What you need to
know
Everyone wants to look good naked,
This year pay more attention to your health you can only relay on your self in this area.
to live a long healthy life
This cover is not finish
AGE 65
AGE 65
Legal Stuff
The information in this book is intended for educational purposes. It is not intended to substitute for medical advice. As is standard practice with
beginning a new nutritional program, first consult your physician.
Cover and book design by Fabian R. Padilla Pedraza
Audiobook by Nigel Cloutman
How to Live a Long Healthy Life
“MAKE THE REST OF YOUR LIFE THE
BEST OF YOUR LIFE”
This PDF is a few pages out of a full guidebook that identifies
“The Solutions” providing Real Facts For Real Results.
As a life long health educator, I firmly believe education is usually the best solution. When we learn the cause of the problem, compliance with the solution is much more likely.
You are taught the SOLUTIONS that quickly help you to make empowering diet and lifestyle changes.
A common area where most people get it wrong is with carbohydrates. Carbs can help you or they can also quickly hurt you in terms of increased body fat.
Once you understand the difference, you will quickly experience GAME-CHANGING RESULTS.
When you get it right with carbs, how much and what type, your energy and appearance are quickly rewarded.
I’ll help you navigate the carbohydrate land mines!
I am giving you the complete CHAPTER 16, CARB CONFUSION, CARBS THAT HELP YOU AND THE CARBS THAT HURT YOU.
This is just one chapter out of 10 others from “THE SOLUTION”
section that provide the specific solutions and actions to quickly transform your appearance energy and mood.
My intention in this brief PDF number 2 is to give you real facts that produce real results. In PDF number 3 you will be giving specific actions that will quickly elevate your level of health.
The full guidebook is arranged in three sections: Section One “The Problem”, Section Two “The Solution”, and Section Three “Moving Forward” actions. You will see: (REF number) this pertains to the 119 science supported references shown in the full guidebook. Each PDF is giving you a snapshot of the complete 36 chapter guidebook.
PDF NUMBER 2
When you lose fat, the number of your fat cells never change, only the size.
There are TWO times in life when our fat cells are dividing, this is call HYPERPLASIA. The first twelve months and then again sometime in the ADOLESCENCE years our fat cells will once again divide. This is why it is important that a TEENAGER does not abuse their diet and burden the rest of their life with a much greater number of fat cells. For example, an overweight teenager will have a much more difficult time losing fat as an adult versus a normal weight teenager that becomes overweight as an adult. The overweight teenager has a much greater fat cell count and therefore a greater challenge in losing fat. They simply have more fat
FAT LOSS
WHAT DOES IT TAKE?
EXCERPS FROM CHAPTER 14
Let’s begin with this simple explanation, everyone has their own Basal Metabolic Rate. BMR is the number of calories required to get you through your day if you did absolutely nothing for 24 hours, for example spending the day on your sofa. This is unique to everyone because it is effected by your AGE, SEX, CURRENT MUSCLE MASS, GENETICS, HABITS, AND LIFESTYLE, all of which determine your BMR. This is why there is no “ONE SIZE” fits all diet plan for the public, in other words, a “highly individualized”
calorie burn.
Jack 2,000 Jill 1,500
Having said this, any calories ingested greater than the BMR of 2,000 for Jack and 1,500 for Jill will be stored in body fat cells. This is known as a calorie SURPLUS. And of course, the reverse is true. When more calories are burned than ingested weight loss will occur, this is known as a calorie DEFICIT.
Fat loss can only occur when in a calorie deficit.
WHAT IT TAKES TO LOSE A POUND OF FAT
So, if it’s true fat loss can only occur when our body is in a caloric deficit, meaning we must expend more calories than ingested in a 24-hour window. Listen up.
5 pounds of fat / 5 pounds of muscle
Accepted science has proven it takes a deficit of 3,500 calories to burn and lose a pound of stored body fat. In this example a 20% deficit for Jack’s 2,000 calorie BMR would be a 400 daily calorie deficit. Thus, it will take Jack 9 days in this deficit to comfortably deplete one pound of stored body fat. A deficit greater than 20% is not a pleasant sustainable approach.
3,500 (stored fat) divided by 400 (daily deficit) equals 8.75
(days). When stored fat is depleted at this rate, it not only is a sustainable fat loss plan, the likelihood of rebounding or regaining the fat is greatly reduced. The individuals who lose fat at a rapid pace are much greater to regain PLUS increased fat storage. Why? Your body is so smart that if you drop fat fast it will be ready for your next dramatic fat loss attempt and adjust by storing more fat in case you try a crash diet again.
FAT
MUSCLE
THE ORDER OF FAT STORAGE AND DEPLETION ON YOUR BODY
The stomach and hips are the first place for fat storage to occur and the last place for its depletion. Approximately 70 grams of glycogen is stored in your liver, with 200g of glycogen stored in your muscle cells. Glycogen is stored glucose. Both amounts are influenced by the persons body size. After this glycogen depletion, stored fat in muscle cells occur. Stop eating glucose/sugar for 10 to 16 hours and your body will start to use fat for energy. This is a simplistic explanation as to why INTERMITTENT FASTING is so successful in reducing body fat.
Basically, the body loses fat from the top down. Fat loss progression is from the face to the chest (woman will experience a decrease in breast size). Next depletion will occur in the abdominal cavity including the fat covering the stomach, intestines and the kidneys aka love handles. Fat is used physiologically to insulate and protect the intestines and the kidneys because these organs are not protected by the ribcage.
It is nature’s way of protecting your vital organs. My point is, fat loss requires patience and persistence to reach your love
calories consumed in a day but rather calories consumed over time. A slow consistent 10 to 20%
calorie deficit is required.
This explanation is not intended to discourage you but rather to explain truthfully the physiological fat storage and depletion path. Be patient, be consistent. It is your LIFESTYLE that will produce or give you a
“love handle free” waistline not a 90 day diet plan.
Don’t be fooled and mislead by targeted fat lost routines.
SPOT REDUCTION of fat is NOT
Since fat loss can only occur when you are in caloric deficit, your goal must be to live your day 10 to 20% fewer calories below your unique BMR. When you experience this 10 TO 20% DEFICIT you can sustain your fat loss nutrition plan WITH OUT SUFFERING cravings, and feeling deprived of food. And once you find this caloric window you will know your meal plan is correct because you will see weekly, yes WEEKLY PROGRESS. If you are not experiencing weekly progress you must revisit your meal plan. It is rarely that your solution is more exercise. 95% OF THE TIME tweaking your meal plan is the answer.
So, after stating the obvious, what’s my point?
“Choose your food wisely”!
As stated in a earlier chapter, humans are genetically designed NOT to burn a lot of calories otherwise we would have quickly STARVED our species into EXTINCTION.
High glycemic load (high sugar, low fiber carbs) and empty calories trigger foods quickly put you in a calorie surplus.
More exercise is not the solution, humans do not burn a lot of calories when exercising, sorry but true. Otherwise the Zumba and spinning classes of the world would be producing a endless stream of 15% body fat students.
Good fats and bad fats
Today’s science has dispelled the myth that saturated fat is bad for your heart. NATURE DOES NOT MAKE HARMFUL FATS, it never has. Eating saturated fat and cholesterol from animals, eggs, shellfish, coconut and palm oil is not harmful to your heart or health. [ref 24] [ref 25]
This dietary practice has sustained human life for centuries. It has been only recent decades with the introduction of low fat diet fats and MAN-MADE HYDROGENATED VEGETABLE OILS that we have seen a dramatic rise in HEART DISEASE.
It was when man intervened and created trans-fats or hydrolyzed oils that these fats became detrimental to the health of humans.
According to Catherine Shanahan M.D., author of the best selling book DEEP NUTRITION, “if you are worried about heavy metals, mercury, pesticide residues, monosodium glutamate (MSG) and other chemicals in your foods, these are small potatoes compared to the harmful health effects of processed fats”.
Thanks to bad untruthful science and the American Medical Association (AMA), the public has been tricked into staying away from natural occurring fats and cholesterol and directed into buying the factories man-made versions of fat and cholesterol lowering medication. [ref 26]
HEALTHY FATS AND HARMFUL FATS
It bears repiting, nature does not make harmful fat, factories do, it’s this simple.
Eat natural fats and avoid the processed fats.
According to Dr. Shanahan, if you want the truth about fats you must consult lipid scientists. These scientists have been proving for decades that saturated fats and cholesterol are NOT the problem.
Man-made trans-fats and hydrolyzed oils ARE the problem.
“Avoiding man-made toxic trans fats can make you virtually heart- attack proof.” Dr. Shanahan. [ref 26]
HEALTHY HARMFUL
Coconut oil Canola oil
Olive oil Corn oil
Macadamia nut oil Soybean oil
Palm oil Sunflower oil
Butter (Grass fed) Safflower oil Grapeseed oil
Margarine
Ok, let’s get back to the fat loss message.
Using the fat stored on your body and eating healthy fats should be your primary source of energy.
This statement MUST be repeated so I am sure you get it.
“Using the fat stored on your body and eating healthy fats should be your primary source of energy.“
Get the message? Comprende? Capiche?
You have two potential sources of fat energy for your body to get you through your day.
• Endogenous = coming from inside your body.
• Exogenous = coming from outside your body.
Endogenous
Think of the fat on your body as fuel. Think of this as your ideal PORTABLE GAS TANK. For many people, it’s a gas tank bigger than they
Exogenous
Think of this as the energy or fuel that your body receives from WHAT YOU EAT OR DRINK.
As mentioned in Chapter 1 “WHY ARE SO MANY PEOPLE FAT”? Humans are designed not to burn a lot of energy and calories.
In fact, we are DESIGNED to survive on very little exogenous fuel.
Remember that as a species, we are animals whose primary goal was to hunt and search for food all the time. Things we could catch or pick from trees and bushes.
If we burned up or required a lot of “fuel” we would have starved ourselves into EXTINCTION.
Now, fast-forwarding to today with the abundance of food, mostly processed fake food available 24 HOURS a day, located everywhere we turn, and you can see how easy it is to “over-ingest” food. Much more food than our body could possibly burn in a 24-hour day.
Now combine the 24-hour food availability with the food chemically altered by the food industry and you get the “perfect storm” for weight
gain.
How do we tap into our endogenous fat stores a little bit each day, assuming
a leaner body is your goal?
Here are 8 simple actions to help you to comfortably tap in to your body fat storage:
1. You MUST become a label reader, so you are not unknowingly SABOTAGING your success. One specific example is High Fructose Corn Syrup (HFCS). When HFCS is ingested, it STOPS the metabolism from USING stored body fat for energy, thereby making fat loss nearly impossible.
2. LIVE in a slight calorie deficit. Consume slightly less calories than your metabolic needs. This is known as “a calorie deficit”. It bears repeating, the ONLY way fat loss can occur is when your body is in a calorie deficit. A calorie deficit of 10 to 20% below your metabolic needs will result in slow effortless sustainable fat reduction. A deficit greater than 20%
is not sustainable and will result in muscle loss, brain fog, weakness and irritability.
80% of your basic metabolic rate (needed to get you through your day).
10% to 20% Calorie deficit
IT MATTERS WHEN YOU EAT.
NUTRIENT TIMING.
“When” you eat is just as important as “what” you eat. Now, why is this important.
Going back to the biology of the body, we have a built-in 24- hour biological clock, called the circadian rhythm.
Remember, our DNA - genetic programming - has not changed in the last 200,000 years. We are a part of nature on the earth. When the sun comes up, nature intended us to look for food, eat and do whatever you needed to survive
that day.
And when the sun went down, nature intended for you to get sleepy and sleep. Your amazing body even comes with
a built-in “sleeping pill” called melatonin.
When dark, your body produces melatonin to help you fall asleep. The invention of electric lights and electric screens
has changed things.
With sundown and sleep time, our ancestors were not sitting down for a meal at 8, 9 or 10 pm. This is when your body
systems have slowed down to encourage rest and repair.
CHOLESTEROL
Any chapter on fat must touch on the subject of cholesterol, so here is what you need to know.
Contrary to popular belief, cholesterol is your friend! It is needed for every cell in your body.
This is physiologically intended.
The majority of your cholesterol is made by your body.
The cholesterol you eat has a minimal effect on your blood serum cholesterol. Your body knows it needs cholesterol, so if you eat less, your liver will produce more. [ref 25]
The concern over cholesterol levels
are misdirected. The focus of your doctor should be on monitoring your levels of inflammation which is far more informative to your heart health, as well as knowing the particle size of your LDL (Low Density Lipoprotein), not necessarily the number.
An excellent eye opening book, The Great Cholesterol Myth, blows the lid off the outdated concern over cholesterol.
click to go to buy
Protein, comes from the Latin word protos meaning “first”. Your body needs protein first to build any and all cells. It doesn’t matter the cell:
muscle, blood, nerve, bone, hair, skin, all cells develop from protein.
PROTEIN is your most important building block. It is an essential nutrient which means it is ESSENTIAL FOR LIFE.
There are 21 amino acids in a complete gram of protein. 9 of the 21 are considered essential, meaning if you consume these 9, your body will synthesize or make the remaining 12 amino acids to produce a complete protein. Complete proteins are required for optimal development.
The size of a deck of cards represents aproximantly 20 grams of protein, whether it’s beef, poultry or fish.
HOW TO ESTIMATE THE AMOUNT OF PROTEIN IN A PORTION
MACRONUTRIENTS
EXCERPTS FROM CHAPTER 15
PROTEIN and FAT are essential nutrients for life. This is not my opinion but rather the nutritional and physiological classifications of this elements.
You would die if you stopped eating protein or FAT.
CARBOHYDRATES are NOT ESSENTIAL nutrients to sustain life. In other words you would not die if you NEVER ATE another carbohydrate for the rest of your life. This statement does not make me too popular with most people but it is a true scientific fact. [ref 39] However even though carbohydrates are not essential to your life, I’m not suggesting you avoid carbohydrates completely, they just need to be the correct carbs, the cruciferous high- fiber low-sugar ones identified in this book.
Essential for life
Not essential for life
Carbohydrates, The carb confusion
I want you to take a new look at carbs. Start thinking in terms of
“SLOW BURNING” carb versus “LOW CARB”. What makes a slow burning carb is the fiber content.
Yes, you can have a low carb food, but if it is also low in fiber it is not going to help you. Carbs low in fiber are much cheaper than carbs with higher nutritional value. These are the items that are promoted in grocery stores and restaurants. Most restaurant bring you free bread, bread sticks and chips before your meal they are not bringing you free grilled vegetables.
Carbohydrates can be high sugar in disguise, dramatically altering insulin and blood sugar levels, as well as increasing hunger-stimulating effects. Once your desired body fat is achieved you can consume higher glycemic carbs periodically. However, eating high glycemic carbs while trying to reduce body fat is very detrimental. In other words, avoid carbs with a GLYCEMIC LOAD higher than 50 if your goal is to get lean.
The carbs that help us are the HIGH-FIBER, LOW-SUGAR vegetables aka CRUCIFEROUS vegetables, when digested these vegetables (carbohydrates) create FERMENTATION in the gastrointestinal track, which greatly facilitates metabolism and your gut health.
16
Carb ConfusionCarbs that help you, carbs that hurt you.
CARB CONFUSION
CARBS THAT HELP YOU, CARBS THAT HURT YOU
“FASTEN YOUR SEATBELTS, IT’S GOING TO BE A BUMPY RIDE”
ALL ABOUT EVE - 1950
16
Everyone wants to look good naked, so pay close attention!
It bears repeating, before there were food manufacturers telling you carbohydrates should be your energy source, our ancestors did not have oatmeal, pasta or bread. The carbs they consumed were picked from trees and bushes, not produced in factories that were in it for a profit.
As stated in a previous chapter, CARBS ARE MUCH CHEAPER and sustainable to put into a product than fat, as fat will quickly became rancid.
The public is told or mislead by the FDA (Food and Drug Administration) that carbohydrates should consist in 45% to 65% of their daily calories. That has been great for the FOOD INDUSTRY BUSINESS MODEL, however, has lead to seven out of ten North Americans being over weight and obese. [ref 8]
The GLYCEMIC LOAD is essentially the sugar content in foods PER SERVING. The glycemic load of a food accounts for the time it takes for each gram of carbohydrate to breakdown to glucose, thus raising blood sugar and glucose levels. The faster the breakdown to glucose, means the higher the glycemic load, thus TRIGGERING more of your INSULIN HORMONE to be released. One of insulin’s roles is to STORE BLOOD SUGAR INTO A FAT CELL for future energy. UNDERSTANDING the GLYCEMIC LOAD of the food you eat is CRITICAL to targeting a FAT LOSS program.
Doritos could never be picked from a dorito tree, just like a
potato chips could never be picked from a potato plant.
The recognized international scales of GLYCEMIC LOAD and GLYCEMIC INDEX
What is the difference and why it really does matter
GLYCEMIC LOAD (GL) measures the amount of carbohydrates in a
“SERVING SIZE” of that food to break down to glucose.
GLYCEMIC INDEX (GI) measures how fast the carbohydrate is broken down to glucose. This index “does not recognize the average serving size and is not practical”.
Here is the difference and yes, this is a little confusing but here are two examples:
Watermelon has a high GLYCEMIC INDEX OF 72, but a low GLYCEMIC LOAD OF 7.
The glycemic index of 72 is from 5 cups of watermelon, not a normal amount one would eat.
And the glycemic load of 7 is from 1 cup serving of watermelon, a normal portion size one would consume.
SUPER HEALTHY SUPER FATTENING
If you were following the glycemic index of watermelon at 72 you would believe it to be high and avoid this food. However, when you see, the glycemic load is 7 you realize that this is a fruit to include in your diet.
So pay attention to the more practical GLYCEMIC LOAD scale of foods.
Carrots are another example.
The glycemic index of 71 comes from 1 and a half pounds of carrots with a glycemic load of 6. The glycemic load of 6 reflects a normal portion
a person would eat at one sitting.
Where carrots get the reputation of extremely high sugar rating is when they are juiced and a number of carrots where used to produce a glass of juice.
In other words, a glass of CARROT JUICE is one of the HIGHEST SUGAR fattening drinks a person can consume, however, eating a raw carrot with its fiber (a normal portion size) is one OF THE LOWEST GLYCEMIC LOAD foods available.
So again the GLYCEMIC LOAD scale is a much better scale to refer to in making your carbohydrate food choice. And if the GLYCEMIC LOAD has a HIGH rating you are eating an extremely high sugar food. REMEMBER it is sugar that gets DRIVEN INTO a FAT CELL and can quickly make us fat.
How this applies to losing body fat?
TO GIVE YOURSELF A LITTLE MORE LEEWAY, FOCUS ON FOODS THAT ARE LESS THAN 50 ON THE FOLLOWING GLYCEMIC LOAD SCALE. YOU’LL STILL EXPERIENCE LEAN RESULTS CHOOSING FOODS LESS THAN 50 OF GLYCEMIC
LOAD.
Note: Even though the Glycemic load scale labels a number greater than 20 as “high”, expanding the acceptable foods to a GLYCEMIC LOAD OF 50 still results in choosing foods not promoting fat gain.
I can not stress enough the importance of learning and understanding this information.
Unknown to most people, the HIGH GLYCEMIC load of many common foods, especially those containing WHEAT AND GRAINS, drive the storage of fat. The higher the glycemic load, the faster the breakdown to glucose, which TRIGGERS your INSULIN HORMONE release. And as you know by now insulin’s role is to store BLOOD SUGAR INTO A FAT CELL.
IF YOU WANT TO LOSE FAT, it is critical that you AVOID products containing WHEAT AND GRAINS. Why?… WHEAT and all GRAINS are both ACID and SUGAR in DISGUISE you have a “DOUBLE WHAMY”; acid pH and
The Glycemic Load Food Scale:
Low: less than 11 Medium: 11-19 High: greater than 20
If you haven’t succeeded in the past at losing fat, it is most probably because you have not been taught WHICH CARBOHYDRATES HELP you and WHICH CARBOHYDRATES continue to SABOTAGE your success. And what foods cause ACIDITY and what foods create ALKALINITY. The next chapter which is on your body’s pH, explains this in detail.
To make it easy for you and help you maintain your focus, we have created
the following charts!
This is a game changing message
HERE ARE MY FAVORITE
CARBS TO GET LEAN
“Simply the Best!”
• Eat UNLIMITED PORTIONS, preferably raw or lightly steamed to maintain fiber content, any time day or
night.
• All in this group come in less than 15 on Glycemic Load Scale.
Asparagus Kale Brussel Sprouts
Mushrooms Broccoli
Bell Peppers (green, yellow,
red) Cauliflower
Spinach
Carrot (raw) Squash Cucumber
Tomato
NEXT BEST CARBS
•The vegetables below are small approximately 50 on Glycemic Load Scale.
As you can see it’s a pretty short list.
•PORTION SIZE and time of day eaten now becomes IMPORTANT.
•Keep portions ½ cup or less.
•Best if consumed before 3:00pm due to the BODY’S HIGHER NATURAL AFTERNOON INSULIN LEVELS.
=
3 pm6 am 9 am
12 pm
Black beans Pinto beans Kidney beans Garbanzo beans
Lentils Chia
Quinoa
Potato, rice, corn, and wheat are not on this list due to their SUGAR CONTENT and their lack of fiber. They can quickly put you in a calorie
S U G A R I N D I S G U I S E
A picture is worth a thousand words
SIMPLY THE BEST FRUITS:
FRUITS CAN BE TRICKY and you can really SABOTAGE your fat loss success by eating the “wrong” fruits. I say “wrong”
because many fruits are sugar in disguise, and remember it is sugar that can quickly makes us fat.
• Eat unlimited portions, any time.
• Glycemic Load Scale less than 20.
Blackberries Blueberries Strawberries
Rasberries
Cherries (technically 22)
I know it’s a short list, but it’s a good list.
NEXT BEST
FRUIT
Glycemic load is less than 50.
Grapefruit Peach Green Apple
Kiwi Pear Plum I know, I know, another short list, but
another good list!
GLYCEMIC LOAD IS BETWEEN 70-150.
These are the fruits that are hurting your fat loss success, in other words, SUGAR IN DISGUISE:
Tropical Fruits
Bananas (the riper the higher)
Dates Red apples
Figs Pineapples
Grapes Mangos
Melons Raisins Oranges
The fruit listed above can quickly put you in a calorie surplus, thus weight gain. This explains why for many people
have not been able to lose weight while eating these fruts.
A word on Oatmeal
Oatmeal the facts
The Pro’s and Con’s
Oatmeal for breakfast?
Boy oh boy, you could talk to two nutrition experts about oatmeal and you’ll get three opinions, each one’s opinion and a few points they may agree on.
Oatmeal has been promoted as a health food forever, mostly by the companies making it. It is easy to prepare, has a low glycemic load, if the portion of 1 (one) cup its observed. It can be combined with low glycemic fruits (blueberries and strawberries). All this is TRUE, BUT this is where the GOOD NEWS STOPS.
Untruthful packeting regulations allow that if the food contains less than 20 parts per million, the manufacturer can claim “gluten-free”
Here are the facts, now you can decide:
OATMEAL
1.-OATMEAL, is a grain and TRIGGERS INSULIN release and just like whole grain bread it will raise then drop blood sugar, as a result you will feel tired therefore avoid it for breakfast.
2.- Grains are ANTI-NUTRIENTS, meaning they block absorption of nutrition. This is science not my opinion.
3.- Grains CREATE ACIDITY in your body and all the inflammation you may hace. It aggravates arthritis.
4.- Oatmeal is high in melatonin, the body’s “IN HOUSE” sleeping pill designed to help you relax and fall a sleep.
5.- Oatmeal has a glycemic load of 9 which is considered a low glycemic load. However, it is EASY TO GO OVER the one cup portion size, causing and
increase to glycemic level. In other words, it is important to keep your portion to one cup or less.
6.- STOMACH BLOATING is a common experience due to the fiber and the anti-nutrient effect of the lectins in this grain.
7- Oatmeal contains gluten.
For those people that feel TIRED in the MORNING OATMEAL should be AVOIDED do to the facts listed above
NOTE:
INSTANT OATMEAL its another story, dramatically less fiber and dramatically higher glycemic load, in other words, instant oatmeal will make you FAT FAST.
EXTREMELY IMPORTANT:
FOODS WITH GLYCEMIC LOAD HIGHER THAN 5O CAN QUICKLY
CONTRIBUTE TO THE STORAGE OF FAT.
Learning from the following list is a game changer. This will improve your waistline faster
than anything you can do.
For fat loss, this information
is what it’s all about!
AN EXTREMLY IMPORTANT
GLYCEMIC LOAD REFERENCE GUIDE
(The following chart has been modified and is taken from Dr. Rob Thompson, MD)
Remember that to get lean you need to focus on foods less than 50 on the Glycemic Load Scale.
“If you learn from the following chart this will be life changing for you in losing body fat, I promise!”
The following list is intended to be used as a reference and an educational tool to help people understand why they are overweight.
Question: what items are you now eating that are greater than a 50 glycemic load? Most people eat items on the following chart as a part of their daily life and are discouraged and frustrated why they can’t lose weight. Now you will know!
The following charts are intended to be
an eye opening quick reference.
BAKED GOODS
ITEMS PORTION SIZE
GLYCEMIC LOADWhite bread 1 slice 100
Oatmeal muffin 2 ½ “ diameter 107
Cookie (all types) 1 medium size 114
Croissant 1 medium size 127
Pastry Average serving 149
Blueberry muffin Average size 169
Chocolate Cake Average serving 154
Carrot Cake Average serving 199
Donut Medium size 205
Pancakes 5” diameter 346
Wheat bread 1 slice 129
Tortilla (wheat) 1 medium size 64
Tortilla (corn) 1 medium size 87
Gluten free bread 1 slice 150
Pita bread 8” diameter 189
Hamburger bun Top + bottom avg.
size 213
Bagel Medium size 340
BREAKFAST CEREALS
ITEMS PORTION SIZE
GLYCEMIC LOADSpecial K 1 cup serving 133
Cheerios 1 cup serving 142
Shredded Wheat 1 cup serving 142
Grape Nuts 1 cup serving 142
Instant Oatmeal 1 cup serving 154
Total 1 cup serving 161
Corn Flakes 1 cup serving 199
Raisin Bran 1 cup serving 227
An incredible double whammy, not only do you have the sky high glycemic load but most of the above box cereals have high fructose corn syrup used as both a sweetener and preservative. As explained in a previous chapter consuming HFCS inhibits your body’s ability to burn fat for energy.
PASTA
ITEMS PORTION SIZE
GLYCEMIC LOADWhole Wheat Spaghetti 1 cup serving 166
Rice Noodles 1 cup serving 181
Linguine 1 cup serving 181
Macaroni and Cheese 1 cup serving 252
VEGETABLES:
COMMON VEGGIES THAT CAN
ITEMS PORTION SIZE
GLYCEMIC LOADSweet Potato ½ cup 161
Baked Potato Medium size 246
Corn Medium size 171
Couscous (couscous is a dish. But if you refer to the semolina of the couscous, then that would be in the PASTA
table)
½ cup 174
Brown rice 1 cup 222
White rice 1 cup 283
M A K E Y O U F A T
(BE CAREFUL WITH YOUR PORTIONS)
NON-ALCOHOLIC BEVERAGES
(ALL UNSWEETENED; 6oz.)
Remember you want to keep your glycemic load
less than 50
ITEMS PORTION SIZE
GLYCEMIC LOADCarrot Juice (unsweetened) 6oz 68
Grapefruit Juice
(unsweetened) 6oz 75
Apple Juice (unsweetened) 6oz 82
Orange Juice
(unsweetened) 6oz 89
Cranberry Juice
(unsweetened) 6oz 109
Pineapple Juice
(unsweetened) 6oz 109
Coca-Cola 12oz 218
Gatorade 20oz 273
Orange Soda 8oz 314
The Takeaway is:
ASK YOURSELF how many of these foods are you eating often, maybe daily that
are greater than 50 on the GL scale?
If you are eating foods greater than 50 on this list it is very difficult to stay in a caloric deficit to get lean. These foods are resulting in your body quickly storing
too much sugar as fat.
Change this and you will change your waistline, I Promise.
I told you this list would be a game-
changer
• Understanding the glycemic load (not glycemic index) is essential to
a successful fat loss program.
• Fruit can be tricky. Focus on the fruits less than 50 on the glycemic
load scale.
• Fruit juices can should also be called sugar juices. Focus on
vegetable juices.
• Set your kitchen up with foods less than 50 on the glycemic load
scale and you will set yourself up for a lean body.
•Eat your fruit, don’t drink your fruit. you can drink or eat your vegetables as long as your drink
contains the fiber.
CHAPT ER’S CORE POINTS
“THE MOST SELFISH THING YOU CAN DO IS TO HELP ANOTHER PERSON, WHY IS THIS
SELFISH? BECAUSE OF THE FEELING OF GRATITUDE IT GIVES YOU”
DENZEL WASHINGTON
“THE RIGHT THING TO DO IS USUALLY THE HARDEST THING TO DO. THE WRONG THING
IS USUALLY THE EASIEST. THIS APPLIES TO EVERYTHING, FINANCE, RELATIONSHIPS,
HEALTH AND BODY. ”
EXPRESSIONS YOU MAY LIKE
“Make the rest of your life
the best of your life”
If less body fat is your goal, here’s another game-changing
chapter.
So, why is the following information important?
Because it’s so much easier for the body to use fat for energy when in an alkaline state. Firstly, when in a acidic pH the ingenious body will maintain fat
stores to protect itself from the acidity. Secondly, having an alkaline pH is your best insurance to
avoid illness and disease.
HAVE A PHD UNDERSTANDING
OF YOUR BODY’S pH (pH=POWER HYDROGEN)
EXCERPTS FROM CHAPTER 17
Did you know an acidic pH will:
Decrease the body’s ability to absorb minerals and other nutrients.
Decrease the ability to repair damaged cells.
Decrease the energy production in the cells.
Decrease the ability to detoxify.
Decrease life expectancy.
Enable tumor cells to thrive.
Decrease the ability to use fat for energy.
Make you susceptible to fatigue and illness.
The reason acidosis is more common in our society today is mostly due to the typical North American diet. This diet is far TOO HIGH IN ACID- PRODUCING animal products like meat and dairy and far TOO LOW IN ALKALINE PRODUCING foods like fresh green vegetables. Additionally, the abundence of acid-producing processed foods, sugar consumption and acid-producing beverages like coffee and soft drinks all contribute greatly.
Our society overuses prescription drugs, which are acid forming.
Artificial chemical sweeteners like NutraSweet, Sweet ’N Low, Equal and Aspartame are extremely acid, as well as carcinogenic and are poisons for our bodies. The best thing we can do to easily correct an overly acid body is to stop eating these things and clean up our diet and lifestyle. [ref 46]
Generally, alkaline forming foods include: some fruits, all green vegetables, spices, herbs, and
seeds.
Generally, acid forming foods include: meat, fish,
poultry, eggs, tropical fruits, grains, and legumes.
To maintain health, the diet should consist of 70% alkaline forming foods and 30% acid forming
foods. If one is recovering from an illness and needs to restore health, the diet should consist of 80% alkaline forming foods and 20% acid forming foods. When given these pH conditions, the body
will heal itself [ref. 43]
Your best health
insurance policy
Often overlooked, fiber is needed for optimal health. Fiber can help prevent some cancers, lowers bad cholesterol levels, helps maintain blood sugar, slows down sugar absorption (a good thing), facilitates waste removal, and helps avoid weight gain. It’s been said, “The more fiber you eat the less fat you will have on your body”. So make fiber your new BFF (best friend forever)
Keeping it simple, all adults need a minimum of 30 grams or more of fiber daily. Fiber is found in dark green vegetables, celery, carrots, skin of fruit etc. Fiber does not completely dissolve or digest thus facilitating healthy elimination of waste. Digestion, absorption and elimination are foundational for optimal health, thus high fiber levels are fundamental.
[Ref 70]
Focus on getting your fiber from cruciferous (high fiber) vegetables and in your 8 to 10 ingredient salad. It is the combination of saliva, digestive juices and intestinal fermentation that produces the thermogenic fat burning effect we want. Mixing in water and drinking a fiber supplement does not accomplish the same thermogenic result. However, if one is not eating high fiber vegetables and large multi ingredient salads, a fiber supplement is an option and will have a milder benefit. [Ref 71]
Studies show that a high fiber diet is associated with lower risk of premature death and all disease conditions including type II diabetes, heart disease and cancer. Fiber not only slow digestion and sugar absorption it
Your new best friend FIBER
EXCERPTS FROM CHAPTER 20
Clean sugar-free organic fiber supplement sources.
A little homework is required here
Look at the fiber content of what you typically eat to get an idea of how much fiber you are ingesting daily. It probably will be much lower than you think. Consuming fiber from high fiber cruciferous vegetables will produce favorable gut biome, much more than a fiber supplement.
However, to reach the daily recommendation of 30 grams you may need to supplement your diet with a natural organic plant-based, sugar-free fiber supplement. But be careful, too much of a fiber supplement with not enough water can back fire on you leaving you constipated. So go easy and slowly build up to your daily 30 grams or more program.
HERE’S THE MESSAGE UP FRONT...
“IF YOU WANT MORE ENERGY, DRINK MORE WATER”
70% water 30% Protein
Water is a natural purifier and removes toxins that we ingest from pollution and food.
Drinking water will flush harmful toxins and increase much needed oxygen into our body. Water is essential for all body functions and healthy A healthy hydrated human body is approximately 70% water and 30% protein. After oxygen, water is the next most essential element sustaining your life.
WATER
EXCERPTS FROM CHAPTER 23
So how much water is needed per day?
You need 1 oz. of water per ½ pound of body weight. That sounds a little technical but I promise it’s not difficult to calculate. For example, a 160-pound person needs 80 oz. of water daily, 1 oz. per ½ pound of the 160 body weight, equals 80 oz.
In other words, take your weight in pounds and then divide that number in half. There you have the number of ounces of water-needed daily. If perspiration occurs from activity your water needs are obviously greater.
Note to calculate in kilos: Take your body weight in kilos and multiply by 2.2. This will equal your body weight in pounds. Then dived that number in half, this equals your water ounces needed daily.
Why do I have to drink so much water?
Water regulates all systems of the body. Optimum hydration is required for maximizing protein assimilation and is involved in all of the body’s metabolic processes. Water transports nutrients and removes waste, controls body temperature, facilitates all metabolic functions, and maintains life at the cellular level just to name a few of its functions. [ref 47][ref 48]
TWO EASY RECIPES TO MAKE WATER MUCH HEALTHIER.
Water’s pH is slightly acidic because most, if not all of the minerals were removed via bottling or the processing occurring from city or governmental treatment.
The following are two recipes making water alkaline and healthier:
•1 Lt of water
•½ to 1 lemon or lime squeezed (creates alkalinity)
•½ teaspoon baking soda (creates alkalinity)
•1 pinch of sea or Himalayan salt (replaces minerals) OR
•1 Lt of water
•½ to 1 lemon or lime squeezed (creates alkalinity)
•1 tablespoon apple cider vinegar (creates alkalinity)
•1 pinch of sea or Himalayan salt (replaces minerals)
The only difference between the 2 recipes is using baking soda insted of
“SO, IF YOU WANT MORE ENERGY,
DRINK MORE WATER”.
The full guidebook How to Live a Long Healthy Life - Eating for Longevity Vol 1 becomes available on Cyber Monday, November 29, 2021. We will be promoting a special offer only on Cyber Monday.
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Testimonials from the upcoming Full Guidebook.
Turning Months into Years
In 2004 I was detected with breast cancer. After treatments and surgeries, the cancer returned two times. In the third detection they told me that it was extremely aggressive and that I had 6 months to live. By the grace of God, I met Mike who is an experienced nutritionist. He created a nutritional program including the correct cookware.
He gave me specific instructions for food and vitamins, which was not easy. However, I followed it to the letter. I have been with this program for more than five years. What is incredible is that every six months they take analysis and studies of all my organs. In these tests everything is confirmed very good. I have dropped 15kg. The cancer has not returned so I give testimony of the effectiveness of his knowledge. Thank you very much Mike.
Maria de Lourdes Perez y Landa
Mike applies his knowledge to direct you through the maze of untruths and misconceptions to truly transform your health and body, build more muscle and reduce unneeded stored fat. The book is an easy read of no-nonsense truthful information that will greatly increase your level of health, energy and nutritional awareness. You will want to share this information with those you care about.
Horacio Valle M.D.
Funcional & Regenerative Medicine Practicioner
This book should be read by anyone wanting to improve their health and diet. It is a fun, direct, comprehensive nutrition book. Mike is a walking encyclopedia of eclectic health education drawing on more than 40 years of experience. I learned a lot from Mike. This book can change your life.
Robert Schmitz
This book is an indispensable guide to educate the reader in all areas of nutrition to improve your health. Mike explains what the foods companies have tried so hard to, and have succeeded in, keeping the facts from the public. How to Live a Long Healthy life reveals truths about the food industry and what has been done to food that is causing the world to get fatter each year. Great Info!
Steven Pugliese
How to Live a Long Lealthy Life is not just another nutrition book, it’s the best and easiest to read guide I’ve come across, and it’s all backed up by science. This book will change your perspective on nutrition and improve your quality of life! Thank you Coach Mike!
Jose Fuentes
Entreprenur
I love this book! It covered so many things I never knew before that affect my overall health. I started immediately eating smarter, I’m getting leaner weekly and my energy is the best of my life.
Hugh Jones
C.E. O. and founder Hew Enterprises
A great book, amazing information. Mike knows his facts on dairy, wheats, grains and vegetable oils are shocking and will be questioned by some, so he includes the science reference to support his statements.
Impresive are the degree of scince references. As a doctor and with the knowledge of anatomy and nutrition, I recognize that the dedication that Mike offers is extremely valuable. His knowledge of functional nutrition is impressive. He offers many years of sound nutritional advise.
Armando Mantecon Dominguez M.D.
Orthopedic Traumatologist with Subspecialty in Spinal Surgery and member of the Column associations of Mexico (AMCICO) United States (NASS) Europe (eurospine).
After all the information out there on health and nutrition we get every day from hundreds of sources, it’s great to have this new book as a professional and quick reference guide. This book has made my daily food choices easy. Definitely, grounded information and easy to follow tips that will turn into habits for better living.
Eduardo Arreola.
Agua del Mar President.
After my surgery, Mike’s training and nutritional advice changed my body forever. Before the operation, I was fat and without muscle volume with a very weak physical condition in general. In a short time, I lowered the percentage body fat to 12% and I obtained a perfect volume for my height. I now have power that I never had and maintaining to this day. He is the person who knows the most about training and diets that I have ever known.
Martin Malavasi.
Entreprenur.
I am 46 years old and I have been with Mike for 9 months, I was never a lover of gyms and Mike helped me incorporate it into my daily routine. To meet my goals he suggested that 3 times a week was enough. I feel better and stronger than ever. His knowledge of exercise and nutrition, has helped me so much. In regards to diet, I’ve learn the importance of reading product labels to avoid ingredients that I never knew were slowly killing me. When I met Mike I was with a very low testosterone problem... with Mike’s direction today my testosterone is on point and I feel excellent. As a result today I have a better quality of life. Meeting him has been the best thing that could have happen to me ... a great teacher of life and best of all “An excellent human being” .
Adrián Isla.
Entreprenur.
I have know mike for 20 years. About 1 year ago I had the opportunity to read a draft of his book.
I was very lucky that our paths put us together for this past year. I am 54 years old and it was a moment where I was training for a physique competition. I had the opportunity to train with Mike, but not only at the gym but also received his deep knowledge of nutrition.
Mike has a gentle way of teaching that has captivated me, my 18 and 15 year old children and some other friends. He has guided us all through this fitness/wellness path, and for this I will be grateful for all my life.
Dear Mike, I hope people understand the importance of all the information you are putting out there in this book, you have so much to share that I am sure it is only a start!!!
Dr. Joaquin Berron.
Dental Surgeon.
