Being a Nutrition Coach I always am telling my clients you MUST eat breakfast. From this advice I often get asked the question:
“What Do You Eat For Breakfast”?
Well I do try to eat variety in my breakfast, but sometimes my breakfast is a little boring. I am not a gourmet cook by any means. 
But to give an idea this is what my breakfast looked like so far this week.
Monday: This was a early morning for me so I had a quick blended shake which included: one large Fuji apple chopped up, 2 scoops of protein powder, 2 cups of water, one cup of dry quick oats, and a dash of cinammon, and one VGF 25+ for men tablet.
Tuesday: 1 cup of old fashioned oatmeal, with 1 cup of fresh pinapple and a dash of cinammon, 2 whole eggs scrambled with 5 egg whites, and one VGF 25+ for men tablet.
Wednesday: Egg sandwich made with two slices of Aunt Millies 100% whole wheat bread, 4 scrambled eggs whites, 2 whole eggs and slice of lowfat cheese, and one large fuji apple, and one VGF 25+ for men tablet.
Thursday: 3 slices of homemade pizza from the night before. This was made from: Whole wheat flour, oat bran, olive oil, natural pizza sauce, reduced fat mozzerela cheese, and fresh mushrooms. (want the recipe just ask) and one VGF 25+ for men tablet.
Friday: This morning is a low starch day. So I had two scoops of protein powder with water and blended with 1/2 cup of blueberries, 1/2 cup of strawberries, and one VGF 25+ for men tablet.
So this is what an average week of breakfast looks like for me. Variety is key so you don’t get bored but also your body gets a variety of nutrients each morning.
So make sure you make breakfast a daily habit!
Filed under Nutrition, weight loss by on Aug 1st, 2008. Comment. 
I know most of you wait till you are hungry till you eat anything. Unfortunately, this is a big mistake! What happens when your body is hungry? When your body is hungry it is craving anything it can get. Why? Because your blood sugar has dropped and it will crave something that is not healthy to bring that blood sugar back up. So that means you will be tempted to eat things that are high in sugar and high in fat. It means that going somewhere to buy that healthy lunch probably won’t happen. But that quick fast food drive thru will seem just perfect. So in simple terms you need to eat before your body gets hungry especially really hungry.
Eating when you’re hungry will cause a few things to happen:
- You will make bad food choices
- You will eat too much of that food
- This will cause you to not eat again for 5-6 hours and start the process all over again.
The best way to combat hunger and bad food choices is:
- Eating every 2-3 hours
- Eating a supportive meal (lean protein, fruit or vegetable, and a starchy carb)
- Eating natural non processed foods
So stop waiting till your hungry to eat! Look at the clock and start eating because it’s time to eat!
You can do it! You just have to plan ahead!
~David Modderman
Filed under Uncategorized by on Aug 8th, 2008. Comment.
Are you working out day after day and not seeing great results? Are you working with a trainer who seems to be kicking your butt, yet you’re not seeing the progress you like? Well I’m here to tell you it’s not just about the workout. If you’re not changing your eating habits then you’re not going to see the results you really want. I still see trainers on a daily basis give their clients a great workout and then send them on their way and never mention nutrition or what they are eating on the outside. That’s like a car salesman selling you a car without an engine. Without the right stuff going on under the hood and without the right fuel you will not see great results. If your trainer or you are not focusing on nutrition at some point you will fail………..not because you can’t do it! But because you are not applying the successful fat loss strategy…….which is proper nutrition in balance with proper exercise.
Maybe proper nutrition is the missing piece of the puzzle you have been looking for……
Like I always say “Any Trainer will give you a workout” I will give you RESULTS!”
Come see me and find out how.
~David Modderman
Filed under Nutrition by on Aug 13th, 2008. Comment.
I recommend supportive eating to all my clients. Which means eating in a way that supports:
1) Metabolism
2) Blood Sugar
3) Muscle Mass
4) Energy Levels
Eating supportively means you are eating every 2-3 hours and eating a lean protein, a non processed carb, and a fruit and vegetable in each and every meal. This can be a tall order for some. So here is a few small steps to make this a little easier. Remember the goal is not perfection it’s progession!
1) Eat at least 3 meals a day. This seems like common sense but the typical American doesn’t even do this anymore. Most will skip breakfast, have a big to moderate lunch, have a big dinner and eat junk the rest of the night. Most try to play catch up with their hunger late at night.
2) Eat something at least every 4 hours. That means if you had breakfast at 8:00AM then you should be eating again by 12:00PM and then again by 4:00PM and so on.
3) Try to get at least one serving of fresh veggies and fruit each day( a fast food salad doesn’t count). I recommend 5-7 servings of vegetables and fruit each day, but this is very hard to do. So start small and work your way up to more.
4) Take a Multivitamin. I hear people say all the time “I don’t take vitamins because I eat healthy.” Everyone can benefit from a multivitamin. Think of it as an insurance policy. I recommend a whole food vitamin like VGF +25.
5) Eat Lean Protein with each meal-this is the one I am not budging on. Protein is crucial for maintaining lean muscle mass, and burning fat not to mention it keeps you full and satisfied and also stabilizes blood sugar. So you must eat it with every meal.
So try these steps one at a time each day and before you know it, you will be improving your nutrition each day.
~David Modderman
Filed under Lifestyle, Nutrition, fitness, weight loss by on Aug 20th, 2008. Comment.
Is any other food or drink reported to have as many health benefits as green tea? The Chinese have known about the health benefits of green tea since ancient times, using it to treat everything from headaches to depression.
Here are just a few health conditions in which drinking green tea is known to be helpful:
- cancer
- rheumatoid arthritis
- high cholesterol levels
- cardiovascular disease
- infection
- preventing tooth decay
-
impaired immune function
What makes green tea so special?
The secret of green tea lies in the fact it is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). EGCG is a powerful anti-oxidant: besides inhibiting the growth of cancer cells, it kills cancer cells without harming healthy tissue.
Benefits of Green Tea for fitness and fat Loss:
- Appetite Control.
- Increase in metabolism during and after exercise.
How much green tea should you drink?
I recommend 4-5 cups of freshly brewed green tea a day. Bottled green tea is not recommended. Bottled green tea contains less antioxidants and usually more sugar and additives (if sugar free).
Drinking non calorie beverages like green tea and water will surely aid you in reaching your fat loss goals!
~David Modderman
Filed under Lifestyle, Nutrition, weight loss by on Aug 27th, 2008. Comment.
I went to the supermarket yesterday with a former client of mine. We met there to do one of my famous “Supermarket Tours” For those who are not aware during one my supermarket tours I take clients/individuals through the market for a full hour. We go through each section of the store examining and deciding what are good foods to choose and not to choose if ones goal is improving health and body compostion. These tours are usually eye opening for most people. I have never had a client leave a supermarket tour without them learning something eye opening on how than can improve their nutrition habits. Also, it teaches them how to choose and know what foods to buy and not to buy if they want to achieve their dream body.
Most of you are unaware that their are foods that are labeled fat free that are 100% fat. Most are unaware that most foods that are labeled sugar free contain ingredients that are just as bad for you.
What if I told you:
- Wheat bread was bad for you.
- Slim Fast will make you fatter.
- Most diet foods are killing your chances of losing fat.
- Your kids are being told to eat junk food everyday.
Want to find out why your last diet, and weight loss program was not successful?
Sign up for one of my Supermarket Tours and take control of your life and your body!
~David Modderman
Filed under Lifestyle, Nutrition, weight loss by on Aug 28th, 2008. Comment.