As far as I am concerned nutrition is the foundation of health. After years as a trainer and coach, I have seen that people consistently struggle with dialing in their nutrition more than any other factor of health and fitness. With this in mind, I offer a few simple strategies that may help you get this often challenging aspect of your personal health and fitness routine, under control.

FIRST: The hard facts!

  • There is no supplement to increase personal discipline!
  • You can’t out work a bad eating plan!
  • Quality Nutrition controls hormonal response (a calorie is not always calorie)

Insulin – triggers fat storage (too much sugar)

Glucagon – triggers fat burning (favoring protein dominant meals)

Don’t make excuses…

– “Everything in moderation”, is a set up for failure!

Learn to eat High-Quality food year-round, (without gorging!)

Take some responsibility for your actions!


Nutritional Strategies for long term success!

  • Control Quality -1 week.

First control Quality.

This alone may help control frequency and quantity.

  • Control Frequency -1 week.

With controlled quality, frequency is easier to control.

It also controls energy levels and insulin response.

  • Control Quantity -1-week.

By this time – the quantities of food are naturally smaller.

More nutrient dense and thermic foods.

Controlling Quality!

Week 1

  • Start eating more High-Quality foods. If it is in a box, bag, or can, and has a label don’t eat it. Strive for Free-Range Organic Meats. Raw, Organic, full-fat dairy. Chicken and eggs from Free-Range chickens. Local fresh fruits and vegetables (try the Farmer’s Market).
  • You will burn calories breaking down whole foods – as much as 300 additional calories per day (i.e. the Thermic Effect of food).
  • Processed foods should be avoided.

Controlling Frequency!

Week 2

  • Eat 3 & 2 (3 meals and 2 snacks every day). DO NOT SKIP MEALS.*
  • *If ONLY CRAP is available – Use this as an unexpected time to fast.
  • Remember, sometimes it’s okay to be hungry.
  • You have to feed the person you want to be, not the person you are right now!

Controlling Quantity!

Week 3

  • By now – your stomach has shrunk a bit and you are eating less anyway!!
  • When you’re full – stop eating.
  • Eat slow to give your blood sugar time to go up a little and signal you that you are full; you’ll eat less.
  • Feed your ideal bodyweight and add a 0. If you want to weigh 130 lbs. eat 1300 calories over 5-6 meals!!
  • Don’t miss exercise sessions. You don’t miss emails, texts, phone calls, and FACEBOOK, don’t miss your exercise!

Strategic approach!

Have healthy snacks ready everywhere!

  • Keep non-perishable foods around, and carry a small cooler!

– Nuts & seeds (walnuts. Almonds, Brazil nuts)

– Hard-boiled eggs, String Cheese

– Apples, Celery stalks

  • You’ll eat less!

– Have a healthy Protein Snack before you go food shopping!

– Have a healthy Protein Snack before you go to a party!

  • Don’t buy junk food.

– If it does not belong in your stomach it does not belong in your House / kitchen!

Well…there you have it. some simple strategies to aid you on your personal quest for lifelong health and fitness. Remember, nutrition is the foundation of health. Take the ideas I have outlined above and put them into practice today!





It’s been a while since I added any recipes for your P.E.P.’s, so here is one I came up with just the other day.



4 large Eggs (I use organic).
1-Cup Cottage Cheese (I use organic).
1/4 cup Steel-Cut oats (I use organic).
1/4 Cup Raw Almonds (I use organic).
2 Tbsp. Extra Virgin Olive Oil (I use organic).


Grind up Oat’s and Almonds until they are fine (I use a coffee grinder but a food processor or even a blender will work).
Combine all ingredients and mix until smooth (I use a blender for this).


Heat a good pan to medium / high heat.
Add some oil to pan (I use extra virgin, Organic Coconut oil).
Drop Tbsp dollops of batter into pan for silver dollar pancakes (you can make them as big as you like).
Cook until you see bubbles coming through the entire pancake, then flip them over.
Brown other side (another 1-2 minutes or so)
Plate and enjoy.

If you’re feeling decadent add some Fresh Fruit, Maple Syrup, and even some fresh butter (I use Organic).




Drink Your Oatmeal

Home Made M.R.P.’s

After over twenty years in the fitness industry I have tried just about every supplement and every eating plan that has come along. The problem with most OTC sports supplements is that you never really know exactly what you are getting; this is why I choose to make my own.

By making your own meal replacement drinks you are not only assured of the quality and quantity of the ingredients but you can adjust the macro-nutrient profiles to meet your current goals and or personal eating plan requirements.

Below are two examples of Homemade MRP’s using plain Oatmeal as a quality carb source.

MRP 1. High Carb



  • 1/4 cup dry oatmeal
  • 1.5 walnuts
  • 1 medium banana
  • 1/2 cup blueberries
  • 1/2 cup strawberries
  • 1 cup non-fat milk
  • 2 scoops protein powder*

Calories 569

Carbohydrates 57%

Protein 34%

Fat 9%

MRP 2. Low Carb



  • 1/4 cup dry oatmeal
  • 1/2 Tbsp Udo’s Choice oil or Flax seed oil
  • 2 scoops protein powder*
  • 8-12 oz water (adjust to desired thickness)

Calories 428

Carbohydrates 33%

Protein 43%

Fat 23%


Simply add all the ingredients to a blender and blend on high for 30 seconds. Add ice cubes before blending to chill and thicken the mixture to desired consistency.

*For basic meal replacements I recommend using a combination of whey and casein. For recovery stick with pure whey.



How to save time and money while still eating well

(Part Three)

In part one and two of this series we discussed ways to shop in bulk so as to save time and money. In part three we’ll learn how to get most of our food preparation for the entire week done in one day. This way we only need to grab our food for the day and take it with us. Where ever we need to go we will be sure to have healthy meals and snacks right at our finger tips.

Most people think that cooking takes too long and it may if you find yourself cooking every night. I am going to teach you how to cook as little as once or twice a week for less then and hour (including clean up) this way you will save time and still be guaranteed to eat well every day. I usually like to have my bulk cooking sessions on Sundays. This way I know I am ready for a week of good, clean, hassle free eating.

The following plan should take no more then about 45 minutes. This includes not only the prep and clean up time but also enjoying a fresh hot meal before you turn in for a good nights sleep. First turn on the stove, barbecue or grill (I love the old George Foreman). Fill a pasta pot with water, cover it and turn the flame on high. Get another pot and put three cups of dry, brown rice in it. Add 9 cups of water to this pot and place it on the stove as well (remember to turn on the burner). Finally set up one more pot filled with water and add a teaspoon of salt and one dozen eggs. Remove your meat from the fridge, unwrap it and place it in a large bowl with whatever seasonings or marinades you are using today.

By the time you have done all that (should really only take a few minutes) your pasta water and eggs should be boiling. Add the pasta to the water along with 2 Tbsp of Olive oil and stir it so that it does not stick. Reduce the heat to about 1/3 of where it was at full boil. Place the meat on the barbeque, grill, or in the oven. Wash all of your utensils used in preparation. Stir the pasta, stir the rice and check on the meat and give it a flip if it needs it. Remove the eggs from the stove after they have boiled for few minutes. Run that pot under cold water and let stand.

Remove the meat from its cooking source and let stand for a few minutes. The meat should be done unless it is on a slow barbeque. Now maybe twenty minutes have gone by since you started this whole process. Get out some storage containers for the rice, pasta, and meat. Remove the pasta from the stove and drain into a colander. Place it into containers. Get the meat from where it has been standing and place ½ the meat in one container and i/2 in another. Store the meat and pasta in the fridge (remember to set some aside for tonight’s dinner). Stir the rice.

Now, clean up everything that is left. Wash the pasta pot and colander, wash all the utensils and remember to wipe down the counters. Stir the rice one last time, remove it from the heat and place it in a storage container in the fridge.

Now each night (or even in the morning if your really efficient) you pack the days food. Place some rice and or pasta and meat along with some veggies and any seasonings you enjoy in to a small carry container*. Be sure to take along some easy snacks like apples and oranges, hard boiled eggs, string cheese and raw nuts and seeds. All you will need now is some water or green tea and you are set for a day of healthy eating. And relax; you won’t need to cook again for at least 3-5 days depending on how much food you made in advance.

So there you have it, quick and easy ways to save time while shopping and cooking. Give this style of shopping and cooking a try and in a few weeks you will have your own system all dialed in. Remember to check back at our blog and on the web-site for tons of delicious and nutritious recipes that will keep your taste buds happy and your body running at peak performance.

* For an efficient food carry and storage idea, check out the STAX system.



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.