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. 
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 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.
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 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.
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.
Fat loss doesn’t have to be that difficult. Try these simple steps and you’ll see just how easy it can be.
1. Eat smaller and more frequent meals – not only does this increase your metabolism every time you eat something, your body can more break down smaller meals better. Instead of having 3 large meals in a day, try to break them up into 5 or 6 smaller meals.
2. Drink more water and drink less pop - regular water intake helps to flush away waste products in the body. Get at least six to eight 8 oz. glasses per day. An easy way to do this is to keep a water bottle handy and drink from it frequently.
3. Move a little more throughout the day.- Park your car farther a way at work or when you go shopping.
4. Eat more lean protein – sources of protein include foods such as lean poultry, fish, eggs, lowfat dairy, beans, lean red meats, etc. Your body burns more calories digesting protein than either carbohydrates or fats. Protein also helps to support your muscle tissue, which burns calories all day long!
5. Take the stairs instead of the elevator – any time you can add in a little more physical activity, do it. This doesn’t mean you need to slog up 20 flights of stairs. Even a flight or two done regularly will add up.
6. Don’t wait till your hungry to eat - when you get hungry you will have a much greater tendency to overeat when you do finally get something to eat. As well, because your body is starting to go into starvation mode, it will be much more likely to hold onto whatever you give it.
7. Order small portions at restaurants – it’s tough to order small french fries when “supersizing” your order is such a great “value.” Take note, however, your real savings will occur in the calories that don’t end up on your backside.
8. Eat more fiber – fiber is very filling. By eating more fiber you will find yourself full sooner. This feeling of fullness will last a long time as well.
9. Wait 20 minutes between servings – your brain takes at least 20 minutes to register that you’re full. By waiting that long, you’ll give your brain a chance to realize that you don’t really need any more food.
10. Reward yourself on your nutrition plan - one thing I always make my clients promise is that they will reward themselves on their nutrition plan. The only thing I ask that they do is to reward ONLY when they have planned to reward. By planning when you are going to eat the foods you crave, you take back control of your eating habits.
This way you no longer “give in” to your cravings. You “reward yourself” for sticking to proper nutritional habits. Do this once or twice a week and you will feel far more in control of your eating.
In conclusion, if you follow even a few of these 10 easy tips in the long term, you will certainly notice a difference in your overall weight and health.
Will these 10 things be enough to reach goals alone? No, but it’s a great place to start!
~David Modderman
Filed under Uncategorized by on Jul 24th, 2008. Comment.
I want to start this paragraph out by stating that everyone needs a multivitamin. It does not matter how healthy you may think you eat, you need to be taking a quality multivitamin. The multivitamin that you take also has to be a two a day vitamin. There is no value in one a day vitamins, for they leave you undernourished at the end of the day. You need to take one with breakfast and one with dinner. It is important to take your vitamins with food for it will help with the digestion.
In fitness, the multivitamin is considered to be the foundation. It does not matter what your goal is, be it fat loss or muscle gain, without the multivitamin it will be a lot harder to reach your goal.
When trying to lose fat you are obviously going to cut down on the amount of food that you eat. When you cut down on food intake, being that you get your nutrients from food, you cut back on your nutrient levels as well. Now add in exercise. Exercise requires more nutrients. If you are exercising and your body does not have the amount of nutrients needed for the workload your body will pull nutrients right out of your muscle (nutrients are stored in the body’s muscle tissue) which is exactly what you do not want. This will cause you to burn muscle instead of fat, giving you a total negative result. If you take a good multivitamin your body will feed off of that and preserve your muscle tissue while burning fat.
Curious what multivitamin I take and recommend:
Men go here:
https://realresultsfitness.getprograde.com/vgfmen
Women go here:
https://realresultsfitness.getprograde.com/vgfwomen
Filed under Uncategorized by on Jul 20th, 2008. Comment.
I hear it all the time. A calorie is a calorie. As long as you burn more calories than you take in then you will lose weight. Well that is true in theory. But what if you are eating way below what your burning what happens then? Also not every food you eat is the same is it?
A 500-calorie donut and a 500-calorie balanced meal of chicken, brown rice, and broccoli are equal in calories outside the body, but as soon as they are eaten and swallowed your metabolism will metabolize or digest each food much differently. The donut will digest very quickly because of its high sugar and fat content. The sugar in the donut will create a high blood sugar spike and the sugar not used immediately will be stored as fat in your body. The fat and preservatives in the donut as well will be easily digested and have a great chance of being stored as fat. The chicken breast, brown rice and broccoli meal is much more complex with the high protein and fiber content, and this meal will digest in your body at a much slower rate. The slower digestion will give your body time to distribute the calories more effectively to be used for energy and rebuild tissue. This meal will virtually have no chance of being stored as fat.
A calorie is only a calorie before you eat it! Focus on getting balanced meals and the most natural foods possible and your body composition will thank you!
~David Modderman
Filed under Uncategorized by on Jul 15th, 2008. Comment.
11) If you feel pain when you are exercising just ignore it and keep working out. It will just go away by itself.
12) Smoke everyday..try to get alteast 3-5 packs a day.
13) Make sure again not to get any vegetables, but if you have to, then make sure they are covered with lots of butter and salt.
14) Cut out all the fiber out of your diet. Fiber does nothing for you.
15) Make sure all the foods you buy and eat are prepackaged foods thats say hydrogenated oil in the ingrediant list.
16) Never wash your hands throughout the day
17) Do not take your vitamins there is no reason to supplement your lousy diet with something beneficial.
18) Weigh yourself everyday and complain to me it’s not changing. Remember how much you weigh means everything!
19) Never get more than 3-5 hours of sleep. You don’t need it!
20) Lastly make sure you stay up late at night and watch tv. Don’t forget to eat lots of junk food while doing so.
Some of you might read this and admit that you do some of these or all of these. Unfortunetly, none of these things will take you down the path you want to go to be happy and healthy. Your goals need to be focused around being healthy and changing your lifestyle just looking for something thats get get you lose weight really quick. Any of these things above and listed the last few days are not going to kill you if you do once a in a while. But if these are things that are habits they will. So lets develop just healthy habits and keep the bads one to a minumum.
~David Modderman
Filed under Uncategorized by on Jul 9th, 2008. Comment.