The Color Code

If you want to find out the benefits of produce just look at the color.

Blue and Purple: Brain and memory

eggplant, blueberries, purple cabbage

Greens: Vision and oral health

broccoli, green beans, brussels sprouts

White: Immunity

Cauliflower, mushrooms, garlic

Yellows, oranges and reds: Heart health

carrots, squash, bell peppers

Hopefully that helps you out 🙂

The Science Of The Cheat Meal

Today I’m going to explain why cheat meals are not just ok but in many cases needed, but first let me explain a bit more on how your body works.

Chronic overeating (especially the wrong things) makes you fat.You knew that.

Chronic under eating KEEPS  you fat.You might not have known that.

That’s why normal “diets” stall and ultimately fail.We go from states of overeating to states of damn near starving. Your body freaks out and holds on to its stored body fat through a series of hormonal checks. Now if you are always way below on your calories or I should say nutrient intake keeping your body in a “starvation diet” these hormone levels are never high enough to release fat from the body which we will get into.

One of the big hormones involved is leptin. It is considered one of the most important hormones in body fat regulation. Leptin is nice and high when we eat a lot. Also when we carry a lot of  body fat. When leptin is nice and high your body has no problem allowing fat loss to occur.Understand that it does not just happen because leptin is high, there has to be  a reason forthe bodyto giveupthe bodyfat.

That is where a caloric deficit comes in.That means we need to consume less calories then we burn, which I’m sure you’ve heard before.Eat less and move more which means diet and exercise.


Uh, no.You see that is where the problem comes in.When calories are restricted leptin levels begin to fall.When leptin levels are low the body will bring all fat loss to a halt. Great,now what?

It seems we have no choice but to eat more to get leptin levels up. But if we eat too much we get fat.See the problem? It can be a vicious circle.
But there is good news- We can use this information to our advantage.We can take what we know about leptin and make it work FOR us instead of against us.

How do we do this? Simple: Strategic cheating coupled with specialized workouts.

To be clear, a “cheat” is a pre-determined period of high calories and carbs, it doesn’t necessarily mean cake, cookies, pop, booze ect. The best cheat for our purpose is high in carbs, moderate protein and low fat. But basically anything will work so long as your carbs are high.Do not stuff yourself, but there is no need to limit either. I will further say that you should plan on only 1cheat meal/night per week.

Now thats where it can get ticky becauase each persons idea of a “cheat” is different. One way to tell if you’re overdoing it is if you feel you are doing the exercie and depletion aspects properly and you aren’t losing weight. Start your cheats moderately and adjust based on your results. Another miss step is when people cheat through the week and their body isn’t at a caloric or macronutrient deficit and “think” they deserve a cheat meal. This will only cause you to gain more weight. Thats why a basic understanding of nutrition is ideal.

Now for example if you were trying to lose weight you would keep calories (relatively) low on“normal”days, but then going much higher on“cheat”days.By keeping calories low we will be creating a caloric deficit so your body must turn to body fat for fuel. BUT you HAVE to use resistance training (specialized workouts)to maintain and even increase the metabolism for this to work.This is backed by research that shows even when calories are dropped to RIDICULOUSLY low levels lean body mass and metabolism are maintained and even increased–so long as there is resistance exercise as part of the program.

But remember what I said about leptin levels when you diet? They drop. And what happens when they drop? Fat loss stops.

That is where the cheats come in.We will use the cheats to up-regulate leptin levels.You see your body produces leptin when calories are high, and it does it fast too.So that means even a short cheat can get leptin pumping again and get you ready to burn fat once again

To be a bit more specific, leptin levels are influenced by 2 main things: Caloric intake and muscle glycogen levels. Glycogen is the stored muscle sugar(carb), and is in general a good thing.When dieting and working out glycogen levels will fall as we exercise and the sugar is used to exercise.

You can think of your muscles like sponges.When you work out they get rung out. And that is just fine as it forces your body to use fat for fuel. But to get leptin levels up we should refill these glycogen tanks.

Again, this is where the cheat comes in. So let’s put it all together.

When we diet calories and glycogen drop and thus so too do leptin levels. Then fat loss comes to a screeching halt. Ok, let’s fix that with the cheat. A short cheat one evening a week will do the trick quite nicely. Leptin levels rise, and now you are in a perfect position to burn fat again.

Ok, I know that was maybe a bit much to take in. Basically what you need to know is that you put your body at a deficit to start the weight loss process and you have a cheat once a week to re boost your liptin levels to make sure you don’t plateau. This works best coupled with specialized workouts built for fat loss.

Hope this helps,


5 Pillars Of Proper Nutrition

The 5 pillars of proper nutrition:

1. Try to eat five to six times a day: Fuel your body with multiple small meals and snacks each day to keep your blood sugar levels under control and your metabolism steady and to stimulate the production of new muscle. I recommend breakfast, non workout snack, lunch, pre workout, post workout and a bedtime snack.

2. Limit processed foods: whether it comes in a bag, box, carton has a label or brand name it’s probably processed and you should avoid these types of foods if you have fat loss or muscle building goals. These foods are most likely high calorie and low in the nutrients your body craves.

3. Stay hydrated: drink water throughout the day, not just during your workout. It’s recommended to have at least 2-3 liters on average. Avoid sugary drinks, sodas and even juices will sabotage your goals.

4. Eat lean protein throughout the day: Feeding on protein will maximize lean muscle which is ideal for both men and women and stimulate the release of fat burning hormones. Best options; eggs, chicken, beef, fish, beans, lentils.

5. Eat carbohydrates at specific times: There are two types of carbs; starchy, quickly digested like rice, bread and pasta, which will raise your blood sugar and non starchy carbs like fruits, veggies and whole grains, which are high in fibre and raise our blood sugar more gradually. Starchy carbs should only be eaten for breakfast and post workout, use the fibrous carbs the rest of the day.

Follow these 5 pillars and you’ll get more energy, feel better and that much closer to realizing your goals.

Eating Out Made Easy

For many people, having a nice dinner out with friends or their significant other is one of their favorite activities to do, but at the same time, if you aren’t careful, you will wind up eating far more calories than you had planned on.

Restaurant meals are typically anything but healthy, so if you aren’t taking measures to ensure you keep your calorie intake in check, this could be very detrimental to your overall progress.

So what can you do to prevent this from occurring? Fortunately, there are some wise steps to take to help you keep your meal healthy and nutritious.

Here’s what to know.

Remove The Breadbasket

First, always remove the bread basket from the table. Most people can easily eat 300-400 calories worth of bread in a single meal if it’s sitting there in plain sight, so remove it from the picture.

This way, you won’t have to worry about it.

Order Twice The Vegetables 

Next, make sure that you order twice the vegetables whenever possible – and consider replacing some of the rice or pasta that the dish comes with and have vegetables instead. This again is a simple way to slash carbs and boost the nutritional density the meal has to offer.

Keep The Protein Lean 

When choosing your protein options, always choose lean selections such as chicken or fish that hasn’t been breaded.

Try and stay away from all ground beef dishes and even consider opting away from steaks when possible. Often they are served in very high serving sizes that will just pack on the calories – calories you don’t need.

Ask For Sauce On The Side 

Moving along the next thing to consider is asking for sauce on the side of the meal. This can also help to bring down the total calorie and sugar content, making it more manageable for fitting it into your diet. Often it’s the sauce that adds most of the calories in the first place, so you can really do some good damage control by keeping it out of the dish entirely.

Avoid High Calorie Add-Ons 

Also be sure you are mindful of high calorie add-ons. Parmesan cheese, olives, candied nuts, feta cheese, ramen noodles – all of these can be tossed on top of your meal and can significantly boost your calorie intake if you aren’t careful.

Request the dish to be served without and you’ll save calories here as well.

So there you have the key factors to remember when it comes to eating out wisely. Use these tips and you’ll walk away with your diet intact.