01/29/2014 09:20 EST | Updated 03/31/2014 05:59 EDT

How To Cover Your Nutritional Bases

We are still not getting it. The difference between health, and why we should live a healthier life, and vanity.

So I'm going to break it down real simple.

Nothing happens in your body without vitamins, minerals, fats, protein and carbohydrates.

There are essential vitamins and minerals out there that your body can not create, they must be ingested. Those essentials also need to be replaced regularly. They run your immune system, energy pathways, sleep cycle, mental focus, digestive systems. Everything that makes you alive!

It's why I supplement, but more on that later.

Your body does not use preservatives, fillers, artificial flavours/sweeteners, or colouring to carry out any functions. Those things actually confuse the body, and can create inflammation when we get too much of it.

There is only one reason to buy anything in a box, or something that isn't fresh. You want a treat, or you want to take a break from preparing food. Both of which are fine by me, once in a while. That means using the 80/20 rule. 80% of the time you need to be preparing fresh, healthy food. The only ingredients you should use are those that will benefit the body. Without the basics your body slows down. The body adapts very well to its surroundings. When you don't feed it, it slows it's metabolism to deal with the small amounts of essentials it is getting.

If you feed your body natural, healthy, fresh, local food it will respond by being energetic, focused, healthy, and running at an optimal level. It is that simple. Do not make it more confusing than this.

Take a look at this list by Web MD on vitamins, their role, and where to find them.

Notice how often leafy greens come up? Not once are Oreo cookies or potato chips on the list.

So lets talk health. You need to plan your food and get these natural fruits, vegetables, grains, legumes, and other natural foods. Once you have covered all your bases, add treats. Ice Cream, cookies, pie, cake, chips, chocolate bars. These won't add any nutrients to your day, just calories. Empty calories will cause weight gain.

It's like my Grandma always said. Eat your vegetables, then you can have your ice cream. Eat healthy first as a priority. Then eat the other stuff you want in life. Just realize that if you want your body to change, those treats need to be consumed infrequently. Bodybuilders call it cheat day. I call it Friday night and Saturday night. I also choose my battles. Dr. Pepper and red licorice? Yes please, but only at a movie on a Friday. Cheesecake? Absolutely, but it's after a meal at my best friend's house on a Saturday. The rest of my life is healthy choices, and a ton of energy.

The choice to eat more treats is yours. That's where the empty calories come from that create body fat. If you are in an unhealthy range for weight (about 60 per cent of the population is), make conscious decisions to make Monday-Friday night treat free. Start small, and build after you see changes. Going to the gym is great, being more active is fantastic. That isn't going to change your body that much. It's what you put in your body that's going to make all the difference in the world.

If you want to be a cover model -- you can not "cheat". If you want to be healthy -- you have to cover your bases nutritionally. Love your body, make the decision to be healthy.

Once you have your diet moving in the right direction, perfect it. There is no reason to not use science to make sure your body has all the vitamins it could ever want. In the same way your metabolism slows when you don't have all the right ingredients, it will speed up when you do. If you regularly give your body everything it needs, it will perfect the metabolic pathways to use it all. Increasing energy,metabolism, and mental focus. Not too mention sleep patterns and every single action the body carries out using vitamins and minerals.

I highly recommend supplementing, but only in conjunction with a solid diet. Get everything you can from food, then perfect with science. Contact me via Facebook, I'd love to e mail you and give suggestions that work for me.

Now for some high performance.

Parents, if you have kids that play sports, this is imperative! They need fuel to excel. So give it to them. Below is a quick recipe that I suggest to parents of the next hockey, football, or soccer superstar. It's easy to make, and it's delicious. Also, if you tend to "fade" in the afternoon, it's a great idea for you to use in the office place.

Feel free to comment, ask questions, or simply let me know you are reading. I appreciate it. I'm going to change the fitness and health of the Nation, get people excited to be healthy.


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