“To Use Supplements or Not to Use Supplements, That is the Question”

 “To Use Supplements or 

Not to Use Supplements,

That is the Question”

Of all the confusing and complicated realms of nutritional science, there is probably none that is more-so than that of dietary supplements.

According to Wikipedia, the United States Food and Drug Administration (FDA) defines dietary supplements as: 

 “…products which are not pharmaceutical drugs, food additives like spices or preservatives, or conventional food, and which also meet any of these criteria:

• The product is intended to supplement a person's diet, despite it not being usable as a meal replacement.
• The product is or contains a vitamin, dietary element, herb used for herbalism or botanical used as a medicinal plant, amino acid, any substance which contributes to other food eaten, or any concentrate, metabolite, ingredient, extract, or combination of these things.
• The product is labeled as a dietary supplement.”

Opinions regarding the use of dietary supplements range from those who consider supplements to be dangerous and/or unnecessary, to those who are convinced you cannot achieve optimal health without them. As most often occurs, the truth (I believe) falls somewhere in the middle.

People often ask me if I use any type of dietary supplements and I freely admit that I do. In fact, I think there are many good reasons for doing so. Here are just several:

1. An existing identified deficiency. Oftentimes your doctor or health care practitioner can identify an existing nutritional deficiency. It is not as uncommon as you may think. Many of the most horrendous diseases that occurred in the past were simply those of a vitamin or mineral deficiency—like scurvy, pellagra, beriberi, rickets, etc. Humans are notoriously bad at eating a healthy diet. The poorer our nutrition, the more important dietary supplementation may be.
2. The consumption/use of substances that interfere with the absorption of vitamins and minerals. Did you know that substances like antibiotics, sugar, excessive protein, alcohol, contraceptives, cigarettes, fiber, coffee, tea, certain spices, etc. can all interfere with the absorption of vitamins and minerals as well as deplete them in the body? It’s true! Coffee, for example, can interfere with the absorption of iron.  Alcohol can adversely affect the absorption of nutrients like B-vitamins, as well as Vitamin A and C. It can also interfere with the absorption of minerals like calcium, magnesium, and zinc. Smoking can dramatically deplete vitamin C levels—a nutrient that is extremely important for proper fat metabolism as well as a healthy immune system. Those who consume these substances on a regular basis may have a higher demand for these nutrients...especially if their diet is also poor.
3. An existing disease. Many diseases (like cancer, diabetes, and heart disease) may be improved by the inclusion of certain dietary supplements. Many clinical studies have demonstrated this. In his book, “How to Treat Cancer with Natural Medicine,” Dr. Michael Murray and his colleagues highlight the many studies done on certain dietary supplements that can dramatically aid in the prevention, treatment, and side effects of cancer. These include substances like proteolytic enzymes, omega 3 fatty acids, green powders, curcumin, folic acid, vitamin D, fiber, etc. I’d also HIGHLY recommend you purchase the book “Prescription For Nutritional Healing” by Phyllis A. Balch, CNC. It is my favorite book on the safe use and efficacy of dietary supplements. While it’s certainly true that many of these substances can be found in whole foods, certain diseases may require doses that are far more concentrated.
4. Overcooking and food processing. It is well established that food processing and cooking can dramatically deplete the level of nutrition in food. The more cooked, dead food we consume, the more our body will appear cooked and dead!
5. Nutrient losses in Crops and Oxidation. Many types of soil can be depleted in very important nutrients and trace elements. Even if we consume “Nutritious” food, it may be missing vital nutrients. When food has been shipped long distances and/or has sat out for quite some time, its nutrient levels are also depleted due to oxidation rates. By the time you eat your apple or orange from Peru, most of the Vitamin C can be missing!!
6. Lack of sunlight. Vitamin D is produced in the body by exposure to sunlight. Those who get insufficient exposure may require dietary supplementation to avoid a deficiency.
7. Enhanced athletic performance and body composition changes. The fact of the matter is that scientists have been able to identify certain types of naturally occurring substances extracted from food that can boost athletic performance and improve body composition. These include substances like caffeine, betaine, beet root powder, creatine monohydrate, etc.
8. Being on a diet. When dieting (reducing calories) it is often quite likely that you will consume insufficient calories to meet all of your dietary needs. Those on diets may have a greater need to supplement than those eating higher calorie diets. Some diets by rights are deficient in certain nutrients. Vegans, for example, must supplement with Vitamin B-12 to avoid a deficiency.
9. Food allergies. Many people are allergic to certain substances (like lactose or gluten) found in food and may subsequently develop deficiencies by excluding these foods. Adding specific kinds of dietary supplements, therefore, may be advantageous.

I could go on and on, but hopefully you can see that there may be several logical reasons for including dietary supplements in your diet.

Because so many people have asked me what supplements I personally use and would recommend, I decided to respond here. Although this is an area that I have spent a lot of time researching and experimenting with, as a disclaimer, I must tell you that it is important to check with your health care practitioner before using any of the products I mention. This article is meant to be for educational use only and not a prescription or recommendation for you.

Additionally, because the supplement industry is so fraught with  misinformation and downright deception, it is very important to follow a few simple consumer-wise rules before deciding to spend and “eat up” your hard earned money. Before you consider taking any form of dietary supplements, I HIGHLY recommend you consider the following:

1. SAFETY is number one; RESULTS come second. Are there numerous clinical studies done on humans (not just lab animals) that demonstrate the safety and efficacy of the product in question. Who cares if it helps you get sick-pack abs if it also increases your risk of cancer?! Safety first! On the other hand, who cares how safe it is if there is little-to-no hard-core evidence that the product in question actually does anything to produce the desired benefit?! Results matter too! Try to only purchase supplements that have a proven track record of safety and efficacy in their dose and effect. Many companies make health claims that are absurd and are simply not backed by science. Buyer beware! 

1. Think HONESTY and QUALITY. Do not purchase products that have not been evaluated by the FDA or inspected by an impartial, independent third party laboratory/assay group. Avoid buying products that are “proprietary blends,” and opt for “Full Disclosure” products. Remember that just because a product lists a particular substance (or lack of a substance i.e. mercury) in a product does not mean they are telling the truth. Try to find products from reputable companies with a long-standing track record of honesty and integrity. If you can find a company that also excludes “fillers,” “excipients,” and is “USDA Organic” and “banned substance free,” these are also great attributes. Two companies that I really like (and buy from) are “Nutrabio” and “Life Extension.”

1. Try to purchase supplements in their natural, raw, organic, whole-food state whenever possible. Nutrients in foods were meant to be consumed with a “synergistic” effect. Many studies have found that isolated substances from food often do not offer the same benefits as when they are consumed in the combinations found in nature. Certain substances in foods serve as a sort of “buffer” or “catalyst” for profound synergistic benefits when consumed in their natural state. Furthermore, many studies have also found that isolated compounds from food can often be harmful to our health when consumed in concentrated isolation from their natural counterparts. Beta- carotene and potassium are two such examples. 
2. Don’t use products that make you sick. You would think that this would just be common sense, but I can’t tell you the number of people I speak with who continue to chug down formulas that just don’t sit right. Despite the fact that their body is continually telling them that something is wrong, they keep on taking it because of the purported claims on the label. Who cares how good they say it is for you, if it makes you feel sick every time you use it?! Don’t ignore your body’s signals. If it makes you feel ill, you probably shouldn’t be using it! On the same token, don’t throw out the baby with the bath water—if a product has proven benefits, maybe you need to try a better quality product than the one you currently use. 
3. Don’t take more than the recommended dose. Just because a little is good for you doesn’t mean more is better. Some supplements can be very toxic and even deadly when consumed in excess. Be careful. 
4. Timing is everything and don’t mix and match the wrong things. When you mix and match products, it is hard to tell what effects will occur. Some nutrients cancel out the positive benefits of another. That’s one reason I am not a huge fan of multivitamins. Zinc, for example, taken with calcium can negate the absorption of one-another. On the other hand, iron absorption is enhanced when consumed with Vitamin C. Fat soluble vitamins found in dark leafy greens are more bio-available when consumed with a little fat. Grapefruit juice can enhance or negate the effects of many types of medications and supplements when taken at the same time. Yohimbe’s benefits may be completely negated if taken with any type of food that stimulates insulin production…and so on. Being aware of these many nuances can be very important when planning out the timing and ideal combination of supplements to take or avoid. For a great article that looks more in depth at some of the ideal combinations of dietary supplements as well as those to avoid, check out Dr. Jim Stoppani’s (PhD) article here.
5. Always be open to new information that may come along—then adjust. Fish oil may be good for you now, but in five years we may find out something bad about it. Be open to this possibility and be wise. 
6. Finally, never disregard professional medical advice or delay in seeking professional advice because of something you have read in this article or because of some kind of “bro-science” you stumbled upon. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Nothing stated or presented in this article is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider if you have any questions regarding a medical condition, your diet, nutritional supplements, an exercise regimen, or any other matter related to your health and well-being. 

Okay, now that we have some basic rules and precautions in place, let’s get on to the details. There are literally thousands of supplements out there and I do not have enough time to cover them all. Therefore, I will only be listing the supplements I personally use. There is also a lot of extra information about each of these products that I will not be covering here. I will be providing just a short synopsis of the product in question as well as a brief explanation/rationalization of why I use it. I have attached links to sites where you can find greater details and information if you should so choose. Some of the links I have provided are to short video clips from professionals I respect that discuss the pros and cons of the supplement discussed. I will try to provide brand names I use whenever possible. I don’t represent any of these companies or distribute them at present. That’s not to say I wouldn’t in the future. If I find a product I like and could sell it to my clients cheaper than they could purchase it online, I’m definitely not opposed to doing that. Most of the products I use, I buy locally. However, some I order on-line (such and Life Extension and Nutra Bio products). A few places I like to shop include: Wegmans, GNC, and Lori’s Natural Foods.

I have tried my best to place my supplement list in order of most important down to least important. You may disagree with my prioritization—that’s okay.

1. Raw Green Powders

 I personally believe that the HEALTHIEST food on the planet that you could be consuming is dark leafy greens. Although I try to eat as many green foods each day as I can—preferably leafy greens (I like to cram them in my blender and make a green smoothies) I still have many days where I am traveling or in such a hurry that having a raw, green powder that I can throw in my shaker bottle is handy. I take a product daily called Green Vibrance that I absolutely LOVE! It is a full-disclosure product with no proprietary blends. On occasion, I also use wheat grass powder (available at Wegmans). You can find your own nutritious blends, but be sure to watch out for added fillers, flavorings, or other additives and preservatives.

1. Fish Oil

Omega 3’s along with their active components (EPA and DHA) are a MUST HAVE in our diet. They are an essential nutrient (meaning our body cannot manufacture them on its own) and therefore they must be included in our diet. Omega 3’s are associated with a host of health benefits: fat burning, reducing inflammation, combatting ADHD, improving memory, speeding healing, reducing the incidence of heart attack, improving immunity, and much more. It is a must have in my supplement arsenal! 

In my opinion, Omega 3’s are best obtained when derived from animal sources (fish) versus plant sources (such as flax seed, walnuts, and Chia seed. Although there are some good plant-based algae sources available). I prefer high-quality purified fish oil to “fish,” primarily because fish today are loaded with mercury and other toxins. 

Cultures in the past that experienced the most health benefits from Omega 3 fats consumed most of their fish close to RAW (such as the Inuit and Japanese). Today, it is hard to get very much benefit from the overly heated and processed fish we are consuming. Fats of any nature are especially sensitive to heat, sunlight, and air. They oxidize and begin to go rancid very quickly. In fact, look closely at the wording used by the Nordic Naturals Quality Control Standards on their website:

“Nordic Naturals' multi–patented manufacturing processes enable us to deliver industry–leading freshness and purity levels. We use several steps in processing our oils, from water and clay filters to molecular distillation, with no chemicals or excessive heat, all while preserving the natural constituents of the oil to the highest degree possible. A patented purification process removes any potential environmental toxins (heavy metals, dioxins, PCBs, etc.), saturated fats, and other undesirable organic compounds, leaving only the beneficial components of the fish oil (omegas 3, 5, 6, 7, 9, 11, etc.). We also utilize a proprietary nitrogen (oxygen–free) environment to achieve our leading freshness levels, and to further reduce heat requirements, thereby maintaining the integrity of the oils. Moreover, we use only natural enzymes to form triglycerides for all our high–concentrate products, and all our oils are manufactured in triglyceride form in order to best preserve the oil and enhance absorption and utilization.”

Obviously, heat and air cause oils to spoil quickly and lose their health properties. So tell me how broiling, baking, frying, or any other cooking method can really result in healthy fish oil?

 It can’t!!

ALL ANIMALS THAT EAT FISH CONSUME IT RAW WITH THE EXCEPTION OF HUMANS! I don’t really like the taste of raw fish, so prefer to purchase a quality fish oil…and Nordic Naturals is at the top of the list, as far as I am concerned. I will only purchase a fish oil that has been given an excellent rating by IFOS (International Fish Oil Standards)—an independent organization that monitors and screens various fish oil companies. Personally, I prefer the “Nordic Naturals” line of products sold at your local Wegmans. They are given one of the highest ratings by IFOS. You can check out the IFOS website at: http://www.ifosprogram.com/IFOS/ConsumerReport.aspx

Nordic naturals at: http://www.nordicnaturals.com/

Life Extension also has a great fish oil! http://www.lifeextension.com/vitamins-supplements/item01988/super-omega-3-plus-epa-dha-with-sesame-lignans-olive-extract-krill-astaxanthin?oldItem=01819

 3. Probiotics and Prebiotic Fiber

 A must have for a healthy gut and immune system. The link I have provided below is a great video that really explains the benefits of probiotics better than I could do here in this short article. An important thing to understand about probiotics is that they are only as good as the “pre-biotics” you feed them. Pro-biotics feed on Pre-biotics. It doesn’t matter how many pro-biotic foods or supplements you shovel down if you do not consume the healthy pre-biotic foods necessary for their growth, health, and flourishment. In fact, a recent study took two groups of people and fed one group daily “pre-biotics” and the other group daily “pro-biotics” to see what method produced healthier gut “flora.” Pre-biotics (the pro-biotic food) actually improved probiotic cultures in the gut better!! This is just one more reason it goes to show that a plant-based diet is optimal for health and longevity—pre-biotics are only found in PLANT FOODS! 

Here is a link to a list of the top ten pre-biotic foods: http://en.wikipedia.org/wiki/Prebiotic_(nutrition)

Here is a link to Mercola’s info on Pro-biotics:

http://probiotics.mercola.com/probiotics.html

 4. Fiber

When asked what my number one “fat loss” supplement it, I must admit that I am convinced that it is dietary fiber. I use a supplemental source of fiber (ground psyllium husk) on a regular basis. Fiber has numerous benefits when it comes to our health and fat loss. These include, but are not limited to: the generations of short chain fatty acids, absorption and elimination of bile subsequently lowering cholesterol, absorption of calories (preventing their absorption), lower glycemic response to meals, creates a sense of fullness, and may even activate fat-burning genes! I often use fiber “strategically” rather than as a must-have-every-day kind of supplement. If I eat a processed food (especially one high in fat or sugar) I take some fiber along with a LOT of water prior to this “meal.” Ideally, fiber will come mostly from the food I eat (by the way, psyllium is a whole food), but I do believe supplementation has its place for those less than ideal meals. Fiber before calorie dense meals helps (1) fill me up so I eat less, (2) prevents the absorption of some fats and sugars, (3) lowers the glycemic response of the meal, and (4) keeps the garbage flowing through my system rather than clogging up my intestines. 

I try as often as I can to purchase organic psyllium, but I have just bought some Metamucil or KONSYL from Walmart if I needed to. If psyllium causes you to bloat, you can find many other fiber blend formulas that are more gentle and non-bloating. I like to try other fiber blends from time to time. These may include apple pectin, Chia seed, flax seed, oat bran, prune fiber, ground pumpkin seed, Hemp seed, and vegetable cellulose. Some brands I have tried and like include: Garden and Greens Colon Cleanse, GNC’s Cleansing Formula, and Renew Life’s Organic Bowel Cleanse. High fiber diets may help prevent the risk of certain types of cancer, improve regularity, modify/reduce the glycemic load of meals, contain pre-biotics, prevent the absorption of fats, make you feel full, and aid in natural weight reduction. To see more about the benefits of fiber, watch some of my favorite fiber links/ videos below: 

http://www.youtube.com/watch?v=0Z6fFo95DEY 

http://www.youtube.com/watch?v=w7udMa89Cfk 

http://www.youtube.com/watch?v=T3gfFmy_og4

 5. Protein Powder

Nothing is more versatile and easy to use to amp-up the nutritional quality of a meal as a high-quality protein powder. Unfortunately, it is also one of the most abused supplements that exist. There is probably more pseudo- science used to justify the use of protein powders than any other supplement in the market. Hey, if bodybuilders use it, it must be good for you, right?!?

Not exactly. Many people not only consume an excess of calories each day by adding refined protein powders to their diet, but they also put a tremendous strain on their kidneys and skeletal system by ingesting massive amounts of protein. While higher protein intakes may be necessary for elite bodybuilders using steroids (which naturally raise the body’s ability to synthesize muscular protein from dietary protein) as well as those that may be fasting, on a diet, trying to build more muscle, have a muscle-wasting disease, or are substituting protein in place of carb calories, the average American eats considerably more protein than they need. In fact, many studies suggest that part of the reason we are all so sick is because we eat TOO MUCH protein!  On the other hand, I think that this is a complicated issue when you consider the sources of protein that most of us are consuming—largely over-cooked (charred or fried) proteins that are high in oxidized fat coming from animals that are unhealthy and pumped full of hormones. If you eat a lot of protein, it is very important to choose sources that are cold-processed and/or cooked in water. When choosing a protein powder to consume, there is a plethora of opinions and options. The four most popular forms of protein include: egg, soy, whey, and plant-based blends. Of the three, Whey protein is considered the gold standard as far as bio-availability and retention go. However, availability and retention should not be your only concerns. Many dairy proteins contain substances that can be harmful to our health—like saturated fat, sugar, sodium, artificial sweeteners, lactose, oxidized cholesterol, casein, etc.

Many plant-based protein blends now have amino acid profiles that are quite similar to whey (like Sunwarrior) without all the harmful chemicals. Sunwarrior is even RAW.

There are other elements to consider as well. For example, if you choose an animal source of protein (like whey), what was the diet and health of the animal/s it was sourced from like? Were there any hormones, pesticides, drugs, or other substances used in the manufacturing of the protein product in question? Can the protein product be consumed in its raw natural form? Does it taste good? Are any other substances or fillers added to the product? Does it contain any artificial preservatives, sweeteners, allergens, or artificial flavors? How expensive is it? Personally, I prefer raw, organic, plant-based protein powders such as raw Hemp Seed and a raw vegan product from “Garden of Life” called RAW PROTEIN, PLANT FUSION, and SUNWARRIOR BLEND: http://www.gardenoflife.com/ProductsforLife/SUPPLEMENTS/FoundationalNutritio n/RAWProtein/tabid/1894/Default.aspx

I get my Sunwarrior protein from Lori’s Natural Foods, but you can also order it online. If you prefer dairy-based protein powders, always try to go with a minimally processed, organic produce from grass-fed cows, like Teras Whey. Dr. Mercola also carries a product called Pro-Optimal Whey that comes from raw grass fed cow’s milk: http://proteinpowder.mercola.com/Pro-Optimal-Whey- Protein.html?s_kwcid=TC|15735|raw%20whey%20protein%20powder||S|e|10107 458824&gclid=CK_-jfSM060CFYPc4AodXH3QlQ

I’ve heard that “Warrior Whey” is a good product as well, but I have never tried it. For a long time, I have firmly believed that Whey protein ISOLATE was the best product to purchase. However, in light of recent research, I now prefer plant-based proteins almost exclusively. I have to be honest: I personally think milk and milk products are for babies so they are limited in my diet. That’s just me. You can make up your own mind. For more protein dose info, Ori Hofmekler is a great resource:

http://undergroundhealthreporter.com/how-much-protein-do-i-need-everyday

 6. Creatine

Creatine is a naturally occurring substance found in food—especially lean meat. It has not only been studied extensively for many years, but it WORKS! Creatine helps provide a quick source of anaerobic energy as well as to volumize (fill with water) the muscle cells of the body. This often equates to a healthy muscle weight gain in most individuals. Creatine is a relatively safe supplement for most users, but you should have your creatinine levels analyzed by your doctor to make sure they are not already elevated. Creatine is now often recommended along with co-Q10 for those using statin drugs. It has even been found to improve cognitive ability and assist in blood sugar stabilization. Vegans and vegetarians may especially benefit by supplementing with creatine. Individuals that use creatine should drink plenty of water to avoid becoming dehydrated. Because creatine is filtered through the kidneys, those with kidney issues should probably avoid it. I prefer to take my creatine (about 5 grams) before a hard workout, but post-workout is the typical recommendation. Creatine should probably be consumed with a sweet beverage (like fresh veggie juice), so post workout may be best (as uptake may be more optimal). Creatine has shown to be beneficial in both male and female populations, but more men seem to use it than women. I purchase my creatine from NUTRABIO. For more specifics on creatine, its use, safety, dose, contraindications, etc., please view the following links: http://www.youtube.com/watch?v=BR3dDO1Sz0E http://www.creatinemonohydrate.net/creatine-side-effects  http://en.wikipedia.org/wiki/Creatine

7. Vitamin D

If you’re not getting 10-20 minutes of sunshine a day, you may want to consider taking a D-3 supplement. I take D-3 daily with my fish oil supplement—especially in the winter months.

     

8. A Raw Meal Replacement Shake

I find that I am often in a hurry and it is easy to eat junk when nothing else is available. However, by keeping a raw meal replacement shake powder handy, I have no excuse to get good nutrition on the go. I like Garden of Life’s “Raw Meal”…especially the vanilla spiced chai. If I’m home, I often make my shake in my blender. I put in one-to-two scoops of powder along with some unsweetened almond milk, frozen cherries, and a piece of frozen banana—MMMM!! If I’m on the road, however, it’s often just a couple scoops of powder along with some water in a shaker bottle. Having a healthy meal replacement shake is a million times better than stopping at a quick mart or fast food place because you didn’t “have anything else to eat.”

 9. BCAA’s

Branched Chain Amino Acids (BCAA’s) are a popular supplement used by those looking to build muscle by their stimulation of protein synthesis. However, this is only beneficial for those doing regular resistance training (i.e bodybuilding). In some cases, they are also used for those with cancer or other muscle wasting or digestive diseases. While not absolutely necessary for those eating lots of animal-based proteins (naturally high in leucine), BCAA’s may be beneficial for those on plant-based diets looking to build muscle and/or those who fast regularly. Because I do not eat much meat or animal-based foods, I often supplement with plant-based BCAA’s between or with meals (especially those that are low in leucine). When fasting, I also take BCAA’s to help preserve lean muscle. I try to avoid purchasing animal-based BCAA’s and opt for plant-based. Nutra Bio sells high quality plant-based BCAA’s.

1. A pre-workout Cocktail 
   

Of all the supplements I use, my pre-workout cocktail may be the most controversial. Rather than being a “health” food, a pre-workout is often a blend of stimulants and/or other performance enhancing substances. I use Nutra Bio’s product called Pre-Extreme before intense workouts. I mix one scoop with water along with a couple of scoops of Green Vibrance. Rather than go into a lot of detail on the many ingredients in Pre-Extreme (including: creatine, Betaine Anhydrous, electrolytes, nitric oxide matrix, dextrin, caffeine, bioperine, etc.), I’ll simply attach an insightful article here that goes into greater detail for those of you interested in researching it more. This is definitely a product that you want to use with caution. Stimulants can elevate heart rate and blood pressure. Pre-Extreme comes with a warning attached that cautions users to be at least 18 years old, not to use if: “pregnant, breast feeding, sensitive to caffeine, have known medical conditions (including but not limited to kidney, heart, or liver disease) or are taking prescription OTC medications.” Caffeine and other stimulant products should be used very cautiously (if at all) in my opinion. They should also not be used daily, but cycled off and on as they can cause dependency and addictive like behavior. They are also not recommended for individuals with acid reflux or ulcers. I try to limit my exposure to other caffeinated foods and beverages while using Pre-Extreme. 

Additional supplements I use occasionally that are not mentioned in this article include: ZMA, Whole food bars, protein bars, HMB, pre-workout powder, BCAAS, Joint formulas, turmeric, Xylitol, digestive enzymes, kelp, etc.

I hope you found this article insightful and helpful. 

Wishing you all the best in all your health and fitness pursuits,

Bohdan Krop, CPT

Ten Small Fat-Loss Habits to Master

If you are looking to lose some pounds then hopefully you are  tracking your food intake carefully on Calorie Count and getting as much physical activity as you can. These are VERY important behaviors, but they are NOT the end-all and be-all of health and weight loss. There are many other strategies and behaviors (aside from tracking calories and exercising more) we can begin to implement (right now!) that will make fat loss even FASTER, EASIER, and MORE EFFICIENT!
The more of these strategies we begin to implement, the more layers we add to our program...and the better (and more consistent) our results will be. It’s important to add them in slowly rather than attempting to do them all at once so you don’t feel overwhelmed. Adopt one new SMALL-EASY habit at a time and master it. Once you feel comfortable with that habit (behavior), you can begin to implement another. To help you come up with some ideas for new fat-loss habits, I decided to list 10 of my favorites here, along with a brief description, and some practical application advice. AGAIN, let me remind you to NOT try and do these all at once!! Pick one at a time and work on it for at least a week or two before attempting to master another. Let’s get started!

Fat Loss Habit #1: Eat More Raw Food:
Raw foods are more difficult to break-down than cooked foods (dietary thermogenesis). This means you not only absorb fewer calories when eating raw foods, but that your body BURNS ore calories processing raw foods than cooked. Raw foods also elicit a much lower glycemic response (elevation in blood sugar) than most cooked foods and subsequently produce less insulin. Insulin is a very powerful fat-storing hormone. We do NOT want to produce more of it than we need!! Eating more cooked food means you will likely produce more insulin than if you ate the same food raw. Obviously, I’m talking about eating more raw veggies and fruits—Don’t eat raw animal-based foods!!
Animal studies from Harvard University (done by Richard Wrangham) have demonstrated time and again that cooked food is more likely to make you gain weight than raw foods. Animals eating exclusively cooked food diets (even when exercising more), gain more body fat. Animals eating exclusively raw food diets, on the other hand (despite exercising less) consistently lost weight!! Have you ever seen an overweight raw foodists? I doubt it. When I first attempted to lose my excess weight in 1999, I followed a raw diet from the time I woke up till 12 PM. I ate mostly fruit, vegetables, smoothies, and vegetable juices. I recently heard of a weight loss program called “Raw Till 4.” Those following the program seem to lose weight effortlessly. Raw food works wonders!! You don’t have to go ALL raw... eating one raw food with each meal may be a great start. Raw fruits are great, but don’t neglect raw veggies!! Eat veggies like: sliced peppers, mushrooms, cauliflower, broccoli dipped in raw guacamole, baby carrots, sugar snap beans, green and yellow beans, etc. Leafy greens are also extremely important! Which leads me to Fat loss habit #2...

Fat Loss Habit #2: Drink a Green Smoothie Every Day!!
For those of you attending class this coming week, I’ll not only be discussing the various health benefits of green smoothies and how to prepare them, but I’ll be making you my famous “Iced Mocha Cappuccino Green Smoothie” to try out!!!! MMMMMMM! Who says eating healthy can’t be DELICIOUS?!!!

Fat Loss habit #3: Substitutions:
Substitutions have quite literally “saved my butt!”—saved it from getting larger!!! What if you could have your cake and eat it too!!?? Fact is: YOU CAN!!!
Once we begin to recognize that some of the foods we are currently eating may be bad for our health and waistline, finding tasty “substitutions” is absolutely crucial!! This week, in class, I’ll be going over 10 of my favorite JUNK FOOD SUBSTITUTIONS that you’ll absolutely LOVE!!

Fat Loss Habit #4: The “Strategic Use of Fiber”:
In class, this week, I’ll be discussing the importance of using fiber “strategically” to enhance fat loss, lower your cholesterol, and improve your overall health. We’ll discuss what “kinds” of fiber, “how much,” and “how often” to consume fiber rich foods to get maximum results.

Fat Loss Habit #5: Increase Potassium intake through consuming 
lots of green leafy veggies:
Potassium is one of the most misunderstood and miss-appreciated fat loss substances that exists!! Potassium plays such a critical role in each and every human cell that you would not even be able to lose fat without it—let alone survive!! Our daily requirement for potassium is huge—about 5 grams (5,000 mg). Most multi-vitamin supplements provide only 40-70 mg!! In synthetic form, it can be deadly. In fact, potassium is the main ingredient used for lethal injections. However, the kind of potassium found in whole foods shows no such toxicity. Insulin cannot do its job without adequate potassium intake. If potassium intakes are low, sugars cannot make their way into muscle cells and serum glucose levels can remain high. This can lead to insulin resistance, diabetes, and a whole host of other metabolic syndromes, disorders, and diseases. Eat green veggies every day. Don’t ever get an ‘F’ in potassium on Vitabot if you can help it.

Fat Loss Habit # 6: Whenever you have a craving for something sweet, eat a piece of fruit first along with a large glass of water and some ground flax seed:
It works wonders by making you feel full and satisfying your sweet tooth. One of my favorites FILLING snacks is 1 large banana, 2-4 Brazil nuts (or 4-7 raw almonds), and a large glass (2 cups) of unsweetened almond milk with one large scoop of chia seed or flax seed or psyllium husk powder—nuff’ said!!

Fat Loss Habit # 7: Eat Healthy Fats While Eliminating Unhealthy Fats:

Healthy fats actually increase our bodies ability (by producing more fat digesting enzymes) to break down stored fat. They make us feel satiated, provide fat soluble vitamins, and help create healthy cells.

Healthy Fats include:

1. A good quality fish oil (like Barleans or Nordic Naturals)
   
2. Avocados
   
3. Walnuts
   
4. Raw ground or sprouted seeds (like Chia seed and Flax)
   
5. Raw Wheat Germ
   

Fats to avoid include:

1. Any fat that has been heated
   
2. Any fat that is hydrogenated (Trans fats)
   
3. Limit Saturated Fats
   
4. Fake processed fats
   
5. Fats that taste bad
   

Fat Loss habit # 8: Keep Your Active Carbs Low During the 
Inactive Periods of Your Day:
Carbohydrates are meant to be a quick usable fuel. When you eat a lot of high-glycemic carbs (carbs that significantly elevate blood sugar) you make it near impossible for your body to burn much fat. If you know you are going to be inactive, stick to lean protein, high fiber carbohydrates, and a small serving of healthy omega 3 fats. Eat most of your carbs prior to physical activity.
Vegetables are very low-glycemic carbs so eat tons of these during the inactive times of the day along with healthy servings of lean protein and healthy fats. For example, you may have an egg white omelet with steamed broccoli and a small sprinkle of organic raw cheese on top and a little guacamole. Another option would be a low-carb green smoothie with fresh coconut meat.
Prior to a workout, however, you may have oatmeal and berries or a large fruit and protein smoothie. Don’t eat a “low carb” diet, but a “slow carb” diet for fat loss!!

Fat Loss Habit #9: Follow a Meal-Plan Template:
A template is a device that is meant to make a complex task (such as dieting) easier by providing a “plug and fit” structure that is simple to follow. The template I like to follow ensures that EVERY meal includes a lean protein and vegetable and/or fruit. It goes like this:
Meal 1: Egg White Omelet with large serving of cooked or raw veggies along with two small fruit servings
Meal 2: Green Smoothie Protein Shake
Meal 3: large Vegetable Salad with Protein of Choice (chicken, egg, tuna, turkey, etc.) and guacamole

Meal 4: Protein Bar, large serving of raw veggie (like sugar snap peas, baby carrots, broccoli, etc.) and one fruit serving (like cherries, a tangerine, an apple, an orange, etc.)

Meal 5: Flex Meal of Choice (Men should have @ 360 calories for their flex meal with at least 20 grams of protein. Women should aim for closer to 260 calories for their flex meal along with 15 grams of protein).
The beauty of the Template Eating Plan is that it’s so simple, flexible, and there is still a ton of variety. Meals can be eaten in any order and can even be repeated. For example, you may choose to have two green smoothies instead of the flex meal on some days—that’s perfectly fine!

Fat Loss Habit # 10: Get More Physical Activity Outside of BOTA!!
The biggest losers in the past have almost always been those individuals that went above and beyond just exercising in BOTA camp. Extra walking, jogging, biking, swimming, etc. can really escalate fat loss. Because BOTA camp is a lot of high-intensity exercise, it makes more sense to get less strenuous exercise outside of class—especially cardiovascular exercise. However, those of you who are only here a few times each week, getting higher intensity training and/or weight training outside of class may be crucial!
An excellent book to Check out on just how fast you can lose weight by adding in extra exercise is called: “Where Did All The Fat Go?” by Dr. Huizenga.


Hope you find these ten habits helpful!!!
Wishing you the best in all your health and weight loss endeavors,
Bohdan and Tanya Krop, CPT 
www.botafitness.com