supportive eating

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Do You Eat Enough Fruits and Veggies?

One of the biggest nutritional mistakes people make outside the gym is focusing on getting lots of protein for muscle recovery and starches for energy but then not getting enough fruits and vegetables.

I’m sure when you were a child your mother always told you to eat your fruits and vegetables! Why was this so important? This was so important because she new and was taught that fruits and vegetables were so important for you to grow up healthy and strong.

Now that you are older and full grown many of you have abandoned the fact that you still NEED your fruits and vegetables every day!

Why are fruits and vegetables so important? Lets take a look at some of the health benefits of fruits and vegetables:

-Fruits and vegetables are LOADED with fiber, vitamins and minerals that are crucial for tissue growth, repair and many other important body functions. The fiber, vitamins and minerals in fruit and vegetables are also shown to help treat, and prevent many chronic diseases like cancer, Alzheimer’s, heart disease and stroke!

– Fruits and vegetables are full of many phytochemicals that are important for optimal mental function. Do you suffer from depression, or attention disorders? Eat your fruits and veggies!

-Fruits and vegetables provide an alkaline load to the blood. Since proteins and grains present acids loads to the blood. Eating fruits and vegetables every meal will help prevent an acid/alkaline imbalance. Too much acid and not enough alkaline means loss of bone strength, and muscle mass, which means more body fat!

– Fruits and vegetables will help fill you up and control your appetite and blood sugar which in turn will help with maintaining energy and fat burning.

Make sure to get a healthy variety, think color. Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, like fiber, folate, potassium, and vitamins A and C. Some examples include green spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red watermelon, and white onions. For more variety, try new fruits and vegetables regularly.

You can not go wrong with eating fruits and veggies every meal! I recommend 2-3 servings (1/2 cup) of fruits and vegetables at each and every meal. This would be around 10-15 servings if you eat frequent supportive meals.

How do you get that many servings? Email me and I will talk to you about getting a quality green supplement or whole food vitamin.

Your Fitness and Nutrition Coach,

~David Modderman

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Proper nutrition is still the missing piece for most people and why they are not seeing great results after working out consistently every week. Whether you’re looking to just firm up, lose 50 pounds of fat, or build more lean tissue having proper supportive nutrition is a MUST. Over the next six weeks I will be focusing on the top 6 nutritional mistakes people make outside the workout.

1) Mistake: Focusing only on calories and not the ingredients
Over the last 12 years I have talked to and worked with thousands of people on their nutrition and eating habits. Even after so many years of nutrition coaching I still have people coming in asking the same questions and making the same mistakes nutritionally. There seems to be a new diet book or program out every month. Yet almost all diets focus on calories first and ingredients second or not all.

This is a problem and I will explain why:

A calorie is a unit of heat or energy. Every time you move you conduct heat and energy therefore your body actually needs calories to function and yes to burn more calories. Most people when I say the word “calorie” associate this with something negative. Many are wired to believe just by watching how many calories they eat alone is a successful weight loss plan. This is flawed because one would assume and are taught a calorie is a calorie. This is not true. Maybe, a calorie is a calorie outside the body but as soon as it’s put in your mouth and swallowed/digested it changes.

For example a 270 calorie Snickers candy bar compared to a 270 calorie 7 ounce grilled skinless chicken breast are equal in calories but do you think they are digested the same? Do you think they affect your metabolism and blood sugar levels the same? NO!

A candy bar will have a big ingredient list (many unnatural) and it will most likely contain a lot of fat (some trans fat –hydrogenated oils -the number one cause for heart disease) and lots of sugar, this sugar will spike your blood sugar levels and then it will crash it leaving you feeling like you want to take a nap about 15-30 minutes after eating it. After your blood sugar crashes you will eventually crave more sugar or fat to bring blood sugar back to normal…unfortunately blood sugar will never stabilize from this food. The candy bar contains fat and sugar and comes with very little natural ingredients so this will have little or no effect on your metabolism. (0-.5% increase on metabolism during digestion)

Snickers ingredients are: milk chocolate (sugar, cocoa butter, chocolate, skimmed milk, lactose, milkfat, soy lecithin, artificial flavor), peanuts, corn syrup, sugar, skimmed milk, butter, partially hydrogenated soybean oil, lactose (a milk product), salt, egg whites and artificial flavor.

So let’s now take a look at that 270 calorie 7 ounce grilled chicken breast. The chicken breast will contain mostly lean protein; it has only one ingredient CHICKEN. It has little fat and contains almost all protein (the most thermic macro nutrient)so this would literally have a very positive leveling effect on your blood sugar give you stable energy and increase your metabolism by up to 20-40% during digestion. The chicken breast will also fill up you longer than any candy bar would.

Still think a calorie is just a calorie? If your goal is long term fat loss the ingredients are much more important than the just calories. Most fail to realize how many calories they actually need to burn fat it’s probably a lot more than your 800-1200 calorie diet plan, and if this all you are all eating good luck losing fat and keeping it off for the rest of your life.
If you’re buying 100 snack packs of cookies thinking this is a good way to lose fat (not just weight) and keep it off you are severely misinformed. One hundred calorie pack of cookies or a 200 calories serving of natural hummus and carrots which is better for weight loss? The hummus of course! Look at the ingredients first not just the calories!

Avoid anything with a long list of unnatural ingredients no matter what the calories are and what it says about being healthy on the front of the package. You should be looking for and eating real whole natural foods and ingredients.

Look for Mistake #2 next week!

Your Fitness and Nutrition Coach,
~David Modderman

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(some information referenced from Phil Kaplan’s article 2011 Mistakes)

Here are the fitness and nutrition mistakes most people will make in the first 2 weeks of January and beyond.

1. Going On A Fad Diet
Every New Year comes and people seem to start a diet. Whether it’s an extreme fad diet like detoxing your body, eating only soup or crackers or doing something that restricts calories like Weight Watchers, or South Beach. Following a “DIET” is a flawed approach. Most people fail to realize after all these years that any diet that restricts calories, or certain foods is doomed for failure! “BUT it worked for me before David! I lost 25 pounds on the Weight Watchers program.” My answer is well if it worked so well why aren’t you still doing it? And why are seeking me for help? :-) Sure maybe a low calorie diet will help you lose weight temporary but how will it effect your body long term? And can you maintain it for the rest of your life? Most diets will destroy metabolism. All restrictive diets will fail What people need is a balanced supportive nutrition plan with the right amount of calories, that includes real natural foods. The most successful plans to follow are those that will not restrict calories and will provide everything your body needs to build lean muscle, increase metabolism and BURN fat like a machine.

2. They will overtrain or not train properly
Overtraining is extremely common.. It’s the curse of most New Years Resolutions. For most motivation is quite high, yet the body’s recovery ability is low. The first few days of January, most will arrive at the gym, lift weights, bust out a few rounds on the treadmill or elliptical, and then do a few crunches or pushups before bed. For a few days you’re motivated and sore. Then . . . just sore. Then . . . you skip a few days and the soreness retreats, but so does the motivation. You need recovery to see results yet you must also train correctly to see the best possible results. This bring us to mis-training. Mis-training is a little different.

I am amazed how many people I see or talk to who have certain specific goals of losing weight or building muscle yet they are doing all the wrong things to reach their goal. If your goal is fat loss (not just weight) you need to create the correct environment to burn fat. Balancing on a bosu ball, taking 2 minutes rest periods between sets, and doing 2 hours of cardio a day is the not the answer. Yet, people are doing/trying this methods everyday with no results. It’s about following the right amount and type of resistance training, moderate aerobic exercise, and eating the right foods to increase your metabolism. Creating the right calorie deficit (not excessive) and then getting adequate rest is crucial. One of the best you things you to get better results is to get off the weight machine circuit at the gym and start to use all your muscle groups like you move in the real world. You should be training your body how it moves in the real world and burning more calories. You don’t live in a stationary position so you should NOT exercise that way.

3. They will buy the latest fad supplement or weight loss drug on the market.
I will make this very clear there is not a drug or supplement that will burn fat without the help of the right exericse and the right nutrition. If anyone says this supplement “WILL WORK” they are lieing because no supplement or drug will work on it’s own. Don’t waste your money on drugs like “Alli” or stimulants that contain caffiene. Most supplements that contain caffiene or stimulants (fat burners) that are highly addictive and can actually increase body fat long term do to increasing your cortisol levels (stress hormone) The only supplement that most people need to aid them in losing weight is a good whole food vitamin. The reason? Most fail to get all the nutritients they need from their nutrition so a good whole food vitamin will fill in those gaps. What whole food vitamin do I recommend? You can find it by clicking here: Whole Food Vitamin

4. They’ll cut carbs and calories
What are Carbs? Are carbs even carbs anymore? There are so many things labeled ‘healthy that are not” Carbs are our bodies preferred energy source. Yet, most people think they need to be eliminated completely to lose weight. This is not a good idea carbs are used for fuel to give us energy and help spare our proteins for muscle recovery. Our body is a machine and carbs and are fuel for that human machines. What are calories? Calories are a unit of energy! Meaning if you are not eating enough your body will actually feed of your own muscle to supply it with the energy it needs. Most people do not realize how many calories they need to eat in order to lose fat and keep it off. Don’t cut carbs or calories if you are looking for a long term solution for fat loss.

5. They’ll still expect aerobic exercise to be the answer
Most physcians still tell their patients the best exercise is to “walk.” Women still tend gravitate toward aerobic exercise classes and shy away from weights. Men and women find biking, rollerblading or running enjoyable and they mistakenly assume it fully takes care of the exercise component. Unless your only goal is to get more effecient and running or biking, then aerobic exercise will never be enough you to reach your goals. Aerobic exercise though important is still just a piece of the fat loss puzzle. One needs to challenge and protect muscle (even building a little bit won’t hurt) through resistance training. Resistance training is the key to maintaining/increasing muscle and increasing ones metabolism. Not to mention increasing bone mass and strength.

6. They’ll make too much of a drastic change and step a little too far outside of their comfort levels
Maybe this is you……, You went out on New Year’s Eve knowing it’s going to be “the last time.” January 1st, or perhaps January 3rd (Monday), you’re going to stop drinking beer, stop eating pizza and desserts, workout every day, and think only positive thoughts. The positive thinking is a good step, but you’ve developed habits that are with you until they’re replaced by new behaviors. Trying to change everything all at once is most likely gonna set yourself up for failure. You need to have solid structured plan of progressive steps in place or most likely you will not move forward effectively. For most cravings try to drive you to what you’re body is used to. Reduction in caloric intake leads to energy compromise, and then, before you know it, you’re failing to recover.

What you NEED is a properly balanced nutrition and exercise plan where you can set realistic goals, and from there continue to progress with the lifestyle change you need. You’re health fitness should just not be a 12 week program or 60 day journey but a journey that includes the rest of your life.

Your Fitness and Nutrition Coach,

~David Modderman

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Ever find yourself in the same old rut when it comes to your workouts? Doing the same workout over and over is not only
boring—it also slows down your results by not giving your muscles a chance to recover. You need to alternate your exercise routine, for example I have my clients switch their program around a minumum every 2-4 weeks but usaully every other week we change something about the workout around. This can be done very easily by changing your reps, sets, rest periods, and even your tempos around. It doesn’t mean you need to do a different workout each day but the more you can mix it up and keep your body guessing the more your body will respond.

One thing to keep in mind is your body responds best when you focus on one goal at a time. If you want to lose fat then you must put all your focus into an effective exercise and nutrition plan to lose fat. I see far too many people wanting to lose fat but not doing a workout or weekly exercise routine that is most effective to reach this goal. Running marathons, triathlons, and taking aerobic classes will most not likely get you leaner and help you keep it off. But the right balance of resistance training, interval training, and the right balance of nutrition and calories will.

Mix up your workout, keep your body guessing, but make sure you have a clear focus on what your goal really is and have a clear path on how to get there!

Your Fitness and Nutrition Coach,

~David Modderman
david@davidmodderman.com

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weight loss help

10 Reasons You’re Not Losing Weight-Part-1

10 Reasons You’re Not Losing Weight-Part-2

    10 Reasons Why You’re Not Losing Weight-Part 3

Reason 5) Eating Too Much

Eating excessive calories is probably the number one reason people are not losing weight. With the rise of fast foods and unhealthy foods everywhere we turn its no wonder that obesity has effected our population so much. It is said that Americans today eat 30% more than they did 20 year ago. Food is sold in bigger containers, and portions in restaurants have increased as well. When you eat more than your body burns these calories will most likely be stored as fat. The most effective way to treat overeating is to focus on eating less food but not starving your self. Focus on eating smaller portions, but also eating fewer calories. An easy way to do this is to eat smaller more frequent meals, and control the size of the portions you are getting. Not to mention getting less fat in your meals (which is higher in calories than protein and carbohydrates), and concentrate on getting leaner proteins, and more fruits and veggies. These natural foods will fill you up and be used efficiently for energy.

6) Not Eating Breakfast

If you want to really lose weight and keep it off you must eat breakfast. Breakfast is the most important meal of the day for many reasons. Studies show that people who skip breakfast are 4.5 times more likely to be overweight.

The average 8 hour of sleep burns 450 calories. You must try to eat within 60-90 minutes after waking. Adding breakfast is what starts your metabolism up and prepares it to burn the rest of the day. If you skip breakfast your metabolism slows down and your blood sugar drops. You will increase hunger, have less energy and most likely store fat. You will crave high sugar, high fat foods, and tend to crave calories late at night. A recent study from the Weight Control Registry out of those who lost at least 30 pounds and maintained it for at least one year ate breakfast every single morning.

Look For Part 4 Tomorrow!

Your Fitness and Nutrition Coach,

~David Modderman
david@davidmodderman.com

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Have you seen this new tv commercial ad?

 

 

I can’t believe that they are trying to decieve you that High Corn Syrup maybe is not bad for you?

Give me a break!

High-fructose corn syrup is a sweetener and preservative used in many processed foods. It is made by changing the sugar in cornstarch to fructose another form of sugar.

High-fructose corn syrup extends the shelf life of foods and is sweeter and cheaper than sugar. For these reasons, it has become a popular ingredient in many sodas, fruit-flavored drinks and other processed foods. Check your food labels. You may be surprised by how many foods contain high-fructose corn syrup.

Nutrition experts blame increased consumption of high-fructose corn syrup for the growing obesity problem. One theory is that fructose is more readily converted to fat by your liver than is sucrose, increasing the levels of fat in your bloodstream.

The facts about High Fructose Corn Syrup:

  • The average person consumes roughly 78 lbs a year worth of HFCS with an average close to 500 calories/day.
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  • Because obesity rates rose sharply in conjunction with HFCS consumption, researchers pointed fingers at the sweetener as a cause.
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  • The chemical make-up of HFCS differs from that of glucose in that fructose isn’t broken down before it arrives in the liver, and is instead converted to fat.
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  • Also, research has shown fructose to have a negative impact on insulin and leptin – the result being greater hunger.
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    Main Points to consider:

    Common Foods High in HFCS

    • Regular soft drinks
    • Fruit juice and fruit drinks that are not 100 percent juice
    • Pancake syrups
    • Popsicles
    • Fruit-flavored yogurts
    • Frozen yogurts
    • Ketchup and BBQ sauces
    • Jarred and canned pasta sauces
    • Canned soups
    • Canned fruits (if not in its own juice)
    • Breakfast cereals
    • Highly sweetened breakfast cereals

    Problems Caused by Too Much HFCS

    • It can lead to higher caloric intake
    • It can lead to an increase in bodyweight
    • It fools your body into thinking it’s hungry
    • It increases the amount of processed foods you eat, thereby decreasing your intake of nutrient-dense foods
    • It may increase insulin resistance and triglycerides

     

    Is HFCS worse than sugar? Maybe not but since when is sugar good for for you? Atleast sugar is not man made in a lab.

    Avoid it!

    How? Cut back on pop, regular and diet and read your food labels it’s in everything!!

     

    Your Fitness and Nutrition Coach

    ~David Modderman

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    Sometimes my clients are shocked when I tell them I eat pizza once a week!

    I know what your thinking “David don’t you preach supportive eating and no fast food”?

    Well yes I do…..but you must also realize I preach having a day once a week where there is no rules. I believe that if you follow a sound nutrition plan 90% of the time you SHOULD reward yourself 10% of the time for being good and working hard.

    So does that mean I endorse having a Hot- N- Ready $5 pizza once a week?  :-)

    Well yes I say it’s ok if you can have it the same day every week and you can eat supportively the other 90% of the week. I personally only have take out pizza once every 3-4 months.  So how do I get pizza once and even sometimes twice a week and not mess up my plan?

    I make homemade pizza once a week….and guess what it’s healthy!

    There are so many foods out there that are not good for you when you buy them already premade, but if you make them from the right ingrediants they can be very healthy for you! If you think what is actually in pizza its really not hard to think how to make it better for you.

    My pizza has no bleached or enriched white or wheat flour, no high fructose corn syrup (hidden in the sauce), and no hydrogrenated oils.

    So without further ado I give you:

    DMODD’S WHOLE WHEAT PIZZA CRUST.

    Ingredients:
    2 1/2 cups whole wheat flour
    1 package active dry yeast/instant yeast
    3/4 teaspoon salt
    1 cup hot tap water (120 – 125°F)
    1 tablespoon extra virgin olive oil
    1 tablespoon of organic honey

    Directions: Preheat oven to 425°FTo prepare pizza dough, stir whole wheat flour; lightly spoon into a measuring cup and level flour. In large mixing bowl add one cup of hot water and one packet of yeast and let sit for 5 minutes. Combine whole wheat flour, olive oil, salt, and honey or sugar. Stir by hand vigorously until all ingredients are well mixed; about 3 minutes. Then lightly spray your hands with olive oil cooking spray and knead the dough with hands and fist for about 1-2 minutes. Cover bowl with plastic wrap and let rise to desired size. Place dough in greased (use olive oil or canola oil cooking spray) 15 x 10 x 1-inch jelly-roll pan or 12 to 14-inch pizza pan. Press dough to cover bottom of pan and up sides to form a rim. For a crispier crust place the dough in pizza pan in heated oven for 1-2 minutes before adding sauce and cheese.
    Add pizza sauce of your choice and your favorite pizza toppings; bake in oven 14 to 16 minutes or until crust is golden brown and toppings are done. 
    Servings: Provides 8 servings 
    Calories/Serving: 146 calories/slice of crust only  
    Nutrition:One slice of crust only provides approximately: 146 calories, 5 g protein, 27 g carbohydrates, 4 g fiber, 2 g fat (0 g saturated), 0 mg cholesterol, 37 mcg folate, 2 mg iron and 219 mg sodium. I personally use all natural sauce (low sugar), fresh mushrooms, reduced fat mozzarela cheese. 

    For the meat lovers: use turkey pepperoni, lean ground beef, cooked diced chicken breast.

    Veggie lovers: peppers, onions, mushrooms, etc.

    I make a cheeseburger pizza do die for, just mix half reduced fat mozzarela, and half reduced fat cheddar cheese, and add in some extra lean ground beef (96/4).

    Did someone say PIZZA! :-)

     

    ~David Modderman

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    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

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    supporitve
    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 mealthis 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

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    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