The Sexiest T-Shirt Known to Man, and Women

Posted by on Aug 8, 2015 in Uncategorized


Lucky for your arms the muscle tee is having a moment.

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The Sexiest T-Shirt Known to Man, and Women

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Masters Nutrition- Burning Fat Is Easy – Cravings Are Tough!

Posted by Dr. Jason Tharpe on Jan 28, 2012 in books

Most people start their day either not having breakfast or making bad choices high in fat with no balance what so ever. Then they get to lunch and have a burger and fries, sandwich and chips, or they try to be good with soup and/or salad, not realizing they just ingested close to 1000 calories because of heavy dressing and thick, non brothy soup. At supper they pile on the carbs, eat a large piece of meat and have very little if any vegetable. I bet many people only have 4-5 servings of fruit and/or vegetables per week, and I am guessing on the high side. Not eating often enough, and eating too much when we finally get to eat can have disasterly results on our waistline and health.

The really is easy…just follow along.

I want to make this very simple. I’m not going to get into the finite details of every food you eat at this point. How about this: If it comes in an air filled bag, you probably don’t need it. You need to eat simple. You can get very creative with recipes, trying to keep them healthy of course. So, here is our plan. Divide a plate into quarters. Fill 2 quarters of that plate with fruit and/or vegetable, one quarter protein (about the size of the palm of your hand/4-6 ounces), and one quarter carbohydrate. You should preferably not have any complex carbohydrates (pasta, potatoes, rice, etc.) after 3pm unless it’s right before a workout.

I would think that there are not many people who don’t understand that we are supposed to eat plenty of fruits and vegetables each day. Follow this one simple rule…consume 6-8 servings of fruits and/or vegetables per day. Let’s try to follow just one rule. This rule can change our digestive health tremendously by adding fiber to our diet and improve our gut motility. If we changed nothing else, we should see some adjustment for the better. Do NOT add fat when cooking with vegetables!

Why don’t we make some more changes and add a few more rules. Think of protein to be just as important as the vegetables. Many people, especially in the United States, aren’t having trouble meeting their daily protein needs. The dilemma here is choosing the wrong, fatty options rather than something clean and lean. Understand the fat content in the foods you are buying and make better choices. Choose your ground beef at 93% lean or better. This helps to be leaner than most ground turkey or chicken(People seem to think of these as healthier choices than ground beef).

Don’t forget your fish. Wild salmon is my absolute favorite choice. You can have this 7 days a week if you want. Salmon is high in Omega 3 fats which are excellent for the entire body’s health, especially the brain and nervous system. Salmon is also very low in mercury. To stay with our simple theme, eat any other fish a maximum of once per week.

Complex carbohydrates are craving demons. Hunger demands a bag of chips. Mashed potatoes are great with butter… and gravy, too. Spaghetti and pizza are popular and make the meal 80-90% carbs. The dilemma here is… once we have them, we need more. If you can control your serving size and eat them at the right time of day, your cravings will be much more controlled. Many people have more success by eliminating them completely. My rule as I said previously, is to halt any carb intake after 3pm. If you do have them in the evening, control your portions… no more than a cup. This should not be the main course in our daily diet.

Finally, calories in your liquids should be monitored. You should be drinking half your body weight in ounces of water each day. If you are not near this level, start working your way up to these levels by adding 20 ounces of water per week until you reach your right amount per day. Don’t do this all at one time. Urinating more often as you get used to the higher intake is normal. Many people today are walking around dehydrated which can send faulty signals of hunger. We sleep through the night, and when we awaken, the first liquid ingested is coffee, which is dehydrating. Diet drinks are not any better. They contain aspartame which is horrible for you that triggers a high insulin reaction with nothing to digest creating cravings for food ( usually carbs ) not long after intake. If you think you are hungry…drink an 8 ounce glass of water first. You might be surprised as to how it calms your hunger. AGUA, AGUA, AGUA!!

I hope you’ve enjoyed basic nutrition 101. This is how I start with many of my patients. It seems so simple, everyone should be doing it. I can go into more detail, and will in future articles. Every topic here can be different articles by themselves. Following these simple rules will get easy with time and persistence and you will be ready for the next stage. This is the map to a leaner you. So, divide your plate into sections, put the right portion sizes on it (hint: all the vegetables you want), and meet the stronger, leaner you before you know it.

Find the disguised codes to burning fat in only 7 weeks by choosing the blue words.. This article, Masters Nutrition- Burning Fat Is Easy – Cravings Are Tough! is available for free reprint.

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