Fit Fathers Lifestyle Reboot: The Raw Truth

We all know the road to positive change can be daunting and far more challenging than expected. However, each individual can take heed to the bountiful information on nutrition, fitness, and life enhancement that is at his/her disposal to procure life everlasting health. Why wouldn’t you want to run through nature’s most captivating environments, swim in majestic waters when vacationing, or hike mountainsides while breathing fresh, clean air, and drinking pure waters?

The good news is that science and research have unearthed a cadre of bad habits that can easily be reverted. The body is complicated, but its requirements are simple. Fortunately, we can unlearn the negative information and re-educate ourselves. For now, start prepping your lifestyle change by shopping for life-enhancing foods and clearing out your kitchen from “foods of mass destruction.” If you care, then please continue reading.

On Nutrition

“Thy food shall be thy medicine” is the battle cry on the war against obesity, heart disease, diabetes, cancers, and many more illnesses, especially since seven out of the top ten causes of death are food-related. Thankfully, these diseases are preventable in most cases. Thus, what we ingest should be our number one focus for proper nutrition. Most of your lifestyle changes will be based upon the macronutrients (proteins, fats, and carbohydrates) you decide to intake.

For strength, our immune systems could benefit from the extra energy expended during the digestion of meat, white enriched foods, fast foods, sugars, GMOs, and other harms. For example, if you choose to eat animal protein, we suggest limiting your weekly quantity to just a few servings a week. Also, be conscious that animal flesh consists of saturated fat and cholesterol, contains no fiber or vitamin C, has little water, creates carcinogens when overcooked, and features sulfur-containing amino acids. Think about it, what do the strongest animals — apes, horses, oxen, and elephants — have in common? They all eat plants. Why? Because plants are comprised of protein, fiber, complex carbs, vitamins, minerals, phytonutrients, and much more. For this reason, the bulk of your diet should consist of complex carbs in the form of fruits, vegetables, and whole grains, and a smaller portion reserved for protein and good fats, such as nuts, flaxseeds, and avocados. If you are having trouble shaking meat, then engage in “Meatless Monday” for motivation. Also, avoid eating meat at breakfast or dinner and only at lunchtime when the metabolism is operating at its most optimal level. You want your mornings light and fluid but still energized. Options:

  • Steel cut oatmeal with a banana, walnuts, almond milk, cinnamon, raisins, etc
  • Fruit salad
  • Fruit and vegetable smoothies are ideal meal replacements
  • Avocado toast on whole grain bread

After breakfast, begin loading up on your veggies and root vegetables. Sweet potatoes are excellent brain food! Try to incorporate two veggies at lunch and dinner with whole grains like brown rice or quinoa, which is also a complete protein. Start experimenting with tofu, tempeh, and seitan. Dinner can be stir-fried veggies, bean burritos, or lentils over millet with broccoli. Limit the use of oils since they are high in fats and calories and produce free radicals at higher temperatures. Reserve at least three hours between dinner and bedtime so your food can adequately digest. Things to consider regarding the fat and cholesterol in common foods:

  • Atlantic Salmon = 40% fat & 70% cholesterol
  • Apple = 6% fat & 0% cholesterol
  • Skinless White Chicken = 23% fat & 85% cholesterol
  • Beans = 3% fat & 0% cholesterol
  • Shrimp = 15% fat & 151% cholesterol
  • Lentils = 3% fat & 0% cholesterol
  • White Tuna = 21% fat & 42% cholesterol
  • Brown Rice = 8% fat & 0% cholesterol
  • Orange = 2% fat & 0% cholesterol
  • Broccoli = 12% fat & 0% cholesterol

Also, practice eating smaller meals more often since your stomach is the size of the palm. This routine will also keep glucose or blood sugar regulated and help reduce sugar spikes, which could lead to insulin resistance over time. Sugar, white foods, unhealthy fats, animal protein (including eggs), enriched foods, fast foods, bottled juices, and more can spike blood sugar. A full list of foods that keep blood sugar balanced is found in the Glycemic Index.

On Dairy

Anyone in the field of health and nutrition knows the detriments of dairy. For this reason, we suggest you cut it out completely. Dairy is meant for cows that grow from a calf to an adult in months. Those are some powerful hormones! Yet, the cow never drinks milk again after maturing. We are meant to follow the same premise with breast milk and then move on to whole foods. Moreover, no other mammal drinks the milk of another mammal like humans do. Here are some inputs to think about:

  • Milk is fattening so it can grow a 30-pound calf into a 600-pound adult in four to six months
  • Milk is full of saturated fat, cholesterol, growth hormones, and possibly antibiotics
  • Dairy, fish, and meat are some of the most significant foundations for Dioxins which are toxic environmental pollutants
  • The Environmental Protection Agency (EPA) says 93% of Dioxins come from the meat industry
  • Cheese is essentially the concentration of milk, which has up to 80% of the protein casein
  • Cheese gets 70% of its calories from milk fat (mostly saturated, which increases cholesterol levels) and contains many other hormones whose functions are unknown
  • Dairy turns on insulin-like growth factor 1 (IGF-1), an aggressive promoter of cancer cells
  • Dairy is highly acidic and lowers your pH balance, which in-turn calls on more calcium from the body
  • When the body takes in too much protein, there are greater odds of cancer cells latching on to the tissues that went through cellular division
  • The average age of menarche for girls has been reduced from 17 to 12 in the last century
  • Breast and prostate cancers are hormone-based, and kids are at greater risk of developing these cancers and other diseases in adulthood if that individual had an unnaturally rapid growth and premature puberty
  • The majority of the world is lactose intolerant for a reason — because dairy is not meant for human consumption
  • Cheese is loaded with sodium, which encourages the passage of calcium through the kidneys
  • The human body retains more calcium and higher alkalinity when animal protein, sugar, sodium, and caffeine are reduced or eliminated
  • Green veggies, beans, sesame seeds, oranges, almonds, and more are all good sources of calcium
  • Even 2% milk is 35% fat, and whole milk is 49% fat
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On Fitness

Since we lose muscle yearly and our brain shrinks with the passage of time, a good fitness regimen will keep you looking, feeling, and thinking young. Humans typically are consciously awake 16 to 18 hours a day. So we should be able to dedicate one hour to sweating, increasing the heart rate, and pumping oxygen to the brain while speeding up the metabolism. No matter what you do, make sure to exercise most days of the week. Unlike an automobile, the body improves with usage. The Fit Fathers team likes to run mainly since it is fundamental for any sport. Boxers are trained to run for stamina, and footballers run during the off-season to maintain speed and acceleration. Drink plenty of water for hydration and coconut water to restore electrolytes. Skip the sugary sports drinks! To keep from pulling a groin muscle or quad during sprints, lightly jog and then accelerate. Running injuries incur mostly from hard starts. Warm up with two mild laps around the track then dynamically stretch for ten minutes. Static stretches will come after speed routines.

At least two days a week strength train with weights to your liking or engage in calisthenics‎. Ensure your routine is balanced with a lower-body workout, which burns more calories since leg muscles are larger than upper body muscles. Also, include core work such as planks and abdominal exercises. Rule of thumb: added reps and lighter weight for definition and body sculpting and less reps and increased weight for power. Strength training also keeps your metabolism burning long after the session is over.

Keep in mind protein is for repairing tissue, not fueling the body. Complex carbohydrates are the body’s prime fuel choice. After the workout is when you need a Fit Fathers Super Smoothie (Coconut water, ice, banana, berries, chia seeds, pumpkin seeds, flaxseed, dates, kale, and an orange) or a Fit Fathers Recovery Shake (Almond milk, ice, banana, almonds, chia seeds, flaxseed, apple, and walnuts). Alkaline-forming foods taken post-workout speed up recovery so you can return to training sooner, thus optimizing performance. According to the World Health Organization (WHO), humans only require roughly 5% to 10% of dietary calories to come from protein and a bit more if you are active. Too much protein can causes the body to absorb calcium in order to neutralize the protein’s amino acid breakdown.

Steps To Freedom

Choose foods that hold your blood sugar steady like fiber or low glycemic nutrition such as beans, veggies, and oats. Fiber reduces your risk of cancer, heart disease, diabetes, digestive problems, and lowers cholesterol. For breakfast, we suggest Irish or steel-cut oatmeal, a fruit salad, or your favorite smoothie.

The goal is to maintain alkalinity or a balanced pH (potential of hydrogen or power of hydrogen) which ranges from 1 to 14, with 7.35 to 7.45 (slightly alkaline) being the baseline. Anything lower and you begin entering an acidic territory, which slows down metabolic processes. Low pH can be caused by sugar, soda, beans, alcohol, animal protein, dairy, smoking, drugs, fried foods, saturated and trans fats, and white enriched foods like white rice, white bread, etc. Purity is the keyword. Foods and liquids that raise pH are lemons, grapefruit, apple cider vinegar, green veggies, etc. Alcohol also puts on a hefty calorie load. If you smoke, stop immediately. Once your lungs have turned to tar, there is no turning back. Smoking affects every part of your body and creates a very acidic and nasty environment for cancer to grow.

Eat more veggies and fruits. All plant foods are a mixture of protein, fat, and carbohydrates. Green veggies are half protein, ¼ carbs, and ¼ fat.

Know your fats. Yes, we need fat (especially for the function of cell membranes), but our bodies cannot manufacture the good fats (Essential Fatty Acids or EFAs). Omega 3 and Omega 6 are the two EFAs we must obtain from food sources. Many people are deficient in anti-inflammatory Omega 3, which can be found in flaxseeds, chia seeds, walnuts (but has more Omega 6), soybeans, cold-water fish, and green veggies. Choose wild-caught fish as opposed to farm-raised that eat pellets and offer no Omega 3s. However, be aware that 15% to 30% of fish fat is saturated fat. Inflammatory Omega 6s fight for the same enzymes as Omega 3s for proper use by the body. However, the Standard American Diet (S.A.D.) utilizes too much Omega 6 which takes away from Omega 3 being absorbed. Omega 6 can be found in most nuts, oils, avocados, etc. FYI: popular Olive oil is less than 1% Omega 3.

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Positive Practices

  • Avoid anything hydrogenated or with high fructose corn syrup
  • All food cheating should be done outside the home
  • Reduce sodium intake
  • Read food labels
  • Avoid all enriched white flours
  • Cut liquid calories from your diet (sodas, sports drinks, energy drinks, etc.)
  • Drink plenty of water with alkalizing lemon
  • Eat smaller meals to regulate glucose (blood sugar) release throughout the day
  • Add more fiber to your diet to keep the colon happy while collecting cholesterol in route to excretion
  • Never sleep after just completing a meal
  • Try to eat fruits at least 30 minutes before a meal so they won’t ferment
  • Take vitamin B-12 if you are vegan since it is scarce in our sanitized food supply (formation of red blood cells, stronger immune system)
  • Include weight training and cardio in your workouts (for extra burning, add in sprints twice a week)
  • Try to obtain 7 to 8 hours of rest nightly
  • Rise with the sun to get a jump on the day

Together, we can do this.  Be sure to visit regularly and let us know how you are progressing. To reinforce Fit Fathers messaging, please watch these documentaries: Gamechangers, Food, Inc, Forks Over Knives, Fat, Sick and Nearly Dead, and Engine 2 Diet. Also read “The China Study” and “Power Foods for the Brain.”

Disclaimer: This summation emanates from our research, interviews, and studies, and translates to advice Fit Fathers feels is optimal. However, resort to your physician for health concerns as this information should not be substituted for medical diagnoses.

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