When fat loss is your goal, your diet should be heavy in foods with a high thermic effect, including fibrous vegetables and lean proteins. You’ll never get fat eating lean proteins and green vegetables/salads –it’s virtually impossible. Lean protein foods like chicken breast, fish and egg whites have the highest thermic effect of all and that’s why weight loss programs should be centered on protein, with carbohydrates built around the protein. Lean protein is a “metabolic stimulator.” The magnitude of the thermic effect can vary from 3% to 30%. Protein foods elicit a thermic effect of up to 30% of the meal’s total calories. Natural starchy and fibrous carbohydrates are a close second at around 20%. Fats and refined carbohydrates have a very low thermic effect (fats only elicit a 3% thermic effect).

For more information check out the members resource section of Http://www.fit4younutrition.com

At the seminar we will be discussing:

• The main do’s and don’ts and the reasons WHY
• The distinction between eating for a longer leaner life, fat loss and performance.
• When going organic is important
• Problems associated with Dairy, Grains and Artificial Sweeteners
• The importance of EFAs
• Supplements-what to take and how much?

You must register in advance.  To reserve your spot go here:  http://www.fit4younutrition.com/store.html and click on the seminar special.

For those of you who are unable to attend but would like to purchase the resource materials, you can do so at: http://www.fit4younutrition.com/store.html for $25

Monday-51kg hang snatch*2*4, 72kg Jerk*2*4, 72kg clean pull off risers*4*5, 104kg backsquat*4 then 104kg*3*3 then 108kg*2*2, 3 sets of 10 35kg good mornings.

Tuesday-64kg hangclean*2*4, 64kg clean high pull*3*5, 54kg snatch balance*3*2 then 56kg*2*2, 58kg push press*3*4, 3 sets 10 back extensions and abwheel

Wednesday-37kgmuscle snatch*3*2 then 40kg muscle snatch *2*2, 70kg clean and jerk *2*2 then 74kg clean and jerk *1*3, 78kg snatch dead lift*4*5, 98kg front squat*3*4, 10 35kg good mornings*3

Thursday-54kg snatch*2*2 then 57kg snatch*1*3, 56kg snatch pull from riser*5*5, 61kg snatch pushpress *4*3 then *2*2, 74kg RDL*5*5, 10 back extensions*3

Saturday-snatches:  57kg, 59kg, 61kg, 61kg, 59kg, 57kg, Clean and Jerks72kg, 75kg, 79kg, 79kg, 75kg, 72kg, 105kg clean shrugs*5*5, 104kg back squat*4*5

The content available in the members forum section (http://www.fit4younutrition.com/message-board.html) has doubled and the guides are all being revised with more explanations and a significant number of additions, tips, recipe ideas and bonus sections.  The new releases will be ready early November.  They will also be available in hard copy for those looking for Christmas present ideas!  Email me if you are interested.

And there has been a new addition to the fit4you5.  After attending the paleo brands conference where Loren Cordain called vitamin D the most important supplement known to man, I started looking more into it, asking a whole lot of questions to very knowledgeable people, and have come to the conclusion that it needs to be part of the Fit4You5.  For a break down of how it works and why its so important, check out the new article hear: http://fit4you.getforum.org/board/vitamin-d-now-part-of-the-fit4you5-t85.html#p166

Keep your questions comming

Kelly Frankson
Fit4YouNutrition.com

More info in the fit4youNutrion.com resourmembers forum under correcting imballances.

In follow up, I found a link to a great article on Vitamin D written by Stephen Low.

Enjoy:  http://www.eatmoveimprove.com/2009/10/a-closer-look-at-vitamin-d/

The problem: The resin linings of tin cans contain bisphenol-A, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. Unfortunately, acidity (a prominent characteristic of tomatoes) causes BPA to leach into your food. Studies show that the BPA in most people’s body exceeds the amount that suppresses sperm production or causes chromosomal damage to the eggs of animals. “You can get 50 mcg of BPA per liter out of a tomato can, and that’s a level that is going to impact people, particularly the young,” says vom Saal. “I won’t go near canned tomatoes.”

The solution: Choose tomatoes in glass bottles (which do not need resin linings), such as the brands Bionaturae and Coluccio. You can also get several types in Tetra Pak boxes, like Trader Joe’s and Pomi.

Budget tip: If your recipe allows, substitute bottled pasta sauce for canned tomatoes. Look for pasta sauces with low sodium and few added ingredients, or you may have to adjust the recipe.

High-dose fish oil can be used to reduce endocannabinoids (the hormones in the brain that cause hunger) and reduce the silent inflammation in fat cells.

How much do you need?

• No chronic disease-2.5grams EPA and DHA per day
• Overweight, obese, type 2 diabetes, heart disease, before starting weight loss program-5 grams EPA and DHA per day
• Chronic Pain-7.5 grams EPA and DHA per day
• Neurological disorders-10grams EPA&DHA per day

The easiest way to tell whether your fish oil is reasonably free from these contaminants is through smell and taste.  A very fishy taste or smell of fish oil is highly indicative of oil that has not been sufficiently reined.  Much of that taste and smell comes from the presence of breakdown products of the fatty acids known as alderhydes.  These are chemicals that are known to cause damage to DNA.  If you want more quantification, then go to www.ifosporgram.com which is a free site run by the university of Guelph in Ontario.  The IFOS (International Fish Oil Standards) program uses the most sophisticated instrumentation to determine the purity of fish oils.  Look for those oils with a five-star rating, indicating they are pure, potent and ready for action.

If you are planning to use liquid fish oil, always keep it in the freezer to prevent oxidation and to improve the taste.  If is really good stuff, it wont freeze.  Of course, if does become solid in the freezer, that’s a good indication that it may have lots of impurities that have not been removed.

Sears recommendations for EPA and DHA require taking a lot of fish oil.  And here’s t he problem with natural products:  they can work very effectively, but you have to take a lot to see a therapeutic benefit.  If you take a small dose, then you get little, if any, positive effects.  The second thing you should notice is my recommendations are based on the grams of EPA and DHA, not the amount of fishoil itself.  People often don’t realize that most of the fatty acids in a typical fish oil supplement are not EPA and DHA.  If fact, in most fish oil products, the levels of EPA and DHA constitute only a small proportion of the total fat content.

Near the bottom they declare November 1st as Intermittent Fasting Awareness Day so join in!

For more info on the benefits of Intermittent Fasting check out:  http://www.fit4younutrition.com/article25.html

Any questions, just let me know!