28 Day Elimination Food Plan | Dieting | Eating

28 Day Elimination Diet plan

Prior to commencement of this program, it is advisable to acquire the consent and agreement of your primary physician.

Property of Guy Jones ©2007

Introduction.
The elimination and eating plan contained within these pages is based upon many years of research by others and implementation by myself upon myself. None of these ideas and concepts are mine by design, but are simple and effective ways of attaining true health and well-being, that are based on scientifically provable principles. These principles in turn will potentially enable you to lose the excess fat weight you are carrying around and gain the physique you desire. One expression that I love to use about all of the training and dietary advice I give out is that ‘It is simple versus easy’. All you have to do is what you are told, which is simplicity in its self. But if you deviate from the instructions in any way then I can only guarantee that you will more than likely fail, and fail miserably. This makes it easy, you either do it, or you don’t do it. You succeed or you fail, the choice, as in all things in life is yours and yours alone. Please don’t feel dejected at this point and think It’s all too hard I’ll crawl back onto the sofa and have another slice of pizza’. Because the good news is that you don’t have to diet, in fact dieting is the last thing you will have to do, this plan allows you to eat from a diverse range of whole foods. Some of which I am sure will surprise you because they have been maligned by the food and nutrition industries because other less healthy products have a higher profit margin. The only things you will have to give up are those things that are devitalising and prematurely aging you, and probably leading you down a circuitous path towards serious illness.

1. Ditch the pre-packed high salt, high sugar processed rubbish
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2. Ditch the caffeine and alcohol. 3. Ditch the fizzy drinks. That goes for the diet varieties too. They contain artificial sweeteners, which are little more than poisons. And they even lead to increased fat storage. 4. Cut out the dairy, for the first 10 days 5. Ditch the pasta, bread and wheat and gluten containing soups and condiments. 6. Eat from only fresh food sources and ensure you get protein and fat in every meal.

The first problem that many of you will have is that you are unaware of basic nutrition but I will bet a penny to a pinch of salt that you all think that fat is the enemy! So a process of re-education must follow. For that reason I have edited several articles that I have penned over the years for various websites and include them here for you to get a better understanding of why you are doing many of the things that I recommend and why some of them fly in the face of the main stream advice that is given out by the media and the medical community. The main aim of the elimination phase of this plan is to re-educate your taste buds and your internal chemistry, because believe it or not you are probably addicted in a very real sense to one or more food additive or chemical. Caffeine and alcohol are obvious targets, but how about high fructose corn syrup? Or what about hydrogenated corn oil, table salt and table sugar? These chemically altered foods are highly addictive, alter brain chemistry, send the wrong signals to the brain and lead to the more efficient storage of fat. But what is worse is that they are everywhere in one form or another in most packaged and tinned foods.

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In the first 10 days you will notice many things occurring, such as headaches and mild nausea, pus a sudden attack of spots and bad breath. These are due to the rapid leaking of stored toxins from your fat cells into your blood stream (the bodies place for storing the nasty stuff that it cannot deal with now leaving it until later when it is better prepared).

The next thing is you will probably be headed for the lavatory more than usual this is caused by the loss of trapped fluids, which the body holds onto to dilute the toxins so that the load on the liver and kidneys is lowered to manageable levels. You will probably experience fairly harsh food cravings generally for salty things like crisps and salted nuts, and sugary foods such as cakes and sweets. Don’t give into these cravings because they are just the readjustment away from your food addictions to a better way of being. The good news is that you should expect those cravings to diminish within the first 10 days and by day 28 they should be all but gone, replaced by subtle urges for more fresh water and a desire for fresh fruits and vegetables. Due to your new eating habits, you should expect more vitality and greater energy levels. This means that if you haven’t started a program of resistance training and cardiovascular training you will have the energy to begin. If you have started or are a regular at your local gym, then expect to be beating your personal bests. You can also say good-bye to the usual aches pains and sniffles that are a hall mark of toxic over load and say hello to good old-fashioned health and vitality.

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I would also expect that if you have dieted or are currently dieting and have drastically cut your calories, you will be pleasantly surprised at how much and how often you are encouraged to eat on this plan.

The next thing you should be on the look out for is a drastic reduction in your body weight expect a 3-5 pound loss of fat and water weight each week, in the first 2 weeks. Which will taper off to a steady 1-3 pounds over the following 2 weeks. This all adds up to a possible loss of 16 pounds in only 28 days. This is totally dependent upon your present condition and your total commitment to succeed, but for the love of God do not get hung up on the whole weight loss thing. What the scales say each morning can have a terrible effect upon your morale and your desire to continue the elimination phase. Plus what you weigh is much less important than how you feel. If you are 20 pounds lighter than when you started but feel so tired and hungry that every effort is a major one and the desire to binge eat is overwhelming. These are not the feelings of optimal health and are to be avoided. So don’t be looking at the scales after every meal and freaking out because you put on a pound over the course of a day. If you feel the need to weigh your self every day make it in the morning before breakfast and after you have been to the toilet. Make a note of your weight and don’t expect it to be a downward trend all the time. You will dip, gain and plateau dependant upon many hormonal and lifestyle factors.

Before we begin….

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I feel it necessary to reiterate that this is a go or no go deal. You either comply 100% of the time for 100% of the rules or don’t bother. I have had clients who are so gung-ho before they start one of my many programs and then rapidly alter the plan to suit their own lack of discipline. Fail and then some how come to the conclusion that this is due to some flaw in my plan. I will tell you now and if you are sensitive to vibratory nature of the universe, you will feel the vibes coming off of the page. I have no patience for weak willed procrastinators, if you change one thing in my plan for what ever reason, it is no-longer my plan. It is now your plan and when it fails and you need to find some one to blame, look no further than the loser in the mirror and go sue your self!

Follow the plan as you would a map. The map is never wrong, only the fool holding it upside down.

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Prior planning and preparation prevents poor performance!
The first 2 days of the plan are designed to ease you into your new way of being. These should be commenced when you have few things to get in the way and lots of time to devote to the mental task of changing your self from the inside out. For example if you don’t work on the weekend then this would be a great time to begin. Ask your family to assist you and see if you can coax some of them to join you in this endeavour. They say that ‘Those who pray together stay together’. By the same token those who join in and enable each other to surpass themselves are also more likely to live a more happy and harmonious life. If this is a no-go area then ask them to please assist you by not enticing you into your old habits. Some relationships are what is known as co-dependant and require that each partner enable the other in less healthy ways so as to validate their own addictive habits. If you are in one of these relationships expect some resistance from your partner in the form of ridicule and possibly even anger manifested in its many forms. Change is hard and it is often harder for others to see you change because it hilights their own weaknesses and inadequacies. This may also be a time when you find out who your true friends are, and who is holding you back from being the magnificent you, you were always meant to be.
Great spirits have always found violent opposition from mediocrities. The latter cannot understand it when a man does not thoughtlessly submit to hereditary prejudices but honestly and courageously uses his intelligence. Albert Einstein

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Phase 1 of the preparation is to get rid of all of the unhealthy foods that are for the next 28 days banned from passing your lips. 1. Processed foods. If it has been toyed with in any way ditch it. 2. Bread, pasta, and all wheat (gluten) containing foods. Consider these to be junk foods disguised as healthy choices. 3. Sugar, condiments (tomato, and brown sauce) and fizzy and diet drinks. 4. Anything that contains caffeine 5. Alcohol (that includes vodka and the ever so popular healthy…not! Glass of wine) 6. Dairy (this can be slowly added back into the plan after day 10 dependant upon your ability to tolerate it). 7. Fruit juices and cordials. They are high in simple sugar and have nothing else of real nutritional value to offer. 8. Any thing that contains artificial sweeteners. Be like me, sweet enough without them!!? You may now be visualising an empty cupboard and fridge and wondering how you are going to live on the dust and scraps of old rice that has congealed to the surfaces of your shelves. But the truth is when you walk into the supermarket next time go towards the fresh produce section and you will see lots of multi coloured fruits and vegetables and in the meat section you will see a variety of different products that used to be parts of a variety of animals. For the vegetarians amongst you I will apologise with tongue in cheek for my harsh attitude towards consumption of dead animals and just add that to my mind you have an eating disorder, every bit as harmful as anorexia or bulimia. The only difference is that it is considered to be healthy which is a dubious claim at best.

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If you can’t reach it, you can’t eat it.
So get rid of all of the junk foods and the tasty but worthless condiments, and re-educate your taste buds with real flavours from herbs and spices. If you don’t like to waste food then give it to someone you don’t like as a peace offering, and watch them get fatter while you get slim. You get to kill 2 birds with one stone (apologies to my veggie friends again for talking about killing birds…sorry). Next you need to re-fill your shelves and refrigerator with nutritious whole foods. This means a trip to the shops and a more focussed attitude to the things you purchase. In short you need to start reading the labels to work out what rubbish to avoid. A good start is to look at the E Numbers in your foods. If you can’t pronounce the name of any given chemical in your food, you should avoid putting it in your mouth. The next thing to avoid is aspartame; this is an artificial sweetener that converts into wood alcohol in your body. It have been linked with blindness cancer, Parkinson’s disease, heart attacks and stroke and many more detrimental disease states. Plus as I said before they will lead to further fat storage due to the nature of the brain tongue connection. The tongue recognises sweet and the brain increases insulin to deal with the sugar in perceives to be in the blood. When there is no extra sugar to deal with it just shuttles the circulating blood sugar that is meant to be there into the muscle cells and fat cells. This leads to hunger and a need for more sugar to raise the blood sugar to normal levels. This can set off a rebound sugar binge, which will lead to a fatter waistline and a less healthy body. Be aware that if the manufacturer had to put something into the product that is unhealthy, then they probably took something healthy out.
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The shopping list. Dairy
Yoghurt. Preferably organic with a high pro-biotic content (Live friendly bacteria). Cheese. Sainsbury’s do an excellent Normandy Camembert that is un-pasteurised which is very good for you, also if you have a farmers market or farm shop on your area then give them a visit. They often have delicious alternatives to the commercial rubbish you get in super market chains. They may cost more but how much value do you place on your long-term health and well-being? Eggs. Once again go for Organic or if unavailable go for free range. That farm shop may just do a great range of eggs for a fraction of the shop price, due to no middlemen.

Meat/Fish
Beef Chicken Lamb Pork loin Mackerel Sardines Tuna

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Be aware that fish from deep waters are often high in heavy metals and P.C.B’s due to dumping of chemicals into the seas and should be eaten sparingly if at all. The old adage that fish is the healthiest protein source is sadly no longer true. Go for fish from Alaska and the arctic due to its unspoilt and unpolluted waters.

Vegetables
Broccoli Cabbage Cauliflower Asparagus Brussels sprouts Aubergine Salad leaves Bell peppers Chilli peppers Celery Mushrooms Green beans Runner beans

Fruits
Apples Pears All berries Oranges Kiwi fruit Gooseberries Lemon Limes Pineapple Tomato (Dried fruits should be used as an occasional snack)

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Legumes.
Nuts Lentils Beans Pulses

Fats.
Butter (Margarine and vegetable oils are out, because they are poisonous) Coconut oil Red palm oil Nut oils Extra virgin olive oil Ground Flax seeds All nuts Don’t use canola or palm oil as they have been linked to pre disease conditions and be aware that oils that are liquid at room temperature are not to be cooked with, only used as a glaze or as a dressing.

Miscellaneous
Sea salt Pepper Fresh Herbs Dried Herbs Marmite (Made as drink or spread upon rice or corn thins) Fruit teas

Food Supplements
Pro-Biotics Fish/cod liver oil Multi-vitamins. The only multi-vitamin that I recommend is Juice Plus+ TM Zinc and Magnesium

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The majority of your foods should be organically sourced, if you own your own allotment or veggie patch then Kudos to you. The reasons for this are myriad and are well presented further on in the bonus article section. If you cannot get fresh organic then ensure that all foods are washed thoroughly and if necessary peeled. It is always better to eat fresh non-organic than it is to eat non fresh organic meats and produce, due to high nutrient contents being the main reason for eating in the first place. But eating rotting veggies and meat because it is Organic is also a no-no. The shopping list is by no means exhaustive, there are many more things that are good to eat and require only a minimal amount of preparation and cooking time. But the things on the banned list are totally off limits for the duration of the 28 days. If you are unable to source grass fed organic beef and lamb then it is best to steer clear due to the high and regular use of artificial hormones and grains (Gluten) used to keep the animals healthy and fatten them up. If you cannot live without bread then go to your local health food store and try some of their corn, millet and wheat free breads, I am a big fan of corn bread which although not optimal for truly robust health, it does taste good and isn’t as bad as your normal sliced white, which is just junk food by another name.

But do… Drink lots of fresh clean water.
Covert your weight into Kilograms and x your weight by 0.003.This will give you an accurate fluid requirement. Plus if you are exercising or have a strenuous job add an additional 500ml for every 15 minutes of intense work performed. This will result in further and prolonged fat burning.
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Every meal must contain Protein.
This will increase your metabolism while at the same time increase your lean muscle, which will in turn increase your metabolism. End result, less fat and a slimmer happier you.

Eat every 2-4 hours.
You should be aiming for 4-6 meals a day, every day and Breakfast is non negotiable. If you only eat 3 meals a day you slow your metabolic rate, generally over eat due to chronic hunger. Which means eating what is wrong for you and power slamming ice cream when you feel depressed and piling on the pounds. Eating at regular intervals allows you to control your hunger and end up controlling your poor food choices. Be pro-active and not reactive.

Eat what you want from the shopping list.
This means eat lots of protein eat lots of fresh fruits and Veggies, eat pulses legumes and nuts and drink lots of lovely, healthy, tasty fresh water that has had nothing more than a squeezed lemon or lime added

Ditch the Microwave.
Irradiated food is dead food, and we want lots of live foods in our diet (enzyme containing, hence the lack of pasteurised milk and fruit juices. Because Pasteurised means the total absence of enzymes). Plus turning every meal into a Nagasaki nightmare is just plain crazy. Just get rid of the thing. Give it to that person you don’t like as a gift. (That’s a whole lot of birds we are killing with just a few stones…Ahem…Sorry! again).

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Vary your food choices.
Don’t get stuck eating the same old same old. This can cause food intolerances and even food allergies if prolonged.

Read things that inspire you to succeed.
Reading is on the wane in the western world. Only to be replaced by computer games and mind rot T.V. Get back in touch with your imagination. Because as Matt Furey says, ‘The Greatest nation in the world, is the Imagination’.

Get Back to Nature.
Go for a walk, breathe, smile and be at peace. All these things have weight and fat loss benefits, plus they make you feel good and when you feel good it’s easier to achieve your goals.

Listen to Mood enhancing music.
Vibrations that make us feel good emotions should never be underestimated, as quantum physics tells us all things in the universe are really a slower or faster vibration of energy dependant upon whether they are material or nonmaterial. All energy affects us be it electromagnetic or sound waves, so why not choose to vibrate to something pleasant?

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The Plan. Day 1-2
Prepare your self for the next 26 days. Get rid of the rubbish and stock up on the good stuff. Buy a book that will inspire you to succeed, and then of course actually read the thing. Begin implementing the changes.

Day 3-13
Eliminate all that is on the banned list and stick to the plan. It is only 10 days after all you have the discipline to do something for only 10 days don’t you?

Day 14-28
Begin to bring back things like bread and milk. If they don’t upset your digestion then continue eating them. But if they do then you have learnt something about yourself that you never knew before. Go slowly add a little milk to your porridge. Have 1 slice of bread and see how you feel after 1 hour? After 2 hours? If there are no ill effects then have 2 slices the next day and see what happens again following the above protocols. If you experience flatulence, bloating cramps or diahorrea then these are fairly obvious signs that this food is not for you.

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The down side…
The down side is that as previously stated you may find that you suffer from the effects of toxic overload. Your skin may become spotty (because it is the largest and most obvious organ of elimination and those toxins will be leaving you through the quickest means of escape). You may become tired or hyperactive suffer from irritability or crushing headaches. These are all the toxins leaving your body never to return. They will mostly pass by the 2nd or 3rd day. At this stage when you feel bad it is easy to give up. Don’t! You will feel better in 2-3 days stick with it. Remember Winston Churchill’s wise words to a university graduating class.

Never give up… Never give up… Never give up!
Short, sweet and totally to the point. I wish you the very best in this endeavour and expect nothing less than total success from you. If you follow the plan 100% you cannot fail.

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The Free Bonus Material.
This is my free gift to you for having faith in the plan, what you are about to read is the accumulated knowledge of nearly 10 years of trial and error. I hope you will enjoy what you read and whole-heartedly believe you will benefit from this work. But remember the plan can only work if you follow the plan, don’t be side tracked, brow beaten or deluded. Give the plan a chance to work and your self a chance to grow over the next 28 days and I promise you that you will be very happy with the results and more than happy to continue with another 28 days.

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The next few pages are filled with excellent and effective tools for success, print them off and fill them in. Carry them with you and read them regularly. Alternatively you could buy a Day-A-Page diary or notebook and use that instead. But please do not ignore this part of the program because it is imperative you plan in advance and have strategies in place for when things go awry as they are sure to do.

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Example copy

A BINDING CONTRACT WITH MYSELF.
FOR EXAMPLE: On this date__________ I state your name weigh _________ Lbs at _________ % body fat. By state projected date I will have lost __________ lbs and will have dropped to _______ % body fat. To achieve this I will actions to be required because reasons why you want to change and I will be fit and in excellent health for reason why you wish to change so that I can set an example to _________________ and be an inspiration to my friends and family. If I fail to achieve my goals due to procrastination or sloth then I wont be living my life to the full, only existing within my unhealthy body.

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A BINDING CONTRACT WITH MYSELF.

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Print this out and fill it in each day with all of your plans, leave nothing to chance so that chance cant creep up and sabotage you. Use it every day for the 28 days. Alternatively buy a day a page diary and take it everywhere with you. Leave nothing to memory; write it down as it comes up. Date: Time 05:00 06:00 07:00 08:00 09:00 10:00 11:00 12:00 13:00 14:00 15:00 16:00 17:00 18:00 19:00 21:00 22:00 23:00 Day of 28

Work, Leisure Activities, Exercise, Rest & Meal Times

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MY 12 WEEK GOALS 28 DAYS UNTIL SUCCESS

PLANNED START DATE: _____________________ ACTUAL START DATE: _____________________

PLANNED FINISH DATE: _______________________ ACTUAL FINISH DATE: _______________________

MON DAY 1 WEEK 1

TUES DAY 2

WED DAY 3

THURS DAY 4

FRI DAY 5

SAT DAY 6

SUN DAY 7

DAY 8 WEEK 2

DAY 9

DAY 10

DAY 11

DAY 12

DAY 13

DAY14

DAY 15 WEEK 3

DAY 16

DAY 17

DAY 18

DAY 19

DAY 20

DAY 21

DAY 22 WEEK 4

DAY 23

DAY 24

DAY 25

DAY 26

DAY 27

DAY 28

I HAVE SET THIS SUCCESS PLANNER UP SO THAT IT APPEARS YOU HAVE TO BEGIN ON A MONDAY. NOTHING COULD BE FURTHER FROM THE TRUTH, BEGIN WHEN YOU INTEND TO BEGIN. PRINT THIS SHEET OFF AND HANG IT SOMEWHERE THAT YOU CAN SEE IT AT LEAST TWICE PER DAY. FILL IN THE BASIC DETAILS OF YOUR DAY SUCH AS HOW MANY MEALS AND SNACKS YOU AIM TO CONSUME, WHEN YOU ARE GOING TO EXERCISE AND WHAT YOU WILL DO. HAVING AN AT A GLANCE DAY PLANNER WILL ENABLE YOU TO BE BETTER PREPARED AND FOCUSSED UPON ACHIEVING YOUR GOALS. HAVE IT PRINTED ON A3 PAPER AND DECORATE IT WITH GOLD, SILVER AND COLOURED STARS OR ANYTHING THAT MOTIVATES AND INSPIRES CONTINUED COMPLIANCE AND ULTIMATELY SUCCESS!

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PLEASE WRITE DOWN 5 SPECIFIC GOALS YOU WILL ACHIEVE OVER THE NEXT 12 WEEKS.

1. 2. 3. 1. 4. 2. 5. 3.

MY REASONS.

PLEASE WRITE DOWN 3 REASONS WHY YOU HAVE DECIDED TO ACHIEVE YOUR GOALS.

TRANSFORMING PATTERNS OF ACTION.
PLEASE WRITE DOWN 3 PATTERNS OF ACTIONS YOU NEED TO TRANSFORM IN ORDER TO SUCCESSFULLY ACHIEVE YOUR 12 WEEK GOALS

1. OLD PATTERN.
NEW PATTERN.

2. OLD PATTERN.
NEW PATTERN.

3. OLD PATTERN.
NEW PATTERN.

THE MIND SET of SUCCESS.
PLEASE WRITE DOWN 3 THINGS YOU CAN DO BETWEEN NOW AND THIS TIME TOMMORROW, THAT WILL HELP YOU TO MOVE FORWARD IN THE DIRECTION OF YOUR 12 WEEK GOALS.

ACTION PLAN. 1. 2. 3.

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PROGRESSION, NOT PERFECTION.

PLEASE WRITE DOWN 3 THINGS THAT YOU DID VERY WELL TODAY THAT HELPED YOU MOVE TOWARDS THE ACHIEVEMENT OF YOUR 12 WEEK GOALS. PLEASE WRITE DOWN 1 MORE THING THAT YOU WILL DO EVEN BETTER TOMMORROW.

1. 2. 3. 1.

NOTES:

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MY WISH LIST.
Write down all of the things you would like to achieve during this 28 day program. No matter how big or small, place that dream upon your list and place this where you can see it and read it at least 2 time per day.

BEFORE AND AFTER PHOTOGRAPHS

PLEASE TAKE A BEFORE PHOTO AND STICK IT HERE.

BEFORE.

DATE: WEIGHT: BODYFAT % 1. Waist 2. Upper Arm 3. Neck 4. Forearm 5. Chest 6. Hips 7. Thigh

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AFTER PHOTO AND MEASUREMENTS.

SUCCESS.

PLEASE TAKE YOUR AFTER PHOTO AND STICK IT HERE.

DATE: WEIGHT: BODYFAT % 1. Waist 2. Upper Arm 3. Neck 4. Forearm 5. Chest 6. Hips 7. Thigh

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Use these charts to become aware of how the foods you eat affect you. Fill them in after every meal.

FOOD & MOOD CHART.
MEAL TIME

WHAT YOU ATE

WHAT YOU DRANK

MOOD STATE

1

2

3

4

5

6

OBSERVATIONS:

PHYSICAL ACTIVITIES:

CONCLUSIONS:

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Fine tune your diet
Today’s date: Meal: Appetite Satiety Cravings Please check to the left column all descriptions that describe your experience 1 – 2 hours after each meal Feel full, satisfied Do NOT have sweet cravings Do NOT desire more food Do NOT feel hungry Do NOT need to snack Before next meal Energy Levels Energy feels renewed Have good lasting ‘normal’ sense of energy Energy tanked fro meal-exhaustion, sleepiness, listlessness or lethargy Mind Emotions Wellbeing Improved well being Sense of feeling refuelled, renewed and restored Some emotional uplift Improved mental clarity and sharpness Normalisation of thought process Feel physically full but still hungry Have desire for something sweet Not satisfied, felt like something was missing Already hungry Feel the need for a snack Meal gave me too much/too little energy Became hyper, shaky, jittery, nervous or speedy Felt hyper but exhausted at the same time Mentally slow Inability to think quickly or clearly Hyper overly rapid thoughts Inability to focus or concentrate Apathy, depression, withdrawal or sadness Anxious, obsessive, fearful or irritable

Time:

List all foods and drinks consumed at this meal:

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Sample Feeding plan for 7 days.
None of this is set in stone so please don’t think this is the only meal plan you can use. Be creative create new meals with fresh ingredients. Eat until you feel satisfied but don’t eat until you feel full. Remember you will be eating again in 2-4 hours time. Please print off each day so as to be able to prepare and shop for each days needs

Day 1 Meal 1: 1 Cup Natural low fat yoghurt 1 tbsp peanut butter 2 tbsp Ground flax meal

Meal 2:

1 Grilled chicken breast 2 cups of spinach ½ cup chopped onion 2 tbsp extra virgin olive oil (EVOO) 2 tbsp red wine vinegar 2 tbsp feta cheese 5 olives

Meal 4:

1/2 cup strawberries 2 tbsp walnuts

Meal 5:

6 oz fresh grilled fish ½ cup tomato sauce 3 tbsp EVOO 3 tbsp Parmesan cheese 1 cup Organic Low Fat Yoghurt ¼ cup blueberries 2 tbsp organic raw peanut butter

Meal 6:

(Aim for most of your meat and poultry choices to be organic or free range if possible)

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Day 2 Meal 1: ½ cup diced onions ½ cup diced peppers 3 whole eggs ½ oz cheddar 1 tbsp butter
Cooked a s a scramble or omelette spice as you prefer

Meal 2:

1 Grilled free range chicken breast 2 cups of spinach ½ cup chopped tomatoes 1 tbsp extra virgin olive oil (EVOO) 1 tbsp red wine vinegar

Meal 3:

2 hard-boiled organic Or free-range eggs 3 hard-boiled egg whites 11/2 tbsp of hummus

Meal 4:

6 oz free range chicken breast 3 cups lettuce 3 tbsp EVOO 2 tbsp hard cheese 1 cup fat free organic yoghurt ¼ cup Blueberries or 1/3 cup of strawberries 1 Small Apple 12 Walnuts

Meal 5:

(Aim for all of your egg and cheese choices to be from organic sources)

Meal 6:

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Day 3 Meal 1: 1 cup Organic porridge oats 1 whole egg 1 Dollop of Organic Yoghurt

Cook with water and stir in the egg until fully blended, this will make the porridge very creamy and surprisingly delicious.

Meal 2:

1 Grilled free range chicken breast ½ cup chopped cucumber ½ cup chopped tomatoes 1 tbsp extra virgin olive oil (EVOO) 4 tbsp feta cheese

Meal 3:

1 small apple 12 almonds

Meal 4:

8 oz extra lean beef or turkey breast 2 cups broccoli 1 tbsp EVOO

Meal 5:

½ cup of Organic Low fat yoghurt ¼ cup blueberries 2 tbsp organic raw peanut butter 1 Small Apple 12 Walnuts

Meal 6:

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Day 4 Meal 1: 1 Cup Natural low fat yoghurt 1 tbsp peanut butter 2 tbsp Ground flax meal

Meal 2:

6 oz Grilled chicken breast 2 cups of chicken broth 1 cup chopped celery 1/3 cup chopped tomatoes 2 tbsp extra virgin olive oil (EVOO) 3 tbsp Parmesan or cheddar cheese

Meal 4:

1 oz hard cheese ½ cup strawberries/blueberries/cherries

Meal 5:

5 oz lean beef mince 3 cups mushrooms 1 cup chopped onions 1 tbsp organic butter 1 Cup Low fat natural Yoghurt ¼ cup strawberries/blueberries/cherries 1 TBSP Organic unsalted Nut Butter

Meal 6:

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Day 5 Meal 1: 3 Hard Boiled Eggs ½ cup of Porridge Oats 1 Dollop of Fat Free Organic Yoghurt

Meal 2:

1 Grilled free range chicken breast ½ cup chopped cucumber ½ cup chopped tomatoes 1 tbsp extra virgin olive oil (EVOO) 4 tbsp feta cheese

Meal 3:

½ small apple 12 almonds

Meal 4:

8 oz extra lean beef or turkey breast 2 cups broccoli 1 tbsp EVOO

Meal 5:

1 Cup Fat Free Organic Yoghurt ¼ cup blueberries 2 tbsp organic raw peanut butter 1 Small Apple 12 Walnuts

Meal 6:

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Day 6 Meal 1: 3 Hard Boiled Eggs 1 small apple ¼ cup chopped walnuts

Meal 2:

1 Organic or free-range chicken breast 2 cups of broccoli 3 tbsp extra virgin olive oil (EVOO) 1 tbsp organic butter

Meal 3:

½ small apple 12 almonds

Meal 4:

1 chicken or turkey breast 1-cup cauliflower 2 tbsp organic butter 3 tbsp hard cheese 1 cup Organic Fat free Yoghurt ¼ cup strawberries/blueberries/cherries 1 tbsp organic raw peanut butter

Meal 5:

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Day 7 Meal 1: 3 whole free range or organic eggs 8 organic or F.R. egg whites

Meal 2:

2 tbsp organic raw peanut butter

Meal 3:

6 oz organic lean beef ½ cup organic fat free pro-biotic yoghurt

Meal 4:

1 oz hard cheese

Meal 5:

1 chicken breast 12 asparagus spears 8 olives 2 tbsp feta cheese

Meal 6:

1 Small Apple 12 Walnuts

If you are observant you may notice that Day 7 is almost devoid of any Carbohydrates. This is because if you have been exercising whilst doing the elimination diet you will lose even more fat weight due to the higher thermic value of protein. The higher fat content provides all of your energy needs. Day 7 should be a low energy or recovery day, no need to exercise everyday because we only gain strength and muscle tone during our recovery, but a nice walk is o.k.

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Congratulations, you have reached your destination. But I hope you were watching the scenery because the journey was by far the most important part!

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WHY DRINKING LOTS OF WATER WILL HELP YOU TO LOSE STORED BODY FAT.
A Calorie= The unit of energy required to heat 1 litre of water by 1 degree Celsius. 1 Litre of iced water requires 36 calories of heat energy to raise its temperature to 37 degrees Celsius, the temperature that it leaves your body through sweat or micturation. When super-hydrated (3-5 litres per day) the Kidneys are able to perform their main function, which is to eliminate most of the body’s waste products. This leaves the liver to perform its main function, which is to process stored body fat for energy production. When starved of sufficient calories, the body will become more efficient at storing fat. When starved of sufficient fluids the end result is the same. If you consider that every process in the body requires the presence of water, then it becomes obvious that if you are in a state of dehydration then you will never be able to achieve an efficient level of fat loss. Water is the most important thing that an individual can consume, and at a calorie content of 0.00 per gram you can drink as much as you like without getting fat. A simple calculation to find your optimum fluid intake is to multiply your weight in kilograms by 0.03. AND THEN DRINK IT!

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If you are still using your microwave oven, then maybe you should read this…

The microwave oven was invented by the Nazis during the winter campaign in Russia as a means for their armoured troops to get a hot meal in sub zero temperatures. After combat trials they realised that the troops who were fed using this technology were sicker than those who were eating cold rations. At the end of the war both the U.S. and the U.S.S.R. grabbed the technology and ran with it. After 25 years of research into Microwave technology the evil empire outlawed it. The Americans on the other hand proliferated it and today it is one of the many post Second World War technologies that are contributing to the decline in vitality and general health the world over. If that doesn’t persuade you that the microwave is just plain wrong, then you maybe interested to know that when viewed under a microscope after being blasted with hydrogen atoms (Micro-waving) food more closely resembles the structure of plastic than that of food. So do you want to eat plastic, or nutritious wholesome foods prepared and cooked in the time-honoured fashion?

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STRATERGIES FOR SUCCESSFUL FAT LOSS WITHOUT, DIETING, DEPRAVATION OR FAILURE. ADOPT THE HABIT MINDSET INSTEAD OF THE DIET MIND SET. GOING ON AND OFF OF A STRICT EATING PLAN IS A RECIPE FOR FAILURE. IF WE CREATE A HABITUAL MIND SET WHERE CONCIOUS EFFORT NOT TO DIET BUT TO EAT 4-6 NUTRITIOUS WHOLE FOOD MEALS (AS MUCH ORGANIC PRODUCE AS POSSIBLE) AND EXERCISING. BOTH CARDIO-VASCULAR AND RESISTANCE WORK 3-6 TIMES TOTAL, PER WEEK. AS FAR AS HABITS GO RESEACH SHOWS THAT ON AVERAGE IT TAKES 21 DAYS FOR A PERSON TO AQUIRE A HABIT, AFTER THAT IT BECOMES RELATIVELY EFFORTLESS. JUST ANOTHER PART OF YOUR DAY.

MAINTAIN YOUR MUSCLES. THEY ARE THE FURNACE THAT BURNS FAT. THEY WORK 24 HOURS A DAY 7 DAYS A WEEK TO KEEP YOU LEAN, SO THE MORE MUSCLE YOU HAVE THE MORE FAT YOU BURN, EVEN WHEN YOU ARE INACTIVE.THIS ALSO MEANS THAT THE MORE MUSCLE THAT YOU POSSESS MEANS YOU BURN EVEN MORE MUSCLE WHEN YOU EXERCISE. THAT IS THE REASON THAT EVERYONE SHOULD TRAIN AGAINST RESISTANCE, WEIGHTS OR BODY-WEIGHT. DETERMINE YOUR INDIVIDUAL METABOLIC TYPE AND YOUR DAILY CALORIE REQUIREMENT YOU OWN AND SPREAD IT OUT OVER 4-6 MEALS DAILY. NEVER GO BELOW YOUR MINIMUM DAILY CALORIE REQUIREMENT, REMEBER IF YOU ARE GOING TO RESTRICT CALORIES THEN KEEP THE DEFICITS SMALL. DONT GO MAD AND THROW THE BABY OUT WITH THE BATH WATER. IF YOU RESTRICT YOUR CALORIE CONSUMPTION TOO FAR YOU WILL ELICIT A STARVATION RESPONSE AND SET YOURSELF FOR THE OPPOSITE OF WHAT YOU WANT. WHICH IS TO LOWER YOUR BODY FAT PERCENTAGE WHILE AT THE SAME TME MAINTAINING YOUR LEAN MUSCLE. SO IF YOU REALLY MUST DROP 200-250 CALORIES A DAY AND INCREASE YOUR METABOLIC RATE THROUGH EXERCISE AND A GENERAL INCREASE IN OTHER PHYSICAL ACTIVITIES, SUCH AS WALKING TO AND FROM THE SHOPS OR DOING THE GARDENING. ACTIVITIES THAT KEEP YOUR METABOLISM RUNNING ON HIGH. DIETING DOESNT WORK IN THE LONG RUN. USE EXERCISE TO BURN THE FAT OFF RATHER THAN DIETING TO STARVE THE FAT FROM YOUR BONES. BECAUSE AS PREVIOUSLY STATED EXERCISE INCREASES YOUR METABOLIC RATE (THE RATE AT WHICH YOUR BODY OXIDISES CARBOHYDRATES, PROTEINS AND FATS.) EXERCISE CAN CAUSE A CALORIE DEFICIT; IT IS GOOD FOR YOU AND IS ONE OF THE THINGS THAT YOUR BODY WAS DESIGNED FOR (NOT EXERCISING AND BEING ACTIVE IN OTHER

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WAYS IS COMPLETELY UN-NATURAL AND TO BE AVOIDED). WHERE AS DIETING IS NOT GOOD FOR YOU AND CAN LEAD TO 50% MUSCLE WASTAGE AND A LOWERED METABOLIC RATE. EXERCISE SENDS SIGNALS TO YOUR BRAIN TO RETAIN AND MAINTAIN YOUR MUSCLE MASS. EXERCISE ALSO INCREASES FAT BURNING ENZYMES WITHIN THE MUSCLES THEM SELVES. EXERCISE INCREASES CELL SENSITIVITY SO THAT CARBOHYDRATES ARE BURNED AS FUEL OR STORED AS GLYCOGEN AND NOT STORED AS FAT. (WHEN CARBOHYDRATES ARE CONSUMED THEY ARE PROCESSED INTO GLYCOGEN AND STORED IN THE LIVER AND THE MUSCLE THEM SELVES FOR WHEN AN FIGHT OR FLIGHT SITUATION OCCURS). EAT MORE FREQUENTLY, IF YOU HAVE BEEN STARVING YOURSELF TO GET INTO THOSE OLD JEANS YOU HAVE PROBABLY NOTICED THAT BEYOND THE IMPRESSIVE WEIGHT LOSS OF THE EARLY DAYS YOUR LOSSES ON THE SCALES HAVE SLOWED OR IN MOST CASES GROUND TO A HALT. THAT IS BECAUSE YOU HAVE CREATED A STARVATION RESPONSE AND WITH 300 THOUSAND YEARS OF EVOLUTION TO BACK IT UP. WHICH MEANS THAT YOU HAVE SLOWED YOUR METABOLIC RATE AND ACTUALLY AND CREATED THE OPPOSITE OF WHAT YOU WERE AIMING FOR. SO EAT 4-6 NUTRITIOUS ORGANIC WHOLE FOOD MEALS A DAY THAT CONFORM TO YOUR OWN METABOLIC TYPE AND WATCH THE WEIGHT FALL AWAY. NEVER SKIP MEALS UNLESS IT IS UNAVIODABLE. BELEIVING THAT YOU CAN MAKE UP FOR A MISSED MEAL BY GORGING LATER ON IS ALSO A MISTAKE. GRAZING STEADILY THROUGHOUT THE DAY ALWAYS BEATS STARVING OR GORGING WHEN IT COMES TO FAT LOSS. THE REASON FOR THIS IS THAT IF YOU ALLOW YOUR INULIN LEVELS TO PEAK OR DIP TOO ERRATICALLY YOUR FAT BURNING POTENTIAL IS DRAMATICALLY CURTAILLED WHILE YOUR BRAIN WORKS OUT IF THERE IS A FAMINE. DONT STAY IN A NEGATIVE CALORIE BALANCE FOR LONG. IF YOU ARE GOING TO DROP CALORIES DOWN TO A LEVEL BELOW YOUR DAILY REQUIREMENT (250-500 CALORIES) THEN ZIGZAG YOUR CALORIES. FOR EXAMPLE LETS SAY YOU DECIDED THAT YOU WERE GOING TO DROP 500 CALORIES A DAY BECAUSE EVEN THOUGH I HAVE TOLD YOU NEVER TO DIET THERE WILL BE THOSE THAT WILL STILL THINK THAT YOU CANT LOSE WEIGHT UNLESS YOU ARE SUFFERING. DO IT FOR 2-3 DAYS AND THEN GO BACK UP TO YOUR MAINTAINANCE LEVEL FOR 1-2 DAYS AND THEN CONTINUE UNTIL YOU REALISE THAT YOU CAN ELLICIT THE SAME RESPONSE BUT WITHOUT THE HUNGER AND MISERY OF STARVATION. AIM TO LOSE (FAT) WEIGHT SLOWLY. 1/2 - 2 POUNDS PER WEEK, THE HIGHER FAT LOSS FIGURE COMING AT THE BEGINING. THE CLOSER THAT YOU GET TO YOUR FAT LOSS GOALS THE SLOWER

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THE GAINS. PLEASE DONT BE PUT OFF BY A 1/2 OR 1/4 POUND FAT LOSS, FIRSTLY AS LONG AS IT’S GOING DOES IT REALLY MATTER HOW MUCH? ALSO SWIFT AND MASSIVE FAT LOSS ALWAYS LEADS TO STRETCH MARKS AND LOOSE SKIN. SO SMALL INCREMENTAL LOSSES ARE MORE DESIRABLE NEVER CONFUSE FAT LOSS WITH WEIGHT LOSS. BECAUSE A POUND OF FAT BEYOND YOUR NATURAL REQUIREMENT IS A LIABILITY AND A POUND OF MUSCLE IS PART OF YOUR INHERITANCE. IT IS ALSO TIME FOR EVERYONE WHO IS OBSSESSED WITH THE BATH ROOM SCALES TO REALISE THAT IT IS ONLY ONE PART OF THE FAT LOSS EQUATION AND SHOULD ONLY BE USED IN CONJUNCTION WITH AN ACURATE BODY FAT READING. IF THE SCALES ARE YOUR ONLY METHOD OF JUDGEMENT THEN YOU WILL ONLY END UP AS A SMALLER (MUSCLE MASS) AND FATTER (FAT MASS) VERSION OF YOUR FORMER SELF. THE BOTTOM LINE IS THAT YOU CANT STARVE YOUR FAT WITHOUT STARVING YOURSELF AT THE SAME TIME.

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DIETING DILEMMA’S.

Good judgement comes from experience, and experience comes from bad judgement Barry Lepatner . The definition of insanity is doing the same thing over and over and expecting a different result. Albert Einstein
If it hasn't been seared into your consciousness yet that diets don’t work, then I will say it again. Diets don’t work! The main reason for this is that as your weight decreases so does your lean mass. That is muscle for the uninitiated, the main component in the metabolic maze. When you start a diet and begin to lose weight according to the bathroom scales, you are most likely uninterested in the subtle messages that are being transmitted from your body to your brain and back again. As calories are restricted and the inches fall away the last thing that you want to worry about is that you are probably fatter than you were before you started dieting. Unfortunately that is a simple and undeniable truth. Even if you weigh less, and occupy less space on the planet than you did before, and are generally starving, you could still be fatter than you were. Plus every time you restrict calories beyond a certain point, which is different for every individual man and woman on the planet your body increases it production of lypolytic or fat storage enzymes by 50%. ‘How can I be fatter'? I hear you cry, 'I’ve been on a diet’! The answer to that is fairly complicated to explain, I shall try to break it down into easier to digest chunks but basically it comes down to this. Through the process of evolution, the human body, which is a composite of the most successful genes of fish, monkeys, dogs, amoeba, you name it. But the strongest, most efficient genes of their kind all added up to create you and me. That’s the Darwinian theory of evolution, I know some people reject Darwinism and believe that the world is less than 6,000 years old and I can't believe its not butter but in the absence of a better genetic theory we I will have to go with the one that has the larger grain of sanity to it. For these species to have been successful they would have had to have a mechanism for the storage of excess nutrients during the times of plenty, as a means to survive the periods of each year when food was scarce. And also the random famines and other environmental catastrophes that regularly visited our ancestors. This brings us to the evolution of the human species. As we have already seen, the human evolved from water borne microorganisms and every other successful species that joined the food chain between then and now.

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2. During our evolution our environment was far less stable than it is now and environmental disasters were far more prevalent. Famine was an every day threat and so we also had to be extremely efficient at storing excess calories in the form of adipose tissue (fat), for the survival of the species. As previously stated, our modern way of living has been less than 10 generations in the making. Now consider that there were more than 1 million generations of hunter-gatherers and you’ll see that we have a way to go before we evolve the systems to deal with the modern way of life. As a conservative estimate, lets say another million years before our bodies are capable of staying buff, whilst living on a diet of chips, burgers and coca-cola, hopefully by then food manufacturers will be more responsible, and these products will no longer plague our species. In the beginning Man and Woman, had to forage, jog and sprint for food, a fairly labour intensive affair. One requiring a seriously efficient body that was neither too big nor too small. But one that did the job, which in this case was survival. So a body that doesn’t expend energy fruitlessly was a must have. Also because life was precarious, and food often scarce you needed a body that could store excess calories for when it needed them. In the spring and summer game became plentiful, fruits started to grow the sun was shining and having a high body fat level would slow you down. So the body signals to the brain that food is on the plate so body fat is not necessary. You burn off the excess In the presence of sufficient calories. But come the autumn, nature is signalling a change, by producing late fruits and nuts that are energy packed so you can store the excess as fat. This is where their muscles would be a burden using too much energy, when energy conservation is of a higher priority. So they atrophy (shrink), and the metabolic rate decreases, ergo the requirement for energy decreases also. At the same time their fat cells are becoming much more active which equates to increased deposition of fat across the system. Which brings us to the modern world. One in which for most of us, is not a world where our primary concern is where the next meal is coming from. You may have noticed that come the dark nights of winter it’s much harder to motivate yourself to do exercise. But much easier to sit round gorging on cakes and pies. These signals have been imprinted in the human race for millennia, which means that you have to work at controlling them. We can help our selves immensely by lowering our consumption of nutrient low, calorie dense foods such as cakes, burgers, white bread, white rice, crisps etc. You know, all the things that taste good. As I have said before, you don't have to give up eating anything that you enjoy. Because eating pleasure is one of the secrets of fat/weight loss. If you hate what you are eating, you wont stick with it For long, that is another reason that diets don't work.

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3. That is another reason that diets don't work. If your diet asks you to all but give up eating and have the fanaticism of a warrior of the jihad, or only eats things that disgust you, then it is only going to lead to failure and a rebound binge. Binging is the tails side of the diet coin and takes us back further than we were before we started. The secret to eating foods that you love but don’t love you is to make them an occasional indulgence. So rather than having a cheat fix every day why not have one day per week when you can eat all that you want, of anything that you want all day. But please don’t think that this is compulsory; if you are happier to only have a small amount of treat foods that’s also o.k. There are two reasons why occasional treats are good for you the first then is Psychological, if I tell you, that you can never have chocolate again, the first thing that you will crave is chocolate. The next thing that will happen is that you will fall into a chocolate binge that could last for a week. Which sets you back beyond where you started. This is not a desirable situation. So nothing is forbidden only moderated. The second reason is physiological; when you lower your calorie intake over a period of time those signals that tell the brain that winter is on its way start getting louder. So the next thing that will happen is that your body will give up some of its muscle, and become more efficient at storing calories as fat. Paradoxically, an occasional binge of high calorie foods signal that there is food on the plate and the body builds more muscle and liberates stored fat because we have fooled it into thinking that spring is here and that there is game on the savannah and fruit on the trees ready for the eating. The great news is this means that your 'DIET' only ever lasts 6 days. The way that this works is that you are aiming for a consistent level of self-control as opposed to total and fanatical perfection (which is difficult to sustain). So that over a realistic time frame (8-16 weeks) you will achieve some or all of your goals. Which I think you will agree is a departure from the usual lose 2 stones in a week sensationalist nonsense spouted by the usual diet industry profiteers. If you also aim for a steady and consistent fat/weight loss over a lifetime you will get what you want eventually. Whilst maintaining stable energy levels, and high moral because you aren’t wrung out, hungry and constantly fatigued. Plus if you take your time to succeed you will be better able to appreciate the milestones of your achievement. If you aim to lose 1/2 - 1 pound of fat per week or less, that gradual but ultimately sustainable loss of fat will accumulate over time. An added incentive for a slower approach to fat weight loss is that, as we age our skin loses its

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4. Malleability and swift weight loss often leaves stretch marks and loose flaps of skin, due to lower levels of collagen. You don’t get this to the same degree with the slower approach. So think of this as an eating plan, not a diet. Also think of this as a lifestyle change that will be with you for the foreseeable future and not a quick fix that fails you sooner or later. That may very well take a paradigm shift of consciousness for many, because for the past 30 years we have been bombarded by propaganda that would have us believe that anything worth attaining like a healthy lean muscular body should be 2 weeks away no matter what state of disrepair we start in. The old saying of ' If it sounds too good to be true, then it probably is', comes into play here. Anything worth doing is worth doing well and Rome wasn't built in a day are to my mind far better metaphors for this endeavour and much more relevant to the matter at hand. Plus when you get past the aesthetic level and get into the area of pure health and vitality who cares if you look fantastic in the wedding photos but are wrung out and full of cold and flu for 6 months of the year. The ancient Greeks believed in 'A healthy mind in a healthy body' and you cant have either unless you eat properly which brings us onto the subject of Metabolic typing (for a full understanding of M.T. read Metabolic typing by William Woolcott or for an excellent overview plus much, much more read 'Eat, move and be healthy by Paul Chek, which is one of my favourite books of all time). Metabolic Typing in a nutshell is ascertaining the correct nutrient ratio's (Protein, Carbohydrates and fat) that you as an individual who evolved from the gene's of your ancestors all the way back to single cell life forms drifting through the vast oceans of planet earth. They break down as being Protein type, Carbohydrate type and Mixed types. Protein types require high levels of protein and animal fats, because their ancestors evolved predominantly eating these foods. Carbohydrate types need to eat higher levels of complex carbohydrates and lower levels of protein and animal fats. Mixed types get the best of both worlds because they can eat from all three nutrient groups in relatively equal measure. This serves as an excellent example of why some people thrive on the Adkins diet and others do equally well on the Zone diet but if they were to swap they would both suffer horribly. To me this means that all the diets that are out there are flawed in so much as they do not cover the inescapable fact of genetic individuality. Metabolic typing is the daddy of all eating plans and should be the first consideration of anyone aiming to get into great shape and to stay healthy whilst shedding the excess pounds, you could imprint the basic concepts of another diet regime over the foundation of M.T. because we are all different, have different aims and goals and different motivations. I must stress that when making any dietary choices or changes that the bulk of your meals should come from organic or biodynamic sources. This may seem to be an expensive approach but you only ever get what

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5. You pay for. What I mean to say is that processed foods may be cheaper than organic foods but they have little in the way of nutritional value in comparison, consequently you end up paying more in the long run to get much, much less in terms of your health and well being because you cant take out of the bank what you haven’t put in. Plus the more of us that demand truly healthy and ethical foodstuffs instead of processed rubbish the lower the cost will become. Besides which caging and torturing animals by feeding them things that they didn’t evolve eating is cruel and will only come back to haunt us in the form of Mad cow disease, Salmonella and God knows what. Not to mention the weight of karma that is accrued from the despicable treatment of factory farmed animals; add to that organic tastes so much better, what more could you ask for?

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5 ways, in which you can improve your health, starting today. 1. Radically cut back on the 200 lbs of sugar you consume each year. 2. Stop spending 90% of your food money on processed packet foods. 3. Exercise 3-6 times per week and really mean it, you don’t have to be there for hours at a time. But you do have to break a sweat. 4. Stop using medical drugs as band aids to treat the symptoms of disease and demand solutions to the underlying causes instead. 5. Always question the motives of those in positions of power where your life and health are concerned, because their profits will always be closer to their hearts, than your continued good health.

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Second free bonus. More material taken from my nutrition series for
www.boxingperformance.com
Nutrition for a healthy happy life An Overview
There is no more contentious issue in the world of exercise, fitness and sports than nutrition. For every high carbohydrate, low fat devotee there is a high protein low carb groupie ready to swear down that they are wrong. There is a simple explanation for this. We are all different. If you ever read any mainstream nutritional data that comes from the registered nutritionist realm, you will see the split of 50-70% carbohydrate, 20-30% protein and 10-20% fats, this is because we are all the same, right? So, if we are all the same, why is there a 10-20% variation in each of the macronutrient groups? If we are all the same, why don’t we look the same? Like clones or ants? I believe optimum individualized nutrition is fundamental to a happy, healthy and productive life. If you want to be a credible athlete you will only perform as well as the food you choose to fuel yourself with. You may read we are all the same at a cellular level. However, I do not agree. If we are the same at a cellular level, we would be the same at the systemic level. This brings us back to the clone analogy. I realized a long time ago that this was not a ‘one size fits all’ subject. I also realized that as science caught up with reality, trends would change. I was correct. When I was a boy, competing at county level swimming it became apparent to me the more energy I had for a race or training session, the better I performed at the task. Later I was in the army and surrounded by bodybuilders who base their whole day around what they eat and when they eat it. I picked up more knowledge. It was through bodybuilding that I became initially involved in this process and they have lead the way for popular nutritional understanding and must be applauded for bringing it out of the labs. The perfect diet, just as the perfect workout, does not exist. Simply put, what you eat today will dictate what nutrients your body will require tomorrow. So if you eat the same things every day you will at some point end up with

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Nutritional deficiencies, believe it or not those people you see who are morbidly obese are paradoxically suffering from malnutrition being the most advanced stage of a nutritional deficiency Food sensitivities and at worst food allergies, will, if left unattended lead to leaky gut syndrome, which in turn can lead to irritable bowel syndrome, Chrons disease, ulcerative colitis and a whole bunch of things that involve your poop shoot which you do not want to have … ever!

It will help you immensely to know how you oxidize (burn) the foods that you eat. If you are a fast oxidizer then you need to slow your metabolism down. If you are a slow oxidizer you need to speed your metabolism up. You need to be in an optimum state of health if you want to perform at the highest levels within your chosen sport The easiest way is just to see how you respond to certain foods is to pay attention to your responses. If when you eat a jelly donut and you become a manic sugar demon, or when you eat bread you become fatigued, then these responses give you a glimpse into your oxidative type and food intolerances. Many people live daily outside of their oxidative type and pander to their food cravings, which are the ingrained results of their food sensitivities that have been ignored. Don’t even get me onto fungal infections and parasite infestations. You also have to take into consideration how well you assimilate the foods you eat. This brings me onto the use of nutritional supplements. In not assimilating your foods fully, you are not getting the benefit of the foods that you are eating. Worst of all you are wasting those precious greenbacks. In taking supplements and not assimilating them then you are definitely producing expensive wee-wee and contributing to supplement companies slush funds. You are not getting the results you are paying good money for. One more note on supplements, is that there are some excellent ones out there. Some whey proteins can pack on muscle in moments and provide health-giving nutrients to the body, which can protect against disease and rapid decline. There are however far more whey products out there that are as much use as an ashtray on a Harley and will probably make you sick in the long run. For now let me just say that eating whole organic or bio-diverse meats, poultry, fruits and vegetables, raw organic dairy products including butter and cream (ditch the margarine right now because it is poison), go for wild fish and limit grains and sugars to the bare minimum, you will be on the right track

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Protein is a meaty subject.
Protein from the Greek, meaning ‘of prime importance,’ is one of the three macronutrient groups the others are Carbohydrates and fats, protein sources are an abundant source of fat-soluble vitamins and minerals not found elsewhere. Without Protein repair of damaged tissues is impossible. Everyone requires protein, and that is probably why most whole foods contain some in varying amounts, including vegetables. The government recommended daily amounts (RDA) are actually the absolute minimum amount required to sustain life, and that goes for all RDAs. For every human on the planet irrespective of race, religion, creed, shoe size or annual salary you need a minimum of 1 gram of protein for each pound of lean muscle on your frame to maintain your muscle mass. The mistake a lot of people make when they begin a diet is to focus on the weight scales for their normative feedback. The belief that weight loss is good no matter where it leaves from is erroneous. This is because muscle is metabolically active and requires calories to maintain it and even more calories to repair and grow. Fat on the other hand is relatively inactive and only requires around 2% of your daily maintenance calories. As you can see muscle is in effect the engine that powers our metabolism, put basically without muscle our weight loss efforts grind to a halt. Something that is often overlooked is fluid requirement for assimilation of protein, carbohydrates and fats. Protein requires 2 grams of water for every gram consumed. Without this required fluid intake assimilation will grind to a halt and the kidneys will be put under enormous strain and the formation of kidney stones is the most likely outcome. When someone begins a diet that deprives them of the requisite calories to maintain their muscle mass what happens is fairly predictable and involves survival mechanisms set in place millennia ago. As our metabolic rate drops, so our requirement for calories drops also. This signals a change in our hormonal response and we become far more efficient at storing the fat that we should be aiming to lose. This is not an optimum state to be in, if a calorierestricted diet is your preferred method of weight loss you should never lower calories from, or deprive yourself of protein. Firstly because it is the most ‘thermogenic’ or heat raising macronutrient, this means that it requires more calories to assimilate thus creating a natural calorie deficit. A slight excess of protein is also less likely to turn to fat than carbohydrates and fats. Secondly, because you need the muscle you have to maintain your metabolic rate so you can continue to burn fat while you rest. A much more efficient method for fat loss is to simply eliminate processed foods, replacing them with whole foods and then exercising regularly, although I would have to assume that if you are reading this then motivating your self to exercise isn’t much of a problem? 1 gram per pound of muscle may work for you if you are couch bound and just want to maintain your weight and basic life support systems, but if you are an athlete who puts in hours of hard training each week. You work a day job and have a growing family 1 gram isn’t going to cover it, sorry your meat, fish and egg bill just went up. The reason I focus on meat, fish and eggs is because they are the best sources of protein for the majority of the people on the earth, and when I say meat I mean organic grass fed if it is beef and naturally free Property of Guy Jones ©2007

range fed if it is pork, lamb or poultry. Fish should be fresh and wild. Eggs should be from organic and woodland or free range sources, never battery farmed. This is because what you buy is heavy on the cruelty side. Do you really want to be eating something that is filled to the brim with stress hormones and artificial hormones and antibiotics but low on taste and nutrient content? It costs a little more, but what you spend today on quality organic or biodynamic foods you save tomorrow on chronic disease state medications. According to Milos sarcev, former Mr. Olympia contender and possibly the worlds foremost authority on Hormones and their affects upon hypertrophy and fat loss expounds, the basic minimum of protein for an athlete or someone with an active job is 1.5 grams per pound of muscle to maintain weight and for slight increases in muscle mass. If you wish to increase muscle in any meaningful way you will need to increase your protein intake to 1.8 grams and as much as 2.0 grams per pound of lean muscle, which is determined by your sport and daily activity levels. I know things just got complicated, but as I have said before we are all individuals who have individual needs and requirements. Unless you do the exact same things every day of your life without using anymore or any less energy, which is unlikely because no-one has a life that boring and uneventful, your dietary requirements are going to change according to your energy output. For women it is more obvious because every month they go through their menstrual cycle and have a higher requirement for protein and calories from the other macronutrient groups as well. For men it is harder to determine but we all have biorhythms, high and low points in the month. Times when we feel strong and others when we feel tired and weak. My own for instance, are spread over a three month period, and my lowest point in the year is at the waning moon during December. I bob back up during the full moon, which often precedes Christmas, and I go into the New Year with renewed confidence and energy. There are psychosomatic elements to this because as I write this I am programming my mind to believe what I am saying. However I have seen this pattern repeat itself over and over from my own experience. This may sound like mumbo-jumbo to many of you, but the better you know yourself, the easier you can head off the avoidable complications of life before they become problems. To acquire an accurate daily requirement of protein for lean muscle gains you will need to have an accurate body fat test performed on you by a qualified technician. From this test you will get your body fat percentage, this will allow you to know how much muscle you are carrying and how much fat you need to lose to be at the top of your game. There are many ways to attain your body fat percentage, most are inaccurate and some are wildly so. Most of the time people will go to a personal trainer who will do a four to six site calliper test which is a skin-fold pinch test. Biceps – Triceps – Sub-scapular (below the shoulder blade) – Supra-iliac (above the pelvis in line with the navel). They will then follow one of the several equations, the most popular being the Harris-Benedict method, to come up with a body-fat percentage. This is often inaccurate by up to 2%, which is still considered in many mainstream circles to be a permissible variation.

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Charles Poliquin of ‘The Poliquin Performance Centre’ in the United States has over several years of studying his subjects come to a startling conclusion and a really cool way of testing fat that targets the hormonal profile of each subject. This is because each fat site has a corresponding hormone, and if one just adjusts their eating and supplementation program then fat loss and greater health is assured. There are other ways of measuring body fat percentage such as electrical impedance scales that you can now purchase quite cheaply in most department stores. The validity of this method is suspect for several reasons, the first being that only the lower body is tested when standing on a set of scales. Plus your hydration level will affect the result, so if you are dehydrated you will produce a higher body fat percentage. If on the other hand you were to eat a sausage that contains high levels of sodium, nitrites and nitrates, then drink one Litre of water over the following 2 hours and perform the same test. You would score a much lower percentage, due to the high sodium content of the sausage, which binds to the water molecules and draws them into the muscle cell thus increasing muscle cell hydration. However the best method that is currently available is dry weighing followed by water immersion the fluid displacement from the immersion is measured and a mathematical equation is followed and an extremely accurate body-fat percentage is acquired. It isn’t cheap and may prove to be impractical due to the scarcity of locations available plus they don’t tend to have those types of pools at the local health club or gym. The choice is yours which method you employ, the aim is to acquire a baseline number (what your body fat level is today) and work down to a lower number over a sensible period of weeks and months. When you have that number you can convert total body weight into a daily weight converted into calories to be consumed over the course of the day split up into 4-7 meals per day. It is up to you how you split your meals up over the day, some thrive on small regular feedings and others do well on fewer meals that contain more substance. Although if you require more than 60 grams of protein per feeding on the 4 meals a day plan then I would personally spread those extra grams over another meal or because of the high amount of protein being digested. This is the reason heavy weight strongmen and body builders require as many as 10 feedings per day, they have to spread the intake of protein evenly throughout the day to ensure their muscles continue to grow and their digestion isn’t overloaded, plus different sources of protein take longer or shorter periods to digest supplemental whey for example is digested very quickly, whereas a fatty steak can take many hours to be digested. This also throws up the question of protein choices in relation to meal timings and I will address this subject later on. Once you know your lean muscle mass and have a good idea how much protein you need to repair the damage from training and life in general, you need to work out how many calories you need to live on. Each kg of muscle requires at least 14 kilocalories per hour at rest. Fat doesn’t need to be fed and only requires roughly 2% of the daily intake in a healthy individual to regulate it self and can therefore be considered almost inactive. To get a roughly accurate idea of how many calories you need to maintain a healthy

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body, multiply your body weight in kilograms by 14 multiply that by 24 hours per day and divide by 100. If you are used to measuring your weight in Imperial Stones or pounds then you should know that there are 2.2 pounds in a kilogram and 14 pounds to the stone. For example, 12 stones and 8 pounds = 176 pounds or 80kg. To simplify this process we shall use the Harris Benedict method for finding our resting metabolic rate (RMR) Men RMR = 66.473 + (13.751 x Bodyweight in pounds) + (5.0033 x Height in Inches) – (6.755 x age) Women RMR = 655.0955 + (9.463 x Bodyweight in pounds) + (1.849 x Height in Inches) – (4.675 x age) We must then take daily activity into consideration and apportion a number value to that activity. Very light = Sedentary largely bed rest or sofa surfing (1.2 - 1.3) Light = No planned activity, office work. Etc. (1.5 - 1.6) Moderate = Light walking and stair climbing (1.6 – 1.7) Heavy = Heavy labour and strenuous work (1.9 – 2.1)

So for example a 13 stone (Imperial measurement) / 82.7kg / 182 pounds man with 11% body fat at 40 years of age would have a resting energy requirement of 1854 calories Multiply that by 1.9 because he performs a manual trade such as painter and decorator as opposed to ground worker who would be given a score of 2.1 and we get a total daily energy requirement of 3522 calories. If his goal is to lose body fat then it would be best not to eat added calories on a daily basis and to stay in the 3000-3500 calories per day range, the lower amount being on non training days so as to create a calorie deficit which must be replaced from stored body fat. But if his goal were to become stronger with more muscle then adding an extra 250 – 500 calories per day would be a good starting point. This is the science and some folks enjoy getting caught up in the minutiae and the discipline of sticking to a contest / competition diet. Now here comes an interesting thing, I found out to my own satisfaction that getting really anal about calories in and calories out stopped being fun and that eating heartily when your appetite is good and eating less when it is slight is a far more healthy way to go. Especially when most people have lives and jobs that don’t allow them to eat every 2-3 hours on a timer, this also helps you to see the bigger picture by realizing that eating well doesn’t last for only 24 hours, but it lasts a life time and that the occasional splurge and fast cycle actually helps you to become leaner and stronger and generally more stable mentally. This is borne out by body builders who when getting lean for a competition often have a few planned cheat meals to raise their dwindling metabolic rate, because as they start to lose weight their RMR begins to drop and a quick energy spike every 3 days or so seems to keep the fat loss train

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rolling along and as I said it helps to keep them human. It also has the bonus of avoiding the mental hell of being in the dreaded ‘Diet Zone’ because nothing is forbidden, it just needs to be reined in and controlled, as Clarence Bass author of the ‘Ripped’ series of books based upon his excellent column in ‘Muscle and Fitness’ during the 1980’s says, ‘No-one got fat in 24 hours’. Taking it one stage further and acknowledging the fact that all endeavours begin and end with a thought and therefore within the mind of the individual, we come to what Dr Deepak Chopra M.D. says in his book ‘Creating Health’ (Houghton Mifflin, 1987). ‘For most people being fat resides in the mind’. I am a big fan of Dr Chopras work and highly recommend his works not least because the addition of some of his recommendations has opened up areas of thought and belief that I never knew existed. He recommends in ‘Creating Health’ that respecting the body’s innate intelligence and giving it the chance to work for you will improve all areas of your life. This may sound a bit hippydippy but you can only give it a go and see for your self. 1.Pay attention to what your body is telling you when you eat (having a food plan and writing down what you ate and when you ate it will help, but also what and how you felt 1-3 hours after eating will also give you a better idea of which foods are better or worse for you). 2.Pause momentarily before eating (I take time to give thanks to a benevolent universe for providing me with sustenance and for all of the great experiences of my life and for the love with which I am surrounded). 3.Do not sit down and eat when you are upset (eating should be done in calm light hearted surroundings for optimum digestion and assimilation, after all you want to extract as much nutritional value from your foods as is possible). 4.Take time to eat slowly and chew each mouthful. (Don’t just inhale your food and then take the edge off the fire in your belly with handfuls of antacids) 5. Stop eating when you are no-longer hungry. He suggests that we listen to our natural satiety signals, which only kick in after around 20 minutes into the meal, so the slower you eat the less likely you are to over eat. He also councils to never ignore strong cravings for natural foods (not chocolate donuts) but it is better to eat half of what you crave and gain some level of satiety from that than going wild and eating the whole bucket of southern fried chicken.

Okay, back to our notional strongman painter and decorator, of the 3522 calories he would need between 1 and 2gm of protein per pound of lean muscle, so assuming our athlete has 11% body fat at 82.7kg or 182lbs total body weight with 9.1kg or 20lbs of body fat, but we don’t need to feed the fat. We subtract the fat weight from our initial calculation and come up with a lean muscular weight of 73.6kg or multiplying that by 2.2 we have 161.9lbs of muscle mass. So at the very least our notional athlete would require

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161.9gms of protein or 647 calories per day, at 1.5gms of protein per pound of muscle they would require 242.85gms of protein or 971 calories per day, at 1.8gms of protein per pound they would require 291.42gms or 1166 calories per day and at 2gms of protein per pound of lean muscle they would require 323.8gms or 1295.2 calories per day derived from protein. Subtracting our number of calories from protein from our overall daily calorie requirement we are then left with a figure, which must be filled, by carbohydrates and fats. As you can see the higher the level of protein the more meals will be needed to aid digestion, which means you get to eat loads of food each and every day. If you are like me that is great because I really do love my food. The down side to this is that with continuous regular feedings it is possible to impair your stomachs ability to produce hydrochloric acid (H.C.L.). Hydrochloric acid is necessary for breaking down the large food particles in the stomach, if too large particles get through the stomach and enter the portal vein into the liver via the intestines this can wreak havoc with health and lead to leaky gut syndrome. I assisted in a client referral in California who had been diagnosed by two doctors with ‘Lou Gherrigs disease’ the medical term being arterial lateral sclerosis or (A.L.S). The client bounced around from allopathic doctor to naturopath for months slowly wasting away until he came to us. It took a lot of clever people a lot of time but in the end through a process of elimination and a lot of detective work we were able to realize that due to his stressful working life he had ceased producing H.C.L. for himself, and was suffering from ‘Hypochlorohydria’. Through a carefully supervised supplement regime of H.C.L. quality fish oils and medical grade whey supplementary protein he was on the mend. Once he started producing his own H.C.L. there was no stopping him and I am informed that he is well on the mend, this may sound like an extreme situation, but due to long working hours and poor lifestyle choices this situation is becoming quite common in the western world. My suggestion to most would be to try fasting every so often, I have tried fasting and have found it to be excellent for cleansing the colon of accumulated junk in the form of mucoid plaque, and freeing the mind from accumulated junk in the form of trapped emotions and fears. The end result is much like re-booting your computer, your mental processes are sharper and your digestive tract is able assimilate more from the food you consume. During my last fast I dropped 5 pounds in weight and 1 inch off my waist line, over the next 6 weeks I gained 11 pounds and that inch back on my waist. My muscles felt full and strong plus I was able to out perform my previous best efforts for that year. Back to our strongman friend, this athlete would then add more calories derived dependant upon his or her activity level, a rough rule of thumb would be somewhere between 250-500 calories daily spread over each meal and possibly adding another meal or snack if individual meals become too weighty and interrupt the digestive process. Unless you are an athlete who relies upon maintaining a certain weight such as a boxer, or you are a entering a bodybuilding show and need to keep a strict watch on your body fat levels. I feel it unnecessary to focus too much attention upon ones daily calorie intake this can lead to a lot of unhappiness and maybe even an eating disorder or two. Once you know how much food you need to eat as a daily minimum and

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you have divided it up into 4 or more feedings spread throughout the day then you have added the requisite extra calories so you don’t waste away, once you know what that amount of food looks like then just leave it at that. Don’t sweat it too much, if you end up too weak to train, eat more and if you start to lose sight of your toes when you look down at your feet eat less, trust your instincts it is part of self-mastery. Allowing the body to self regulate is one of the best things I have stumbled across when it comes to eating, training and maintaining a workable level of sanity. I used to try to eat in a severely disciplined way always fretting when I went too far and if it was a training day which was most days, I would drag myself through a workout no matter how weak I felt or how poorly I performed. Now I listen to my body and when it is time to eat more I eat more and when it is time to take an extra day to recover I take an extra day. Your body has wisdom beyond the knowledge contained within the pages of a diet book, it knows what’s what so just sit back and listen and trust that it knows what to do. The rest of your daily calorie requirement must come from carbohydrate and fat, where protein repairs damaged tissues, Carbohydrate and fats are the energy portions of food and their input fuels the new muscle growth. They provide the energy to build the new muscle and to move, breathe and live. They are also the source of many of the vitamins and minerals you require to maintain optimum health so choosing wisely is an absolute must for everyone and not just the athlete. When I was serving as an Infantryman in the British army I remember listening to a man from the British special-forces talk about food in an escape and evasion situation that he had found himself in and I clearly recall him saying that ‘a calorie is a calorie, and it doesn’t matter where it comes from as long as you get it down your neck’. I have to contradict him and state categorically that that is just not true, a calorie is a unit of heat, or more specifically the amount of energy required to raise the temperature of 1 litre of water by 1 degree centigrade. But where it comes from is everything dependent upon your metabolic type and how you oxidize your food. Now I will agree with him that it is better to eat than to starve in a war zone where unfriendly forces seek to imprison you and do all manner of unspeakable things to your person. But when it comes to strength and health we must be cautious as to where we derive our food sources from, this is because there are good sources of proteins, carbohydrates and fats and there are also atrocious food sources barely qualifying for the name of ‘food’. For example I recommend organic and bio-diverse foods but if they are rotting in your refrigerator then they are less nutritious than their commercially raised competitors and are therefore not worth purchasing let alone consuming because the end result could be a lot of training time wasted on the john dealing with food poisoning. Also anything that comes in packaging with words in the ingredients label that are indecipherable and look like a drunken dyslexic has written their name in haste should also be avoided like the plague. That also holds true for packaged foods, which have diet, low, fat or fat free on the label. Folks, the calories have to come from somewhere and so does the flavour, it will generally be from refined sugar which will convert to fat just a quickly as fat will but will leave you unfulfilled and going for more of the same in no time due to the erratic insulin fluctuations, one of the best examples of this is the fizzy

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drinks phenomenon now the worlds favourite water alternative and fluid choice of a generation. Hydrogenated fats, partially hydrogenated fats and hydrolysed proteins should also be avoided as should anything containing high fructose corn syrup or high levels of sodium chloride more commonly known as table salt. When combined in the correct amounts these non-foods and Frankenstein concoctions are highly addictive, cancer causing and are part cause for the obesity epidemic. If we look at this brief and unfortunately incomplete roll call of poisonous crap we have a substance abuse list every bit as awful as those on the banned list of the so-called drugs epidemic. Except that when you buy or sell a banned drug you are breaking the law, but when you buy or sell a can of cola either sugar laden or worse still one that contains aspartame a pernicious neuron-toxin, you are a pillar of commerce, and part of the foundations of the capitalists dream.

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Carbohydrates: myths, truths and how much is too much? Where protein is the repair component of the macronutrients, carbohydrates and fats are the energy component. How much energy is required depends upon the individual, if your life is sedentary then your requirement for energy will be lower than someone who is active on a daily basis. As a pugilist and athlete I will assume that you are on the extremely energetic side and that your requirement for Carbohydrates and fats is increased. At this point I will complicate things further by bringing biological individuality and cellular oxidation into the equation. If you have read any of my other articles you will possibly notice that I try to hammer home the basic concept of individuality in nutrition. I wasn’t the one who came up with this idea; in fact it derives its origins way back in the 1930’s. From the works of men like Francis Marion Pottenger, Weston Price and Royal Lee. Biological individuality can best be summed up by the expression, ‘one mans meat, is another man’s poison’. Cellular oxidation is the rate or speed that an individual’s cells use up the nutrients they consume. This brings us to the Autonomic nervous system (ANS). The ANS is split into two branches the sympathetic (S) or ‘Fight or flight’ branch and the Parasympathetic (PS) or ‘Rest and digest’ branch and plays a pivotal role in basic health, and food affects it greatly. Depending which side a person falls on the (S/PS) continuum will affect their individual nutrient requirements. In a nutshell, an individual’s choice of food can affect their health and sporting performance greatly. This also means that what the mainstream, ‘we are all the same and so therefore need to eat the same’, branch of standardised nutrition says about our food needs is wrong. If they were right then there would only be one diet book in print and it would work for everyone. Not everyone needs the same nutrients as the next, and what is good for you may be slowly killing me. A chap called William Wolcott pulled these two strings together and came up with a unified theory known as the ‘Dominance factor’. I have also said before that nutrition is still in its infancy and so as with most things even the dominance factor is not one hundred percent on the money for everyone and is also quite subjective to the individuals understanding of self and how particular foods affect them, which means that you can answer the questions pertaining to your metabolic type and because you are unable to answer them with any real certainty, you come up with the wrong metabolic type and thus eat wrongly for your best health. But here is an over simplification, if you have been living on cheeseburgers and fries and scratching your head wondering why you can’t make weight then it is probably because you are eating outside of your metabolic type and consequently sabotaging your efforts. If you are in any doubt at all I suggest you read ‘Metabolic typing’ by William Wolcott and apply the principles found therein. Now back to carbs, did you know that one gram of Carbohydrate contains four calories per gram and requires water to be assimilated into the system fully; This should make you realise that fluid is not only necessary but imperative in digestion, assimilation and elimination of the food consumed. Water is a very necessary part of the diet equation, often feelings of hunger are the bodies cries for water, you should consume a minimum of 0.033 litres x your body weight in Kilograms per day or your fat-loss / weight-loss efforts will be thwarted. This means proper dieting and a sensible training program which is

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periodised and tapered down in the weeks leading up to competition are the best ways to make weight and remain strong, and not the old school way of dehydration and sauna workouts to achieve your competition and physique goals. (Most of you I hope will be well informed enough to be aware that starving and dehydration don’t work, but when I got into Boxing this way of making weight was still alive and well. I also heard a young friend of mine tell me only last week that one of his club mates was starving himself and living in a sauna suit because his trainer told him too, crazy). So how much Carbohydrate is necessary and how much is too much? Remember some days you may be working your butt off and others you may just be residing on the couch so energy requirements fluctuate. If you are aiming to make weight and are having a day of rest then eat little or no Carbohydrates because you don’t need much energy for activity, and what will happen is that your body will use stored fats for the day instead of burning sugars. You will also increase your bodies thermic effect or the rate at which you burn stored body fat due to the higher protein percentage, and you wont be retaining water and consequently excess weight because you haven’t eaten lots of carbohydrates. Just off the press comes the latest 2 year study into carbohydrate requirements from the ‘New England Journal of Medicine’ which has shown that a diet lower in carbohydrate (40% Carbohydrates, 20% Protein and 40% Fats were the studies parameters. I would not consider 40% to be low 30% or less is low) but the study does show that lowered Carbohydrate consumption is better for long term weight control and basic health. When you consume enough protein your energy requirements for carbohydrates and fats will become obvious, then if you are aiming to make weight consume more of the calories for your energy needs from fats than carbohydrates. One method that I have found to be very useful in the goal of healthy fat-loss is to cycle low or no Carbohydrate days with higher Carbohydrate days, you still need to eat enough calories from fat to fuel your energy needs on the low or no Carbohydrate days and eat less fat on the higher days to equalise the overall energy balance. As Jesus said, ‘Know thy self!’ And as an athlete it would behove you to be even more aware of ‘what makes you tick and what makes you sick’ than the average shmoh. What this says to me is that the 60% of your daily calorie intake coming from carbs, with most of that being from grains and starches (think of the old food pyramid) as extolled by the average main stream nutritionist is not only far too simplistic but just plain wrong. Let us look now at what foods constitute the Carbohydrate food group. First we have most people’s favourite type of Carbohydrate, the simple type also known as sugar. We can if we aren’t too discerning acquire sugars from the milk chocolate and donut food groups, but if a lean athletic look is what is required then I would leave them for very special occasions if at all. The best place to get sugars from is fruit, the five a day rule is once again down to the individuals capacity to process simple sugars. Due to this I would recommend that you start with only 1-3 pieces per day and replace the other two with colourful fibrous veggies, they should be consumed with breakfast and after training when blood sugar levels are low so that they are used for energy and not allowed to run amok through your bloodstream only to be shunted into your fat cells because they weren’t used in their allotted time. Which only goes to make your job harder in the long run, try to avoid sugars later in the

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day and especially at night if weight loss and a leaner harder body is what you seek. The best fruit sources are of the berry variety, one would hope you would choose Organic or Bio-diverse and as fresh as possible. They are very nutrient dense and yet extremely low in sugars and contain high levels of free radical scavenging water-soluble vitamins. That said all fruits have their place and the wider variety you can consume over the weeks and months hence the more and varied the nutrients you will access. The next group we come to are those called starches, these can be found in root vegetables, grains, legumes and beans. I would urge caution when consuming anything containing grains. Once upon a time back in my Grandfathers day when they harvested crops, they would thresh the stalks and then bunch them together in sheaths. The sheaths could often be left out in the fields and the elements for days or even weeks in all weathers. As the rains soaked the grain and the sun dried them the process of germination would occur. By germinating any grain, seed or nut you increase its nutritional content (especially where protein is concerned) Germination also breaks down phytic acids that form a coating around these nutrients known as phytate bonds. These bonds trap the vitamins and minerals within the grain itself making it anti nutrient, which means that your own body has to supply the vitamins and minerals to process that grain rather than extracting nutrition from the food itself, which is the whole point of food in the first place. (An extreme reaction to this is osteoporosis). These days the grain is collected by combine harvester and stored in silos for transportation all in the same day. Then there are the dubious food preparation methods where they remove the bran from the seed; this also removes the source of vitamins and minerals so as to make the bread white and moist. Bread that has been fortified with vitamins and minerals has just had some bran put back into it. White processed bread should be considered as junk food and is in my opinion one of the major contributors to the global obesity epidemic. For further in depth study of this subject, I urge you to go to www.mercola.com and search for ‘grains’. Starches convert to sugar quickly; in fact on the ‘Glycaemic index' (a table from 1-100 that shows how quickly any carbohydrate will convert to sugar in the body) French baguette will convert to sugar sublingually (in the mouth) faster than actual table sugar. Starches are good for energy but too much, can be an easy mistake to make and will convert to fat rapidly derailing your physique and competitive goals just as quickly. Starches will mess with your blood sugar and cause fluctuations in the supply of insulin, which can lead to hunger, and over consumption. Obesity, diabetes and all of the other associated health issues are the worst-case scenarios with excess carbohydrate consumption. The last type of carbohydrates we come to are every ones friend and they are of the fibrous variety. Fibrous carbs are found in every vegetable and fruit but are most prevalent in low starch vegetables, such as leafy greens like broccoli, Brussels sprouts, collard greens, alphalpha sprouts and cauliflower. Fibrous vegetables are low in calories and high in water-soluble vitamins and fibre. Fibre provides bulk to our food and assists in a lowered calorie requirement and also in the meals ability to transit through the digestive tract and eventual elimination. The great thing about fibrous carbs is that you can binge on them to your heart’s desire, and that’s the funny thing, you don’t

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often hear of people gorging on greens and getting over weight from too much broccoli. Mother Nature isn’t stupid! Eating too many Carbohydrates will lead to excess weight in the form of fat, which will force your heart to work harder and give you extra flesh to lug around. That goes equally for excess calories from any food source, but is most associated with excess carbohydrates in the form of sugars and starches; over eating is a result of poor nutrition. Obesity is actually malnutrition, the urge to continue eating because there are not enough nutrients in the foods being consumed. So make your carbohydrate choices base upon what you now know, eat only what you are hungry for and no late night chip and dip fixes and you should be ‘cool and the gang’. Fats, a much maligned and misunderstood friend The fats we consume and the fats we store all over our bodies known as adipose tissue are essential to life, never let anyone tell you anything differently. Fats are important building blocks for your cells and vital in the production of hormones, but just as your choices of proteins and carbohydrates must be well thought out so must your choices and sources of fats not least because fat cells are where the body stores toxins. 1 gram of fat contains 9 calories and is therefore more than twice as dense as either protein or carbohydrate. Fat performs a service in much the same way as fiber in that it slows digestion, it also provides substance to a meal and gives it flavour where as fiber lends little to taste but does provide bulk which aids in transit and elimination. This can enhance a meal so that the consumption of further more flavoursome foods adding extra calories after the meal is finished unnecessary. In America in 1912 corn oil producers began hydrogenating their product it meant that the oils could be stored for much longer. This effect was also passed on to food producers who used hydrogenated oils in their cakes, biscuits, bread and pie manufacture. Unfortunately the process of hydrogenation involves adding hydrogen atoms to unsaturated fats and changing them from healthy to consume to non-food stuff, which is only 1 hydrogen atom away from the chemical components of plastic. Over consumption of hydrogenated fats also known as trans fats or trans fatty acids leads to a raising of low density lipo-proteins (LDL) also known as the bad cholesterol in the blood and a lowering of high density lipo-proteins (HDL) or the good cholesterol. Of course this is a typical polarization effect that the mainstream in any of our many institutions love so much, the good versus evildoers and the forces of good over the forces of bad. But the facts remain that LDL cholesterol is necessary for good health, but it must remain in its correct ratio with the HDL cholesterol. The thing I find most amusing concerning cholesterol and the medical establishments attitude to it probably because I have never needed to worry about my cholesterol levels is that when your doctor discovers elevated levels of LDL cholesterol in your blood stream, the first thing he will do is suggest strongly that you stop eating eggs, and butter and switch to healthy margarine and will most likely start you on a statin regime to lower your cholesterol to ‘safe parameters’. Which has to be the most oxymoronic thing I can think of, because where as un-pasteurised or raw Butter from organic sources is an excellent health promoting food

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essential to maintenance of good health where as margarine is plastic disguised as food. Plus there have never been any conclusive peer reviewed studies that show dietary cholesterol has any lasting effect upon blood serum cholesterol levels, and statins are one drug that should be avoided like the plague, not least because it was developed to treat another disease and they are now trying to use it for dementia, inflammation, cancer, pulmonary hypertension and nuclear cataracts. Statins rob the body of Coenzyme Q10, which will lead to muscular atrophy and pains 10% of those polled in an early study complained of these pains even though they were on the lowest dosage. I will assume that my readers are all in robust health and are therefore not in any need of any medical drugs, but I will draw your attention to the ‘atrophy of muscles’ part of that statement. If you want to be strong and muscular then atrophied muscles are anathema to this desire. In the 60-year period from 1910–1970, the proportion of traditional animal fats in the American diet has declined from 83% to 62% and butter consumption plummeted from 18 pounds per person per year to 4. During the past eighty years, dietary cholesterol has increased 1%. During the same period, the percentage of dietary vegetable oils in the form of margarine, shortening and refined oils has increased about 400%, while the consumption of sugar and processed foods increased about 60%. Eat move and be healthy (p74) Chek P. There you have it folks! It was never the natural fat that was the problem, it was always the junk we throw down our necks in ever greater amounts, but why let the truth spoil a good story especially when your company has a vested interest in selling products that claim on the label to be healthy when all the time you knew you were selling a slow death to your consumers. Nice and slow so that you can’t milk them for years, and if you diversify your shares into the medical treatments to heal the damage then its win, win all the way to the bank. Don’t be fooled by slick advertisements and government scare tactics, our forefathers and mothers ate lots of fatty meat and lived long and healthy lives, I know mine did. Back in the day when there were no fast food joints or long life loaves our ancestors had to eat what was available to them, this meant a diet that consisted of the foods that were readily at hand. Depending where your ancestors came from would also dictate the foods they would have considered staple to their prolonged health, for instance the closer you were to the poles the more meat you would require to maintain body temperature. The meat sources closest to the poles, such as wale and seal consist of extremely high levels of saturated fats. Where as some one living near to the equator would have had to subsist on a diet of less meat and more diverse diet of fruits and vegetation. Our Inuit or Eskimo brethren for example evolved eating as much as 80% of their diet from saturated fat and the only vegetation consumed would have been pre-digested sea vegetables from the stomachs of their prey. The reason is one of evolutionary necessity, if you live in cold climes then you are more likely to have a faster metabolism, due to your need to stay warm which means you will become hungry quickly if you don’t’ get enough calorie dense foods into your system. On the other hand if you live in

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a hot climate you will need foods that speed up your metabolic rate so as not to become sluggish and therefore able to traverse long distances to hunt their prey and gather other staples. If saturated fat is so bad for us then our ancestors would have keeled over millennia ago from coronary heart disease and you wouldn’t be here reading this. I am going to say it once more for those who didn’t catch it the last time, naturally occurring fats, both saturated and non-saturated are requisite for good health. Much has been said in recent years about the benefits of essential fatty acids in the diet and the commercial food industry never one to miss a trick has begun to put them into anything and everything, you can now buy eggs that contain more omega 3 than a piece of salmon and bread which has never been a source of the essential fatty acids because they say it is a good way to get your kids to eat it without the histrionics associated with modern meal times. If they did as my mother did when I was young and I didn’t want to eat my food, she would starve me until I wanted to eat my meat and veg. instead of giving in and letting them eat junk this would be unnecessary. Essential fatty acids come in two groups, Omega 3s and 6s. The ideal ratio is 1:4 probably the most important sources of these essential fats are from oily fish. Eicosapentanoic acid (EPA) and Docosahexanoic acid (DHA) can only be derived from fish and are essential for brain and nervous system development and repair. A lack of Omega 3s in the diet, are associated with behavioural disorders in children and with obesity in the general population, for instance ‘Omega 3 fish oils have a direct affect on serotonin levels’, Andrew Stoll MD: archives of general psychiatry. Serotonin is a naturally occurring mood elevator. The appestat or appetite control mechanism in the brain has the job of deciding when you have had enough to eat, it does this by checking your blood for the requisite number of nutrients associated with a given food source. If certain nutrients associated with the food you have just ingested are not present in that meal, or in such low amounts as to be below the requisite, then the appestat sends the message to continue eating. This is one reason why calorie restricted diets always fail in the end and why so many obese people are really malnutrated and are actually starving to death beneath the layers of fat. Other disorders associated with low omega 3 consumption are: Asthma, Heart attack, Stroke, Diabetes and insulin resistance and many inflammatory disorders. The best sources of fat for cooking are saturated which means they are solid at room temperature, these include: Butter, Lard (an interesting factoid is that lard is one of the healthiest sources of saturates available and packed with vitamins and other health giving properties, yet pork from which it comes from is the least healthy meat and excessive consumption has been linked to many cancer states. The reason

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that this is so is as yet un-known although Samoans, Hawaiian and other South Pacific peoples lived healthily on large amounts of pork. Once again it all comes back to where your people originally sprang from and the foods that were readily available. Palm oil, coconut oil, Ghee which is clarified butter (better for those with an intolerance to dairy) and beef dripping. Other sources of saturated oils can be eaten in their original form such as nuts, seeds and Avocados. I would urge and advise that you acquire all of these fats from natural, organic sources because commercially raised animals and plants are subject to many toxic chemicals, hormones, pesticides, herbicides and fungicides and you would be committing slow suicide if you chose to scrimp on your food bill, not least because as previously stated toxins are stored in the fat and as you eat the fat so it becomes stored in your fat. This is one of the reasons why when people go on a de-tox diet they feel awful for the first few days, due to the sudden deluge of stored toxins into the blood stream. Unsaturated fats are liquid at room temperature these fats are less stable in the presence of heat. Unsaturated fats can be cooked with, but at very moderate temperatures for light sautéing up to 190°C. These include: Olive oil, Pistachio oil, Sesame and Hazelnut oils, For baking up to 100°C use: Pumpkin oil, Sunflower or Safflower oils Oils such as Flax, hemp, borage and fish oils should never be used in the cooking process and would serve best as the base for salad dressings or consumed by the tablespoon as a supplement to your normal dietary intake of fats. The amount of fat that should be consumed is an individual thing and I would once again urge you to read Eat move and be healthy by Paul Chek and find out for your self the ratio of macronutrients that best serves your oxidative type. But remember this, if your ancestors came from northern Europe you would be wise to eat less carbohydrates from any source but especially grains and simple sugars except those from fresh fruits (but not fruit juices due to the lack of fibre and concentration of simple sugars) and replacing those calories with fats. That is not to say you eliminate them completely but use with caution and with one eye on your waistline waistline. Too many calories from any source will lead to a thickening of the girth and more for your good lady to hang onto in the love handle department. Simply put, fat is not the enemy and the obesity epidemic has more to do with the increase of carbohydrates, especially in the form of simple sugars than it does to the consumption of fats, if you eat adequate quantities of protein for muscular maintenance and repair and you take in enough good quality fats from both saturated and un-saturated sources then the carbohydrate

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component should be a piece of cake… a low carb cake of course made from boring ingredients and not a delicious double chocolate fudge thing with ice cream and chopped nuts………hmmmm!

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A Quick guide to ‘good’ eating

As I have previously suggested, the world of nutrition is a contentious one. It is still in its infancy and there is a lot of room for hype and emotional and nonscientific twaddle. To be honest you could easily tie yourself up in knots trying to make sense of all the conflicting information. When I began my odyssey into food science many moons ago, there were over 800 books in print on the subject at that time, and all with conflicting points of view. The diet industry exist simply because most people don’t understand the point of food and most people can’t be bothered to educate themselves beyond the mainstream opinions, which, if they were right then there would be no obese people in the world. Nutritional individuality is a very real thing, we were born of ancestors who evolved in different parts of the globe and they ate what was available to them at the time. Due to our ever-expanding gene pool through invasion and emigration our individual requirements have evolved with us. This makes designing a personal diet plan both complicated and time consuming, but there are basic rules that apply to all. The first if health, strength and fitness are your goals is eating from whole food sources, preferably organic especially meats, eggs and dairy. Food supplements such as whey protein should be viewed as ‘supplementary’, as the word suggests and to eat primarily solid whole foods. The second rule is that you should avoid processed foods like the plague. The occasional junk food meal won’t kill you but it may derail your efforts to build or maintain your body in a strong, healthy state. So my aim here is to suggest a few must have foods in your diet and some foods that even though they taste great are best left alone. I have purposely left out the specific amounts you should consume because that comes down to individuality. A rule of thumb is if you appear to be getting fatter then pull back on the consumption of those foods you know are contributing to this state of affairs and if you are wasting away then eat higher calorie foods. I know we have been propagandised to eat low cal but frankly as an observer of both my own body and those around me, all I can say is low calorie diets don’t work. If they did then all the fat people dragging their lardcovered carcasses on treadmills the world over wouldn’t be so lardy.

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Must have foods. Protein: Beef, chicken, turkey, lamb, mutton, heart, liver, kidneys, pate, (organ meats are depositories of vitamins and minerals, more so than the muscles of the animal) sausage, bacon preferably from sources which avoid the uses of nitrites and nitrates for preservation, free range organic eggs, Fish especially the oily varieties, although You may want to avoid shark and swordfish and tuna due to them containing high levels of mercury, cadmium and lead, cheese (of all varieties, preferably unpasteurised and organic) Carbohydrates: All green vegetables, all salad produce, potatoes, rice of all varieties, all root veggies, corn, yoghurt (full fat is best), all fruits, fresh unpasteurised milk if you can get it.

Fats: Butter, coconut oil, red palm oil, duck and goose fat, beef fat, pork fat, walnut oil, sesame oil, virgin olive oil, peanut oil, cream, all varieties of nuts and seeds (they should be soaked for at least 12 hours to break down the phytic acid, and then oven dried on a low heat. Foods to avoid Anything that has been produced for the microwave Diet foods and drinks that contain aspartame (this s a potent neuro-toxin and will kill you slowly) Foods that contain mono-sodium glutamate for the same reasons as aspartame Freeze dried coffee, because regular coffee beans are the most sprayed crop on the planet at the moment and then the dry out the juice and add more chemicals. Stick to organic beans or fresh ground, hell it tastes better anyway and it only takes a little longer to prepare. Meats, which have been preserved using nitrites and nitrates Fresh fruits and veggies which have passed their sell by date, you are eating a bacteria buffet if you do, and getting so little nutrients that your digestive tract will have to scavenge them from some other place. Which means your bones, osteoporosis anyone? Meats and poultry, which has been raised in questionable conditions of hygiene, and cruelly treated. I have covered this before but I shall reiterate, commercially raised meats, poultry and fish are heavy on the chemicals and carry stress hormones due to unnecessary cruelty in the flesh, which you then eat. Remember folks, you are what you eat and more to the point you are what your digestive system assimilates.

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This list is not by any means exhaustive, nor are all of the foods listed going to be great for everyone. We are all individuals with differing nutritional needs, which change from day to day and hour to hour. You may also notice that I have recommended foods that are on the diet police banned list. This is because from my own research in my own laboratory (my body and mind) I have come to grasp the facts that higher calorie foods with more densely packed nutrients feed the athlete better than the traditional diet fodder. Meals containing less than 300 calories may be fine for a woman who works in an office sat down all day and doesn’t mind the feelings of crushing fatigue and constant hunger all day, but for a hard working pugilist like your-self you need more than a few carrot sticks and a spoon full of tahini. The bottom line with any food is, that if you eat too much of it then you will get fat period. Fat won’t make you fat unless you eat it excessively, but you don’t need too much carbohydrate to blow up. If you were observant you may have noticed that nowhere did I mention ‘Bread’. This was not an omission but on purpose. You see wheat has never been the most optimal of food sources. Today however it is generally accompanied by a boatload of chemicals and a severe lack of nutrients due to the processes it has to go through to reach you. But hey, if you like bread and most folks these days are addicted to gluten (glyadin), the primary cause of the wheat consumer’s woe then and enjoy. But if you want to feel strong, energetic and vibrant then quit the wheat for 7 days and see if you don’t think and feel better than you have for years. You can replace the wheat with a spoon full of your favourite fat instead. I hope this has been informative or at the very least made you reconsider your approach to food in general. I will leave you with this thought, what you put in your body becomes you, organic may be more expensive but it generally (I stress it must be fresh) contains much higher nutritional values, tastes better and encourages the individual to create their own meals from scratch. This has the added bonus of knowing exactly what you just ate, without the head in sand hope that, that packaged, microwave thing masquerading as food you just ate won’t poison you.

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