| I spent a lot of time this week designing personal | | | | is best for fat loss or is this something that must |
| nutrition programs and meeting with new clients. | | | | be approached individually? |
| And everytime I do that, I have clients fill out an | | | | RC: |
| extensive feedback form, which includes a 3 day | | | | This is individual, depending on metabolism and |
| diet record. | | | | activity level. |
| Now one of the questions on the feedback form | | | | Following a Low Junk Diet cuts your |
| is, "Do you eat lots of fruits and vegetables?" | | | | carbohydrates back pretty low though so I |
| The most common reply: yes. And it's always a | | | | suppose if I were to recommend anything, it |
| lie. | | | | would be lower carbohydrate where all the carbs |
| But the truth comes out pretty quickly. | | | | are from fruits and vegetables. |
| When I take a look at their daily diet record, | | | | I would never say no carbohydrates though. You |
| many of these clients aren't eating any | | | | have to be careful because if you cut back too |
| vegetables at all. Not a single vegetable all day. | | | | much you'll be too tired to move and then you'll |
| Listen, I guarantee you that not eating fibrous | | | | burn less calories and it'll back fire on you. I also |
| vegetables means that you are not going to | | | | like to cycle in a higher carbohydrate day once or |
| reach your fat loss goals. | | | | twice a week. |
| If you want to be lean, but don't think you need | | | | CB: What are some common Western-diet foods |
| any vegetables at all to accomplish this goal, then | | | | that cause problems such as fat gain, |
| I'd like to know what color the broccoli is in your | | | | inflammation, food allergies, etc.? |
| world, because getting lean just isn't going to | | | | RC: |
| happen for you. | | | | Fast food, processed junk, sodas- again, stick to |
| I'm serious. | | | | whole, natural foods. Remember "Green Faces." |
| You can bump up the lean protein and knock | | | | (The majority of people would do well sticking to |
| down your sugar intake, but if you aren't pumping | | | | whole, natural foods. We have a nutrition plan we |
| up the greens in your diet, you're going to be | | | | start people on at our gym to eliminate the junk |
| frustrated with your fat loss. | | | | from their diets called "Green Faces" and it |
| Find out more about proper eating from female | | | | consists of eating foods that are green or that |
| health and fitness expert, Rachel Cosgrove. | | | | had a face. That's it, nothing else.) |
| Craig Ballantyne: Do you have any super foods | | | | Allergies are usually from bombarding your body |
| that you think absolutely must be in everyone's | | | | with the same foods over and over again. Most |
| diet for health and wellness purposes? | | | | common allergies are wheat, dairy and sugar. If |
| Rachel Cosgrove: | | | | you are having symptoms of allergies such as |
| Green vegetables are a super food. I usually try | | | | post nasal drip, fatigue, bloat, gas, excess mucus, |
| to get my clients to have some kind of vegetable | | | | etc. try eliminating wheat, dairy and sugar and see |
| at breakfast, lunch and dinner every day. They | | | | if your symptoms disappear. It is most likely one |
| can throw some spinach in their eggs, have a | | | | of these foods. |
| salad at lunch and broccoli at dinner for example. | | | | CB: What are the benefits of eating organic food? |
| The other super food besides green vegetables is | | | | How does a customer know if the food is |
| essential fats, whether it is from foods or in | | | | organic? |
| supplement form everyone should be getting their | | | | RC: |
| Omega 3 fats. Over and over again in the | | | | For myself and my clients I recommend eating |
| research Omega 3 fats prevent all types of | | | | organic when possible. |
| diseases and are truly a super food. So eat fish | | | | Organic food will have lower amounts of pesticide |
| and green vegetables! | | | | residue. Don't let this scare you though, eat more |
| CB: Where should someone start if they want to | | | | fruits and vegetables, organic or conventional, and |
| take their healthy eating to the next level? (i.e. | | | | you'll be healthier. Just be sure to wash your |
| beyond just eating regular supermarket chicken | | | | produce well before eating. |
| and vegetables). What are some tips to eating as | | | | I have started to see more and more organic |
| healthy as possible? | | | | foods in the regular grocery store which makes it |
| RC: | | | | easier to get. It will say "Certified Organic" on it, |
| Get out of your rut. Too many people get stuck | | | | meaning it was grown on an organic farm. I also |
| in a rut of eating the same thing every day. You | | | | love to visit the local Farmers Market every |
| should rotate your foods. If you eat a food | | | | week, this is a great way to get a variety of |
| today, you shouldn't eat it again for four days. | | | | really fresh vegetables, some organic. |
| This is called a rotation diet and works great for | | | | CB: What are the best teas for us to be drinking? |
| your health and for decreasing inflammation. | | | | Where should we buy them (commercial grocery |
| Basically if you have chicken today, don't eat it | | | | store, real Chinese health food stores, etc.)? |
| again for four days. | | | | RC: |
| This is really hard to do and I dont usually give a | | | | Green Tea has thermogenic, anti cancer and |
| true rotation diet to too many people but I do | | | | cardio-protective properties. What better way to |
| emphasis variety and trying to eat different | | | | start off your day! Skip the coffee and have |
| foods throughout the week. | | | | green tea. You can find organic green tea at your |
| Basically each time you go to the grocery store | | | | regular grocery store. |
| try to buy something different, try buffalo or | | | | CB: Thanks Rachel. It's easy to eat well for fat |
| ostrich meat or a different type of fish. Grab a | | | | loss and health, you just have to plan ahead. So |
| new vegetable you have never tried. | | | | plan, shop, and prepare on the weekends so that |
| CB: What ratio of carbohydrates, fat and protein | | | | you have great meals and snacks all week long. |