Eating the right food—at the right time—helps you to gain lean muscle, lose body fat, maximize your recovery and look great.

If you’re like most people who work out at Go Workout, you want to be on the cutting-edge of information that will help you not only make the most out of your workout, but to create a body that’s lean, healthy and looks great. Yet according to recent statistics, you’re in the minority. Not only are two-thirds of Americans overweight, but close to one-third of those who are overweight are considered obese.

Why is this happening?

The reason is simple: For the last five decades, our minds have been steadily programmed by the profit motivated processed food manufacturing industry and its evil twin — the profit motivated fast food industry. A consistent diet of self-serving programming has conditioned us to eat food that our bodies can’t process without becoming overweight and unhealthy. We learned what to eat, when to eat (Taco Bell’s 4th meal… “Taste great even late!”), and how much to eat from an industry that feeds itself (literally) on our unhealthy choices. Meanwhile, we still want nothing more than to live in a body that’s lean, healthy and looks phenomenal.

So what’s the answer?

At Go Workout, our mission is to give you “the simple truth about diet and exercise.” As such, the answer is simple: Whatever you do, don’t go on a diet. Don’t spend more time in the gym doing endless “cardio.” Just eat the food that Mother Nature intended…real food. Whole food. Food you can pronounce.

By following the five simple secrets below, you’ll learn not only what to eat but when to eat to give your body the fuel it needs to gain lean muscle, lose body fat and maximize your workout recovery time. As a special bonus, you’ll look and feel great:

Secret #1: Don’t Change, Just Make the Switch

Creating a healthy eating plan isn’t the least bit complicated, contrary to what nutritionists, dieticians and fad diet books would lead you to believe. In fact, you really don’t have to change what you eat as much as you have to “make the switch.” For example, by all means, eat bread! Just switch from eating bread made from unbleached, processed white flour to bread made from whole grain or stone ground flour. For an added bonus, make sure each slice has at least four-five grams of fiber.

Do you see how simple this can be?

By following the guidelines listed below, you’ll develop eating habits that will serve as the foundation for a lean, strong and healthy body for life:

• Bread – When it comes to bread, “if it’s enriched, ditch!” The first ingredient should be whole grain or stone ground flour. Ideally it should contain at least four-five grams of fiber per slice.

• Brown Rice – You can purchase it whole, pre-made or even frozen and ready to microwave. Check out Whole Foods for a phenomenal selection.

• Whole-wheat pasta – Although we all grew up on white pasta, whole-wheat pasta packs more fiber, leaving you fuller longer and energy levels nice and even.

• Cereal – Start you day with oatmeal. Steel cut or whole rolled oatmeal is best. Avoid the instant varieties as they usually contain sugar and additives. Or select a whole grain cereal like “Kashi” or “Fiber One”. Add fresh berries, skim milk and Agave Syrup for a delicious, healthy breakfast or mid-day snack.

• Load up on dark green vegetables like spinach, romaine lettuce, collard greens and spring mixes. Go for color by including red, yellow and green peppers, broccoli, brussel sprouts, asparagus, yellow squash, mushrooms and green beans. Antioxidant-rich foods like these not only help reduce free radical damage to your cells, but are rich in fiber which keeps you fuller longer which reduces your appetite which helps you stay lean!

• Fruit – Enjoy apples, peaches, pears, berries, cherries, grapefruit, plums, oranges, and grapes.

• Protein – Choose from among eggs, reduced-fat cheese, fish, chicken or turkey, lean red meat, buffalo, low-fat yogurt, beans, nuts and natural peanut and nut butters.

• Go nuts – Enjoy small servings of almonds, hazelnuts, brazil, walnuts, cashews or sunflower seeds for a healthy, energy-producing snack.

• Water – Develop the habit of drinking a glass of water first thing in the morning. Continue drinking water throughout the day. Three out of four people are chronically dehydrated and don’t even know it! Try not to complain too much about increased trips to the bathroom. The frequency drops as your body adapts over time.

• Essential Fatty Acids – 99% of most Americans are deficient in EFA’s (essential fatty acids.) To make sure you aren’t one of them, mix one tablespoon of high lignan flaxseed, hemp or a pre-mixed oil such as Udo’s Oil into your salad dressings, yogurt or protein shake ever day. Your hair, skin, brain and immune system will love you for it.

• Healthy Oils – Extra virgin olive, canola, walnut, sesame and grape seed oils are not only high in polyunsaturated and monounsaturated fat, but they also help you shed body fat. Choose salad dressings that not only contain these oils, but that are “expeller-pressed”, ensuring you receive the highest quality oil possible.

• Eat bananas, melons, pineapple, raisins, orange juice and kiwi in moderation. They are high in sugar and can spike your blood sugar levels quickly.

• Eat small portions of pumpkin, corn, and carrots due to their high sugar content and glycemic load.

• Cheat! Enjoy a “cheat day” once a week. On this day, eat anything you want (no kidding!). One of my favorite cheat meals is the Florene Mark pizza at Buddy’s Pizza (ask for the whole grain crust), a green salad, and a couple of beers. If there are any Kashi Dark Chocolate Oatmeal Cookies in the house when I get home, they’re history.

• For Pete’s sake, drink! Beer, wine and alcohol are not the villains they have been portrayed to be. Their carbohydrate count is lower than you’ve been led to believe. And most experts agree that a drink or two per day has health benefits, especially red wine. Just use common sense, keep it reasonable and enjoy.

Secret #2: Think of Your Plate as a Pie Chart

Proteins and carbohydrates are magic when combined together in a meal. Before you prepare your next meal, take a moment and visualize your plate as a pie chart. Divide your plate as follows: Fill one half with a lean protein source (e.g. chicken or fish). On the other half, place generous helpings of whole grains and/or vegetables and fruit. In the blink of an eye you have balanced your intake of protein and complex carbohydrates.

Secret #3: Think Five

Most of us were taught to eat “three squares a day” – breakfast, lunch and dinner. But if you want to get lean, lose body fat, stabilize your blood sugar levels and feel energetic all day, you’ll need to reprogram yourself to “think five.” This means eating small meals or snacks about five (5) times per day.

Now if the thought of eating this often feels overwhelming to you, try a meal replacement shake or protein bar for one or two of your meals. My personal favorite is EAS Myoplex, Ready to Drinks protein shakes, Myoplex Light and Muscle Milk (as many as two meals per day). Also, all of your meals don’t have to be the same size (as the next secret demonstrates!)

Secret #4: Eat Big in the AM, Small in the PM

Develop the habit of taking in the majority of your food early in the morning and tapering off as the day wears on. A good rule to remember is, “eat breakfast like a king, lunch like a prince, and dinner like a pauper.”

For example, enjoy a generous helping of energy-producing, starchy carbohydrates for breakfast to fuel your body and literally “break the fast.” For lunch, change your meals to include lean sources of protein and fiber-rich vegetables with a smaller portion of starchy carbohydrates (like brown rice, for example.) Dinner should consist of a small portion of lean protein and vegetables. It’s that simple. Throw a few snacks in between, don’t eat after 7PM and you’re golden.

Secret #5: Grocery Shop Outside

Most people do most of their grocery shopping on the inside aisles where all of the processed food is stocked. The more shopping you do on the inside aisles, the more processed food you’re purchasing – and eating! Instead, do most of your grocery shopping on the outside aisles of the grocery store. That’s where all of the whole, natural food is offered.

With packaged food accounting for 90% of what’s offered in most grocery store aisles these days, it’s no wonder many people consume vast quantities of processed food without giving it a second thought. And although they are convenient, these foods are often calorie rich and nutrient poor. Worse yet, they are loaded with trans-fats, cheap oils, excessive salt and low-quality sugar. Examples of these conveniently unhealthy foods include:

• Cake
• Cookies
• Crackers
• Pop
• Most cereal
• Salad dressing
• Fast food
• Lunchables
• Meals in a can

… and much, much more!

Processed foods wreak havoc on your metabolism, stimulate your appetite and set you up for a vicious cycle of cravings and binges. Avoid these processed foods as much as possible. Don’t be misled by labels claiming “low-fat,” “no-sugar added” or “low cholesterol” since many of these foods hide high levels of sugar, trans-fats and empty calories. Do your shopping on the outside!

A Final Word

Food is one of life’s greatest pleasures, and so is having a lean, strong and healthy body. This Food Guide was created to help you quickly and easily learn all you need to know to make smart food choices and at the same time, thoroughly take pleasure in eating delicious and satisfying “real” food.

P.S. As a special bonus, I’ve included my favorite protein shake recipes. They are perfectly balanced to jump-start your morning and fuel your workouts for optimal results. You’ll be surprised at not only how good they taste, but also how long they stick with you! The secret ingredient is oatmeal. Oatmeal? I know. If you’ve never heard of having oatmeal in your protein shake, you’re not alone. All the credit for this piece of genius goes to my brother, Tom.

If there’s an ingredient you don’t like, feel free to modify these recipes to suit your own taste. If you want to reduce calories, use water instead of milk or simply reduce portion sizes on any of the other ingredients. When it comes to protein powder, just choose a brand that tastes so good, you can’t wait to hit “blend.”

Enjoy!

Oatmeal-Berry Breakfast Shake

2/3 cup of whole oats
30 grams vanilla whey protein powder
10 oz. skim milk
1 Tbsp. high lignan Flaxseed oil
1/3 cup frozen blueberries, strawberries or raspberries
Add crushed ice for a smoother, colder shake.
Add Splenda, Stevia or Agave syrup to taste

Oatmeal-Chocolate-Banana Breakfast Shake

2/3 cup of whole oats
30 grams chocolate whey protein powder
10 oz. skim milk
1 Tbsp. high lignan flaxseed oil
½ ripe, frozen banana
Add Splenda, Stevia or Agave syrup to taste
Add crushed ice for a smoother, colder shake

 

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By Cheri Najor, Copyright 2010