No Excuses Nutrition- The Key To Real Results

What does it take to get results?
If you train consistently, work your butt off, and results aren't where they should be you need to check one major factor.

Your nutrition.

Most people will find many different excuses for why they just can't seem to fit this part of our lifestyle into their daily routine. They either feel it doesn't play that big of a role in achieving their results, or they don't want to believe it. The truth is, it is the utmost deciding factor in living well.

When I hear "Eating healthy is just too hard." "I don't have the time" "I don't have the money" or "I don't know what to eat" I often must question their motive. People say they want to lose their "belly fat", they want to be faster, or they want to be stronger. There is a big difference between what you want to do, and what you will do.

When we talk about what they need to do to take their game, performance, or life to the next level they can't do it because they don't have the time, money, or it is too hard.

I'll be the first one to call the "bullshit card" on all three excuses, I constantly live on the go with two jobs and school I'd say i am pretty busy. I by no means am rich, in fact i am so far from it. And it really does not take much thought people, the key is to stop thinking, and create.

 Those are excuses, it is not that they "can't" it is that they "won't".

I have the blessing of a client who has turned out to be a great mentor to me. When I train him we tend to trade nuggets of golden information with each other.

The latest of which was "More often then not when you say you can't do something it isn't necessarily that you can't, it is that you wont. So simply replace the word and take accountability for your actions."

There is much more respect in saying that you won't do something then that you can't. Saying that you can't is denying the capabilities of which reside in your mind, body, and soul. It makes you appear weak. You deny your own power. The truth is you can do it you just choose not to.

The mind is capable of so much. All it takes is a little planning, thought (and i mean little..keep it simple and don't over think it), and preparation. Nutrition is the most vital ingredient to the Results Recipe, yet it turns into the hardest for most people to tackle.

We are bombarded with advertisements and special deals for the person on a budget through fast food, and processed foods. Of course with such a busy life it's very easy to choose the "easy road", even as it leads to disease, obesity, and and poor lifestyle choices and habits.

I have been talking to many of my clients and coworkers about nutrition a lot lately. The key is to not get so carried away with calories in and calories out. The key is not to buy the next health food gimmick you see. And the key is not to starve yourself because you are tired of being fat.

Today I will break down my 5 major nutritional guidelines to a healthy lifestyle, and give you a few recipes either created by me or those close to me.  These can hopefully trigger a spark in your brain, it isn't always about eating the most conventional foods. but it is about creating a variety and having fun with it. Nutrition does not have to be boiled chicken breast and steamed veggies every night. enjoy yourself. Cook, Create, and think outside of the box (figuratively and literally).


Mike(y)'s Top 5 Nutritional Guidelines

1. Eat Fresh
 (No this is not an advertisement for subway.) The first step to eating well is eating fresh foods. Avoid most if not all processed foods. Cookies, TV dinners, anything boxed, packaged, and that can sit in your cupboard for years(ok im speaking in hyperbole..months) and still be fresh. Stick to fresh Veggies, fresh fruits, and lean fresh white meat, fish, and sparingly red meats.My coworker and friend Max has a great rule of thumb "If it comes from the earth, eat it. God made it for you" avoid the foods I like to call factory foods. If it is made with ingredients that look like it belongs in a chemistry set it most likely is not good for you.

2.Eat a large amount of Protein at every meal
Protein is the key to muscle building (keep in mind you must be working out to get muscles, you cant eat protein sit at a computer and expect to look like the terminator.) Protein will help your body recover after workout sessions, It is thermogenic which means it helps increase the metabolism and protein is a dense nutrient so it satisfies hunger without the need of breads and pastas. Some ideas for quick protein induced snacks: Lean turkey deli meat, 1 scoop of protein powder with 6 oz orange juice, milk, or water, Chicken delight (see recipe below),  cottage cheese with fresh fruit.

3. Eat a large amount of Vegetables at every meal (and at least 3 servings of fruits a day).
Each vegetable and fruit you eat serves a different purpose. The great things about fruits and veggies is that they are nutrient and vitamin dense while being very light in calories. They will serve you with an excellent amount of energy through the day, give your body the satisfaction of carbohydrates while you get the bulk of your calories from your protein. Another great thing about these foods, you buy them ready to eat! Technically most of them don't even need to be cooked. Of course some will taste better cooked, and cooking certain ones will bring out the nutrients a little more for you but if you're on the go with no time to prepare, grab a yellow bell pepper, slice it up and eat (or do as i do and eat that baby like an apple!). These are very cost efficient, if you say you don't have enough money to eat healthy, you get an apple for 99 cents a lb (which is around 2 or 3 for 99 cents)! come on now. stop making excuses. Some ideas of quick vegetable and fruit snacks: Bell pepper slices, 1/2 avocado, 1 cup baby carrots, 1-2 handfuls of berries (blue, black, raspberry, strawberries), apple, banana, orange, melon slices...I recommend sharing these with some type of protein, i.e turkey meat, trail mix (protein and healthy fat), protein shake etc.

for information on what vitamins are in which fruits and vegetables, check this website out.

http://www.healthalternatives2000.com/vitamins-nutrition-chart.html

4. Drink Plenty of Water
Perhaps the reason you feel you have no money is the fact you have your daily Starbucks  in the morning, your bottle of Pepsi in the afternoon, and your glass of wine at night. Those cost money people, you could afford those, how can you not afford to eat healthy. This my friend I do not understand. Go buy yourself a water filter, buy gallon jugs. get yourself some purified water and ditch the sugar and alcohol induced drinks. you will save money,  feel more alive, your skin will look better, you will feel happier, and your organs will be singing songs of joyous worship. Not to mention when you drink water your muscles, brain, and whole body functions and works better together thus creating better results in life, and in the gym!

5. Don't hate yourself for indulging
 Now keep in mind I am not saying to ignore my first 4 statements. But if you want to indulge in a little wine on a Friday evening, maybe you eat a piece of cake at birthday party. Or if you have no other option, you need to make sure to eat something and don't starve yourself. The key here is, don't beat yourself up about it. Enjoy it, after all you deserve it. I read a great book by the name of "The Hero Handbook" by Nate Green. His philosophy has stuck in my head and I have been telling it to all of my clients. "Do the next positive thing" meaning instead of beating yourself up, enjoy your indulgence but the next positive thing you could think of, do it. Drink a glass of water, eat a chicken salad instead of pasta. whatever the next positive thing you could do nutritionally after your indulgence, do it and get back on track.

another great quote from "The Hero Handbook" -
"Humans have done well on high-protein, high-fat, high-carb, and many other diet variations. What they haven't done is thrive on food with barcodes, foods that come out of a box, or anything bought in a fast food drive-through. REAL food- stuff your great, great, great grandparents would recognize as food- is all you should be putting in your body if you want to look good and feel better."

4 Quick Meals

       Chicken Delight
- 1 shredded chicken breast
- 1 cup chopped spinach
- 1 diced tomato
- 1/2 diced avacado
- 1 palm full diced red onion
- 1/4 medium diced yellow bell pepper
- 1/4 medium diced red bell pepper
**Mix all ingredients together and enjoy**

       Tuna Delight
- 1 can solid white albacore tuna
- 1 cup chopped spinach
- 1/2 diced tomato
- 1/4 cup pinto, black, or kidney beans
- 1 palm full diced red onion
- 1/4 medium diced yellow bell pepper
- 1/4 medium diced red bell pepper
- 1/4 medium diced green bell pepper
- 1 diced pickle
- 1 chopped hard boiled egg
- Light mustard
**Mix all ingredients together and enjoy**

       Protein Power Packed Scramble
- 3 to 6 whole eggs, beaten
- 1 diced red potato
- 1/2 medium chopped red bell pepper
- 1/2 medium chopped yellow bell pepper
- 1 chopped green onion
- 1 cup spinach
- 1/2 cup chopped broccoli
- 1/3 cup yellow zucchini
- 3 slices chopped fresh turkey deli meat

        Protein Power Packed Smoothie
- 3 ice cubes
- 1 serving plain Greek yogurt or plain yogurt
- 1/2 cup blueberries
- 1/2 cup black berries
- 1 small/medium banana
- 1 serving whole oats
- 1 scoop protein
- 1 tablespoon peanut butter
- 6 oz. milk or orange juice

If you desire more recipes or guidance on what to eat, exercise routines, or just plain motivation e-mail me anytime at mmurphy36@gmail.com or find me on facebook simply by searching my e-mail. I would love to be your friend.

I hope that you have learned something useful, that you try my recipes and you continue on the path to getting your desired results, like i just said, I am more than willing to help. you know why?...

God loves you Mike(y) loves you, so Love yourself.