What’s up with Organic Food anyway?

Hey DiamondFit Enthusiasts,

Should you buy into the Organic Hype?? 

Food trends, diets, and fads come and go. And if you care about your health and
well-being, you’ve probably bought into at least one of these fads at some point,
and that’s okay.
While some of these are clearly hype geared towards selling a specific product or
service, there are some that are worth learning about and participating in, and
one of these is organic food.
What is Organic Food?
Let’s first quickly go over what organic is, and what it isn’t.
Organic food is quite simply food that has been grown without pesticides,
chemicals, and harmful fertilizers. That’s it. There are other specifics, such as
labeling laws, but from a health standpoint, this is the most important thing to
know. That wasn’t so bad, was it?

Ok, not so fast. As important as knowing what organic food is, it’s also important to understand what organic food is not. x Organic food is NOT necessarily healthy food. x Organic is NOT a type of diet. x Organic food will NOT automatically improve your health. That’s not to say that eating a diet rich in organic foods can’t be healthy or improve your health, it just means that the term “organic” on a label does not make it a perfect food. You can buy organic soda, organic cookies and organic potato chips. While it may make you feel better about buying organic, these food choices won’t make any lasting impressions on your health. 

So, why do you want to buy organic food anyway? Well, because it’s better for your health. It’s better for the environment. It’s better for your taste buds. It’s just all-around better. The chemicals and pesticides used to grow conventional fruits and vegetables are just plain bad for you and the environment. These products are designed to make produce look prettier, bigger so it yields more, and longer lasting, but it’s not necessarily nutritious. In fact, nutrition is often the least important factor in growing anything conventionally now-a-days. When you buy organic fruits and vegetables, you are ensuring that you’re not getting any of those nasty chemicals in your veggie stir fry or fruit salad. Organic meat is not pumped full of harmful hormones and antibiotics. And organic foods provide all the essential nutrients and antioxidants needed to fight off inflammation and diseases. All that being said, eating organic isn’t always as easy as buying conventional foods and it’s often more expensive, but there are ways to do it, that makes it less difficult and more affordable. If you can afford to buy everything organic, you should, but that’s not possible for everyone so we’ve created some easy to follow tips on buying healthy foods:

1. Start at your local farmer’s market. You’ll find their produce much more affordable, more fresh and tastier. And just because a farmer doesn’t label their food organic, doesn’t means it’s not; many small farmers can’t afford the hefty fees for organic certification, but they still practice organic growing habits. Always ask before you buy.

2. Fruits and vegetables in which you eat the skin are most important to buy organic. Apples, berries, peaches, leafy greens, and bell peppers are on this list. Meat, poultry, and dairy are also important to buy organic if possible…and often more so than produce. Image result for apple pictures

3. Foods with thick skins that you peel away are less important to be organic. Bananas, pineapples, onions, and avocados are on this list.

4. Organic is not the most important factor in buying food. The number one rule of healthy eating is to buy whole, unprocessed food rather than processed food, whether it’s organic or not. In other words, don’t talk yourself into buying organic applesauce over a conventional apple because you think it’s better for you.

5. Buy only what you need. It’s important to remember that conventional foods last longer than organic foods, because of the pesticides that they were treated with. If you’re used to buying conventional foods, keep in mind that organic food will not last as long; so plan accordingly to avoid waste.

6. Be realistic with your budget and lifestyle. Being aware of what you eat is an important step in changing your diet and improving your health. Don’t feel guilty about having to buy conventional produce if that’s all you can afford, do the best you can. That being said, some foods are safer to eat than others.

The Environmental Working Group (EWG) lists the cleanest and dirtiest conventionally-raised fruits and vegetables. This is a great list to follow if you’re shopping for conventionally grown foods and you want to make sure that you aren’t consuming high levels of pesticides. But keep in mind that the health benefits of a diet rich in fruits and vegetables outweigh risks of pesticide exposure. Focus first on what you’re eating, as opposed to how it’s grown or produced. A diet rich in whole foods is always better than anything processed or made in a factory.

Summary Of Organic Food:

™ Grown without pesticides
™ Grown without chemicals
™ Grown without harmful fertilizers
™ Meat without hormones & antibiotics
™ Better for your health
™ Better for the environment
™ Better for your taste buds
™ Contain essential nutrients to fight inflammation

To start YOUR Healthy Eating Plan…Contact Diamond @ 954-658-0479 for your FREE 30 minute Transformation Session!!

Stay Healthy,

The Diamond Guru- Founder and CEO Diamond Guru Fitness LLC

www.diamondgurufitness.com 

 

FREE Monday Easy Detox from Diamond!

Monday morning is the perfect time to start a quick & easy detox diet…
I do this a few times per year and I always feel better for it.
In fact, I feel this is the fastest way to get yourself back on track with your diet and exercise program for the New Year.
And today, I am going to make it very easy for you to do too.
Here are 3 simple detox steps for you to follow:
1. Drink .75 ounces of water for every pound of bodyweight. For a 150 pound person this equals about 112 ounces or a little less than a gallon for the day.
2. First thing in the morning, have a glass of water with the juice of an entire fresh lemon.
3. Consume two tablespoons of apple cider vinegar diluted with 8oz of water 2-3x per day.
These 3 simple steps will help to improve liver function and make your body more alkaline.

15 Day DiamondFit Challenge 2017!!

Join me January 2nd 2017 for the DiamondFit Challenge! $100 pp for 15 days..Includes daily workouts for every fitness level, weekly meal plans with tips and tricks to keep you on track and get you to your 15 day challenge goal including a Facebook group so we can all help each other!

https://www.facebook.com/groups/212110892569513/

Please RSVP to thediamondguru@yahoo.com
Let me know if you’d like me to add you to the group!

It’s gonna rock!!!

Luv,

The Diamond Gurugroupfrontmuscle

Turmeric: 7 Unexpected Benefits!

Turmeric is one of the most popular spices in the world. Why?

Because it is the secret ingredient behind delicious recipes as well as a number of home remedies. Some even use it as a face mask! But the benefits of Turmeric are more than just skin deep.

Turmeric has been grown and harvested for over 5,000 years and many doctors even call it a miracle spice for its wide range of health benefits.

In fact, this miracle spice has been under the spotlight of world-wide medical research, with over 6000 studies conducted over the past decade because of its potential to help with health conditions that many synthetic medications have trouble treating.

The active compound in Turmeric is called curcumin, it is what gives Turmeric amazing medicinal properties. Turmeric

Look below and you will see seven surprising ways that Turmeric may benefit your health.

1) Turmeric has incredible anti-inflammatory properties
There are two kinds of inflammation. The first is the healthy kind. You experience it when you bump your head or get a bee-sting. It is the body’s natural response to tissue damage or infection.

The second kind of inflammation is chronic inflammation. Some of the most common causes of death or disability, including atherosclerosis, strokes, and artery diseases, are set up by a low-grade chronic inflammation, also known as “silent” inflammation because it is unable to be felt before it wreaks havoc on the body with one of the age-related diseases above.

The good news is that the curcumin in turmeric has been shown to support a healthy inflammation balance in numerous studies. Of course, scientists were surprised when they found that turmeric can be more powerful than some over the counter anti-inflammatory drugs!(1)

2) Turmeric improves brain function
Neurodegenerative disorders like Alzheimer’s disease, Parkinson’s disease and other kinds of age related memory decline are a result of a slow deterioration of the normal nervous system structure in the brain. Like most slow-moving conditions in the body, this happens on a cellular level.

In order to prevent these issues from becoming serious, doctors recommend preventative activities like exercise and good nutrition, which is where turmeric comes in.

In a recent study, it was found that turmeric might play an important role in preserving the integrity of neurotransmitters in the brain (2)—which means it can support your memory and mental health.

3) Turmeric helps boost heart health
Turmeric’s ability to protect the heart is well known among researchers and scientists.

Its inflammation benefits can sustain a defense against the causes of atherosclerosis, valvular heart disease, pericardial heart disease, and cardiomyopathy— which are all rooted in chronic inflammation. (6)

But turmeric has benefits that go beyond inflammation. It also has powerful antioxidant properties.(4) Antioxidants have been shown to fight against the free-radicals and oxidation that causes heart conditions like coronary artery disease, heart attacks and sudden death.(5)

In short, turmeric is a much needed layer of defense against threats to the heart!

4) Turmeric may be an all natural cancer treatment
A recent study showed that the curcumin found in turmeric may have a beneficial effect on different types of cancer.

For example, pancreatic cancer (PC) is one of the most aggressive and lethal forms of cancer in the world. [a] It is one of the fastest moving and most difficult to detect. Fortunately, the curcumin in turmeric may play a role in treating this form, and other forms of cancer. (8)

Here’s how:

Researchers suggest a certain protein called Skp2 plays a major role in tumor growth and cancer development. The exciting news behind this study is that curcumin suppressed cell growth, tumor growth potential, and cell death, which in turn significantly suppressed Skp2.

In simple terms; their findings suggest that using curcumin to suppress Skp2 could be a promising strategy for treating cancer patients.(7)

No wonder they call it the miracle spice.

5) Turmeric can help reverse arthritis
As we get older, it’s only natural that our joints begin to ache, swell and become stiff. At least that’s what most people believe. But the truth is, it doesn’t have to be that way!

In a study that tested curcumin’s capability to treat bone damage on a cellular level, it was discovered that the curcumin found in turmeric may inhibit the active ingredient in blood cells that break down bone tissues in the body.

This new evidence suggests that turmeric can help rheumatoid arthritis by treating bone deterioration and inflammation in the joints. (9)

6) Turmeric’s mental health and mood benefits
Have you ever felt depressed? Do you know anyone who has?

If so, this next study will lift your spirits.

In an animal study where curcumin was administered as a means to fight major depression, it was discovered that curcumin produced a significant increase in neurotransmitter and dopamine levels in brain tissue.

The conclusion of the study suggests that turmeric can be a viable treatment for depression.(10)

What’s more, improving levels of dopamine synthesis in the brain is associated with overcoming age related mental disorders like Alzheimer’s, Parkinson’s and dementia, making this benefit even more essential when it comes to maintaining a strong defense for the aging brain.

7) Turmeric may help against the damages of obesity
Another recent animal study strongly suggests curcumin can lower body weight, fat mass and triglycerides by making the body use more fat for energy and regulating blood sugar levels.

In this study, the researchers claim that obesity is a form of chronic low-grade inflammation (11) which turmeric’s anti-inflammatory powers can help treat.

In essence, the study shows that curcumin can prevent fat development and cell death by increasing energy expenditure, which lowers fat mass percentage and decreases the risk of obesity!

These results are promising for anyone who wants to shed a few pounds or simply prevent any more fat accumulation in the body.

With how inexpensive this miracle spice is in its natural and supplement forms, the question is, how can you afford not to try it!

If you’d like to try it, Follow this link to the Turmeric I recommend

 http://www.sciencenaturalsupplements.com/turmeric-letter-7-nis/?aff_id=20867&subid=article7benefits

In Health and Fitness,

The Diamond Guru

Are you getting enough Sleep for your Health and Fitness GOALS?

If you’re not seeing the fat-loss results from your diet and workouts, think of sleeping! Find out how more quality sleep can help you succeed.
As you begin scrambling for the latest and most scientific information relating to stripping off those last few layers of body fat that seem to cling to you for dear life, you’re likely coming across a wide range of content concerning the best foods for belly-fat loss.
Maybe you’re also finding the best exercises to help boost the metabolism, the best workout designs that promise to add more muscle definition, and the best times to be eating if you hope to maximize the amount of fat you burn throughout the day.
There’s no question about it, what you eat and how you exercise are two significant contributors to the overall success rate you see. But after that, it’s important to not overlook some of the other contributing factors that can sway the type of progress you experience.
Make no mistake, achieving maximum fat loss and getting that “ripped” look that you see on the cover of your favorite health and fitness magazine is a 24/7 endeavour. If you aren’t on top of the game at all times, there is a large chance you’ll falter.
One specific component that very often gets overlooked is that of sleep. No one ever thinks of sleep being a factor in success since, after all, you are barely conscious while you sleep. How much damage could you really do to your progress while you are sleeping?
The answer is that it’s not what you do while you’re sleeping per se, it’s the quality and quantity of sleep you get. Let’s dig a bit further so you can see the profound connection sleep has with your weight loss.
INCREASED DAYTIME CORTISOL LEVELS
One of the first major problems that is associated with a lack of sleep is an increased daytime cortisol level. As you may have already known, cortisol is a hormone that is released within the body that works to break down body tissues. In times of stress, you will find cortisol levels very high since the body is getting ready for the fight or flight response mechanism.
Dieting itself puts the body in a stressed state since it is taking in fewer calories than it would ideally like to function, therefore you’re already at risk for such problems as muscle mass loss (which occurs when high cortisol levels begin breaking down the body’s tissues).
In one study put on by the Laboratory of Physiology in Belgium, researchers noted that those who were shorting themselves of sleep noticed higher afternoon and early evening cortisol levels than those who were not.
IMPAIRED GLUCOSE CONTROL
bread
Have you ever found that after a late night out or a night of simply tossing and turning where sleep was hard to come by, the next day you were craving carbohydrates like a pregnant woman a few days before delivery?
One study conducted in Chicago noted that ongoing sleep deprivation is responsible for a number of changes in the hormonal release and metabolism of humans, especially increased hunger and appetite.
Often in very fatigued states the body senses this fatigue and perceives a low supply of energy as a result, kick-starting internal drives to eat (hunger).
In addition to this, the researchers also pointed out that sleep restriction can decrease glucose and insulin sensitivity, two of the most critical factors that are involved in the development or prevention of diabetes as well as regulating the satiety you feel after a meal is eaten.
While you may think staying up for that extra hour to catch your favorite TV isn’t really all that detrimental, if the truth is told it could be dramatically increasing the chances that you develop diabetes.
INCREASED VISCERAL ADIPOSE TISSUE
For most people on a fat loss diet, the visceral fat is the fat that’s most important to lose because it’s the type that will set you up for the greatest overall health threats.
While you may see subcutaneous fat gains easier (as this is the fat directly under the skin), a high level of fat surrounding the organs is really going to be problematic and could eventually be life threatening.
Researchers from the John Carroll University used a continuous dark versus continuous light exposure test to assess the impacts on a group of animals. They wanted to measure melatonin levels, the metabolic parameters, the circadian rhythm activity patterns, as well as any behavior changes that took place when animals were either placed in a standard condition with 12 hours of light and 12 hours of darkness, 24 hours of darkness, or 24 hours of continuous light.
After the study was completed the researchers noticed that the 24 hour light animals demonstrated a significantly greater visceral adipose tissue than the other two groups who did have darkness hours as well as those who were always exposed to light noted a lower level of overall activity and started to become extremely irritable and easily excited.
The body naturally wants to maintain its normal circadian rhythm with proper light and dark periods for wakefulness and sleep, and when these are altered, negative events take place with regards to body fatness and overall health.
In another study performed in the Czech Republic and published in Physiological Research, researchers found that optimal body weight was strongly associated with test subjects who maintained seven hours of sleep each night, making that the guideline that you should try and shoot for.
While some rare individuals may find they feel fine on much lower levels of sleep (5-6 hours) and others may find they need a great deal more (9+ hours per night), for most adults living a regular lifestyle with added training, 7-8 hours of sleep is optimal.
Generally the more intense and frequent your training sessions are, the more sleep you may require in order to recover properly. In these situations if 8-9 hours is not manageable, short afternoon naps can sometimes do the trick.
SLEEP AND EXERCISE PERFORMANCE
Finally, you must not overlook the connection between the amount of sleep you get and your overall exercise performance. When you are short on sleep, it’s typical to find yourself struggling to maintain the usual level of exercise that you normally would tolerate quite well.
In addition to this, since sleep is the primary time the body recovers from exercise, it’s also when you will be rebuilding your torn muscle tissues. Without this recovery time, you’re going to go into your next exercise session at a disadvantage.
One of the key recommendations for combating over training syndrome, which will quickly take you away from your workouts and limit further fat loss, is getting quality sleep. Failing to do so could mean you having to take time away from your program, which will without question of a doubt, slow you down.
So make sure you’re getting your 7-8 hours of sleep each night. Not only are you going to feel better, think clearer, and be much stronger when it comes to battling those food cravings that are so common with fat loss diets, but you’ll also really be helping promote better long-term health as well.
Stay Motivated!
The Diamond Guru

BEGINNING BODYBUILDING NUTRITION: THE FACTS ABOUT PROTEIN, CARBS AND FAT

If you want to see the best results from your bodybuilding training program, proper nutrition is critical. This means the proper intake of calories, the proper ratio of macro nutrients – protein, carbohydrates, and fats – and the proper timing of these macro nutrients.

This also means understanding and maintaining a positive nitrogen balance. Many bodybuilders – beginners and otherwise do not understand the basics of good nutrition from a bodybuilding standpoint.

The nutrients in food are broken down into the three types of macro-nutrients mentioned above. Macro-nutrients mean nutrients we need in large amounts. Micro-nutrients are vitamins and minerals – micro meaning we need these in small amounts. Each type of nutrient performs specific functions in the body, but interacts with other nutrients to carry out those functions.

PROTEIN

The word protein was coined by the Dutch chemist Geradus Mulder in 1838 and comes form the Greek word “protos” which means “of prime importance.” Your body, after water, is largely made up of protein. Protein is used by the body to build, repair and maintain muscle tissue.

Protein consists of amino acids, usually referred to as the “building blocks of protein.” There are approximately 20 amino acids, nine of which are considered essential because the body cannot make them, they must be supplied by the diet.

Protein is essential for growth and the building of new tissue as well as the repair of broken down tissue – like what happens when you work out. When you hear the term “positive nitrogen balance,” it refers to being in a state of having enough protein available for the needs of the body and the needs of building muscle.

What does nitrogen have to do with protein? Nitrogen is one of the most important elements in all protein. It is essential to animal life for tissue building.

This statement alone defines the key need for protein when lifting weights. For the most part, we are told to eat sufficient protein (every 3-4 hours) to maintain a positive nitrogen balance because your body is actually in an anabolic, or building up phase in this state, where a negative nitrogen balance, from lack of adequate protein, indicates a catabolic, or tearing down state.

This is one reason why protein (and eating enough throughout the day) is important: lack of adequate protein, and your body begins to break down tissue (read: muscle) to meet its daily protein needs.

Our bodies constantly assemble, break down and use proteins (in the form of amino acids, which are the building blocks of protein), there are thousands of different protein combinations used by the body, each one has a specific function determined by its amino acid sequence.

Virtually all modern authorities agree that one to 1 ½ grams of protein per lb. of body weight is best for muscle growth. Besides taking in high quality protein from food (lean beef, chicken, turkey, fish, eggs), the best way to keep your protein intake at the proper levels are through the use of protein shakes.

The other part of getting the most out of your protein intake and thereby maintaining a positive nitrogen balance is carb and fat intake; both are needed in reasonable amounts to insure protein synthesis.

As far as powders are concerned, whey protein is the best quality, meaning your body will absorb and use more of it.Whey protein remains number one, because of its high quality, but milk-based proteins are making a comeback, largely because of their longer lasting effects in the body: whey is typically touted as a fast digesting protein, milk as a slow digesting protein.

People always judge a protein powder by the number of advertised grams per serving: “This one only has 17 grams, it’s not as good as this one that has 50 grams!”

Wrong, wrong, wrong. Protein contains four calories per gram, that’s how it’s measured, meaning that it doesn’t matter what the label says, they are using different scoop sizes, and number of scoops per serving to get that advertised amount.

Since protein is four calories per gram, and scoop sizes are measured in grams, if you used a standard scoop size and quantity, you would get the same amount of protein, regardless of the brand name (excepting minor variances for fat and carb content).

Test this out yourself, the next time you’re at the vitamin store, compare protein labels. Note the protein, carb and fat per serving. Now note the scoop size and how many scoops equal one serving. You will see that any label with a high advertised protein content is using a large scoop and probably two scoops a serving. A smaller scoop and serving amount corresponds to a protein with a lower advertised amount.

Now let’s get back to my main topic regarding protein. The timing of protein is the key to maintaining a positive nitrogen balance and staying in an anabolic state. You should take in protein every 3 – 4 hours; your protein intake should be evenly divided up throughout the day over the course of 5-6 meals. This can be three main meals and 2-3 high protein snacks or shakes.

Other than that, there are some critical times to take in protein – first thing in the morning, with some simple carbohydrates because you have not eaten since the evening before and your body is in a catabolic state.

You should also be sure to take in a protein shake with fast carbohydrates – like fruit – about 1 hour before you train and you should take in a similar shake after you train – this should be, by the way, 40-60 grams of protein and about the same in carbohydrates. Finally, you should have a small protein shake or meal before bed, because during the night you typically fall into a catabolic state.

GOOD FOOD CHOICES FOR PROTEIN

  • Lean beef
  • Chicken
  • Turkey
  • Fish
  • Low fat dairy

CARBOHYDRATES

Carbohydrates have gotten quite a bad rap lately with all this low carb stuff out there. Are they responsible for fat gain? Should bodybuilders avoid them? The answer is no to both. Carbohydrates are currently viewed as the main culprit for gaining body fat.

Ignored is the fact that carbohydrates are the preferred fuel source for your bodies – and brain’s – energy needs. It’s carb energy that fuels your workouts. There are two key components to carbohydrates that people need to understand: there are two types of carbohydrates, sugary or simple carbohydrates and complex, slower burning carbohydrates.

The other thing people need to understand about carbohydrates is that too many calories, of any type, can lead to fat gain. With carbohydrates, people eat too many sugary carb foods, which also contain fat. And while it’s true that you need carbohydrates for energy, you only need so much.

If you overload your energy needs and are not active enough to burn the excess calories, they will be stored as fat. Most people are not that active and they also eat too many calories of all types, this is why obesity is the problem it is today.

Most people do not understand what a calorie is. The production of energy is measured in calories. The calorie content of a food is determined by measuring the amount of heat produced by that food in a laboratory device called a caloriemeter.

Somewhere along the way, food became a matter of taste – the higher the fat and sugar content the better. The basic function of food was forgotten. As a bodybuilder, you should be concerned about your calorie needs and types, and you should have at least an idea, and at best be keeping a diet log, of what you eat everyday – in terms of types of calories and total calories.

When trying to gain mass, you need around 2-3 grams per lb. of body weight of preferably complex carbohydrates. If you have a high percentage of body fat, drop that amount to 1 ½ grams per lb. of body weight. The only real times to take in simple carbohydrates are with the pre/post workout and morning shakes mentioned above.

As well, as a bodybuilder, you should have a far better understanding of carbohydrates than the average person. As I said before, carbohydrates are the bodies preferred energy source. Once ingested, they are turned into glucose, which, among other things, fuels muscular contractions and glycogen, which is stored in the muscles and liver for future use.

Without enough stored carbohydrate in the muscles, they take on a flat appearance and you lack the energy to train hard. As long as your carb intake doesn’t overwhelm your energy needs, you do not have to worry about fat gains from carb intake.

GOOD FOOD CHOICES FOR CARBOHYDRATES ARE

  • Whole grains
  • Oatmeal
  • Brown rice
  • Sweet potatoes
SIMPLE CARBOHYDRATES
  • Fruit juice
  • All sugars
GOOD FRUIT CHOICES INCLUDE
  • Bananas
  • Pears
  • Apples
  • Oranges

FATS

Fats, technically called lipids, are the most energy dense of the three macro nutrients. They are composed of building blocks called fatty acids, which fall into three main categories:

SATURATED

Found mainly in animal and dairy products, such as whole milk, cheese, beef, veal, lamb, pork and ham. Also, you will find this type of fat in some oils, such as coconut, palm kernel and vegetable shortening. Saturated fat is used by the liver to make cholesterol, which is involved in the production of hormones such as testosterone. This is important – you need some fat in your diet to keep your body’s hormone production where it should be.

POLYUNSATURATED

Found in things like corn, soybeans, safflower and sunflower oils. Some fish oils are also high in polyunsaturated fats. This type of fat may help lower total cholesterol. Since this includes good cholesterol, intake of this type of fat should be limited.

MONOUNSATURATED

Found in vegetable and nut oils, such as olive, peanut and canola. They can help lower LDL, or bad cholesterol without lowering HDL, or good cholesterol.

Most foods are a combination of all 3 fatty acid types, one is typically the dominant type which therefore dictates its classification.

TRANS FATS

These occur when polyunsaturated oils are altered through hydrogenation, a process used to harden liquid vegetable oils into solid foods like margarine and shortening.

Fat intake should be kept low. In fact, many bodybuilders find that fat is naturally kept at low levels by simple eating “clean” – lean meat and dairy sources of protein, complex carbohydrates as listed below. Some bodybuilders add an omega 3 fatty acid supplement to their diet to insure a source of healthy fats.

FOOD CHOICES FOR FATS ARE

  • Flax-seed
  • Sunflower seeds
  • Canola oil
  • Olive oil
FATS TO AVOID
  • Processed vegetable oils
FATS TO LIMIT
  • Butter
  • Saturated fats

DIET JOURNAL

It makes a lot of sense to keep a journal of how much protein, carb and fat grams you eat every day, time eaten and total calorie intake. If you’re serious about building muscle, why guess at the amount of calories and grams of protein, etc.? You don’t make gains by guessing. You can add your supplement schedule to this as well.

I hope this article takes some of the guesswork out of bodybuilding nutrition.

In Health and Fitness,

The Diamond Guru

The Top 30 Alkaline Foods On The Planet (Eat More To Prevent Cancer, Obesity And Heart Disease)

 The Top 30 Alkaline Foods On The Planet
  • Proper diet means consuming a variety of foods that provide nutrients you need to maintain balanced vitamin and mineral status. This is very important in order to maintain your health, feel good, and have energy.

Given the fact that today`s fruits and vegetables are grown differently than 40 years ago, most people are forced to use dietary supplements.

People who use dietary supplements should know that vitamins should be taken in the morning, as they provide vitality while minerals should be taken during the day, as they provide a good sleep.

Alkaline-Food-List-The-Most-Effective-Alkalizing-Foods-to-Reset-pH-Balance

TOP 5 ALKALINE FOODS

1.      Olive Oil

Olive oil is one of the best alkaline foods, as it is abundant in monounsaturated fatty acids and antioxidant vitamin E. Besides its ability to prevent diseases that cause chest pain and heart attack, it helps in reducing hot flashes in menopausal women.

2.      Flax Seed and Flax Seed Oil

These seeds and oil and high in lignans, compounds which help to prevent prostate, colon, and breast cancer as well as improve kidney function. They are ideal for any detox program, due to their abundance in essential omega-3 fatty acids. Moreover, they regulate blood pressure and reduce bad cholesterol.

3.      Green Vegetables

Most people consume too much processed foods and meat which are high in salt, sugar, and unhealthy fats. Regular consumption of these foods causes the blood pH to be rather acidic, mainly due to the lack of water content.

On the other hand, green vegetables contain water content as well all nutrients the body needs. They are alkaline-forming foods that are abundant in antioxidants, which makes them an ideal food to maintain healthy pH levels.

4.      Cruciferous Vegetables

These vegetables possess anti-bacterial, anti-carcinogenic, and anti-viral properties, which makes them one of the best foods to reset the pH balances to alkalinity.

When cooking Brussels sprouts or cabbage, most people tend to dispose of the water. However, this food can be used to make sauces and shouldn’t be thrown away.

5.      Melons

Melons, including cucumber, muskmelon, watermelon, and honey melon, are high in potassium, folic acid, B6, dietary fiber, and vitamin A. All of these nutrients provide energy which helps us sustain during the day. Moreover, melon reduces the risk of heart attack and stroke, due to its ability to thin the blood and act as an anticoagulant.

ACIDIC AND HARMFUL FOODS

As mentioned above, the diet in most developed Western countries is mainly based on acidic foods. Some of them include sugar-loaded cereals, artificial sweeteners, alcohol, and caffeine.

The artificial sweeteners are added to many drinks and foods to appear as sugar-free and be more appealing to customers. However, they are anything but sugar-free.

ALKALINE FOODS ( EAT THESE)

–          Alfalfa sprouts
–          Avocado
–          Broccoli
–          Brussels sprouts
–          Cabbage
–          Cauliflower
–          Celery
–          Chivas
–          Cucumber
–          Flax and flaxseed oil
–          Garlic
–          Grapefruit
–          Green beans
–          Green peas
–          Lettuce
–          Leeks
–          Lemon and lime
–          Millet
–          Olive and olive oil
–          Onion
–          Parsley
–          Pears
–          Pumpkin
–          Radishes
–          Sesame seeds
–          Spinach
–          Tomato
–          Watermelon
–          Wild rice
–          Zucchini

Have a Healthy and Fit day!

The Diamond Guru

NEW WORKOUT Starts Tues. June 28th! Don’t Miss out!

Tuesday, June 28th…Diamond Guru Fitness is Starting a 4 week NEW GROUP Workout! BODY PROGRESSIONS!

We are ALL Starting at LEVEL ONE! This is a workout designed to use your own body weight and get you strong quickly but at your pace! Once you complete an exercise at Level 1, you’ll move to Level 2 and so on! This is designed for 4 weeks, 2 classes a week. Tuesday’s and Thursday’s @7 pm! photo (6)

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Here’s a great article about 7 Post Workout Recipes to Keep You Energized!

7 Post Workout Recipes To Keep You Energized Throughout The Day

BY

Do you get up early to workout only to find yourself beat before the day is over? You may be feeling beat because you aren’t eating the right foods or eating anything at all after working out in the morning.

Many people are still left confused as to whether or not they should eat after working out, especially if they are trying to lose weight. It is very natural to feel that you don’t want to add the calories back on after you’ve just burnt them off, however, eating after a workout is crucial.

If you read on, I will explain why eating after a workout is important, how soon after you should be eating and what you should be eating.

Why Is What You Eat After A Workout Important

Your body needs the energy during a workout to be able to get through it. To get this energy, it will use fuel. This fuel needs to be replaced after the workout so that your body can function and stay energized throughout the day. If you do not refuel then, your body will tire which is why you are feeling a lack of energy before the day is over.

If you are eating after a workout but still have no energy throughout the day, then you are probably eating the wrong foods. I will go into more detail on what foods you should be eating further on in the post.

When To Eat After A Workout

Eating after a workout doesn’t mean that you can workout at 7am and wait till lunch time to eat. There is a time bracket known as the “window of opportunity” in which you should be eating after a workout to make sure your body recovers and that you stay energized throughout the day.

Fitness fanatics call it the “window of opportunity” because it is the optimal time to eat as your muscles will be primed to accept maximum nutrients from the foods consumed. The “window of opportunity” opens as soon as your workout is over and closes within two hours from that point.

Feeding your muscles and body the right food during this optimal time will make sure you stay energized and that your muscles fully recover and build.

What To Eat After A Workout

high protein and carbo loaded post workout meal

Now let me get to the main reason you’re here… what to eat after a workout. There are two main nutrients your body requires for your muscles to recover and build. These two nutrients are protein and carbohydrates which will both help increase your energy levels.

This doesn’t mean that you should only eat protein and carbohydrates after a workout, though. A balanced diet is always key to obtain a fit and healthy lifestyle that will keep you naturally energized throughout each day. Here are the foods you should be having after working out to stay energized:

Calories

The rule of thumb is to eat a meal or snack after a workout that has 50% of the calories that you burned off during the workout. For example, if you burned off 500 calories during your morning workout then you need to eat 250 calories within two hours after the workout.

Many people working out to lose weight tend not to eat after working out as they feel they are putting the calories back on they have just worked so hard to burn off. However, it is incredibly important to consume calories within two hours after a workout and will help lose weight if you stay within the recommended range of calories.

Carbohydrates

What you may be surprised at is that 60% of the calories that you should eat after a workout should be of carbohydrates. There are some diets out there that say to avoid carbohydrates altogether, but this isn’t healthy. You need carbohydrates after a workout to refuel your muscles and also to give you sustainable energy throughout the day.

How many carbohydrates you consume after a workout depends on the intensity of your workouts. It is recommended you have 30 to 40 grams of carbohydrates if you do a moderate workout and 50 to 60 grams of carbohydrates if you do a high-intensity workout.

Protein

While 60% of the calories you consume after a workout should be carbohydrates, 25% of the calories consumed should be of lean protein. High-quality protein is an essential nutrient for post workout snacks and meals as it will stop your body from breaking down the muscles for energy. As well as stopping the breakdown of muscles, protein will also work to repair muscles to help them repair and build.

For most people, the recommended amount of protein to consume should be between 10 to 15 grams. Many women believe that protein is mainly something bodybuilders consume during and after workouts however it is essential for everyone to consume even after cardio workouts.

Fat

Fat isn’t something that will help to repair your muscles after a workout and isn’t a nutrient that is essential however it is something that is found in most foods. It is recommended that no more than 15% of the calories consumed should be fat. Fat will work to slow down your digestion which isn’t something you want after a workout which is why no more than 15% of fats should be in your post workout snacks or meals.

Fat isn’t necessarily a bad thing as there are good fats and bad fats, however, there are more optimal times to eat good fats and after a workout isn’t one of them.

Electrolytes

You don’t need me to tell you that sweating is all a part of working out. When you sweat, though, your body is losing essential electrolytes that are needed to regulate the fluid balance in your body. While many people know to drink plenty of water during and after a workout to hydrate, it is important also to consume electrolytes to regulate the fluid balance in your body.

Fruit and vegetables that have high water content such as strawberries, watermelon, tomatoes and cucumber will help to rehydrate your body. These foods will be a great addition to your post workout snacks and meals.

Whole Foods Or Sports Drinks/Bars

Sports Drinks

Now that you know what nutrients to have in your post workout meals and snacks that will repair your muscles and keep you energized throughout the day, it is time to determine whether whole foods or sports drinks/bars are best.

Energy drinks, energy bars and protein shakes are a common sight at gyms however they aren’t something that you should always have. While they have some benefits when consumed moderately, they contain chemicals which aren’t good for the body. It is always best to have whole foods rather than processed shakes, drinks or bars.

7 Post Workout Recipes

Consuming whole foods after your morning workouts does not mean that you have to cook constantly. There are snacks and meals you can make in advance and take with you to the gym if you’re planning on heading to work straight after. There are also plenty of meals and snack ideas that you can quickly put together in no time at all.

It is always best to have a prep day where you prep all of your post workout snacks and meals for the week. Here are 7 post workout recipes that will help to refuel your body and keep your energized throughout the day:

Banana Cream Pie Smoothie

Banana Cream Pie Smoothie

Image Source: Cooking Light

This banana cream pie smoothie has plenty of milk and yogurt in that will provide plenty of protein and carbohydrates which are two essential nutrients needed in a post workout snack. (” I recommend a nut milk instead of cow’s”especially if you are on my food plan, says The diamond guru

Ingredients:

  • 1 large banana, sliced and frozen
  • 1 cup low-fat natural yogurt
  • ½ cup of low-fat milk
  • 2 tbsp. wholemeal cracker crumbs
  • 1 tbsp. dry non-fat milk
  • ½ tsp. vanilla extract
  • 3 ice cubes

Instructions:

  • Place all ingredients into the blender
  • Blend until completely smooth
  • Garnish with cracker crumbs and enjoy

Grilled Turkey And Ham Sandwich

Grilled Turkey And Ham Sandwich

Image Source: Cooking Light

You can’t go wrong with a grilled turkey and ham sandwich after a workout. It has sodium to replace lost sweat, turkey for protein and wholemeal bread for carbohydrates. (On the diamond guru plan, I do not recommend pork so the ham is out)

Ingredients:

  • 1 tbsp. light mayonnaise
  • 1 tsp. Dijon mustard
  • 8 slices of wholemeal bread or rye bread
  • 4 slices of cooked turkey breast
  • 4 slices of low salt deli ham
  • 4 slices of low-fat cheddar cheese
  • 8 slices of tomato

Instructions:

  • Mix the mayonnaise and mustard in a small bowl.
  • Spread the mayonnaise and mustard mix over 4 slices of the wholemeal bread.
  • Add 1 slice of turkey breast, 1 slice of ham, 1 slice of cheese and 2 slices of tomato to 4 on top of the mayonnaise mixture.
  • Add the remaining 4 slices of wholemeal bread on top.
  • Heat a non-stick griddle pan over medium heat.
  • Add sandwiches to the pan and cook for 2 minutes.
  • Turn the sandwiches over and cook for another 2 minutes and enjoy.

Power Granola

Power Granola

Image Source: Cooking Light

One of the easiest snacks to make after a workout is granola. You can make this power granola in advance and keep some at work and some at home so you can grab an energized snack quickly. (For the Diamond Guru Food plan this has too much sugar, juice, honey AND brown sugar) Not recommended for weight loss!)

Ingredients:

  • 2 cups regular oats
  • 1/3 cup flaxseed, grounded
  • ¼ cup walnuts, chopped
  • ¼ cup slivered almonds, chopped
  • 2 tsp. ground cinnamon
  • 1/3 cup pure orange juice
  • 1/3 cup natural honey
  • ¼ cup packed brown sugar
  • 2 tsp. canola oil
  • 1 tsp. vanilla extract
  • 1/3 cup dried cranberries

Instructions:

  • Preheat oven to 300°.
  • Combine the oats, flaxseed, walnuts, almonds and cinnamon in a small bowl.
  • Combine pure orange juice, natural honey and brown sugar in a small saucepan.
  • Cook over medium heat until the brown sugar dissolves making sure to stir frequently.
  • Remove the pan from the heat and stir in the canola oil and vanilla extract.
  • Pour the orange and honey mixture over the oats and mix well.
  • Pour the granola into a thin ban and bake for 10 minutes and stir.
  • Bake for a further 15 minutes, add the cranberries and enjoy.

Smoked Mozzarella, Spinach And Pepper Omelette Sandwich

Smoked Mozzarella, Spinach And Pepper Omelette Sandwich

Image Source: Cooking Light

Eggs are the best post workout food as it contains protein,and when added with spinach and peppers, it creates the perfect meal to give you energy through the day. ( Again nut milk substituted and green onion instead of white…) 

Ingredients:

  • 2 tbsp. Fat-free milk
  • 6 large egg whites
  • 3 large eggs
  • Dash of hot pepper sauce
  • 1 cup red bell pepper, finely diced
  • ¾ cup onion finely diced
  • ½ cup mozzarella cheese, shredded
  • 1 ½ bags baby spinach

Instructions:

  • Preheat broiler.
  • Combine the milk, egg whites, eggs and hot pepper sauce and mix well.
  • Heat a non-stick skillet and sauté the bell peppers and onions for 4 minutes.
  • Reduce the heat and pour in the egg mixture and let it set slightly.
  • Lift the edges of the omelet to free any uncooked mixture underneath.
  • Leave to cook for 3 minutes.
  • Place the pan under the broiler for 1 minute and enjoy.

Maple Grilled Salmon

Maple Grilled Salmon

Image Source: Cooking Light

Salmon is packed full of protein which makes it an ideal food to have after a workout. You can pair this with boiled rice to get your carbs too. (In this case, maple syrup AND orange juice have too much sugar though you do need to replace your stores of glycogen soooo replace with coconut palm sugar..)

Ingredients:

  • ¼ cup rice wine vinegar
  • 3 tbsp. maple syrup
  • 2 tbsp. pure orange juice
  • 4 salmon fillets, skinned

Instructions:

  • Combine all the ingredients and fish into a zip lock plastic bag to marinate for 3 hours.
  • Preheat the grill to a medium heat and a saucepan over a medium heat.
  • Pour the marinade from the bag into the saucepan and bring to the boil and cook for around 5 minutes.
  • Pour the marinade over the salmon and grill for 4 minutes on each side.

Lemon Garbanzo Salad With Feta Cheese

Lemon Garbanzo Salad With Feta Cheese

Image Source: Cooking Light

This salad is packed full of plant-based protein and carbohydrates which are exactly what you need in your post workout meals.(I like this! Green onion instead of red and you’re all set!)

Ingredients:

  • ½ cup boiling water
  • 1/3 cup bulgar, uncooked
  • 1 ½ tbsp. fresh lemon juice
  • 1/3 cup canned chickpeas, rinsed and drained
  • 2 tbsp. cucumber, chopped
  • 2 tbsp. celery, chopped
  • 2 tbsp. red onion diced
  • 1 ½ tbsp. feta cheese, crumbled
  • 1 ½ tbsp. fresh dill, chopped
  • 2 tsp. extra virgin olive oil

Instructions:

  • Combine the boiling water, bulgar and lemon juice in a bowl and mix.
  • Let the mixture stand for 15 minutes after being mixed.
  • Add the rest of the ingredients and toss to mix.

Chicken Sate Wraps

Chicken Sate Wraps

Image Source: Cooking Light

These wraps are power wraps! The peanut butter and chicken in these wraps are both high is a high quality protein to help repair muscles after working out. (There are no carrots on the diamond guru plan so you can substitute any veggie that is allowed) 

Ingredients:

  • ½ cup carrots, finely sliced
  • 1/3 cup green onions, finely chopped
  • 2/3 cup coconut milk
  • 1 tbsp. soy sauce
  • 1 tbsp. rice vinegar
  • 3 tbsp. peanut butter
  • 1 tsp. curry powder
  • 1/8 tsp. ground red pepper
  • 2 cups chicken breast, cooked and shredded
  • 4 wholemeal tortillas
  • 1 1/3 packets of angel hair slaw

Instructions:

  • Heat a non-stick skillet pan over a high heat
  • Sauté the carrots and onions for 1 minute.
  • Add the coconut milk, soy sauce, rice vinegar, peanut butter, curry powder and ground red pepper and cook for 30 seconds.
  • Add the chicken and cook for 1 minute.
  • Spoon the mixture onto each tortilla, add slaw on top and enjoy.

Conclusion

Remember when it comes to eating after workouts to eat within two hours after working out and make sure to eat protein and carbohydrates. Whole foods are preferred however it is okay to have an energy drink or bar here and there if you’re too busy to make anything. Just make sure you don’t rely on energy drinks to get essential nutrients and to have energy to the day. Can’t stress this last part enough!

Your gut health and weight loss!

fruitsThere is a serious problem facing 95% percent of people in western civilization. If you don’t fix this problem you will most certainly struggle to achieve the look you want. You could have the best program for building abs (clearly I am talking about Diamond Guru Fitness), with the best nutritional information, yet I guarantee you haven’t considered the most important factor in determining whether or not you will lose belly fat. Did you know that without paying proper
attention to your “gut”, you are potentially exposing yourself to toxins which could lead to a dangerous internal imbalance? By “gut” I mean your gut flora, which is also referred to your gut microbiota. These micro-organisms live by the hundreds of trillions in your digestive tract
and they have an extremely important function. The Role of Gut Flora. The human body contains 10 times as many microbes as it does actual human cells, and we have evolved alongside the bacteria in our bodies to forge a strictly symbiotic relationship. There are two types of bacteria, known as probiotic (supporting life) and pathogenic. These bacteria perform metabolic activities which resemble that of one of your other main organs; however, their role and function has largely been ignored in mainstream nutrition until recently. The good, or probiotic bacteria, perform critical functions such as training your immune system and stimulating cell growth, while also defending against disease by preventing the growth and proliferation of harmful pathogenic microorganisms. Without the proper balance of gut flora you are likely storing fat improperly. You are also at risk of inflammation which is a precursor to obesity. You see, the food you eat begins fermentation in your digestive tract. When undigested food ferments, the flora (if it is the good kind) turns this undigested food into useful energy and nutrients. This also enables your body to absorb iron (critical for women), magnesium and calcium, as well as playing an important role in your ability to correctly use vitamin B and vitamin K. Equally important is that this flora plays a role in metabolizing xenobiotics. Gut Flora and Xenobiotics. Xenobiotics are potentially harmful chemicals such as antibiotics, drugs, and environmental toxins which can be introduced to your body. Dietary intake will ultimately determine the balance of good bacteria in your intestines, and balancing your good bacteria is of course an important starting point for achieving a healthy and flat belly. The problem with dieting is that you can find yourself suffering from things like fatigue, rebounds (gaining back lost weight), cravings similar to those of an addict, and even metabolic damage. If you have stubborn belly fat, eat a lot of processed foods, or perhaps even struggle with sugar addiction, balancing your gut flora will put you on a path to change. What’s amazing is that this can happen quite quickly. You can start this process by simply adding a good probiotic supplement. The Benefits of Probiotic Supplements As we discussed above, probiotic bacteria are essential to human health due to the roles that they play within the body. These roles cover everything from immune function to hormone production and the development of new cells and tissues. Anything that will support the population of these “friendly” bacteria is likely to prove beneficial to our overall health and well-being. One way of supporting the bacteria population in your gut is to incorporate probiotic supplements. Probiotic supplements such as lactobacillus and bifidobacterium can provide a number of different health benefits, including a reduction in inflammation and protection against infectious diseases. A 2008 study published in the International Journal of Food Microbiology set out to assess the interaction of probiotic lactobacillus and bifidobacterium strains with human intestinal epithelial cells. Among the effects observed, these bacterial strains appeared to compete against what are known as enteropathogens such as salmonella and E. coli. Simply put, these friendly bacteria protect against such infectious pathogens, while also protecting the gut from acute inflammation. The study concluded with the following statement: “Both strains showed the potential to protect enterocytes from an acute inflammatory response. These probiotic strains are potential candidates for the development of new functional foods helpful in counteracting enteropathogen infections.” Another study, this time published in Nature in 2011 demonstrated that bifidobacteria can protect from enteropathogenic infection through production of acetate. What is interesting about this particular study is that it provides us with a more extensive understanding of just how bifidobacteria works within the body. Bifidobacteria was shown to directly protect against E. coli by preventing the toxin from being translocated from the gut lumen to the bloodstream, due in part to the production of acetate. The researchers concluded, “[we] propose that acetate produced by protective bifidobacteria improves intestinal defence mediated by epithelial cells and thereby protects the host against lethal infection.” Now this is all well and good but very few of us find ourselves at risk of E. coli infection on a regular basis, so what are some of the benefits of probiotic supplements that are more directly relevant to our daily lives? Gut Health and Chronic Fatigue Chronic fatigue syndrome is a condition that appears to be quite prevalent in our modern age. If you have ever experienced chronic fatigue syndrome or you know someone who suffers from it then you are probably well aware of just how much a hindrance it can be to one’s quality of life. Although the direct causes of chronic fatigue syndrome are uncertain, there have been some studies showing that patients suffering from CFS have lower levels of bifidobacteria, as well as other undesirable changes to their gut flora. People suffering from chronic fatigue syndrome may potentially be suffering from the malabsorption of certain nutrients. There also appears to be some effect on the immune system due to patients often reporting allergies. The good news is that a 2002 study showed lactic acid bacteria to be of therapeutic value in the context of chronic fatigue syndrome.

How to Improve Your Gut Health – 7 Day Protocol This has all certainly been quite a lot to digest, pun intended. If you’ve made it this far then you’re obviously serious about boosting your gut health and reaping the multitude of benefits that a healthy gut has to offer. To wrap things up, let’s look at some of the things that you can do in just 7 days improve your gut health for the long-term. The 7 Day Protocol is really a launching pad from which you integrate a new mindful approach to your overall personal health philosophy and take a mindful approach to transforming your body. I will highlight an approach you can take over the next seven days which is meant to guide you for the time you remain on this planet! Weight loss success!

For more information and to start your Transformation call Diamond at 954-658-0479

 

Lose weight and feel great!

Stay healthy,

The Diamond Guru