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Blog
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Written by Steve Hochman
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Sunday, 20 January 2008 |
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I personally used this program to loose over 67 pounds and get the lean healthy body I always wanted. In fact, this exact nutrition program has got Darrin Irving to loose one hundred pounds in eight months!
The key is to be prepared. Over the last ten years I have found the main reason clients don’t eat properly is because they do not (1) have the correct food in their house, and (2) they do not bring the food with them. If you bring your food with you and use the 2X4 snack program, and combine that with the workout program, you will soon have the body you deserve and have been waiting for you!
Remember we are breaking bad habits and creating healthy new ones. The first 30 to 60 days is the hardest. It takes that long for you to loose your unhealthy sugar and fat cravings.
It is very important that you eat every three hours. This will keep your metabolism and energy on turbo mode so the fat melts off. Use the snacks listed below if you get hungry between meals. In fact, eat the snacks even if you’re not hungry so you won’t want to gorge yourself when it’s meal time.
Avoid white flour, enriched or bleached flour, white rice, corn syrup, high fructose corn syrup, refined sugar, white sugar, saturated fats, fried foods, hydrogenated or partially hydrogenated oils, soda, juice and fast food and bread except for Ezekiel Bread.
If you eat out here are some tips:
Eat before you go out so you are not starving.
Ask for no bread. If that’s not possible then just don’t eat it.
Drink water.
No dessert
Restaurant – order grilled or baked chicken breast or fish. Ask for steamed veggies and or vegetable soup. SPECIFY – no butter, no oil. Only order what you intend to eat. If your meal comes with unhealthy items that you don’t want, ask for them to leave them out.
Mexican – two to three chicken or fish tacos on corn tortillas.
Sushi – Sashimi, no rice, edamame beans. You can order hand rolls with no rice, they’re pretty good.
Use the 2X4 snack program: Here is how it works. Don’t leave your house with out grabbing 2 large carrots, 2 cucumbers, 2 green apples and 2 big pieces of celery. I highly recommend that you buy only organic. You can also bring more veggies if you want. I discovered that these veggies have an appetite suppressive effect and they are super healthy.
Directions: Follow meal one exactly. For meal 2 and 3 choose one carb choose one protein choice and one fat choose for each meal. For meal 4 choose one of the three choices. If you have any issues with any of the foods on this program let me know and we will make substitutions. It is important to keep it real simple for the first 60 to 90 days.
Men portion size in red****Women portion size in blue
Meal 1
1/2 cup 1/3 cup rolled oats (Dry)
1 scoop MRM whey protein
15 almonds or 1.5 tsp olive or flax seed oil or fish oil
½ cup mixed organic frozen berries
Dash of stevia and or cinnamon if desired to make sweeter
Meal 2 and 3
Carbs
2 pieces 1 piece Ezekiel bread
3/4 cup ½ cup brown Basmati rice (Cooked)
1/2 cup 1/3 cup rolled oats
5oz 3 oz. boiled red potato
Protein
6oz 3oz. chicken, fish or 97% ground beef
1 scoop whey protein
8oz 4oz egg whites (all whites)
6oz 3oz. extra lean ground turkey
Fat
1.5 tsp virgin olive oil
1.5tsp Flax seed oil
1/8 cup nut (15 almonds)
¼ avocado
Meal 4
6oz 3oz chicken or fish with veggies
OR
8oz 4oz egg whites with veggies, salsa and ¼ avacado
OR
Shake
No sugar added almond or soy milk
1 scoop protein
Dash of stevia
Snacks
Use the 2X4 plan
Have 2 green Apples, and at least 2 Cucumbers, 2peices of Celery and 2 Carrots. I eat Celery like it’s going out of style! It really fills me up.
You can also have 15 Almonds or other nuts 2X a day with the snacks or by themselves.
Shopping List
Mothers Market
Rolled oats (bulk)
MRM whey protein
Ezekiel bread (no bleached or enriched flour)
Brown Basmati rice (bulk)
Red potato
All white egg whites
Almonds (bulk)
Avocado
Almond milk (no sugar added)
Stevia (Kal)
Green and other organic fruits and vegetables
Supplements Always consult your doctor before starting a nutrition program
I have been researching supplement manufacturers and have found one that really impressed me. I have personally toured this facility. I am in the process of carrying their products at Next Level Fitness. I have been personally using them. For now here are supplements that you can get at mothers market or Discount Sports Nutrition in Mission Viejo.
For healthy joints – Now Brand Glucosamine and Chondroitin extra strength.
For the brain, joints, skin and heart – Carlson’s fish oil (I take the liquid in my rolled oats with protein powder) If you prefer you can go with flaxseed oil from Baleens. (buy at Mother’s or Henry’s)
Multi Vitamin – Centrum (buy anywhere)
For Cholesterol and Anti- Oxidants – Pomegranate concentrate, Pomgreat Brand (buy at Mother’s or Henry’s)
For healthy heart and cell function – Coenzyme Q10 100mg (buy at Mother’s or Henry’s or any nutrition store)
Great Juicer drinks
Lemon Ginger Blast (detox and energize) Great for in the morning!
Squeeze one lemon in glass
Juice about one to one and a half inches of fresh ginger
Juice one cucumber
Juice one apple
Add dash of cayenne pepper
Cucumber Alkalizing cleanser
Juice one cucumber
Juice 2 large carrots
Juice one beet
Add fresh squeezed lemon juice
You now have the information you need to get your body to the Next Level right now! Remember, you have access to unlimited and constant support. If you have any questions, the Next Level team and I are always there for you.
“Can you find the life of your dreams? No, you have to make it!”
Live life at the Next Level
Steve Hochman
President, Next Level Fitness |
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Last Updated ( Tuesday, 19 February 2008 )
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Written by Steve Hochman
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Sunday, 20 January 2008 |
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Here is the way I am alkalizing now (since Dr Young’s drops aren’t as effective as they once were):
This is a great way to Alkalize cheap!
At Mothers they have a powder product called Tri-Salts. It is in a white bottle with a red label and it costs about $10. This has 3 alkalizing mineral salts in it and will be alkalizing all by itself. But I take it a step further and add some sodium bicarbonate to it and mix it in to make it even more so…like Dr Young’s new product which he calls pHour Salts (you can look it up on his website if you want more clarity about what is in it). It is a 200 gram bottle, so I add about 3 Tbsp (1 Tbsp = 15 g) of good baking soda (non-aluminum from Mother’s) to the bottle and shake it up well to mix it in.
But this mixture replicates what Dr Young is selling at about one third the cost. I have been using it and it really works. It makes the water or juice cloudy (I add it to my green juice and lemon ginger blast as well), but it doesn’t really alter the taste.
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Hydrogenated Oils - Silent Killer |
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Written by Steve Hochman
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Monday, 14 January 2008 |
Nutritional guidelines
The National Academy of Sciences (NAS) advises the United States and Canadian governments on nutritional science for use in Public policy and product labeling programs. Their 2002 Dietary reference intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids[24] contains their findings and recommendations regarding consumption of trans fat (summary).
Their recommendations are based on two key facts. First, "trans fatty acids are not essential and provide no known benefit to human health",[1] whether of animal or plant origin.[25] Second, while both saturated and trans fats increase levels of LDL cholesterol (so-called bad cholesterol), trans fats also lower levels of HDL cholesterol (good cholesterol);[2] thus increasing the risk of coronary heart disease (CHD). The NAS is concerned "that dietary trans fatty acids are more deleterious with respect to CHD than saturated fatty acids".[2] This analysis is supported by a 2006 New England Journal of Medicine (NEJM) scientific review that states "from a nutritional standpoint, the consumption of trans fatty acids results in considerable potential harm but no apparent benefit."[4]
Because of these facts and concerns, the NAS has concluded there is no safe level of trans fat consumption. There is no adequate level, recommended daily amount or tolerable upper limit for trans fats. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease.[2]
Despite this concern, the NAS dietary recommendations have not recommended the elimination of trans fat from the diet. This is because trans fat is naturally present in many animal foods in trace quantities, and therefore its removal from ordinary diets might introduce undesirable side effects and nutritional imbalances if proper nutritional planning is not undertaken. The NAS has therefore "recommended that trans fatty acid consumption be as low as possible while consuming a nutritionally adequate diet".[26] Like the NAS, the World Health Organization has tried to balance public health goals with a practical level of trans fat consumption, recommending in 2003 that trans fats be limited to less than 1% of overall energy intake.[19]
The US National Dairy Council has asserted that the trans fats present in animal foods are of a different type than those in partially hydrogenated oils, and do not appear to exhibit the same negative effects.[27] While a recent scientific review agrees with the conclusion (stating that "the sum of the current evidence suggests that the Public health implications of consuming trans fats from ruminant products are relatively limited") it cautions that this may be due to the relatively low consumption of trans fats from animal sources compared to artificial ones. [4]
[edit] Health risks
Partially hydrogenated vegetable oils have been an increasingly significant part of the human diet for about 100 years (particularly so in the latter half of the 20th century), and some deleterious effects of trans fat consumption are scientifically accepted, forming the basis of the health guidelines discussed above.
The exact biochemical methods by which trans fats produce specific health problems are a topic of continuing research. The most prevalent theory is that the human lipase enzyme is specific to the cis configuration. This enzyme can hydrolize the cis double bond, resulting in two lower molecular weight fatty acids that can be further metabolized. The human lipase enzyme is ineffective with the trans configuration, so trans fat remains in the blood stream for a much longer period of time and is more prone to arterial deposition and subsequent plaque formation. While the mechanisms through which trans fats contribute to coronary heart disease are fairly well understood, the mechanism for trans fat's effect on diabetes is still under investigation.
[edit] Coronary heart disease
The primary health risk identified for trans fat consumption is an elevated risk of coronary heart disease (CHD).[28] A comprehensive review of studies of trans fats was published in 2006 in the New England Journal of Medicine that concludes that there is a strong and reliable connection between trans fat consumption and CHD.[4]
The major evidence for the effect of trans fat on CHD comes from the Nurses' Health Study (NHS) — a cohort study that has been following 120,000 female nurses since its inception in 1976. In this study, Hu and colleagues analyzed data from 900 coronary events from the NHS population during 14 years of followup. He determined that a nurse's CHD risk roughly doubled (relative risk of 1.94, CI: 1.43 to 2.61) for each 2% increase in trans fat calories consumed (instead of carbohydrate calories). By contrast, it takes more than a 15% increase in saturated fat calories (instead of carbohydrate calories) to produce a similar increase in risk. Eating non-trans unsaturated fats instead of carbohydrates reduces the risk of CHD rather than increasing it.[29][clarify] Hu also reports on the benefits of reducing trans fat consumption. Replacing 2% of food energy from trans fat with non-trans unsaturated fats more than halves the risk of CHD (53%). By comparison, replacing a larger 5% of food energy from saturated fat with non-trans unsaturated fats reduces the risk of CHD by 43%.[29]
Another study considered deaths due to CHD, with consumption of trans fats being linked to an increase in mortality, and consumption of polyunsaturated fats being linked to a decrease in mortality.[28][30]
There are two accepted tests that measure an individual's risk for coronary heart disease, both blood tests. The first considers ratios of two types of cholesterol, the other the amount of a cell-signalling cytokine called C-reactive protein. The ratio test is more accepted, while the cytokine test may be more powerful but is still being studied.[28] The effect of trans fat consumption has been documented on each as follows:
Cholesterol ratio: This ratio compares the levels of LDL (so-called "bad" cholesterol) to HDL (so-called "good" cholesterol). Trans fat behaves like saturated fat by raising the level of LDL, but unlike saturated fat it has the additional effect of decreasing levels of HDL. The net increase in LDL/HDL ratio with trans fat is approximately double that due to saturated fat.[31] (Higher ratios are worse.) One randomized crossover study published in 2003 comparing the postprandial effect on blood lipids of (relatively) cis and trans fat rich meals showed that cholesteryl ester transfer (CET) was 28% higher after the trans meal than after the cis meal and that lipoprotein concentrations were enriched in apolipoprotein(a) after the trans meals.[32]
C-reactive protein (CRP): A study of over 700 nurses showed that those in the highest quartile of trans fat consumption had blood levels of CRP that were 73% higher than those in the lowest quartile.[33]
[edit] Other effects
There are suggestions that the negative consequences of trans fat consumption go beyond the cardiovascular risk. In general, there is much less scientific consensus that eating trans fat specifically increases the risk of other chronic health problems:
Cancer: There is no scientific consensus that consumption of trans fats significantly increases cancer risks across the board.[28] The American Cancer Society states that a relationship between trans fats and cancer "has not been determined."[34] However, one recent study has found connections between trans fat and prostate cancer.[35]
Diabetes: There is a growing concern that the risk of type 2 diabetes increases with trans fat consumption.[28] However, consensus has not been reached.[4] For example, one study found that risk is higher for those in the highest quartile of trans fat consumption.[36] Another study has found no diabetes risk once other factors such as total fat intake and BMI were accounted for.[37]
Obesity: Research indicates that trans fat may increase weight gain and abdominal fat, despite a similar caloric intake.[38] A 6-year experiment revealed that monkeys fed a trans-fat diet gained 7.2% of their body weight, as compared to 1.8% for monkeys on a mono-unsaturated fat diet.[39] Although obesity is frequently linked to trans fat in the popular media,[40] this is generally in the context of eating too many calories; there is no scientific consensus connecting trans fat and obesity.
Liver Dysfunction: Trans fats are metabolized differently by the liver than other fats and interfere with delta 6 desaturase. Delta 6 desaturase is an enzyme involved in converting essential fatty acids to arachidonic acid and prostaglandins, both of which are important to the functioning of cells.[41]
Infertility: One 2007 study found, "Each 2% increase in the intake of energy from trans unsaturated fats, as opposed to that from carbohydrates, was associated with a 73% greater risk of ovulatory infertility…".[42] |
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Written by Steve Hochman
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Monday, 14 January 2008 |
“How To Make Your Own Sports Drink That Tastes Great, Gives You Tons of Energy, and Lowers Your Cholesterol – All for One-Tenth Cost of Popular Energy Drinks.”
It’s easy to think you’re doing something good for your body when you gulp down a post-workout energy drink.
But have you ever read the nutrition labels on those things?
LOTS of sugar – NOT good!
Sure, they may satisfy your sweet tooth, but what if I told you that you could get way more nutritional benefits without sacrificing any of the taste?
And what if I told you that you could make an entire two-liter bottle of this great-tasting beverage at one-tenth the cost of a measly 12-ounce Gatorade?
I’d bet you’d be interested, but that’s not even the best part . . .
You see, my special energy drink uses the great flavor of pomegranates, which have quickly become one of the most talked about health foods recently.
Popular among the health conscious crowd, preliminary evidence suggests that drinking concentrated pomegranate juice may reduce cholesterol. Israeli researchers published a small clinical study a few years ago in Clinical Nutrition that suggested that drinking a glass of pomegranate juice a day for one year reduced blood pressure (particularly systolic pressure) and slowed down LDL cholesterol (the bad cholesterol) oxidation.
Also, pomegranate fruits contain polyphenols, tannins and anthocyanins - all are beneficial antioxidants. In fact, pomegranate juice contains high levels of antioxidants, higher than most other fruit juices, red wine or green tea.
Of course, you can just love it for the great taste, too!
So, as promised, here is my special energy drink recipe:
> 1 to 2 liter bottle of water
> 1 tbsp Jarrow Formulas PomeGreat Pomegranate concentrate
> 1/8 to ½ Tsp Kal Stevia powder
That’s it! Enjoy, and let me know what you think.
To your health,
Steve
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Late Night Snack Preventing Recipe |
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Written by Steve Hochman
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Monday, 14 January 2008 |
Thanks for requesting this report, “My Nutritional Secret Weapon: A Delicious, Body-Slimming, 5-Minute Dinner Recipe So Satisfying It Prevents Late-Night Snacking.”
Okay, I know that title is a mouthful, but wait until you taste it!
Seriously, it’s no secret that late-night snacking can derail your best intentions when it comes to eating right and losing weight.
That’s one reason I like to eat well and don’t believe in diets. Diets only serve to feed into up-and-down patterns that play into your worst instincts. They contribute to behaviors like unhealthy snacking and thoughts such as, “Well, I can splurge on this double-double today because *tomorrow* I’ll get back on my diet.”
Diets are short term. They’re destined to fail by definition.
However, when you get into a routine of eating well and eating healthy, you never have to worry about splurging or snacking because you’re always feeling satisfied and you’re not looking to “reward” yourself with self-sabotaging treats.
When you begin eating healthy for any length of time, you actually start craving those healthy foods and you begin losing your desire for the “bad stuff.”
Finally, diets often leave you hungry and with a feeling that you’re constantly depriving yourself. Who wants THAT?
It’s my firm belief (and personal experience) that you CAN eat “big” and still become lean – and remain that way for years.
This recipe is one way to do that. This is one of my favorite dinner recipes that will leave you feeling so satisfied you’ll never be tempted to engage in late-night snacking.
Here it is . . .
INGREDIENTS:
Organic chicken, beef or vegetable broth
Extra firm organic tofu (if you like it)
Frozen organic veggies (I like chopped spinach, green beans , broccoli, shitake mushrooms, shelled soybeans)
Salsa (if you want it a little spicy)
Tabasco sauce (if you like it real spicy)
Egg whites (I like all whites or Eggology because it saves time so you don’t have to separate the egg and the yolk)
1/3 avocado
INSTRUCTIONS:
Spray olive oil into a pan. Scramble in eggs and frozen veggies. (You can cook frozen veggies with your eggs.)
Place the eggs and veggies into a large bowl. Add 1/3 avocado. Add soup broth until the bowl is full.
Microwave for 2 to 4 minutes to make it hot enough.
Add salsa and hot sauce if you want.
Note -- If you want to use pre-cooked chicken or fish – chop it up and put it into a bowl with frozen veggies. Pour soup broth in till full. Microwave for 4 to 7 minutes.
That’s it!
You’ll be amazed how tasty and satisfying this dish is.
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