It’s Everywhere…

SUGAR…It’s Everywhere. Lately I’ve been focusing my attention more and more on nutrition. Being a health and fitness guy I already had a keen interest in the importance of developing a healthy Personal Eating Plan. In fact I’ve designed, implemented and updated comprehensive P.E.P.’s for countless athletes and clients in the past. Only recently however have I truly started to research sugar and it’s impact on total health and wellness.

Rather than rewrite ton’s of information that already exists, I am going to highlight some resources for you so that you may do some digging, and come to your own conclusions.

One very helpful web-site I’ve discovered is SUGARSCIENCE.ORG

I suggest you start your exploration there. If you’re a NetFlix subscriber, I recommend the documentary titled “FED UP”.(which may also be rented on YouTube for $3.99)

The scientific team at recommends keeping all added sugars below the recommended limits of 6 teaspoons/day (25g) for women, and 9 teaspoons (38g) for men. The W.H.O. sets recommendations for total daily sugar intake for both men and women. The numbers may surprise you. In general the recommendation is no more than 5-7% of daily caloric intake.

Start tracking your daily intake and see how close (or how far off) you are to these recommendations.

Do yourself a favor and cut down on your sugar intake.

You’ll be glad that you did.



How does fat leave the body?

 Q: How does fat leave the body?

A:  *Actually, your fat cells stay right where they are. What is happening is the contents of the fat cells are released, in the form of free fatty acids (ffas). These ffas are then converted and used for energy by your body.

The energy that goes into the biological system known as “the body” is measured in calories that are derived from macro-nutrients that make up food.  This “chemical” energy derived from food is then utilized to be transferred into other required forms of energy to accomplish physiological processes in the body, as well as produce body movement (mechanical energy) and give off “heat energy” as a by-product etc.

In other words, the energy that “goes out” from the body consists of calories that are expended due to 1) human metabolism (a sum of all of the chemical reactions that take place in the body) and 2) physical activity or human movement.

So think of your fat cells as balloons that inflate and deflate. Inflating when you eat too many calories and then the excess get stored. Deflating when you don’t have enough immediate calories available and the stored energy (in the form of ffas) get released.

*(Super simplified example)




This question came up recently on one of the forums I frequent. I thought it was a good one, so I decided to add my answer here.

What do you do?



Last week I told you that I would give an example of my basic Personal Eating Plan or P.E.P. My plan is designed to help burn fat and keep calories in check. This isn’t a fad diet” in any way. Think of it more as a way to rethink how you eat. At the end of this article I will show you how best to ease into what may be a new way of eating for some you. But for now, let’s just dive in with some examples of what my week-day P.E.P. looks like.


1) Drink 8-12 ounces of water at the start and end of each day.

2) Drink 6 additional 8-12 ounce glasses of water throughout the day.

3) Avoid or eliminate sugar and caffeinated beverages along with those containing artificial sweeteners.

4) Appropriate drinks include: water, mineral water, herbal tea, green tea, caffeine free, natural, soft drinks, hot or cold water with lemon or lime.

5) If you drink juice do so in small amounts and dilute with extra water.

6) I do not recommend soda pop of any kind but if you must drink them, choose natural sodas that are caffeine free. I make my own “soda pop” by mixing fresh juice 50/50 with flavored, sparkling mineral water.


1) O.J. Smoothie: 1/2 cup Orange juice, 1 Orange (peeled), 3/4 cup water and/or ice, 2-1/2 tbsp Almonds sliced/or 1 tbsp flax oil, 30-40 grams Whey Protein.

2) Blueberries Smoothie: 1-1/2 cups blueberries, 1/2-cup water and/or ice, 30-40 grams Whey protein, 2-1/2 tbsp Almonds sliced/or 1 tbsp flax oil.

3) Eggs and Bacon: 1 whole egg, 3 egg whites, 2 Oz Canadian Bacon, I medium Tomato (sliced), 1 cup grapefruit sections.

4) Cheese Omelet: 1 whole egg, 3 egg whites, 1-1/2 Oz Low fat Cheddar Cheese (grated), 1 grapefruit.

5) Eggs & Fruit: 2 whole eggs, 3 egg whites, 1 Apple, 1 Orange.

6) Canadian Bacon & Fruit: 4 Oz Canadian bacon, 1-1/2 Apple.

7) Salsa & Eggs: 1 whole egg, 3 egg whites, 1 tbsp Low fat Cheddar Cheese (grated), 3 tbsp Salsa, 1 Tomato (sliced), 1-1/2 Orange.


1) Tossed Tuna Salad: Romaine or Red leaf Lettuce 1/2 Head, 1 Apple (cored & cubed), 1/2 cup Mandarin Oranges (soaked in water and drained), Water packed tuna 6 Oz (drained), 1tbsp Chopped walnuts, 3 tbsp Low-fat Mayo, 2 tsp Soy Sauce, 1 tsp Lemon juice.

2) Egg Salad: 2 whole eggs + 4 whites (hard boiled), 1 green Onion (diced), Celery 2 tbsp (minced), Mayo low-fat 1-1/2 tbsp, Mustard 1 tsp, Salt & Pepper to taste, 1 Tomato, 1 Peach, 1 cup cherries or grapes.

3) Chef’s Salad: Lettuce 2-1/2 cups (torn), Deli Turkey 2 Oz, Deli Ham 1 Oz, Hard Boiled Egg 1, Swiss Cheese 1 Oz, Cherry Tomatoes 4, Cucumber 1/2 (sliced), Salad Dressing 2 tbsp (your choice), 1 Pear or Apple.

4) Chicken Caesar Salad: Romaine Lettuce 3 cups, Cooked Chicken Breast 4-6 Oz, Caesar Dressing 3 tbsp*, Parmesan Cheese 1 tbsp (grated), 1 Apple, 2/3 cup grapes.

5) Chicken Waldorf Salad: Cooked Chicken Breast 4-6 Oz, Celery 2 tbsp (diced), Grapes 1/3 cup (sliced), Apple (diced), Walnuts 2 tbsp (chopped), Mayo low-fat 2 tbsp, Lemon Juice 1/2 tsp, Romaine Lettuce, 3 leaves.

* Tasty Caesar Dressing:

1 tbsp Olive Oil

1 tbsp Red Wine Vinegar

1/2 tbsp fresh Lemon Juice

3 cloves garlic (crushed)

1 tsp Worcestershire sauce

1 tsp anchovy paste

1 tsp Creamy Dijon mustard

1/2 tsp pepper


1) Mixed Veggie Salad: Romaine lettuce, 1 cup (3 medium leaves), shredded. Green peppers 1/4 cup, chopped. 2-3 stalks Celery, chopped. Cucumbers 1/4 cup, sliced. 1/4 cup Mushrooms, sliced. Hard-boiled eggs 2, sliced. Feta cheese 1 ounce. Dressing = your choice, 1-2 tablespoons.

2) Steak & Veggies: Steak (8 Oz) with veggies, salad & 1/4 avocado.

3) Salmon & Veggies: Salmon (6-8 Oz) grilled, poached or baked with veggies, salad & 1/4 avocado


1) Deli Meat Slices & Cole Slaw: Chicken or Turkey slices 3 Oz, Cole Slaw 4 Oz.

2) Deli Meat Roll-ups: Chicken or Turkey or Ham 1 Oz, Swiss cheese low-fat 1 Oz, Apple or Pear.

3 Tuna Salad & Apple: Tuna Salad 3 Oz, Apple 1 (sliced).

4 Apple and hard boiled egg: 1 each

Many “diets” fail because they demand too much, too soon from the participant.

For people new to this plan I offer a taper-in period that virtually eliminates the “shock” of altering your eating plan and lowering simple carbohydrate (sugar) intake. By doing things in moderation, adherence to better habits is much higher and your results are much more likely to become long-term.

The taper in:

The program is a 5-days on 2-days off schedule, the days off may be fitted in at your convenience but weekends are probably best.

In order for the transition to this P.E.P. to be smooth and relatively discomfort free, a lead-in period of gradual simple, “carb” reduction is suggested. This is a fairly simple process, as follows:

Week 1. Eating plan only on Tuesday & Thursday.

Week 2. Eating plan on Monday, Wednesday & Friday.

Week 3. Eating plan every day except Wednesday.

Week 4. Eating plan Monday thru Friday.

This should see you make a smooth, pain free transition into the amazing world of fat burning.

During a 48 hr period on Saturday & Sunday basically eat what you feel like, try to keep it fairly healthy but succumb to your cravings (within reason) because Monday you get strict again.




Old School Super Shake!

Milk and eggs have been on the menu for humans for quite some time now. For years old school bodybuilders and strength athletes have based their nutrition programs around these two basic foods. Although most folks think of milk and eggs as being only protein foods, this is not the case. Both milk and eggs are rich sources of fat-soluble nutrients and are loaded with high quality nutrition.

These days it seems that people have forgotten about these two super foods. I know people who spend thousands of dollars on the latest supplements and rarely eat any real food.

In the hopes of reversing that trend and steering people back towards eating whole, fresh foods, here is a recipe for a classic old-school SUPER SHAKE!

Raw Milk 2 cup/16oz; Calories: 320, Total Fat: 18g, Carbs: 24g, Protein: 18g

Raw Egg 3 Large (150g); Calories: 213, Total Fat: 15g, Carbs: 3g, Protein: 21g

Raw Honey 2 tbsp. (42g); Calories: 140, Total Fat: 0g, Carbs: 34g, Protein: 0g

Calories: 671 Total fat: 33g, Carbs: 61g, Protein: 39g

Add all the ingredients into a blender and mix for about 30 seconds. You can drink this as a meal or store it in the fridge and drink a glass every couple of hours. It will provide a lot of energy, fat-soluble nutrients and it’s delicious!

Try incorporating a few of these old-school super shakes into your weekly Personal Eating Plan and see what happens. You may find that you don’t need all those super pills and powders any more.