Some Nutrition Rules I Live By

I get asked all the time how I eat or how I recommend to eat and I always find myself saying the same things each time. So I decided to put some of the nutrition rules I go by on a daily bases no matter what. By living this way it keeps my eating very clean and thus my body very healthy. I hope you also will adopt all or some of my nutrition rules. 1) OILS TO USE: Use Coconut and/or Macademia Nut Oil that is both organic and unrefined. Recommended brands, in order of quality, are Nutiva(sold locally & online), Tropical Traditions(sold only online), Mountain Rose Herbs(sold mostly online), Spectrum(sold locally & online). You can also use Extra Virgin Olive Oil as long as it is cold pressed from the first batch. If it is not cold pressed or if it does not say it is from the first batch then do not consume it. NEVER HEAT OILS! Only use them for salads and foods after you cook them.

2) WHEN POSSIBLE ORGANIC IS ALWAYS BEST: Let's debunk the "organic is so expensive" notion right away. It's not. It may be a 10-50 cents more, but well worth it. We either pay now or we pay later. We want to eat without any chemicals, even though you do not see them, they are there. No matter how good you wash your produce you will never be able to wash off the fertilizer or genetic alterations as well as all pesticides, fungicides, and insecticides from your food. Each of those are extremely estrogenic to your body which means your estrogen as well as your cortisole(stress hormone) will spike and thus storying fat as well as making our immunity extremely low. Besides the fact that you need to eat 5 or more times as much conventionally grown foods to organic. So that being said, let's avoid conventional as much as possible.

3) WHEN POSSIBLE FRESH IS ALWAYS BEST: The more alive your food is the more nutrients (vitamins, minerals, enzymes, etc.) it will have for your body to absorb and benefit. You will frequent certain stores more often, but the flip side is that you will come home with amazingly fresh foods. I actually LOVE food shopping cause I know my family is going to eat fresh healthy foods. We usually go every 2 or 3 days to get more food. Sometimes we go every day depending on the food we want and the availability of it. Shopping for fresh food is fun and in the end you actually spend the same amount of money than if you buy all at once. However you do it, do try to get the freshest and simply consume before it goes bad. A lot of times if we have something going bad soon we'll either toss it into a smoothie or our food processor, grind everything up together, and then have it in a wrap with avocado and portabella mushroom.

4) SPICES: You may cook with any spice you would like, except salt. Most food are fine on their own without added salt. If you do use salt I highly recommend Himalayan Sea Salt. It's a pretty pink color and tastes pretty good too.

5) MODERATION OR WHAT? The amounts of your meals and food combinations are just as improtant, if not moreso, as the food choices themselves.

6) MEAT: When it comes to meats, look for pasture raised(which simply means not grain fed), grass fed when available(Whole Foods(some can be 3/4 grassfed & last 1/4 of their life grainfed- beware), Trader Joes(good pricing), local food co-ops in your area(best pricing)), wild caught fish only, and meat raised without any antibiotics or hormones. Just like the fertilizers and pesticides on produce, those are extremely estrogenic to your body. Additionally, most conventionally raised animals are fed conventionally grown grains, soy(also extremely estrogenic), etc which then means you will not only be eating the meat that are plugged with all the estrogenic crap, but also the animals ate that themselves and that will effect your body as well. As for the fish, the goal is higher fat and the ones in the program have that. Shell fish do not, but any wild caught (non-shell) fish will do if the ones listed in the program are not to your exact liking.

8) WHERE SHOULD I GET MY GRUB? Great question! I recommend stores such as Fruitful Yield, Sprouts, Whole Foods, Woodman's, Trader Joes, Fresh Markets, local Farmer's Markets, join local food co-ops in your area(food is of the highest quality & you'll be supporting your local farmers). If you follow Rule #3 you will frequent them more often, but come home with some of the most amazing and nutrient dense foods ever.

9) I'M A CHOCO-HOLIC! [like] When buying and eating chocolate be sure it does not contain soy(usually in the form of lecithin) or dairy. A great every day solution is to get the Fair Trade(soy and dairy free) 80% dark chocolate from Whole Foods or Vivani dark bars online. I buy them in bulk that way.

Then you can eat it all you want and not feel guilty. The entire bar has only 10g of sugar so you can eat half of it, like I do, every day and get lots of healthy fat from it and loads of amazing antioxidants too. In fact cacao is the highest in equal amounts of both antioxidants and healthy fats of any food in the entire world. When they say "An apple a day keeps the doctor away", you can actually say that and mean it when you eat the 85% dark chocolate bar without dairy or soy.

Well I hope my Nutrition Rules help you and if you have any questions leave me a comment. I love hearing from you. :)

30 Day Challenge: iFast

September 1st means a brand new 30 Day Challenge. I gave you a break during August, but am ready to launch one that I've had close to my heart for a while and am super excited to share with you. I'm calling it the "iFast Challenge". This is a Step Outside Your Comfort Zone challenge so be ready for that and heck that's really what a challenge is all about. It's those who push all the way through till the end who experience the BEST benefits(see below). I tell my Kettlebell Kampers all the time: we're working for the entire minute not 56, 58, or 59 seconds, but the whole minute is what gives us the best results physically and mentally. The same is true for other things... apply that here. Welcome to iFast.

Benefits Of iFast

Increased energy Mental clarity Recovery Lower inflammation Better sleep Lower insulin response Higher growth hormone Lower cortisol & estrogen Balanced testosterone Radiant skin and the list goes on...

In the video (watch the part where I lift my shirt up LOL) I give you all the details so I won't go into them here, but what I will list are the requirement days for the month to successfully complete the challenge as well as each iFast Level. Ok and so before people actually think the above pic is real and that Jessica Simpson has gone all anorexic... do not fear. She's fine and the pic has been modified. Oh and fasting will NOT make you look even remotely like that as long as you follow a proper fast protocol.  Alright... now onto the good stuff...

Qualified Days To Be Successful For iFast

Week 1: 1 Day Week 2: 2 Days Week 3: 3 Days Week 4: 4 Days

iFast Levels

Level 1: Full iFast Day Level 2: Synergy Cleanse iFast Day Level 3: Smoothie iFast Day

Level 1: Full iFast Day

This one is the easiest to give details for and will produce the greatest benefits to you with results. From Sun Up to Sun Down you will not consume any food except water and/or tea. After about 6 or 7 eat a well balanced meal of good moderate portions of lean meats, lots of veggies, nuts & seeds, and fruits... optional legumesexcept soy. Notice I didn't mention dairy or grains. ‎4 Little White Devils: flour(aka grains), salt, sugar, dairy. Get them out of your diet and you will rarely if ever get sick, allergies will be gone, skin will be shining, energy will be SUPER high, and fat... well... you'll be saying "What Fat?!".

Level 2: Synergy Cleanse iFast Day

The goal here is to eat as little as possible to get us through the day. So a couple years ago I designed a Cleanse Protocol that accomplishes just that alongside guaranteeing you to lose 5-10lbs in the 3 days. I have never had anyone lose less than 5 and several experience more than 10. The greatest being 12.8lbs weight loss when she weighed in on the fourth day (day after her 3 day cleanse). For the best results follow the protocol exactly as directed. Download the Synergy Cleanse HERE and even though I talk about doing it for 3 days simply use the protocol for any individual day. Ex. Week 1 only requires 1 day of iFast so you only practice the Synergy Cleanse protocol for that one day. During week 3 it would be very easy to follow the Synergy Cleanse since that's the way it's designed, but you're flexible to choose how you want to run your iFast.

Level 3: Smoothie iFast Day

Level 3 is great for beginning iFasters or for those folks who have never iFasted before in any way, shape, or form. For level 3 of the iFast you will drink a max of 3 smoothies for the entire iFast Day. You certainly can, AND SHOULD, drink a lot of water and/or tea ongoing during a smoothie day, but other than that your smoothies no other food will be consumed. Again, you will drink a max of 3 smoothies. So that being said, you can drink 1 or 2, but definitely not more than 3. Keep them to 8 ounce size at the absolute most, but 6 ounces are better on Smoothie iFast Days. The smoothies will supply you with enough to get through the day while still iFasting and not draw a high insulin spike to completely break your iFast. For great smoothie recipes CLICK HERE.

One of my friends said this: If you get a mushy watermelon, you just blend it up in the blender, and you have a delicious cleansing and hydrating energy drink! Replace a meal with this and melt some pounds away! Different kinds of melons like cantaloupe make a lovely milky drink too. Blend in some ice for a really refreshing natural cocktail!

So choose your level and challenge yourself to a full iFast Day during the next 30 days. If you have any questions on any of the iFast levels or the 30 Day Challenge in general leave me a comment below this blog post and I will address them all there. Have an awesome month and an amazing experience iFasting as I have for the past 3 years.

Peeling Away Conventional Produce

The question is always being asked and considered regarding budgeting for food cost. Should we buy organic or should we save a couple bucks and buy conventionally grown foods? My quick answer to that is how much do you value your health? We only get one chance to keep ourselves healthy and it definitely takes constant effort and a little bit more money, but every ounce of energy put forth and every extra penny is entirely worth the investment in yourself. Simply because you may not have any symptoms or be overweight does not mean you are healthy. You can get lypo to spot reduce body fat nowadays, but that procedure does absolutely nothing to increase overall health. Also there is no honor in paying for a procedure like that. The honor lies in putting in the time and great effort by being active and attentively adhere to healthy eating habits. If you cannot do that you are just being lazy- plain and simple.

If you don't know how to do that then educate yourself so you will know. There are many resources available to you, but allow me to encourage you to be very discerning and do your homework. Don't just believe everything you hear or read because the media and food industry does a very good job with propaganda according to their own financial agenda. Ok well of course if it comes from a good lookin bald headed kettlebell fitness coach, such as yours truly, then it's certainly fine. Just kidding... I would even encourage you to continue expounding upon what I write as well.

Now let's get back to the topic of quality food choices and purchases. In the U.S. we actually spend less of a percentage of our paychecks on food than many other countries. There was a recent study conducted on the Private Consumption Expenditure of food costs within a home.

The study examined 51 countries, home to 2.5 billion of the world's 5.8 billion people, to compare spending and consumption patterns and how they relate to income. International comparisons indicate that, in general, the richer a country is, the smaller the share of PCE its citizens spend on food. Of the countries included in this study, the United States spent the smallest share of its PCE on food at home, only 9 percent, while Tanzania, with the lowest per capita income, spent the highest share, 71 percent.

High-income countries consume larger amounts of costly meat and fish, dairy products, and processed foods. France consumes the highest share of meat and fish, which account for 19 percent of daily calorie consumption. In the United States, meat and fish account for 16 percent of daily calories. Annual per capita meat consumption is only 40 pounds in Algeria and 89 pounds in Mexico, nowhere near the 223 pounds in France or the 264 pounds in the United States. Meats are not the only dietary difference among countries. People in Algeria and Mexico, for example, consume almost twice the amount of cereals per capita that U.S. residents do, but only half the amount of vegetables. Milk consumption in the United States is 2.5 times that in Algeria and Mexico.

When thinking of regularly purchasing and consuming organic foods it is something many people pass up simply because they believe they will be spending too much. By saving a dollar here and there can actually negatively effect your health. Take this very, very serious because it IS very serious. I am not just some health fanatic ranting on about what I do. I could hoard all my secrets and just let the rest of you suffer and not be healthy, but I desire to keep everyone informed. There is much more to the food than simply being cheaper in cost. In reality many of the organic foods have come down in price which is similar to that of conventionally produced.

By choosing to consume conventional produce you are deciding to ingest very, very toxic chemicals. These same chemicals are spewed out of propaganda from agencies such as the FDA to be safe. If they were safe then why are there so many internal illnesses and hormonal imbalances among our population? Each of the conventionally produced crop gets a hefty sharing of pesticides, fungacides, herbacides, and fertilizers. All of which contain MSG which many of you already know is very unhealthy. All of these chemicals are very estrogenic which means your estrogen hormone gets extremely elevated after every time these foods are consumed and in doing so you suppress your GH levels alongside Testosterone as well. When estrogen is elevated you store more fat, retain more water, and are not mentally balanced.

Even by peeling the layers it will not prevent you from ingesting the chemical fertilizers that have been sucked by the plant roots and embedded into them while growing. The herbacides, fungacides, and pesticides also do penetrate much deeper than skin deep. All of them contain MSG and none of them are ever worth the risk.

The real question is: Can you afford NOT to regularly buy organic.

If you've read my blog long enough, have emailed, Facebook Messaged, and/or trained with me then you'll know the eating protocols I advocate. I don't want to get into all of it again here, but will be writing more in upcoming articles. I have put many folks on this sort of eating plan and have had success. The complaints I hear are the gasps to eating so much at night. Most people are fine with eating nothing or very little during the day. At first they THINK they NEED to eat during the day only because they have been doing it for so long. Once they try it the right way they see that it's not only possible to practice, but they feel amazing very quickly too. Then the only road block is getting them to eat exactly what they need to be eating in the evening. It all must be simply balanced. No case study or trial or clinical evaluation will every convince them of anything in that regard. Trust me I've shown them all, but the proof must be in the pudding of their own experiences.

If you drink the right amounts of water during the day your fast will be very manageable and you will feel amazing. That's the key.

Source of study:

Soy Can and Will Negatively Affect Your Weight & Health

There are certain foods and herbs that we can eat on a daily basis that will help us maintain a lean and healthy body. Unfortunately there are also certain foods or ingredients in foods that have the opposite effect - making us fat and sick. Many may think they know what these bad foods are - high fructose corn syrup, trans fats, saturated fats, etc. But one ingredient that most aren’t aware of is: SOY.

Did you know that soy products can actually cause weight gain, PMS, bloating, stubborn fat, contribute to prostate enlargement, cancer and other disorders?

Many think that soy is the new dairy. It may be used as such, but what most people don’t realize is that it actually has a metabolic estrogenic effect in the body. If you’re male, you may want to think twice before consuming soy products, as soy can be feminizing. Do you want to be increasing the estrogen content in your body when excess estrogen is a known cause for gynecomastia (fatty breasts in men), prostate enlargement and cancer? Or, if you’re female, do you really want excess estrogens circulating throughout your body when estrogen dominance is a known cause for bad PMS, breast cancer and other female disorders? It’s important that we all understand the consequences of consuming soy based foods. I’ve spoken to numerous people who think they are eating “healthy” by replacing all dairy with soy. Some may initially lose weight, but at what cost? Furthermore, many can’t figure out why the stubborn fat and metabolic disorders increase or persist. The problem very likely lies in the soy. Whether it’s soy milk, soy ice cream, veggie burgers, tofu or other soy based products, all overwhelmingly contribute to an excess of estrogen in the body.

Why Soy Causes Estrogen Dominance Or Excess Estrogen
Briefly, soy actually contains phytoestrogens. Although natural, phytoestrogens have an estrogenic effect on the body. In a world already overwhelmed by estrogenic chemicals, the last thing needed is to mistakingly consume a food or ingredients that contribute to the problem. One of the most obvious signs of excess estrogen in the body is the formation of stubborn fat, particularly in the belly in men, and more commonly in the hips and thighs of women.
In addition, here’s what the Weston A. Price Foundation lists as some of the dangers of eating soy:

  • High levels of phytic acid in soy reduce assimilation of calcium, magnesium, copper, iron and zinc. Phytic acid in soy is not neutralized by ordinary preparation methods such as soaking, sprouting and long, slow cooking. High phytate diets have caused growth problems in children.
  • Trypsin inhibitors in soy interfere with protein digestion and may cause pancreatic disorders. In test animals soy containing trypsin inhibitors caused stunted growth.
  • Soy phytoestrogens disrupt endocrine function and have the potential to cause infertility and to promote breast cancer in adult women.
  • Soy phytoestrogens are potent antithyroid agents that cause hypothyroidism and may cause thyroid cancer. In infants, consumption of soy formula has been linked to autoimmune thyroid disease.
  • Vitamin B12 analogs in soy are not absorbed and actually increase the body’s requirement for B12.
  • Soy foods increase the body’s requirement for vitamin D.
  • Fragile proteins are denatured during high temperature processing to make soy protein isolate and textured vegetable protein.
  • Processing of soy protein results in the formation of toxic lysinoalanine and highly carcinogenic nitrosamines.
  • Free glutamic acid or MSG, a potent neurotoxin, is formed during soy food processing and additional amounts are added to many soy foods.
  • Soy foods contain high levels of aluminum which is toxic to the nervous system and the kidneys.

But soy is only the tip of the iceberg. There are many other particular estrogenic chemicals that we are ingesting on a regular basis that are causing us problems. I’ll write more on these later.
Meanwhile, if you enjoyed this article by Rick Osborn and you’d like to learn more about soy and the estrogen issue now, you can check out his book that he co-wrote with Ori Hofmekler(author of The Warrior Diet) - The Anti-Estrogenic Diet: How Estrogenic Foods and Chemicals Are Making You Fat and Sick, by North Atlantic Books - available at