There are only the last two days to go of this total 56 days and I guess now it's time to take stock the aspects of change that I have now completed that have become "normal" in my life.
Nutrition summary:
- I have consumed a lot less chicken (this has been a conscious choice as I do hold concerns over the hormones that "could" possibly be added
- For the last 15 years I have been an anti-fat advocate and would not willingly choose to eat as much or total "good fats" in my eating plan each day. Yes I ate avocado but now I feel leaner, stronger and more in control of these actions. I have made Salmon and Tuna my most consumed regular dinner companions
- Salad has become my staple element of eating actions. Whereas many years ago it would have been the potatoes or rice (your basic carbs) that filled my plate now they are the "token" addition based upon my activity levels and feel that the additional fibre from salads has also helped with any GI tract related conditions
- I have significantly reduced my coffee intake but still love have a cup but now don't use it as a "mental break or distraction from work". I think a lot of people need an excuse to leave their desk and this fills that requirement and is now recognized as such
- I have definitely made water a larger part of my daily habit. Some days I don't even notice how much I have consumed but equally on other days I need to remind myself. This is the conscious moments that I want to keep up.
Actvity Summary:
- I knew when I started this I needed to put in more effort than the basic person to see a significant result as I was already a keenly active person. Now I know that certain activities will illicit different responses in me but my goal was (and still is) to stay committed even on days when I was busy to fit in my workout sessions.
- I constantly had to increase the intensity as I got fitter and not "settle" for just showing up as I think a lot of people do when they start a gym membership but then lose the enthusiasm when the "results" aren't as fast coming.
Mental Summary
- This was a way for me to also allow elements of my "creative" side to flourish and they have. It has manifested itself into three completed screenplays, another three potential movie concepts that are now in scripting, a full 56 days of Human ECO System blogs providing I hope not only my daily eating record but also interesting knowledge aspects, the concept creation of two reality TV show pitches (one was dismissed as not good enough - that happens) and one that is still being pitched to networks.
Would I say that I have gained insight from this. Yes and as equally surprizing and exciting for me was that I learned more about the Human ECO System and the way that by nurturing it I can ensure that it remains positively healthy and able to increase my quality of LIFE.
So will I now go back to my old ways - not a chance.
Thank you to the incredible people who have sent me messages of encouragement and support letting me know that THEY also were benefitting from this knowledge and practice.
It's YOUR Body - It's YOUR Life !!
Goal of this last Seven (7) days is to assess and consolidate all of the last 7 weeks including the Human ECO Cleanse to now establish patterns for your new LIFE.
- Assess your eating habits and see what you have re-introduced. Did you re-introduce caffeine or red meat and have you found you can now do without as much of these. The focus now is not to slip back into old habits but recognise them and use your knowledge for better choices.
- Check your workout intensity, your fitness would support increases or even additional days. Are you are planning these in to your routine- Reward yourself with only 7 days to go.
NOTE - this is isn't the end but rather the beginning of YOUR new Human ECO friendly LIFE.
TONY 's DIARY - (Week Eight - Day Six)
New LIFE Begins ..... Recognise Positive Patterns of eating and drinking
Breakfast:
Energy Shake - 400ml Water + 40g Protein Powder + Combination Greens Powder + Organic Coconut Oil. Take a Daily Multi vitamin + Joint Power + 2 x Omega 3 Capsules
Mid Morning Workout - Pump Class
Mid Morning Snack:
Cappuccino and Protein Bar (after Workout)
Lunch:
Tuna + Mixed Leaves + Cucumber + Tomato + Avocado
Mid Afternoon snack:
25g Protein Powder with water + Organic Coconut Oil
Dinner:
2 x Turkey Breast + Large Salad
2 Hours before bed:
300ml water + Protein Shake + Combination Greens + Organic Coconut Oil
Overall - Water consumption = Habit is now committed to action and with only 2 days remaining I feel fantastic.
Daily mantra:
I am totally committed to supporting my Human ECO System with my action
Saturday, September 13, 2008
Friday, September 12, 2008
Friday 12th September 2008 - Week Eight Day Five - Global Health Challenge
Goal of this last Seven (7) days is to assess and consolidate all of the last 7 weeks including the Human ECO Cleanse to now establish patterns for your new LIFE.
- Assess your eating habits and see what you have re-introduced. Did you re-introduce caffeine or red meat and have you found you can now do without as much of these. The focus now is not to slip back into old habits but recognise them and use your knowledge for better choices.
- Check your workout intensity, your fitness would support increases or even additional days. Are you are planning these in to your routine- Reward yourself with only 7 days to go.
NOTE - this is isn't the end but rather the beginning of YOUR new Human ECO friendly LIFE.
TONY 's DIARY - (Week Eight - Day Five)
New LIFE Begins ..... Recognise Positive Patterns of eating and drinking
Breakfast:
Energy Shake - 400ml Water + 40g Protein Powder + Combination Greens Powder + Organic Coconut Oil. Take a Daily Multi vitamin + Joint Power + 2 x Omega 3 Capsules
Mid Morning Snack:
4 x Corn Thins with Avocado + Tomato
Lunch:
Turkey Breast + Mixed Leaves + Cucumber + Tomato + Avocado
Mid Afternoon snack:
25g Protein Powder with water + Organic Coconut Oil
Dinner:
Baked Salmon + Large Salad
2 Hours before bed:
300ml water + Protein Shake + Combination Greens + Organic Coconut Oil
Overall - Water consumption = Habit is now committed to action and with only 4 days remaining I feel fantastic.
Daily mantra:
I am totally committed to supporting my Human ECO System with my action
- Assess your eating habits and see what you have re-introduced. Did you re-introduce caffeine or red meat and have you found you can now do without as much of these. The focus now is not to slip back into old habits but recognise them and use your knowledge for better choices.
- Check your workout intensity, your fitness would support increases or even additional days. Are you are planning these in to your routine- Reward yourself with only 7 days to go.
NOTE - this is isn't the end but rather the beginning of YOUR new Human ECO friendly LIFE.
TONY 's DIARY - (Week Eight - Day Five)
New LIFE Begins ..... Recognise Positive Patterns of eating and drinking
Breakfast:
Energy Shake - 400ml Water + 40g Protein Powder + Combination Greens Powder + Organic Coconut Oil. Take a Daily Multi vitamin + Joint Power + 2 x Omega 3 Capsules
Mid Morning Snack:
4 x Corn Thins with Avocado + Tomato
Lunch:
Turkey Breast + Mixed Leaves + Cucumber + Tomato + Avocado
Mid Afternoon snack:
25g Protein Powder with water + Organic Coconut Oil
Dinner:
Baked Salmon + Large Salad
2 Hours before bed:
300ml water + Protein Shake + Combination Greens + Organic Coconut Oil
Overall - Water consumption = Habit is now committed to action and with only 4 days remaining I feel fantastic.
Daily mantra:
I am totally committed to supporting my Human ECO System with my action
Thursday, September 11, 2008
Thursday 11th September 2008 - Week Eight Day Four - Global Health Challenge
The second part of our "Accountables" is to understand that we need the other two macro-nutrients of our eating habits to function optimally. Now you will see me write about optimal functioning a lot because it is the way your body is able to achieve it's best and deal with the daily demands YOU place upon it.
PROTEIN.
Now protein is an ESSENTIAL nutrient that we need everyday and MOST people do not eat enough to fill these basic needs. Now protein breaks down into your system as amino acids. These come in two classes - essential and non-essential. That should give you an idea of the importance of eating lean healthy sources (listed below). Protein is the basis of YOUR RNA + DNA or your body's elements.
Now I differ from a lot of nutritionists who may tell you that you can get enough from your current daily intake of foods. This is TRUE if you are eating as I describe in the Human ECO System method of the Rainbow Nutrient Eating Plan, otherwise YOU ARE NOT.
If you want to get lean and be healthy you should check that you are getting enough as this nutrient is not only an essential element it makes you feel less hungry, lowers the GI score of carbohydrates and fills all the body's needs of cellular growth, nerve and brain functioning, tissue repair of hair and nails PLUS it builds calorie burning muscle.
PROTEINS: 1 serve = (12 to 25g protein – approximate value)
Goal is to consume 1g for each kg (2lb) of bodyweight that you have.
125g cooked chicken breast = 22g
125g tuna or salmon = 20g
125g cooked steak = 25g
125g cooked fish fillets = 22g
1 cup cooked minced steak (no fat) = 18g
125g firm tofu or tempeh = 15g
125g lean cooked lamb or veal = 22g
6-8 king prawns, mussels or oysters = 15g
125g sliced ham = 20g
1 cup cooked soybeans = 12g
1 cup low fat cottage or ricotta cheese = 12g
4 rashers cooked bacon (no visible fat) = 15g
2 large eggs = 12g
60g low fat cheddar cheese = 15g
250g plain yogurt = 8-10g (Danone low sugar)
125g shaved turkey or chicken etc. = 20g
2 lean rissoles = 20g
1 grilled lean hamburger patty = 12g
100g of Whey Protein = 15-35g
NOTE - a 100g serving of meat / chicken / fish DOES NOT mean you are getting 100g of protein nutrient value. This is one of the most common misconceptions !
FAT.
The importance of consuming healthy sources of "good fat" was a lesson I have only learned the value of as I got older and realized through self education that this nutrient plays an important role in your Human ECO System and by consuming more of the healthy ones such as monounsaturated, polyunsaturates like omega 3's we can get leaner - yes leaner with less bodyfat.
These good fats, specifically omega 3 fatty acids, form eicosanoids to help regulate bodily functions such as heart rate, blood vessel constriction, blood pressure, blood clotting and nervous system activity. Additionally, fat-soluble vitamins — vitamins A, D, E and K, rely on dietary fats to transport them to the body's tissues.
Although it has been proven as medical fact that dietary fat can have a negative impact on health, but what is not often distinguished is the role certain fats can play in fighting disease, promoting good health and establishing a healthy looking physique.
The accumulation of body fat usually results from poor eating habits, comprised of excess carbohydrates and unhealthy fats. These unhealthy fats - saturated, trans and dietary cholesterol types are the factors to disease and excess weight gain.
FATS: 1 serve = (5 to 7 g fat)
Goal is to limit the daily intake of good fats to 30g if you want to be lean and healthy
1 tsp oil
1 tsp margarine (poly or mono)
1 Tsp light cream cheese
1/8 avocado
6 olives
6 cashews
6 almonds
20 peanuts
20 pistachios
1 Tbsp Hummus
50g pumpkin seeds
1 Tsp sesame or sunflower seeds
2 macadamia
1 Brazil nut
2 tsp peanut butter
2 tsp tahini
NOTE - You will not see any fast food sources there !!!
Goal of this last Seven (7) days is to assess and consolidate all of the last 7 weeks including the Human ECO Cleanse to now establish patterns for your new LIFE.
- Assess your eating habits and see what you have re-introduced. Did you re-introduce caffeine or red meat and have you found you can now do without as much of these. The focus now is not to slip back into old habits but recognise them and use your knowledge for better choices.
- Check your workout intensity, your fitness would support increases or even additional days. Are you are planning these in to your routine
- Reward yourself with only 7 days to go.
NOTE - this is isn't the end but rather the beginning of YOUR new Human ECO friendly LIFE.
TONY 's DIARY - (Week Eight - Day Four)
New LIFE Begins ..... Recognise Positive Patterns of eating and drinking
Breakfast:
Energy Shake - 400ml Water + 40g Protein Powder + Combination Greens Powder + Organic Coconut Oil. Take a Daily Multi vitamin + Joint Power + 2 x Omega 3 Capsules
Mid Morning Snack:
4 x Corn Thins with Avocado + Tomato
Lunch:
Tuna + Mixed Leaves + Cucumber + Tomato + Low Fat Cottage Cheese
Mid Afternoon snack:
25g Protein Powder with water + Organic Coconut Oil
Dinner:
Baked Salmon + Large Salad
2 Hours before bed:
300ml water + Protein Shake + Combination Greens + Organic Coconut Oil
Overall - Water consumption = Habit is now committed to action and with only 4 days remaining I feel fantastic.
Daily mantra:
I am totally committed to supporting my Human ECO System with my action
PROTEIN.
Now protein is an ESSENTIAL nutrient that we need everyday and MOST people do not eat enough to fill these basic needs. Now protein breaks down into your system as amino acids. These come in two classes - essential and non-essential. That should give you an idea of the importance of eating lean healthy sources (listed below). Protein is the basis of YOUR RNA + DNA or your body's elements.
Now I differ from a lot of nutritionists who may tell you that you can get enough from your current daily intake of foods. This is TRUE if you are eating as I describe in the Human ECO System method of the Rainbow Nutrient Eating Plan, otherwise YOU ARE NOT.
If you want to get lean and be healthy you should check that you are getting enough as this nutrient is not only an essential element it makes you feel less hungry, lowers the GI score of carbohydrates and fills all the body's needs of cellular growth, nerve and brain functioning, tissue repair of hair and nails PLUS it builds calorie burning muscle.
PROTEINS: 1 serve = (12 to 25g protein – approximate value)
Goal is to consume 1g for each kg (2lb) of bodyweight that you have.
125g cooked chicken breast = 22g
125g tuna or salmon = 20g
125g cooked steak = 25g
125g cooked fish fillets = 22g
1 cup cooked minced steak (no fat) = 18g
125g firm tofu or tempeh = 15g
125g lean cooked lamb or veal = 22g
6-8 king prawns, mussels or oysters = 15g
125g sliced ham = 20g
1 cup cooked soybeans = 12g
1 cup low fat cottage or ricotta cheese = 12g
4 rashers cooked bacon (no visible fat) = 15g
2 large eggs = 12g
60g low fat cheddar cheese = 15g
250g plain yogurt = 8-10g (Danone low sugar)
125g shaved turkey or chicken etc. = 20g
2 lean rissoles = 20g
1 grilled lean hamburger patty = 12g
100g of Whey Protein = 15-35g
NOTE - a 100g serving of meat / chicken / fish DOES NOT mean you are getting 100g of protein nutrient value. This is one of the most common misconceptions !
FAT.
The importance of consuming healthy sources of "good fat" was a lesson I have only learned the value of as I got older and realized through self education that this nutrient plays an important role in your Human ECO System and by consuming more of the healthy ones such as monounsaturated, polyunsaturates like omega 3's we can get leaner - yes leaner with less bodyfat.
These good fats, specifically omega 3 fatty acids, form eicosanoids to help regulate bodily functions such as heart rate, blood vessel constriction, blood pressure, blood clotting and nervous system activity. Additionally, fat-soluble vitamins — vitamins A, D, E and K, rely on dietary fats to transport them to the body's tissues.
Although it has been proven as medical fact that dietary fat can have a negative impact on health, but what is not often distinguished is the role certain fats can play in fighting disease, promoting good health and establishing a healthy looking physique.
The accumulation of body fat usually results from poor eating habits, comprised of excess carbohydrates and unhealthy fats. These unhealthy fats - saturated, trans and dietary cholesterol types are the factors to disease and excess weight gain.
FATS: 1 serve = (5 to 7 g fat)
Goal is to limit the daily intake of good fats to 30g if you want to be lean and healthy
1 tsp oil
1 tsp margarine (poly or mono)
1 Tsp light cream cheese
1/8 avocado
6 olives
6 cashews
6 almonds
20 peanuts
20 pistachios
1 Tbsp Hummus
50g pumpkin seeds
1 Tsp sesame or sunflower seeds
2 macadamia
1 Brazil nut
2 tsp peanut butter
2 tsp tahini
NOTE - You will not see any fast food sources there !!!
Goal of this last Seven (7) days is to assess and consolidate all of the last 7 weeks including the Human ECO Cleanse to now establish patterns for your new LIFE.
- Assess your eating habits and see what you have re-introduced. Did you re-introduce caffeine or red meat and have you found you can now do without as much of these. The focus now is not to slip back into old habits but recognise them and use your knowledge for better choices.
- Check your workout intensity, your fitness would support increases or even additional days. Are you are planning these in to your routine
- Reward yourself with only 7 days to go.
NOTE - this is isn't the end but rather the beginning of YOUR new Human ECO friendly LIFE.
TONY 's DIARY - (Week Eight - Day Four)
New LIFE Begins ..... Recognise Positive Patterns of eating and drinking
Breakfast:
Energy Shake - 400ml Water + 40g Protein Powder + Combination Greens Powder + Organic Coconut Oil. Take a Daily Multi vitamin + Joint Power + 2 x Omega 3 Capsules
Mid Morning Snack:
4 x Corn Thins with Avocado + Tomato
Lunch:
Tuna + Mixed Leaves + Cucumber + Tomato + Low Fat Cottage Cheese
Mid Afternoon snack:
25g Protein Powder with water + Organic Coconut Oil
Dinner:
Baked Salmon + Large Salad
2 Hours before bed:
300ml water + Protein Shake + Combination Greens + Organic Coconut Oil
Overall - Water consumption = Habit is now committed to action and with only 4 days remaining I feel fantastic.
Daily mantra:
I am totally committed to supporting my Human ECO System with my action
Because sometimes you need to have a giggle !
A friend in the US emailed this to me from our Tourism Website. After I stopped laughing I decided to re-post it on here - please pass it on. Its hill-air-eouusssss
These were posted on an Australian Tourism Website and the answers are the actual responses by the website officials, who obviously have a sense of humour
__________________________________________________
Q: Does it ever get windy in Australia ? I have never seen it rain on TV, how do the plants grow? (UK).
A: We import all plants fully grown and then just sit around watching them die.
__________________________________________________
Q: Will I be able to see kangaroos in the street? (USA)
A: Depends how much you've been drinking.
__________________________________________________
Q: I want to walk from Perth to Sydney - can I follow the railroad tracks? (Sweden)
A: Sure, it's only three thousand miles, take lots of water. __________________________________________________
Q: Are there any ATMs (cash machines) in Australia? Can you send me a list of them in Brisbane, Cairns, Townsville and Hervey Bay? (UK)
A: What did your last slave die of?__________________________________________________
Q: Can you give me some information about hippo racing in Australia? (USA)
A: A-fri-ca is the big triangle shaped continent south of Europe. Aus-tra-lia is that big island in the middle of the Pacific which does not... oh forget it. Sure, the hippo racing is every Tuesday night in Kings Cross. Come naked. __________________________________________________
Q: Which direction is North in Australia? (USA)
A: Face south and then turn 180 degrees. Contact us when you get here and we'll send the rest of the directions.
_________________________________________________
Q: Can I bring cutlery into Australia? (UK)
A: Why? Just use your fingers like we do. __________________________________________________
Q: Can you send me the Vienna Boys' Choir schedule? (USA)
A: Aus-tri-a is that quaint little country bordering Ger-man-y, which is ... oh forget it. Sure, the Vienna Boys Choir plays every Tuesday night in Kings Cross, straight after the hippo races. Come naked.
__________________________________________________
Q: Can I wear high heels in Australia? (UK)
A: You are a British politician, right?__________________________________________________
Q: Are there supermarkets in Sydney and is milk available all year round?
A: No, we are a peaceful civilization of vegan hunter/gatherers. Milk is illegal.
__________________________________________________
Q: Please send a list of all doctors in Australia who can dispense rattlesnake serum. (USA)
A: Rattlesnakes live in A-meri-ca which is where YOU come from. All Australian snakes are perfectly harmless, can be safely handled and ma ke good pets. __________________________________________________
Q: I have a question about a famous animal in Australia, but I forget its name. It's a kind of bear and lives in trees. (USA)
A: It's called a Drop Bear. They are so called because they drop out of Gum trees and eat the brains of anyone walking underneath them. You can scare them off by spraying yourself with human urine before you go out walking. __________________________________________________
Q: I have developed a new product that is the fountain of youth. Can you tell me where I can sell it in Australia? (USA)
A: Anywhere significant numbers of Americans gather. __________________________________________________
Q: Can you tell me the regions in Tasmania where the female population is smaller than the male population? (Italy)
A: Yes, gay night clubs.
__________________________________________________
Q: Do you celebrate Christmas in Australia? (France)
A: Only at Christmas.
__________________________________________________
Q: I was in Australia in 1969 on R+R, and I want to contact the girl I dated while I was staying in Kings Cross. Can you help? (USA)
A: Yes, and you will still have to pay her by the hour. __________________________________________________
Q: Will I be able to speak English most places I go? (USA)
A: Yes, but you'll have to learn it first.
These were posted on an Australian Tourism Website and the answers are the actual responses by the website officials, who obviously have a sense of humour
__________________________________________________
Q: Does it ever get windy in Australia ? I have never seen it rain on TV, how do the plants grow? (UK).
A: We import all plants fully grown and then just sit around watching them die.
__________________________________________________
Q: Will I be able to see kangaroos in the street? (USA)
A: Depends how much you've been drinking.
__________________________________________________
Q: I want to walk from Perth to Sydney - can I follow the railroad tracks? (Sweden)
A: Sure, it's only three thousand miles, take lots of water. __________________________________________________
Q: Are there any ATMs (cash machines) in Australia? Can you send me a list of them in Brisbane, Cairns, Townsville and Hervey Bay? (UK)
A: What did your last slave die of?__________________________________________________
Q: Can you give me some information about hippo racing in Australia? (USA)
A: A-fri-ca is the big triangle shaped continent south of Europe. Aus-tra-lia is that big island in the middle of the Pacific which does not... oh forget it. Sure, the hippo racing is every Tuesday night in Kings Cross. Come naked. __________________________________________________
Q: Which direction is North in Australia? (USA)
A: Face south and then turn 180 degrees. Contact us when you get here and we'll send the rest of the directions.
_________________________________________________
Q: Can I bring cutlery into Australia? (UK)
A: Why? Just use your fingers like we do. __________________________________________________
Q: Can you send me the Vienna Boys' Choir schedule? (USA)
A: Aus-tri-a is that quaint little country bordering Ger-man-y, which is ... oh forget it. Sure, the Vienna Boys Choir plays every Tuesday night in Kings Cross, straight after the hippo races. Come naked.
__________________________________________________
Q: Can I wear high heels in Australia? (UK)
A: You are a British politician, right?__________________________________________________
Q: Are there supermarkets in Sydney and is milk available all year round?
A: No, we are a peaceful civilization of vegan hunter/gatherers. Milk is illegal.
__________________________________________________
Q: Please send a list of all doctors in Australia who can dispense rattlesnake serum. (USA)
A: Rattlesnakes live in A-meri-ca which is where YOU come from. All Australian snakes are perfectly harmless, can be safely handled and ma ke good pets. __________________________________________________
Q: I have a question about a famous animal in Australia, but I forget its name. It's a kind of bear and lives in trees. (USA)
A: It's called a Drop Bear. They are so called because they drop out of Gum trees and eat the brains of anyone walking underneath them. You can scare them off by spraying yourself with human urine before you go out walking. __________________________________________________
Q: I have developed a new product that is the fountain of youth. Can you tell me where I can sell it in Australia? (USA)
A: Anywhere significant numbers of Americans gather. __________________________________________________
Q: Can you tell me the regions in Tasmania where the female population is smaller than the male population? (Italy)
A: Yes, gay night clubs.
__________________________________________________
Q: Do you celebrate Christmas in Australia? (France)
A: Only at Christmas.
__________________________________________________
Q: I was in Australia in 1969 on R+R, and I want to contact the girl I dated while I was staying in Kings Cross. Can you help? (USA)
A: Yes, and you will still have to pay her by the hour. __________________________________________________
Q: Will I be able to speak English most places I go? (USA)
A: Yes, but you'll have to learn it first.
Wednesday, September 10, 2008
Wednesday 10th September 2008 - Week Eight Day Three - Global Health Challenge
I received an email question asking me about my "allowables" list of carbohydrates the other day and would I then include a list of "accountables". Here is what I use with everyone I advise.
“ACCOUNTABLE” - CARBOHYDRATES 1 serve = (15 to 18g carbs)
(Men aim for 4-5 serves per day - Women aim for 4 serves per day = Both should have a goal of 80-100g). I try to rationalize it this way to create understanding .. think of it as able to spend $100 (100g) per day from this list. Then use the "allowables" to fill your nutrient needs.
4 “Vita Weet” type biscuits
1 slice bread
1/2 bread roll
1 pita pocket
1 crumpet
½ English muffin
1/2 cup muesli
1/3 cup raw oats
1/3 cup cracked wheat
½ Muesli bar
1/2 cup baked beans
½ cup cooked chickpeas
1/2 cup cooked lentils
½ cup cooked jasmine or brown rice
1/2 cup cooked pasta
1 small to medium potato
1 small to medium sweet potato
1 small banana
1 medium red apple
1 medium pear
1 medium orange
6 dried apricot halves
6 small dates or prunes
20g sultanas
20 grapes
1 mango
2 medium nectarines or plums
1 large grapefruit
1/2 medium rockmelon
2 kiwi fruit
1 small fruit salad (1 cup)
½ cup fruit juice
1-2 glasses of skim milk
600ml Gatorade or like
2 scoops plain ice cream
½ tub low fat fruit yogurt
Corn – As Your body doesn’t break down all the kernels it’s not too bad.
NB: All of the above are low to moderate G.I. carbs. Now you’ve the ability to place these in your eating plans. As previously advised by adding a "lean protein" or a "good fat" we can lower our G.I. score. Enjoy.
Tomorrow the Proteins and Fats Lists.
Goal of this last Seven (7) days is to assess and consolidate all of the last 7 weeks including the Human ECO Cleanse to now establish patterns for your new LIFE.
- Assess your eating habits and see what you have re-introduced. Did you re-introduce caffeine or red meat and have you found you can now do without as much of these. The focus now is not to slip back into old habits but recognise them and use your knowledge for better choices.
- Check your workout intensity, your fitness would support increases or even additional days. Are you are planning these in to your routine- Reward yourself with only 7 days to go.
NOTE - this is isn't the end but rather the beginning of YOUR new Human ECO friendly LIFE.
TONY 's DIARY - (Week Eight - Day Three)
New LIFE Begins ..... Recognise Positive Patterns of eating and drinking
Breakfast:
Energy Shake - 400ml Water + 40g Protein Powder + Combination Greens Powder + Organic Coconut Oil. Take a Daily Multi vitamin + Joint Power + 2 x Omega 3 Capsules
Mid Morning workout - 5k run - this was hard
Mid Morning Snack:
Green Tea + Protein Bar
Lunch:
6 x Corn Thins with Lean Ham + Avocado + Tomato
Mid Afternoon snack:
25g Protein Powder with water + Organic Coconut Oil
Dinner:
Baked Salmon + Large Salad
2 Hours before bed:
300ml water + Protein Shake + Combination Greens + Organic Coconut Oil
Overall - Water consumption = Habit is now committed to action and with only 4 days remaining I feel fantastic.
Daily mantra:
I am totally committed to supporting my Human ECO System with my action
“ACCOUNTABLE” - CARBOHYDRATES 1 serve = (15 to 18g carbs)
(Men aim for 4-5 serves per day - Women aim for 4 serves per day = Both should have a goal of 80-100g). I try to rationalize it this way to create understanding .. think of it as able to spend $100 (100g) per day from this list. Then use the "allowables" to fill your nutrient needs.
4 “Vita Weet” type biscuits
1 slice bread
1/2 bread roll
1 pita pocket
1 crumpet
½ English muffin
1/2 cup muesli
1/3 cup raw oats
1/3 cup cracked wheat
½ Muesli bar
1/2 cup baked beans
½ cup cooked chickpeas
1/2 cup cooked lentils
½ cup cooked jasmine or brown rice
1/2 cup cooked pasta
1 small to medium potato
1 small to medium sweet potato
1 small banana
1 medium red apple
1 medium pear
1 medium orange
6 dried apricot halves
6 small dates or prunes
20g sultanas
20 grapes
1 mango
2 medium nectarines or plums
1 large grapefruit
1/2 medium rockmelon
2 kiwi fruit
1 small fruit salad (1 cup)
½ cup fruit juice
1-2 glasses of skim milk
600ml Gatorade or like
2 scoops plain ice cream
½ tub low fat fruit yogurt
Corn – As Your body doesn’t break down all the kernels it’s not too bad.
NB: All of the above are low to moderate G.I. carbs. Now you’ve the ability to place these in your eating plans. As previously advised by adding a "lean protein" or a "good fat" we can lower our G.I. score. Enjoy.
Tomorrow the Proteins and Fats Lists.
Goal of this last Seven (7) days is to assess and consolidate all of the last 7 weeks including the Human ECO Cleanse to now establish patterns for your new LIFE.
- Assess your eating habits and see what you have re-introduced. Did you re-introduce caffeine or red meat and have you found you can now do without as much of these. The focus now is not to slip back into old habits but recognise them and use your knowledge for better choices.
- Check your workout intensity, your fitness would support increases or even additional days. Are you are planning these in to your routine- Reward yourself with only 7 days to go.
NOTE - this is isn't the end but rather the beginning of YOUR new Human ECO friendly LIFE.
TONY 's DIARY - (Week Eight - Day Three)
New LIFE Begins ..... Recognise Positive Patterns of eating and drinking
Breakfast:
Energy Shake - 400ml Water + 40g Protein Powder + Combination Greens Powder + Organic Coconut Oil. Take a Daily Multi vitamin + Joint Power + 2 x Omega 3 Capsules
Mid Morning workout - 5k run - this was hard
Mid Morning Snack:
Green Tea + Protein Bar
Lunch:
6 x Corn Thins with Lean Ham + Avocado + Tomato
Mid Afternoon snack:
25g Protein Powder with water + Organic Coconut Oil
Dinner:
Baked Salmon + Large Salad
2 Hours before bed:
300ml water + Protein Shake + Combination Greens + Organic Coconut Oil
Overall - Water consumption = Habit is now committed to action and with only 4 days remaining I feel fantastic.
Daily mantra:
I am totally committed to supporting my Human ECO System with my action
Tuesday, September 9, 2008
Tuesday 9th September 2008 - Week Eight Day Two - Global Health Challenge
Training for Fat Loss success
An equally important way to assist our goal of fat loss to compliment the nutritional intake is to increase the burning of calories. We can do this by increasing our daily caloric expenditure through being active and this includes any form of physical movement not just going to a fitness centre.
How does training play a role in our fat loss goal ?
There is no doubt that being more active will assist us to increase our metabolism, and an increased metabolism means more calories used. This combined with a smarter intake of calories will allow us to gain greater levels of access to your stored energy (glycogen + bodyfat). Now it is not a substitute for a combination of these.
By that I mean you can't use exercise as a means to consume unhealthy nutrients !
An important factor is WHAT you do and HOW you do it.
Training or being active to maximize calorie use is our goal. With nutrition we have been limiting the total excess calories (that were part of our old habits) and replacing these high density, low nutrient calories for high quality nutrients that assist our Human ECO System to function optimally. By doing this we start to re-align and restore our bodies efforts for "self-health".
The time you should train is best determined by what other factors play key roles in your life.
Have you not exercised for a long period of time through injury, illness or laziness?
Do your family commitments take up most of your spare time?
These need to be answered and understood.
Not for guilt over what you haven't done in the past but rather for recognition of what factors have caused you to limit your success. For example - if you know that you are not a morning person but work long hours late in the day then you will need to adjust your "attitood" compass and get up and work out early. Plan for success.
Whatever the reason and whenever will be decided at the time you make yourself - important and a priority. Once that has been established the time that you train will be self evident.
There are numerous benefits of participating in a regular training routine such as:
Decreases the levels of obesity
Decreases the incidence of heart disease
Decreases the levels of type II diabetes
Lowers your cholesterol
Lowers your blood pressure
Increases self esteem
Builds lean muscle – assisting to aid fat loss
Helps you build a strong healthy heart
All of these individual components are elements for SUCCESS. Combined they are a nuclear weapon on OBESITY levels.
So let's find a workout routine – and Let’s Get Active !
Goal of this last Seven (7) days is to assess and consolidate all of the last 7 weeks including the Human ECO Cleanse to now establish patterns for your new LIFE.
- Assess your eating habits and see what you have re-introduced. Did you re-introduce caffeine or red meat and have you found you can now do without as much of these. The focus now is not to slip back into old habits but recognise them and use your knowledge for better choices.
- Check your workout intensity, your fitness would support increases or even additional days. Are you are planning these in to your routine- Reward yourself with only 7 days to go.
NOTE - this is isn't the end but rather the beginning of YOUR new Human ECO friendly LIFE.
TONY 's DIARY - (Week Eight - Day Two)
New LIFE Begins ..... Recognise Positive Patterns of eating and drinking
Breakfast:
Energy Shake - 400ml Water + 40g Protein Powder + Combination Greens Powder + Organic Coconut Oil. Take a Daily Multi vitamin + Joint Power + 2 x Omega 3 Capsules
Mid Morning workout - Pump Class
Mid Morning Snack:
Green Tea + Protein Bar
Lunch:
Tuna + Huge Salad + Low Fat Cottage Cheese
Mid Afternoon snack:
25g Protein Powder with water + Organic Coconut Oil
Evening Workout - Taught Spin Class - Worked my butt off
Dinner:
500ml water + Protein Shake + Combination Greens + Organic Coconut Oil
Overall - Water consumption = Habit is now committed to action and with only 7 days remaining I feel fantastic.
Daily mantra:
I am totally committed to supporting my Human ECO System with my action
An equally important way to assist our goal of fat loss to compliment the nutritional intake is to increase the burning of calories. We can do this by increasing our daily caloric expenditure through being active and this includes any form of physical movement not just going to a fitness centre.
How does training play a role in our fat loss goal ?
There is no doubt that being more active will assist us to increase our metabolism, and an increased metabolism means more calories used. This combined with a smarter intake of calories will allow us to gain greater levels of access to your stored energy (glycogen + bodyfat). Now it is not a substitute for a combination of these.
By that I mean you can't use exercise as a means to consume unhealthy nutrients !
An important factor is WHAT you do and HOW you do it.
Training or being active to maximize calorie use is our goal. With nutrition we have been limiting the total excess calories (that were part of our old habits) and replacing these high density, low nutrient calories for high quality nutrients that assist our Human ECO System to function optimally. By doing this we start to re-align and restore our bodies efforts for "self-health".
The time you should train is best determined by what other factors play key roles in your life.
Have you not exercised for a long period of time through injury, illness or laziness?
Do your family commitments take up most of your spare time?
These need to be answered and understood.
Not for guilt over what you haven't done in the past but rather for recognition of what factors have caused you to limit your success. For example - if you know that you are not a morning person but work long hours late in the day then you will need to adjust your "attitood" compass and get up and work out early. Plan for success.
Whatever the reason and whenever will be decided at the time you make yourself - important and a priority. Once that has been established the time that you train will be self evident.
There are numerous benefits of participating in a regular training routine such as:
Decreases the levels of obesity
Decreases the incidence of heart disease
Decreases the levels of type II diabetes
Lowers your cholesterol
Lowers your blood pressure
Increases self esteem
Builds lean muscle – assisting to aid fat loss
Helps you build a strong healthy heart
All of these individual components are elements for SUCCESS. Combined they are a nuclear weapon on OBESITY levels.
So let's find a workout routine – and Let’s Get Active !
Goal of this last Seven (7) days is to assess and consolidate all of the last 7 weeks including the Human ECO Cleanse to now establish patterns for your new LIFE.
- Assess your eating habits and see what you have re-introduced. Did you re-introduce caffeine or red meat and have you found you can now do without as much of these. The focus now is not to slip back into old habits but recognise them and use your knowledge for better choices.
- Check your workout intensity, your fitness would support increases or even additional days. Are you are planning these in to your routine- Reward yourself with only 7 days to go.
NOTE - this is isn't the end but rather the beginning of YOUR new Human ECO friendly LIFE.
TONY 's DIARY - (Week Eight - Day Two)
New LIFE Begins ..... Recognise Positive Patterns of eating and drinking
Breakfast:
Energy Shake - 400ml Water + 40g Protein Powder + Combination Greens Powder + Organic Coconut Oil. Take a Daily Multi vitamin + Joint Power + 2 x Omega 3 Capsules
Mid Morning workout - Pump Class
Mid Morning Snack:
Green Tea + Protein Bar
Lunch:
Tuna + Huge Salad + Low Fat Cottage Cheese
Mid Afternoon snack:
25g Protein Powder with water + Organic Coconut Oil
Evening Workout - Taught Spin Class - Worked my butt off
Dinner:
500ml water + Protein Shake + Combination Greens + Organic Coconut Oil
Overall - Water consumption = Habit is now committed to action and with only 7 days remaining I feel fantastic.
Daily mantra:
I am totally committed to supporting my Human ECO System with my action
Monday, September 8, 2008
Monday 8th September 2008 - Week Eight Day One - Global Health Challenge
With my eating plan I always include a lise of high quality / low calorie nutrients that are known as “ALLOWABLES” or GREEN LIGHT FOODS to encourage you to consume them over low quality nutrients. Any combination of these are your “Allowables” 1 SERVE per meal = 2 cups
Asparagus
Artichoke hearts
Bamboo shoots
Bean sprouts
Broccoli
Brussels sprouts
Carrots
Cabbage
Cauliflower
Celery
Chillies
Choko
Courgette
Cucumber
Green Apples
Strawberries
Egg plant
Garlic
Leeks
Lettuce
Mushrooms
Onions
Peas
Pumpkin
Radish
Shallots
Silverbeet
Snow peas
Spinach
Tomato
Water cress
Zucchini
So now we know what type of quality nutrients (fuel / energy) should be our basics to eat, how many meals should we eat each day ?
The basis for choosing how many meals to have each day should be determined by how active we are not what our goal is. I think part of the confusion and problem with the high caloric intake that has contributed to the obesity issue has been the “expert advice” that is being given.
It’s suggested by experts that we should eat five meals a day. There can be a problem with this in that most people consume “five meals” instead of three high quality low calorie meals with two small snacks. I admit that until I started to work on this plan I needed to take into account the role I played.
Having trained clients for over 20 years a common excuse I’ve heard is although eating five meals a day is recommended (possibly six depending on activity levels), most clients struggle to eat three as they are busy and "forget".
They also say they couldn’t eat that much food when they had only been eating one to two meals a day. Instead they were prone to eating fewer meals that are higher in caloric density and not always quality. This we know will be ineffective for fat loss.
So if we all believe that we must take responsibility then it requires a level of both personal commitment + basic understanding to succeed.
Examples of large intake of calories that isn’t realized - BUT is often consumed.
-----------------10 years ago ---------Today
Bread / Toast-- 100-150 cals ---------200-250 cals
Banana Bread ------------------------ 300 cals - 400 cals (plus butter)
Muffin ----------80-100 cals ----------200-300 cals
Chocolate Bars --100-150 cals ---------250-350 cals
As you can see there has been an increase in the portion size which results in an increase in the number of calories we are consuming. This doesn’t even take into the "forgotten" excess calories from alcohol!
Be aware - it's YOUR Body - it's YOUR Life !!
Goal of this last Seven (7) days is to assess and consolidate all of the last 7 weeks including the Human ECO Cleanse to now establish patterns for your new LIFE.
- Assess your eating habits and see what you have re-introduced. Did you re-introduce caffeine or red meat and have you found you can now do without as much of these. The focus now is not to slip back into old habits but recognise them and use your knowledge for better choices.
- Check your workout intensity, your fitness would support increases or even additional days. Are you are planning these in to your routine- Reward yourself with only 7 days to go.
NOTE - this is isn't the end but rather the beginning of YOUR new Human ECO friendly LIFE.
TONY 's DIARY - (Week Eight - Day One)
New LIFE Begins ..... Recognise Positive Patterns of eating and drinking
Breakfast:
Energy Shake - 400ml Water + 40g Protein Powder + Combination Greens Powder + Organic Coconut Oil. Take a Daily Multi vitamin + Joint Power + 2 x Omega 3 Capsules
Mid Morning workout - Spin Class
Mid Morning Snack:
Green Tea + Protein Bar
Lunch:
Tuna + Salad + Low Fat Cottage Cheese
Mid Afternoon snack:
25g Protein Powder with water + Organic Coconut Oil
Evening Workout - Pump Class
Dinner:
Lamb + HUGE Mixed Salad + Tomato + Cucumber + Pear + Strawberries
2 Hours before Bed:
400ml water + Fibre Shake + Combination Greens + Organic Coconut Oil
Overall - Water consumption = Habit is now committed to action and with only 7 days remaining I feel fantastic.
Daily mantra:
I am totally committed to supporting my Human ECO System with my action
Asparagus
Artichoke hearts
Bamboo shoots
Bean sprouts
Broccoli
Brussels sprouts
Carrots
Cabbage
Cauliflower
Celery
Chillies
Choko
Courgette
Cucumber
Green Apples
Strawberries
Egg plant
Garlic
Leeks
Lettuce
Mushrooms
Onions
Peas
Pumpkin
Radish
Shallots
Silverbeet
Snow peas
Spinach
Tomato
Water cress
Zucchini
So now we know what type of quality nutrients (fuel / energy) should be our basics to eat, how many meals should we eat each day ?
The basis for choosing how many meals to have each day should be determined by how active we are not what our goal is. I think part of the confusion and problem with the high caloric intake that has contributed to the obesity issue has been the “expert advice” that is being given.
It’s suggested by experts that we should eat five meals a day. There can be a problem with this in that most people consume “five meals” instead of three high quality low calorie meals with two small snacks. I admit that until I started to work on this plan I needed to take into account the role I played.
Having trained clients for over 20 years a common excuse I’ve heard is although eating five meals a day is recommended (possibly six depending on activity levels), most clients struggle to eat three as they are busy and "forget".
They also say they couldn’t eat that much food when they had only been eating one to two meals a day. Instead they were prone to eating fewer meals that are higher in caloric density and not always quality. This we know will be ineffective for fat loss.
So if we all believe that we must take responsibility then it requires a level of both personal commitment + basic understanding to succeed.
Examples of large intake of calories that isn’t realized - BUT is often consumed.
-----------------10 years ago ---------Today
Bread / Toast-- 100-150 cals ---------200-250 cals
Banana Bread ------------------------ 300 cals - 400 cals (plus butter)
Muffin ----------80-100 cals ----------200-300 cals
Chocolate Bars --100-150 cals ---------250-350 cals
As you can see there has been an increase in the portion size which results in an increase in the number of calories we are consuming. This doesn’t even take into the "forgotten" excess calories from alcohol!
Be aware - it's YOUR Body - it's YOUR Life !!
Goal of this last Seven (7) days is to assess and consolidate all of the last 7 weeks including the Human ECO Cleanse to now establish patterns for your new LIFE.
- Assess your eating habits and see what you have re-introduced. Did you re-introduce caffeine or red meat and have you found you can now do without as much of these. The focus now is not to slip back into old habits but recognise them and use your knowledge for better choices.
- Check your workout intensity, your fitness would support increases or even additional days. Are you are planning these in to your routine- Reward yourself with only 7 days to go.
NOTE - this is isn't the end but rather the beginning of YOUR new Human ECO friendly LIFE.
TONY 's DIARY - (Week Eight - Day One)
New LIFE Begins ..... Recognise Positive Patterns of eating and drinking
Breakfast:
Energy Shake - 400ml Water + 40g Protein Powder + Combination Greens Powder + Organic Coconut Oil. Take a Daily Multi vitamin + Joint Power + 2 x Omega 3 Capsules
Mid Morning workout - Spin Class
Mid Morning Snack:
Green Tea + Protein Bar
Lunch:
Tuna + Salad + Low Fat Cottage Cheese
Mid Afternoon snack:
25g Protein Powder with water + Organic Coconut Oil
Evening Workout - Pump Class
Dinner:
Lamb + HUGE Mixed Salad + Tomato + Cucumber + Pear + Strawberries
2 Hours before Bed:
400ml water + Fibre Shake + Combination Greens + Organic Coconut Oil
Overall - Water consumption = Habit is now committed to action and with only 7 days remaining I feel fantastic.
Daily mantra:
I am totally committed to supporting my Human ECO System with my action
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