. But, I will explain in plain English. You are not a calorimeter; the energy exchange in the body is not 100% efficient. In fact, biochemistry is driven by a decrease in energy states. All you need to know is a Calorie outside the body does not always provide the same amount when metabolized inside the body.

2. Hormonal Regulation of Energy Use- The glycemic load (how much blood sugar rises) and insulin levels are most closely related body fat stores (or gain or loss). Foods that contain sugar and processed carbohydrates (and little fiber) enter the blood rapidly raise insulin levels. Insulin serves as the main regulatory hormone that signals the uptake and storage of glucose, often increasing bodyfat stores more than would be anticipated by excess Calories alone. Diabetics who start insulin therapy are a good example.

3. Metabolic Pathway Efficiency- A regular supply of glucose is vital. Carbohydrates (various types) are very efficiently converted to molecules of glucose. Although, amino acids can be converted to glucose, but at a higher energy cost. Amino acids are not as efficiently converted to glucose. Thus, 4 Calories of carbohydrates may not be equal to 4 Calories of protein.

So what does this all mean? It means that simply counting Calories may help with awareness and bookkeeping, but may not be as accurate in our bodies as it is in the lab. We need to consider the composition of the food and the macronutients. Or simply follow my Food Rules and make it simple!

Food Rules Live: Fat and Carbohydrate Metabolism Basics

In this Food Rules Live session I discuss the basics of fat and carbohydrate metabolism.  While the science can get extremely complex, I want to simplify and review the basics.  In the video, below, I discuss metabolic flexibility.  That is, our bodies are capable of shifting between fat and carbohydrate utilization as a main energy source, depending on the state of our bodies.  An understanding of basic human energy metabolism is important to provide context when discussing diet, fat loss, and performance.

Food Rules Live: Strategies to Help You Enjoy Thanksgiving Dinner and Feel Good About Yourself

With Thanksgiving coming up next week, I thought it would be timely to discuss strategies to enjoy your Thanksgiving without becoming a gluttonous pig.  Thanksgiving usually is the springboard for many Americans to begin their six-week gorge, fattening themselves like a squirrel preparing for hibernation.  But, it doesn't have to be that way.  Whether you are hosting 15 out-of-town guests or just attending yourself, there are a few strategies that you can employ to not only make Thanksgiving more enjoyable, but also leave you feeling good about yourself. 

My Food Rules are a set of five steps to help guide you to choose healthy food, keep you nourished, and keep you satisfied without resorting to Calorie-counting, obsessing, or binging.  They are self-regulating.  They can be applied anytime you feel hungry, including for Thanksgiving dinner. 

Thanksgiving, though, has become more than a meal.  It has become an all-day eating event.  It has become an excuse to eat, and eat, and eat some more.  Thanksgiving dinner becomes and all-you-can eat buffet, so an effective strategy to enjoy it is warranted. 

My strategy is simple.  Take a cue from fine, upscale restaurants.  Instead of sheer volume of food, make the focus on quality, presentation, environment, and company with your dinner.  Most dinners are more a buffet-style.  In that case, pick a (hopefully small plate, if you have that option), and prepare your plate like you would find in a fancy, up-scale restaurant.  If turkey is the main food you are eating (if you are a vegetarian, it may be something else), set it on a bed of vegetables (sweet potato, squash, mashed potatoes, asparagus, and other traditional Thanksgiving vegetables).  Don't pile your plate full of large scoops of various foods like an all-you-can-eat buffet.  Complete the presentation by adding gravy and cranberries.  Make your plate look appealing, like the Fillet Mignon below.  Eat slowly, putting your fork down with each bite.  Drink water before and during your meal (even if you have another beverage, too).  You will be surprised that you most likely will feel full and won't want to eat more after you eat that entree. 

After the main entree, leave the table.  Go for a short walk, do an activity, or just socialize in another room.  Allow yourself to enjoy a small piece of dessert.  Again, drink your water before and during the dessert (even if you have another beverage).  Remember, the first few bites of the desert taste the best.  After that, more dessert never tastes or pleases you as much as the first few bites. 

These strategies will allow you to enjoy Thanksgiving dinner without overeating or gorging yourself.  The food is one part of Thanksgiving and it should be enjoyed.  But, the presentation of the food, the warm environment of friends and family, and socialization complete this holiday.  Be thankful for what you have, enjoy your time, and feel good about yourself this Thanksgiving with these simple strategies!

My Take on the 'Convenience Store Diet"

Professor Mark Haub's Convenient Store Diet has become a popular story in the media and all over the Internet.  If you haven't heard of his personal diet experiment, the Kansas State professor of nutrition lost 27 pounds of body weight over 10 weeks by consuming an 1800-Calorie diet of mostly junk food, including Twinkies, cup cakes, chips, cookies, and the like.  The stuff that will make any health nut cringe.  The reason for his experiment was to show that Calories, no matter the source, are most important for weight loss; quantity trumps quality.  Additionally, not only did he say the results support the importance of Calories in weight loss, but his health improved on the same diet implicated for most of America's health woes.

Lets take a closer look at the results of his experiment. 

Body weight vs. Body Composition:

There is good evidence to support the fact that Caloric restriction does cause weight loss.  However, the rate of weight loss varies a lot among individuals (due to various factors like activity level, body size, individual biochemistry, etc.).  Fad diets, like the grape fruit diet, lemon water and cayenne pepper cleanse, the baby food diet (thanks Tracy Anderson) will produce a loss of body weight in the short-term.  Of course, they never last and just about everyone gains the weight back.  We have intrinsic energy balance systems that regulate energy intake and expenditure over the long-term.  Professor Haub demonstrated a short-term weight loss, like tens of millions of desperate Americans every year.

The composition of weight loss is overlooked in this article and during most Calorie-restricted weight-loss programs.  In the article, it mentions that Haub's body weight dropped from 201 to 174 pounds over 10 weeks, a fairly rapid rate of weight loss (~2.7 lbs per week).  Additionally, it mentions that his starting body fat was 33.4% (classified as obese).  His body fat decreased to 24.9% over the ten weeks, which looks impressive.  However, a little, quick math shows that this is not a very desirable change in body composition.  He lost 4.2 pounds of lean body mass (of which most is skeletal muscle).   I consider that undesirable and unhealthy.  More alarming, at a body weight of 174 pounds, he is still 24.9% body fat!   One hundred-thirty pounds of lean body weight on a male body is not very vibrant or healthy.  Wait a minute, these numbers are starting to look familiar.  He has become "skinny-fat," that means his weight and body circumferences are low or "normal", but his body fat level is high, with no muscle tone.   To put things in perspective, I have helped men and women who start at this body fat level lose body fat and gain muscle mass with strength training and no dietary changes.  It is easy see improvements in body weight and body composition at this starting point, but to lose 4.2 pounds of lean body mass in the process is definitely not desirable.

Is He Healthier?

This is debatable.  He did not develop a vitamin-deficiency disease over the 10 weeks because he supplemented with a multi-vitamin.  But, the impact of our nutrition on chronic disease is complex and may not be known for years or decades.  We are still trying to figure this out.  We can easily assume that he is missing out on a lot of micronutrients, protein, phytochemicals, and antioxidants, by limiting his food choices to processed foods.   But, over 10 weeks we just don't know. 

While the article mentions that professor Haub's blood lipid profile improved, this is the only evidence he has for claim of improved health.  I would argue that these changes in blood  lipids don't prove anything about health as cholesterol and lipo-proteins don't cause heart attacks or cardiovascular disease.  Beyond the blood lipids, we know nothing of how his health changed in the short-term, let alone how his health would be affected by months and years of his Convenient Store Diet.  


In Summary

Yes, professor Haub provided more support for the importance of the quantity of Calories on weight loss.  But, weight loss in itself isn't always indicative of health or performance.   While the Convenient Store Diet was able to decrease his body weight significantly and fairly rapidly, he did lose 4.2 pounds of lean body mass.  This is very concerning and in my opinion, unhealthy.  Additionally, we don't know the effect on his long-term health, but based on the 180 million other Americans' longer-term diet experiments with processed foods, I would speculate not so good.

Food Rules Live: Water and Weight Loss

In my most recent Food Rules Live session I discussed water and its role in regulating energy intake, metabolism, and weight loss.  Check out the video presentation below:



Take home message:  Drinking water beyond thirst can help you modestly decrease energy intake and very slightly increase energy expenditure.  However, the total energy is small and without dietary changes and exercise you are very unlikely to see any change in body fat.  Also, drinking extreme amounts of water (such as more than a gallon a day) can be dangerous and even result in death.

Food Rules Live, Session One

Today was my first Food Rules Live Session.  This is a bi-monthly (first and third Wednesday each month) healthy eating and fat-loss support group for clients and fans of Hubbard Training Systems.  We meet locally at Panera Cafe in Westfield, Indiana at 1:00-1:30pm.  I will also share what we discussed on Facebook and this blog.  Today's meeting we discussed what my food rules are and how to apply them to help guide you to choose quality nutrition while limiting quantity and still maintaining a healthy relationship with food (more on that important topic later). 

First of all, here are my five Food Rules to help guide you when deciding what to eat. 

1. Remove sugar-sweetened and artificially sweetened beverages.
2. Consume a serving (one for females or two for males) of protein (animal or plant source) each time you eat.
3. Don't fear fat.  Eat some naturally-occurring (unsaturated and saturated, not engineered trans-fats and processed vegetable oils) each time you eat.
4. Consume at least one serving of vegetables, fruit, or berries each time you eat.
5. Limit grain consumption to infrequently, choose the least processed version. 

The Food Rules leave some room for interpretation, as everyone is slightly different in their specific needs.  I reminded everyone today that the goal is to apply the food rules nine out of ten times that you eat.  No one is perfect, nor should you force yourself into that level of compulsion.  This helps you to maintain a healthy relationship with food.  Food is unique in the sense that we can't just avoid it like cigarettes or alcohol.  We need to eat multiple times everyday.  We need the hundreds of nutrients and energy that food provides on a regular basis.  Though, without a way to help steer us in the right direction, we can easily find ourselves uncontrollably inhaling an entire bag of potato chips or pint of ice cream.  

The Food Rules are a unique guide because:

1. They are supported by current nutrition research and have been applied successfully by many of my clients.
2. Are a practical and flexible way of choosing the best possible option (we don't always have access or time for the best options).
3. When applied correctly, help curb sugar-cravings and empty (and total) calorie intake.
4. Encourage a postive attitude toward food and encourage you to view eating as an opportunity to give your body the nutrients it needs (maintain a healthy relationship with food).
5. They can be used forever as they are not a restrictive diet.

How to apply the Food Rules. Whenever you feel hungry, choose (ideally whole) foods that can satisfy all five (or as many as possible) Food Rules.  Eat slowly and avoid distractions (driving, television, cell phones, etc.).  Pay attention to how you feel.  You most likely will feel full sooner than you anticipated.  You also will be less likely to be hungry very sooon (in less than 4-6 hours) or crave sweets.  How many meals you end up eating will vary, but for most people is usually 3-4 times per day.

While many clients have enjoyed success with my Food Rules, on-going support is very important for long-term success.  Food Rules Live provides bi-monthly support for all of you.  And don't forget the regular strength training for optimal results!

Hope to see you at the next meeting or hearing from you in the comments.