There is a ton of information on nutrition out there. Who am I to add some more? Well, part of what I try to do with nutrition is to make it more simple, take some of the "mystery" out of it.
CHRIS: This is the Core Balance Podcast, I am your host Chris Janke-Bueno
Good day folks, how is everyone doing today? Wanna talk today about a topic that is unfortunately very controversial and I don't know why. It's very simple, it’s very simple, nutrition, food, it is just what you eat, right? So, I know there are a billion and a half different diets out there, different, you need to do this and you need to do that, and I guess, I could stand here and say this is not another diet, but, I guess, technically it is, but I just wanna come at you with just some common sense right, just a common sense approach to eating. It's unfortunate that a lot of food that is actually very healthy gets a bad rap and a lot of food that is not healthy gets very heavily promoted and marketed, and because of that a lot of us have grown up thinking that certain foods are healthy. So, I wanna talk a little bit about that obviously. There is a camp that I belong to, you know, I am not going to agree with most of what's out there, and you will be able to pigeonhole me into a certain category and that’s fine. The reason why I feel like I do have some credibility here is that not only do I research different diets as far as reading books. I have read probably over 50 books on nutrition. I am not certified in anything, and I have made that choice many years ago because I saw what those certifications were getting, I saw the food pyramid and, you know, certified dietitians are learning the food pyramid and all these really outdated, you know, fat is the enemy, low fat diets are the best, and I knew even back when I was in high school and college that you couldn't completely exclude an entire macronutrient. So, so yeah, anyway, I made that decision a while back and decided to do my own research. Now, fortunately, there is a lot of good information out there. But let’s take one thing that’s very basic, very simple okay, I don't think anybody, no nutrition book that I have ever read has disagreed with what I am about to say. Vegetables are good for you, nobody disagrees with that, right? So, let’s starts there. Vegetables are good for you. One thing that I do disagree with a lot of, I don't, not a lot, the food guide pyramid, let’s just say that, they say you need to eat like five vegetables a day. I would multiply that by five, I mean we literally need to be consuming the vast majority of our food should be vegetables. So, 20 to 25 servings a day, does that sound crazy? Maybe it does at first. I would recommend going, getting there slowly and, you know, taking step by step, but the cool thing is that once you condition your body to actually run on vegetables and really like vegetables, you are gonna want them, you are gonna want to eat vegetables, you gonna not wanna eat that doughnut that you thought used to give you energy, but in reality it just gave you the jitters and you felt like you had more energy. Sorry, I am kind of ranting already, I have been going on for about three minutes, three and half minutes already ranting a little bit, but I really do feel strongly about this. I think it's really important that we get this dialed in, and when my nutrition is really dialed in and just on point, I feel amazing. So, here are some of the results that I feel personally. I feel absolute energy when I get out of bed in the morning, and in fact when my alarms goes off, actually when I am eating really well , I wake up before my alarm goes off. My alarm goes off at 5 am and I will wake up at 4:40, 4:30 with no desire to sleep more, none. I remember growing up as a kid, you know, I ate decently healthy but really not really that healthy compared to what I eat now. But I would, Oh man! I mean, it was dread getting out of bed in the morning, and even at 8:30, I couldn't get out of bed at 8:30, I would sleep for 12 hours and still not feel rested. Now I can go to bed, again this is when I am right on point, I go to bed at just an average hour, you know, 10 to 11, somewhere in there, and just absolutely have tons of energy when I wake up, and it’s amazing for me because that is such a difference between where I grew up, you know, the feeling that I had when I grew up. When I grew up, I remember eating like whole sleeves of Ritz crackers, when I was in college I ate an entire pizza, every night, no joke every night, at least five nights a week, just not healthy at all, right, and I had looked the [part two 00:05:01.29] I gained about 30 pounds, and I should post a picture one of these days, but anyway, real simple, I wanna guide you through what we are looking at when we look at nutrition. So, the main thing I wanna talk about today is macronutrients. Three macronutrients - Protein, fat and carbs, and really carbs and fat are the two that have really been given a bad rap right, although, you know, even protein has been given a bad rap in some circles like the fruitarians, right, they are almost anti-protein. So, there have been camps of people who think protein is bad, right, so, that's the fruitarians. Some people are like no carbs are bad, they are the enemy, that's Dr. Atkins and his popular Atkins diet, right, those are high-protein diet, and then there are those who say fat is bad and that was the whole food guide pyramid of the 80s and 90s, and the government was on that too, they were really touting grains, they wanted you to eat high volume of grains and look where that got me. Anyway, again, no more ranting Chris! C’mon, okay. I just wanna talk to you about the three macronutrients, none of them are bad, we need all three to function in a healthy way, and I just wanna talk to you about within each group of macronutrients, there are, what I call, green light, yellow light and red light foods, right. The green light - literally eat as many as you want, as long as you balance it with the other macronutrients. So, I am not saying eat as much fish as you want in one meal, eat five pounds of fish and nothing else. That's not what I am saying, but I am saying that you can eat a good amount until you are satiated and be totally fine with that. The yellow light means that sure occasionally, you know, a special occasion, no big deal, right. Red light foods should not even be called food at all; they are disgusting abominations, and your body has no use for them like pizza, beer, stuff like that, avoid them at all costs.
So, let’s just go through - protein, fat, carb. Each one of these macronutrients has green light, yellow light and red light foods. So it's not that all protein is bad, it's that certain types of protein are bad but certain types are proteins are very good. So, I wanna just teach you a little bit about those. Let’s just go through real quickly. Protein - green light - great sources of protein – grass-fed beef, stuffs like that, grass-fed free range, organic, chicken, beef, all that and then wild carp fish, okay, that’s it. Decent yellow light okay sources are like beans and lentils, nut seeds, pea or ham protein powder in a bind and then eggs, pastured eggs, note I didn't say pasteurized, pastured eggs that means they were raised naturally. Terrible sources - red light - processed meat, [inaudible 00:08:14.15] caged eggs, cow’s milk. Cow’s milk is for baby cows not people, right I would never go up to a cow and start drinking from the udder, right. Likewise, you probably didn't nurse from your mother past the age of two, three maybe, we have no use for milk, it’s just yeah, I know I might get a lot of flak for that, but, hey, it is what it is. Whey or casein protein powder, I think it was the chain of study that showed that casein protein was linked to cancer, that’s the protein found in milk.
Okay, moving on, fat. Fat again is great, it’s required for optimal hormone function and sometimes we use it as a fuel. So, green light - great sources – olives, avocado, coconut and then occasionally supplementing with fish oil, stuff like that. Decent okay sources are nuts and seeds, and then just terrible sources - hydrogenated oil, crisco margarine, any other fake butter that you see. If you are at the restaurant and you are gonna have bread and you have a choice between butter or fake butter, just go with the real butter, I mean, it’s still not optimal, but it’s better than fake stuff, because you don’t know what they are gonna put in that, and then lets finish up with carbs. Carbs get a really bad rap unfortunately, but they are very, very important for you. Great sources are all vegetables pretty much, low fructose fruits like berries, root vegetables, sweet potatoes and carrots, stuff like that, squash is a very good one. Decent yellow light sources are, you know, other fruits like bananas and things like that, there tend to be higher sugar, so you don't wanna get too much of those, but, you know, occasionally they are fine. Brown rice and quinoa tend to be okay, again they are not great, I wouldn't eat a lot of quinoa, you know, grains are just typically not the best, and then just absolutely terrible sources - sugar of any kind. This includes any ingredient in your list that ends in “ose,” right, sucrose, fructose, dextrose, all that stuff; fruit juice and soda, those are in the same category and popcorn, just stay away from this stuff, it's not good, alright.
So, that’s the general kind of recap - three macronutrients, divide them up into three categories, and I have this visually for you, so I want you to check this out on my website. I have this whole chart, I’ve actually just been reading from the chart this whole time, so you can just download the chart. Go to mycorebalance.com, up at the top, you will see your resources tab, drop that down and then click on food. That is gonna give you all the information that I just gave you, and then secondly, I just encourage you, number one - clean out your pantry of all the red, all the red food, just get rid of it, keep the yellow for now, but, just right now, get rid of the red, and then eventually you can get rid of the yellow too, but, anyway, go shopping for all the greens next, right. You cleaned out the reds, now fill it with greens, okay, and then go online, research recipes that are kind of your taste, right, we all have different tastes and, you know, you can season chicken a thousand different ways. So, you know, find a recipe of your taste or several recipes and just start from there. Use the ingredients that are healthy and make recipes that are from those healthy ingredients as opposed to what a lot of people do is that just look at a recipe and they won't care what the ingredients are.
You have been listening to the Core Balance Podcast. I am your host Chris Janke-Bueno. We will talk again next time; until then, let’s be fit, let’s be healthy, let’s be happy. It feels good to move, so keep moving.
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