Our eating habits determine the results we get when it comes to shedding excess pounds and getting fit. It is impossible to reach your fitness and weight loss goals by eating junk food. I'm a P90X® user and even with those challenging workouts, I will not get results if make poor food choices. If you are familiar with P90X then chances are you have heard of Michi's Ladder.

Michi's Ladder is a food guideline. The goal is to stick to tiers 1 & 2. For the most part, tiers 1 & 2 are clean foods. Not everyone may like what's on the list but for those struggling to figure out what types of food to eat to help with weight loss and fitness, it is a good guideline to follow.

You can view Michi's Ladder by clicking here.

Most people who are seeking to eat better are probably starting out in tiers 4 & 5. You can definitely work your way up the ladder and do your best to stay in tiers 1 & 2. Combine tiers 1 & 2 with a good fitness program and you will be on your way to seeing results.

As far as getting in a good workout, P90X is awesome! I am currently on day 28 of the 90 day program and I feel great! I think combining a good fitness routine with the foods in tiers 1 & 2 of Michi's Ladder is a great way to start a healthy lifestyle change.

What do you think about using Michi's Ladder?

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I was channel flipping not too long ago and stumbled upon one of the home shopping networks. They were advertising a fruit and vegetable emulsifier. I was quite impressed with this kitchen appliance. I own a juicer which I use often to juice fruits and vegetables, but the emulsifier seems like a better appliance in terms of what it can do.

The Power - First of all, I was blown away by the power of this type of blender. Unlike the average blender which is great for blending liquid, you can load it up chunks of fruit, ice, vegetables, and it will blend everything with no problem.

Versatility - Because emulsifiers are powerful and can handle whatever food you place in it, you can create items such as soups, smoothies, and sorbets. A regular blender could probably do the same but it would probably take more effort. The demonstration I watched was able to shred cooked chicken breast. My blender would jam up for sure trying to do that.

Overall, I definitely want to invest in one some day. They are a bit expensive but seems like an appliance that would be used often and not stowed away in a cabinet. Do you own an emulsifier? How do you like it?

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I have met people who like drinking milk on a regular basis and those who think milk is no good for our bodies. Like many people, I always viewed milk as a great way to get your calicum. I'm always told by my doctor to make sure I'm getting about 1200 mg of calcium per day. You have probably been told the same thing, especially if you are a woman, because getting enough calcium is supposed to increase bone density and help prevent osteoporosis.

Some people view milk as the number one way to get calcium. However, I have also heard viewpoints such as cow's milk is meant for cows and not for humans. If you drink milk just for the calcium, it's important to know that there are many varieties of food that are excellent sources to include:

• Sesame seeds (1 cup = 702 mg)
• Flax seeds (1 cup = 416 mg)
• Cabbage (1 cup = 380 mg)
• Collard greens (1 cup = 266 mg)
• Spinach (1 cup = 245 mg)
• Orange (1 cup = 104 mg)
• Kale (1 cup = 94 mg)
• Broccoli (1 cup = 62 mg

Calcium Myths
It is a common misconception that milk is the best way to get enough calicum in our diets. It is also commonly known that getting in a lot of calcium will improve bone density. This may be true but I have read a great article (linked below) which talks about how improving bone density doesn't decrease the chances of having bone fractures.

Eating more leafy greens is probably a better way to get your calcium compared to drinking a lot milk as your main source.

What is your opinion on milk? Are you a big milk drinker or have you stopped drinking milk?

Source and further reading: Calcium Myths

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My sister told me to try Lifeway Kefir and I finally purchased a bottle of plain to try it out. If you don't know what Kefir is, it is basically like yogurt but much more nutritious. It's known for having probiotics which help in digestion. For those of you who don't drink milk or eat yogurt because of lactose intolerance, kefir can be easily digested.

Drinking the plain by itself is not that tasty. I would recommend blending it with frozen fruit or mixing it with fruit as a snack. Lifeway Kefir comes in other flavors but check the labels as they are sweetened with sugar.

If you do eat yogurt or drink milk, I would say try this product out (at least the plain version.)

You can learn more about Lifeway Kefir here:

http://www.lifeway.net/

Have you tried kefir or do you avoid dairy all together?

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photo credit: ·Insomnia·

I like tracking progress when it comes to certain things. I track my daily workouts, I track work related projects like blogging, as well as books I've read, etc. It's always nice looking back on what I've done and decide how I want to move on. I believe tracking what you eat can be a tremendous help, particularly if you are still trying to change your eating habits. There are various ways to track your progress using online and offline methods.

Blogging Your Food Journal

A lot of people go with this option because it does two things:

1. Keeps you more accountable because it's public.
2. Allows you to get feedback from others who share your interest.

Blogging is easy to do and it's free unless you choose to get your own domain and hosting. I think it's a great way to stay accountable.

Online Food Journal Web Sites

There are more places online that you can use to track food. When I used to track my food online, one of my favorites was FitDay. It was easy to use and I'm sure they have made improvements since the last time I've used it. This is a great option for people who don't want to bother with keeping track on paper.

Keeping Track with a Notebook

Surprisingly, I do like using pen and paper for tracking certain things. I have noticed that I rather keep track of to-do lists on paper rather than online. Some people probably feel the same way about food journals. The type of notebook used isn't important. Spiral, composition, or even pocket-sized can work as long as you stick to it and log your progress.

Benefits of Food Journals

Food journals are great because they can help you stay on track with your eating habits. If you are in the process of trying to eat better, logging your daily food intake may help you to realize where your weak spots are during the day. Maybe you tend to skip breakfast and notice that you eat a big lunch. You may realize that you snack a lot more than you thought you did. If you have this information written down, you can diagnose the issues and fix them.

Don't worry about slipping up in your diet. If you eat foods that you are trying to avoid, log them anyway. It won't help if you pretend you didn't eat them and skip logging it in your journal. You're only defeating the purpose by doing that. Stay honest with yourself and make the journal work in your favor.

Have you or do you currently keep a food journal? How has it helped you?

photo credit: Dennis Wong

I stopped drinking coffee recently because I want to cut caffeine out of my diet. I've read that there are a ton of chemicals used in the process of removing caffeine from decaf coffee and it is still not 100% caffeine free so that isn't an option for me. I was not a huge coffee drinker to begin with but I still enjoyed it.

I won't get into the good and bad of coffee because there are plenty of articles out there on that topic. You can find articles promoting the benefits of coffee and articles which list all of the risks involved with drinking it.

I think I drank it more for the flavor than for the caffeine boost. Not all people give up their coffee when choosing to eat healthy. However, if you are looking for coffee alternatives, here are some options below.

Coffee Substitutes

To be honest, I miss the smell and taste of coffee. To me, there is nothing like a good cup of coffee in the morning. Many people feel this way which is why it makes it more difficult to give it up if that is your goal. There are other beverages that can be your new coffee substitute but just realize they won't necessarily replace coffee. You may just have to learn to like something else just as much.

Tea - An obvious coffee replacement. You have to look for ones that are caffeine free such as herbal teas. One of my favorite herbal teas that I can recommend from Adagio is Lemon Grass.

Rooibos tea - This tea originates form South Africa. I love this tea and Adagio carries several flavors of it. It is naturally caffeine free. One of my favorites is Honeybush Vanilla.

Yerba maté - This is another type of tea that is said to be caffeine free but still has a stimulating effect. I would highly recommend doing your own research because I have read articles that say there is a very low amount of caffeine while others say there is no caffeine present.

Teeccino - This is an herbal coffee made from roasted grains and comes in several flavors.

Have you replaced coffee? Do you have any suggestions for good coffee alternatives?

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You see and hear news all the time about the antioxidant power of certain berries and fruit. Acai, goji, and the pomegranate are the most popular super foods that are being marketed and sold today. Yes, these fruits do contain high-levels of antioxidants but are they much better than our standard fruits such as blueberries, strawberries, oranges, etc.?

Paying the Price

Many of the now popular berries such as acai are being sold in powder form. These powders can be quite expensive ranging from $15 up to $30. Goji berry prices are just as high. Purchasing acai juice and pomegranate juice can be expensive as well.

ORAC (Oxygen radical absorbance capacity) Comparison of Certain Fruits

ORAC is a method of measuring antioxidant capacities in biological samples. These are the values per 100 grams.

Acai berry - 102,700
Goji berry - 25,300
Cranberries - 9,584
Plums - 7,581
Blueberries - 6,552
Strawberries - 3,577
Oranges - 1,819
Red grapes - 1,260
Green grapes - 1,118

Acai and goji do contain a high level of antioxidants. However, I don't think spending extra money on those two berries is necessary when fruits like strawberries and blueberries can get the job done just as well. I suppose what it comes down to is how much do you care about antioxidant levels and how much are you willing to spend?

Sources:
Wikipedia
ORAC Values

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I have always been under the impression that eating vegetables raw retains their nutrients much better than cooking them. I do cook vegetables sometimes, usually steaming them. I know that overcooking them will drain them of their nutrients. In the current issue of Muscle & Fitness, I read a short blurb about the theory of cooking vegetables being less nutritious.

The article stated that it isn't entirely true. Cooking some vegetables actually helps make it easier to absorb antioxidants. For example, the antioxidant lycopene is more potent in pasta sauce than it is in raw tomatoes. Carrots and spinach also have more beta-carotene when they are cooked and steamed broccoli has more glucosinolates which help to fight cancer.

Cooking Your Veggies

How you cook your vegetables is important in terms of nutrition. Boiling or pressure cooking vegetables can remove antioxidants. If you plan on cooking vegetables, the best way to retain their nutrients is by grilling, steaming, or microwaving. Of course, you can overdo it with those methods as well so be sure to keep an eye on them during the cooking process.

My favorite way to eat vegetables is by steaming them.

Have you always thought raw vegetables were better in terms of nutrition?

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There is a myth that food cravings mean that our bodies are trying to tell us we are lacking something. However, if you think about some of the cravings that you may have had in the past, they may have been for foods that weren't so healthy. I have read more than once that cravings are more psychological than physical. Many cravings stem from remembering a pleasant memory of eating a particular food or meal.

Diets and Cravings

People who are on a diet tend to have strong cravings for foods they are trying to avoid. I know that feeling all too well. Usually, I would crave all of my favorites because to me, they were my comfort foods. I associated feeling good with eating those particular foods.

Giving into Cravings

Denying your cravings can be tough. It's common to want something you know you can't have. Therefore if you are making certain foods off limits that you used to eat regularly, you will want them even more. If you are trying to be a clean eater, you will definitely have cravings in the beginning. Don't feel bad if you give into them in the beginning. However, you should do your best to cut back on them more and more.

Variety Helps

As you become more of a clean eater you will discover a new way of eating foods that aren't processed and full of stuff our bodies don't need. You will begin to have variety in your meals, learn how to prepare meals differently, and eventually you may no longer crave the foods you used to. It all takes time but a good way to start is to learn more about cravings, how they work, and know that you can overcome them.

Have you had a hard time dealing with food cravings? How did you handle it?

Resources:
How Food Cravings Work

photo credit: pena2

Eating clean can be tough when you're traveling but it isn't impossible. If you travel to areas that have health food restaurants or supermarkets, then you are in luck. Unfortunately that isn't always the case so you have to be prepared for what is available. Depending on your mode of transportation, there are ways to prepare as much as possible for when you're going out of town. Below are some tips for eating clean while traveling.

Locate Supermarkets

Find the closest supermarkets and plan on visiting them to stock up on food in your hotel room. Google maps is a great resource for this. Simply type in a keyword and the city you'll be in and a list of stores should pop up. For example, type in "health food" plus the city. Compared to dining out, purchasing your own food at the market gives you much more control. Before you book a room, find out if a mini-fridge is available as well as a microwave.

Locate Types of Restaurants in the Area

Before you reach your destination, find out the types of restaurants that will be in the area. (Google maps will work here too.) Maybe there are familiar ones in which you already know how to order. If you're lucky, you may find some restaurants geared towards the health conscious individual. Make a note of where you plan on dining when you go out.

Pack as Much Food as You Can

You can prepare individual servings of healthy snacks which can hold you over until you can get to a supermarket or restaurant. If you're driving, it's easy to pack a cooler of healthy foods. If you're flying or other transportation, pack what you can in a carry-on bag until reach your destination.

Don't Stress Out

Chances are even if the restaurants around the area you travel too aren't the best, you can always find a way to eat somewhat healthy in them. Choose grilled items when available, double up on vegetable portions, etc. Just keep in mind that you may not be able to eat 100% the way you would like, but at least you have prepared beforehand.

Do you have any travel tips to share?