Monday, July 21, 2014

“What’s The Best Diet?”

Hello e3 Fam! The second lecture on e3 Nutrition Accountability Group was just as successful as the first and again, I’d like to thank all those that attended. I hope that all of you gathered a new perspective on how to approach your nutrition and take into practice the strategies we discussed. For those who were unable to attend, don’t fret. I’ll now provide a brief summary/blog on the lecture “What’s The Best Diet?” below. I’ll only share a small piece of it though ;) There are four popular diets practiced in the United States and in some parts of the world that has taking the nutrition culture by storm. They are Paleo, Low Carb, Vegan, and Fasting. The Paleo are practiced by your Cross-Fit junkies and the Vegans by your animal friendly neighbors, while Fasting is the trend in Hollywood and everyone else seems to fall into the Low Carb diet camp. Out of these four, what’s the best diet? Well in my personal and professional opinion, I believe it’s Paleo. Paleo promotes a lifestyle of eating nutritious foods such as vegetables, meats, eggs, nuts, seeds, and all sorts of healthy fats and avoiding toxic foods like grains, legumes, vegetable seed oils, dairy, and added sugar. That’s why Paleo is the best. BUT wait, hold up…isn’t eating Paleo too restrictive? No cheese? No bread? Also, I get the fact that we should eat whole, natural, grass fed, free range, gluten free, etc, etc, so we can live longer, right? But there are no studies showing that theory is valid. And to top it off, whole foods are EXPENSIVE! I’ll have to sell my car and live in a card board box just to afford the food they promote you to eat! So you know what? I changed my mind, no, no, no, Paleo is not it! I think Low Carb is the best diet. Low Carb promotes much of the same as Paleo, but you’re at least allowed to eat legumes and dairy. Man I love my cheese! And they want you to give up wheat, highly processed foods, and foods that are sugary and high in the glycemic index, and avoid HFCS, trans fats and artificial flavorings at all cost Ok sure. BUT, hold on again…come to think about it, it’s still too restrictive. And when I do give up some of the foods that are high in the glycemic index like wheat and certain fruits, I begin to feel lethargic, irritated, I get headaches, and my performance level diminishes and my workouts turn to poop. Speaking of poop, I have a hard time pooping when I’m Low Carbing! Ok, I changed my mind again, the best diet isn’t Low Carb. The best diet is Vegan! FOR SURE! With the Vegan diet you’re allowed to eat fresh fruits, veggies, leafy greens, legumes, grains, nuts and seeds. I’ll be pooping then! It’s just you have to avoid meat, fish, poultry, or any products made from animals. Hmm…BUT…what about when I go out to eat with friends or gather with family during the holidays? Does that mean I can’t have Turkey for Thanksgiving? Tofu Turkey? Really?? As a Vegan, I’ll miss out on the importance of essential complete proteins found in animals. Essential proteins needed to build muscle. If I build muscle, I burn fat. If I burn fat, I get toned. Geez! Vegan can’t be the best, so I guess there’s no other choice but to say that Fasting is the best diet. Yeah! I’ll drink water. That’s it though…wait, I could suck on air. It really doesn’t matter because you know what? According to hunger strike wiki, I’d be dead somewhere between 52-74 days if I were to just live on water alone and by being dead I won’t have to worry about being fit and healthy! :( So, what is the best diet?? Ok, my real answer to that question is that I don’t believe there is a single, absolute, positively without a doubt best diet for evert person to follow, always and forever! We’re a civilization with diverse backgrounds. Some of us are tall and thin, some of us are short and stocky. Some of us eat meat, others don’t. Some of us have food allergies. Some of us are in a budget, others don’t have to worry about money. Some of us have the time to pursue a healthy fit lifestyle while other don’t due to work, disabilities, what have you. These diversities need to be taken that into account when creating a nutrition program. I want to share something fascinating with all of you. The Arctic Inuits and the African Masai have a traditional diet of animal fats and proteins with little to no vegetables due to the environment that they live in. The Kitavans of the South Pacific traditionally have a diet filled with fresh fruits and vegetables and starchy carbs with little to no fats. And the Tokelaus near New Zealand have diets that are super high in saturated fats. As you can tell, these ethnic groups/tribes have diets that are found in opposite sides of the nutritional spectrum, yet they all have one thing in common. They all share minimum incidences in cardiovascular heart diseases, stroke, diabetes, and inflammatory obesity just to name a few. Why is that? The reason for this amazing outcome is the human physiological phenomenon known as metabolic flexibility. It allows the human body to adapt to a host of different dietary conditions. Did you know that it is possible to be healthy and fit whether you eat mostly meat or mostly veggies, mostly fat or mostly carbs, many times a day or just a few times, and so on? You can! That’s why I believe there no single, absolute, positively without a doubt best diet for evert person to follow, always and forever! So knowing this, what now? How do we address our nutrition? We address our nutrition by taking what works for us specifically and respecting other people’s choice of nutritional practice. The Paleo, Low Carb, Vegan, and Fasting diets are different, yet they all have a similar theme that works. And that theme creates habits that are essential to our goals. Those habits are 1) raising our nutrition awareness and attention, 2) helping us focus on food quality, 3) helping us eliminate nutrient deficiencies, 4) helping us control appetite and hunger, and 5) promoting exercise. These habits are what should shape our nutritional programs. It’s these habits that will provide you the engine that will power you to the healthy, fit body that you deserve. Long term nutritional habits trump diet plans and rules. Always! If you want to know more on how to approach your nutrition properly using a progressive nutritional program that builds habits intelligently, intentionally, and sustainability over time versus asking people which diet is the best to follow and overhauling your lifestyle in one day, join e3 Nutrition Accountability Group, beginning Thursday, August 7, 2014 from 6:30-7:30 pm or add on a 30 minute nutrition consultation to your already existing e3 membership. We’ll listen to your needs, what you want to accomplish, how you live, and what’s important to you, giving us the tools to help you create a dietary approach that’s specific to your goals, your beliefs, and your lifestyle. For more information please contact us at 314-375-6FIT or email me at In strength, Coach Anjo

The Missing Link To Nutrition

Hi e3 Fam! Coach Anjo here, wanting to thank all those who attended our first e3 Nutrition Accountability Group lecture. For those who missed it or were wanting highlights of the lecture, I have provided a brief summary/blog of the topic discussed last night below. The Missing Link To Nutrition Most of us know what to eat and what not to eat. We’re bombarded with plenty of nutrition info, some helpful, others not so much. But on average, we all know the basic fundamentals. Some even follow a particular popular diet that’s all planned out for us, such as Paleo, Vegan, South Beach. Even some would incorporate fasting and even purchase Isagenix. Yet, why are we not getting the results we want and desire, the fit, healthy body we all long for? Well, the answer is simple, the absence of accountability. Accountability by definition is the acknowledgment of responsibility for your actions with the obligations to report, explain, and be responsible for the resulting consequences. Being accountable to something and/or someone is the missing link in our nutrition. Having to report to someone gets our butts in gear. Plus, it will keep us consistent if we have to report to someone. And if you stay consistent, then you can make progress and see results. So how do we get accountability? Two ways to get accountability are commitment and finding one other person, or two, or three, or more and asking for their help. Let’s talk commitment first. We have three options when we commit. One, we can commit to more. What that means is you want to commit to something bigger than yourself. For example, creating a contest between friends to win a grand prize. And when you reward yourself, make sure you’re rewarding yourself for what you do versus what you achieve, at least in the beginning. Don’t reward yourself for losing weight, reward yourself instead for cooking home meals 6 days out of the week when you would typically go out for fast food that resulted in you losing weight. Reward your actions versus your outcomes. Second, we commit to less. Our tendencies as humans often times is to over promise and under deliver. Raise of hands who has told themselves they will cut out sugar forever and a couple days later during a party, you find yourself eating a cookie and drinking a soda? That’s me. That’s you. So, rather than make this same mistake over and over again, let’s instead under promise and over deliver by creating small, miniature changes and using the confidence scale of success. What’s that? Ask yourself on a scale of 0-10, 0 not confident,10 very confident, will I be able to achieve this goal? For example, when you want to give up sugar, let’s say you’re a 9-10 on the scale if you were to give up sugar 2 out 7 days out of the week then that’s what you go for rather than 7 out 7 days out of the week. Make it almost too easy to accomplish and build on that. When you’re ready, you move to 3 out of 7 days out the week and so fourth. And lastly, we can commit to both more and less. As an individual it’s smart to commit to something less. We’ll have greater success. As a group, it’s wise that we commit to more because of all the support we’ll receive from each other that will get us through tough times. There a saying my friend always reminds me now an again and that’s “The task ahead of you is never as great as the power behind you.” I truly believe that if you have a group of people who will support you, you can achieve anything. Now let’s talk about the other way to get accountability, and that’s getting help from at least one other person. I talked briefly about how I once had gotten into a slump with my basketball game even though I’d put in my time at the gym when I could. And even if I did get to the gym, I really was just going through the motion. My game didn’t change for the better until I hired my friend, a basketball coach/skills coach to train me. He put me through drills I already knew, but my intensity was different. My movements were more purposeful because if I didn’t he’d punish me with wind sprints. I did this, paid him to do this, and I got the results I wanted. And guess what, by hiring him, I got accountability. The bottom line with this lecture is to let everyone know that, yes, we know what to do, we know how to do it, but we can still struggle. Especially when it comes to nutrition. I’m here to tell you that’s okay. That’s okay, because there’s a simple fix: ACCOUNTABILITY. Accountability will give us consistency and consistency will give us results. So if we can commit a little differently and make ourselves accountable to at least one other person, we get the healthy, fit body we all desire. In closing, Dr. Victor Frankl once said, “He who knows the why can bear any how.” We all know the “how” to getting the healthy, fit body that we desire. Now, as individuals, we need to know the “why” so that we can fuel the engine that will keep us in track to our desired goals. Finding out our personal “why” is crucial. And when we do, joining the e3 Nutrition Accountability Group is a no brainer. Past experiences with the group garnered an average of 9 pounds lost per person who consistently met and reported to each other on a bi-monthly schedule. Let’s repeat these results! Grab your friends! Let’s stay accountable together! Let’s face it, we NEED accountability. In strength, Coach Anjo P.S. Those interested in joining e3 Nutrition Accountability Group in the future must sign up with me after the lecture on Thursday July 17, 2014 where I will discuss “What’s the best diet?” Paleo versus South Beach versus Vegetarian versus Fasting. Who is the champ? You’ll be surprised by the answer! e3 Nutrition Accountability Group Info: Members - $29 add on Non-Members - $39 per month Bi-monthly meetings held thursdays from 6:30-7:30 pm TBD; bi-monthly weigh in’s and monthly body composition/girth measurement assessments, educational discussions/lectures, Q&A, and group counseling A few examples of some topics that will be addressed include Kitchen Makeover, Eating for Your Body Type, Restaurant Lessons, Grocery Tours, Sugar Lesson, and Nutrition Timing.