EPIC Strong Nutrition Philosophy


 

Fuel is gasoline and that is exactly what we need to set our day on fire. Screen Shot 2013 10 04 at 2.27.40 PM EPIC Strong Nutrition Philosophy

Most people that you see throughout the day make the mistake of not having proper fuel intake which leads to low blood sugar: The Killer of Dreams

The rise and fall of many people’s success can be measured with the rise and fall of their blood sugar levels throughout their performance in their specific field.

Going to bed with low blood sugar is counterproductive to that.

It is a myth when people say don’t eat and go to bed. As long as you do not eat more calories than you will be burning in the next 3 to 4 hours you will be fine. You cannot afford to have a night with these types of symptoms.  

When we walk into the world, we must always be at the top of our game. Life will ask us many different questions and talk about different things that require us to stay focused and on task. We have to be able to think sharply and react soundly when a situation arises. 

 
Below are some of the symptoms of low blood sugar. Keep in mind that all of these traits can kill motivation.

And the culmination of many days of this can destroy your dreams. Fuel has the quickest impact on your attitude.  EPIC Strong Nutrition Philosophy

Have no doubt, losing weight is all about calories in and calories out. And whether you lose fat or not is determined by your macro nutrient ratios. There is no one right way to achieve fat loss. It is whatever works for you.

Being conscious of blood sugar levels has more to do with performance nutrition than losing weight on the scale. Many clients come to us that are on prescribed medication to regulate their mind simply because they do not know how to regulate their blood sugar levels.

I have an unusual theory that water matters the most. So I’ve included some interesting information about water. But first, I know you’re curious about what to EAT to maximize your fitness quest.

Be good to your body.  Eat often and in small amounts. image EPIC Strong Nutrition Philosophy

Keep it interesting. Eating well does not mean you must eat certain foods at certain times of day.  Your body does not care if you eat dinner at breakfast and vice versa.

Water: If more people drank it, the pharmaceutical industry would collapse.

  • All cells are submerged in water. Screen Shot 2013 10 04 at 2.28.16 PM EPIC Strong Nutrition Philosophy
  • Water makes up 75% of your body weight.
  • The food you eat contains 75% water.
  • Water is involved in every bodily function.
  • Blood is 90% water and is responsible for transporting nutrients and energy to your muscles.
  • Water transports waste away from your tissue.
  • Body temperature regulation is controlled by water.
  • The digestive system operates with the help of water and joints are lubricated by it.

When you become dehydrated: 169584 294617990652196 28888618 o 300x300 EPIC Strong Nutrition Philosophy

  • Your body fights back by holding onto more water and you retain excess water.
  • Performance drops 20-30%.
  • Less water means more concentrated blood.
  • A 5% loss of body water equals a 10% loss of blood water making it more susceptible to clotting and unable to efficiently deliver oxygen to the brain and muscles.
  • Cannot transport substances from your tissues.
  • Your liver is forced to detoxify more substances making it less effective in metabolizing food.
  • After going over this information, it is easy to see that the body signals dehydration in countless ways other than a dry mouth.
  • Tight calves, tight low back, muscle cramps, headaches, torn muscles.

Carbohydrates  EPIC Strong Nutrition Philosophy

Carbohydrates is the preferred source of energy or fuel for muscle contraction. They help provide the body with energy for working muscles, provide fuel for the central nervous system, enables fat metabolism, and prevents protein being broken down as a source for energy.

Complex carbohydrates include whole grains, wheat, oats, brown rice, beans (such as pinto, kidney, and lentils), corn vegetables, fruits (only when combined with a protein and a fat), corn tortillas, potatoes (including sweet potatoes), and any food item that has not been processed through a machine.

These types of carbohydrates contain little or no sugar and contain the essential nutrients needed by the body (like fiber). Complex carbohydrates are also more difficult to breakdown in the body and absorb into the bloodstream causing the body to use more energy (calories) for digestion.

Simple carbohydrates include any form of sugar such as refined products including white flour, syrup, honey, alcoholic beverages, soda, juices, pasta, pizza, bagels, flour tortillas, white bread, pretzels, chips, cookies, and cakes.  The aforementioned food items cause blood sugar to rise and plummet very rapidly causing a quick rise and drop in energy levels.

Simple carbohydrates are easily digested by the body, meaning they use less energy to break down in the body leading to rapid absorption in the bloodstream. When combined with a protein and a fat, the absorption into the bloodstream is slowed and blood sugar levels are stabilized for a longer period of time.

Remember carbohydrates do not make you fat; eating more calories than your body can metabolize does. Vegetables are free, eat as many as you like with the exception of carrots, peas, and corn. Raw vegetables are better than cooked because they have nutrients that get lost in cooking. Rarely eat a carbohydrate by itself! Make sure it is combined with a protein and a fat to prevent it from being digested as a simple carbohydrate.

Protein

The principal role of protein is to build and repair body tissues, including muscles, ligaments, and tendons. It is also important for the synthesis of hormones, enzymes, and antibodies, as well as for fluid transport and energy.

It is not a primary source of energy (like carbohydrates and fats).  

Proteins are only used as an energy source when an individual fails to ingest enough calories from carbohydrates and fats (primarily carbohydrates)). This causes protein to be stripped away from the muscle causing a depletion of muscle and an increase in body fat.  The intended job for protein is to build muscle, enzymes, and hormones.

Fat

Fat is the primary source for energy for light to moderate intensity exercise. It is the most concentrated source of food energy and supplies more than twice as many calories as protein or carbohydrates.

Fat provides essential fatty acids (good fat) and is necessary for proper functioning of cell membranes, skin, hormones, and transporting protein to the muscle, and fat soluble vitamins (vitamins A, D, E, and K).

Two types of fat are saturated and unsaturated. The more hydrogen in a fat, the more density and saturation it contains. The easiest way to discern between a saturated and unsaturated fat is by checking the density. For example, when comparing butter versus margarine, butter is thicker. This means butter contains more saturated fat than margarine.

ALCOHOL

Here are some excerpts from some of the top health and fitness experts in the world: Screen Shot 2013 10 04 at 2.29.00 PM EPIC Strong Nutrition Philosophy

“Don’t drink alcohol. It causes an increase in blood sugar and fat storage, and it will lead to a sugar crash as well as an increase in appetite for carbohydrates.

 If you choose to have a drink, avoid sugary cocktails, beer, and wine. Stick to clear alcohols like vodka or rum with calorie free mixers like diet or club soda, and you can always do what I do and drink it all straight.”

        Jillian Michaels
        Fitness Trainer and Life Coach from NBC’s The Biggest Loser

“When Swiss researchers gave eight healthy men enough alcohol to exceed 25% of their daily calorie requirement, they found that booze actually impaired men’s ability to burn fat by as much as 36%. Booze also makes you store fat.

Your body sees alcohol as a poison and tries to get rid of it. So your liver stops processing all other calories until it has dealt with the alcohol. Anything else you eat while you drink will most likely get stored as fat.”

            David Zinczenko
            The Abs Diet

“You build this program around your lifestyle. I’m not going to tell you to abstain from everything; if I do then you won’t comply to the program. Alcohol may be part of your lifestyle, but I ask you to minimize it, maybe to one or two drinks per week. If your going to have more than that then I encourage you to have drinks with some health benefit, such as red wines which have flavonoids that act as antioxidants. Always drink one glass of water for every alcoholic drink.”
            
            Mark Verstegen
            Core Performance

“The addictive agent in alcohol is most probably the consequence of endorphin release from the process of establishing dehydration. Although the process is the same in men and women, in women it becomes more strongly and rapidly addictive than in men. The reason lies in the women’s ability to activate more quickly the endorphin–manufacturing system and its release in alcohol induced stress. This is probably why women become addicted to alcohol in about two or three years, whereas men become addicted in about seven years.”
                F. Batmanghelidj, M.D.
                Water and Salt: Your Healers Within

 Tracking your food

The most important factor is to be conscious of what is going in your body. If you stay within the A list foods your room for error drops dramatically. Track your food for a few days to see where you are at. After 3 to 5 days, you should have an idea where you are at. Keep it going if you find it beneficial.

You will also be communicating with your body and finding out what your strengths and weaknesses are. It will take focus, persistence, and vision to complete this one week evaluation of yourself. If you stay within the A list foods your room for error drops dramatically. Track your food for a few days to see where you are at. After 3 to 5 days, you should have an idea where you are at. Keep it going if you find it beneficial.

Screen Shot 2013 10 04 at 2.28.01 PM EPIC Strong Nutrition Philosophy
You are tracking your food intake to get an idea of how your eating is impacting your mind and body. Think of it as an X ray of your nutrition. This is the most efficient way of seeing how effective your eating is toward your daily life.

Food not only impacts how your body forms, but it also impacts your performance.

If you have constant low blood sugar from low caloric intake throughout the day, your ability to keep a positive mindset will be challenged.

Your body will battle your mind for attention and your daily tasks will become a challenge.

Many people skip breakfast and eat hours after they wake up. My reply is that they are not reaching their full mental and physical performance. You also have a 400% chance your going to gain fat! They have trained their mind and body to operate on deficient food intake. Deficient fuel intake = deficient performance.

Click here to find out what your daily caloric intake should be. Your caloric intake will vary between high and low days depending on your daily caloric expenditure. When in doubt, eat more and move more.

The phone app Fitness Pal is a great way to track your calories as well as your macronutrient ratio.