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DrDave Safety

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2021 FittestYear

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Don'tSweat GFParents

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Looking ahead to the day when we get to have you all back to train with us - until then, stay safe everyone! https://www.instagram.com/p/CIqc-AVh-Lg/?igshid=1apub0zn8hssh

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Don't Sweat The Small Stuff

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StressReliever 1

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DrDave 

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Mediterranean Diet

By Ed Shepherd CHC, CPT

The Mediterranean diet is considered by some to be one of the healthiest ways of eating in the world. Beyond a dietary approach, it’s a lifestyle that pertains to the ancient customs and dietary patterns that have existed in the Mediterranean region for thousands of years.

Possibly due to a diet rich in omega-3 fatty acids and low in saturated fats, the inhabitants of this region have maintained remarkable health: They have lower rates of heart disease, cancer, and diabetes when compared to the United States, Japan, and Canada.

The Mediterranean diet consists of natural, whole foods such as whole grains, vegetables, fruits, meat, fish, nuts, dairy, and pure oils, and excludes processed and refined foods. Important lifestyle factors include the value placed on relationships, pleasure, leisure, and physical activity, which are all said to help reduce stress and contribute to physical and mental well-being.

The Mediterranean diet includes an abundance of extra virgin olive oil and seasonal fruits and vegetables as well as whole, unprocessed grains. Wild fish is highly encouraged as well as dairy products, especially from goats. It’s recommended that followers consume 3-4 eggs per week, although this approach is more about intuition and less about rules. Nuts are included as snacks since they contain high amounts of satiating omega-3s. Meats and saturated fats are savored in moderation, usually on special occasions.

A large part of the Mediterranean diet is simple, such as complementary seasonings like oregano and lemon. It’s recommended that wine consumption remain at 1-2 small glasses daily, and coffee is consumed moderately for pleasure and mental stimulation.

Foods to include:

Vegetables

Fruits

Whole grain

Fish

Meats

Dairy

Nuts

Olive oil

Foods to avoid:

Processed foods

Refined foods

Pros:

Moderate, flexible approach

Considers primary food

May become a sustainable lifestyle approach

Cons:

Some may require firmer guidelines to feel their best

Some may not react well to wine and coffee

Some may not have the willpower to moderate rich foods

Sources:

Get Started with the Mediterranean Diet  www.mediterraneandietforall.com Mediterranean Diet  www.health.usnews.com Mediterranean Diet  www.mediterraneandiet.com

Ed Shepherd is the co-owner of KickBox-SuperFIT in West Palm Beach, Florida.

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Plant-based Diet

By Ed Shepherd CHC, CPT

Plant-based diet followers get the majority of their calories from whole plant foods, which include vegetables, fruits, whole grains, beans, nuts, seeds, and minimally-processed oils. A meal on a plant-based diet typically consists of two-thirds plant foods and one-third fish, poultry, meat, and/or dairy. A plant-based diet is rich in phytochemicals, which help protect cells from damage and may reduce the risk of cancer, heart disease, and diabetes. A plant-based diet has proven to aid weight loss in many cases. A wide variety of colorful plants provide the highest number of phytochemicals and nutrients, ensuring adequate nourishment.

Usually, individuals on a plant-based diet consume less protein than their meat-based counterparts. In some cases, this means reduced risk of heart disease, diabetes, and obesity. Many Americans on standard diets consume approximately 112 grams of protein per day, which is much more protein than the recommended amount of 50 grams per day. On a plant-based diet, consuming the recommended amount of protein is easily attainable through nuts, seeds, grains, and dark green leafy vegetables.

A plant-based diet is also thought to be more sustainable for the environment since it requires less energy, land, and water, among other resources.

Foods to include:

Vegetables

Fruits

Some meats

Some poultry

Some fish

Whole grains

Beans

Nuts

Seeds

Some dairy

Oils

Foods to avoid:

Processed food

Sugar

Excessive animal protein

Pros:

May reduce the risk of heart disease, diabetes, and obesity

May promote weight loss

May increase quality of hair, skin, and nails

Cons:

Some individuals do better with more animal protein

May be difficult for those who do not like vegetables

Fruit impacts some peoples’ blood sugar, leading to spikes and crashes

Sources: Adopting a Plant-Based Diet: www.healthcare.utah.edu Sustainability of Meat-Based and Plant-Based Diets and the Environment: www.ajcn.org

Ed Shepherd is the co-owner of KickBox-SuperFIT in West Palm Beach, Florida.

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The Biggest Loser Diet

By Ed Shepherd CHC, CPT

The Biggest Loser Diet was made popular by NBC’s hit reality series The Biggest Loser. The diet is based on calorie restriction, exercise, and The Biggest Loser 4-3-2-1 pyramid. The pyramid guidelines consist of four servings of fruit and vegetables, three servings of lean protein, two servings of whole grains, and one “extra” serving. The objective is to get people in optimal shape by lowering cholesterol, decreasing blood pressure, and increasing energy.

The Biggest Loser Diet is a 12-week program that emphasizes eating foods with a low caloric density and exercising between 30 minutes to one hour each day. The calorie recommendations are determined by weight and range from 1,050 calories for a 150-pound individual to 2,100 calories for a 300-pound individual. There are different meal plans based on individual dietary needs, but the foundation is the same; 45% of daily calories should come from carbohydrates, 30% from protein, and 25% from fat. Dieters should consume a minimum of 48-64 ounces of water each day.

Foods to include:

Lean protein

Low-fat dairy

Whole grains

Fruits

Vegetables

Foods to avoid:

White foods like bread, pasta, and potatoes

Processed and refined foods

High-sugar juices and dried fruits

Saturated fats and trans fats

Pros:

Promotes quick and significant weight loss

Emphasizes whole foods

Cons:

Diet may be too low in calories to practice strength and cardio as recommended

Extreme diet and exercise plan can be dangerous for dieters

Medical supervision is highly recommended

Sources:

Best Life  www.thebestlife.com The Best Life Diet  www.webmd.com Bob Greene's Best Life Diet  www.oprah.com Bob Greene's Dieting Secrets  www.oprah.com Bob Greene: Eating Habits  www.youtube.com

Ed Shepherd is the co-owner of KickBox-SuperFIT in West Palm Beach, Florida.

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Japanese Women Don’t Get Old or Fat

By Ed Shepherd CHC, CPT

This diet is outlined in the book Japanese Women Don’t Get Old or Fat: Secrets of My Mother’s Tokyo Kitchen by Naomi Moriyama. Similar to the Okinawa Diet, it’s based on healthy Japanese staples such as fish and vegetables with an emphasis on sea vegetables, brown rice, tofu, miso, soba noodles, tea, and fruit. Beef and chicken are used as condiments rather than entrees, meaning they are used sparingly to add subtle flavor to other foods. Foods such as dairy, breads, and flours are excluded.

The premise of the diet is based on scientific research citing that Japanese women have the lowest rate of obesity in the developed world as well as the longest life expectancy on earth. Although some argue that these impressive rankings are a result of good genes, evidence shows that once Japanese women start eating unhealthy foods found in Western diets, they do gain weight and their health diminishes.

According to Naomi this is not a diet plan, but rather “a whole new way of falling in love with food.” She describes Japan as the “Food Utopia of Planet Earth,” and speaks of her mother’s kitchen with great pride and joy: “It smells like the earth, the sea and the mountains… it smells like life.”

The main principles include avoiding overeating, observing the hara hachi bu rule (eating until you are only 80% full), eating lots of fresh vegetables, and a wide variety of foods. This plan also encourages followers to eat more whole grains (brown rice over white rice) and choose fruit for dessert.

Foods to include:

Vegetables

Fruits

Whole grains

Meat, sparingly

Poultry, sparingly

Fish

Eggs

Beans

Foods to avoid:

Refined grains

Processed foods

Refined sugar

Dairy

Bread

Flour

Pros:

Can be a lifestyle rather than a diet

Emphasizes whole foods

Considers primary food

Cons:

May be difficult for some to restrict sweets

May be difficult for some to restrict bread

Some thrive on dairy

Sources:

Naomi Moriyama’s Japanese Women Don’t Get Old or Fat Japanese Women Don’t Get Old or Fat: Secrets of My Mother’s Tokyo Kitchen  www.justhungry.com

Ed Shepherd is the co-owner of KickBox-SuperFIT in West Palm Beach, Florida.

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Swiss Diet

By Ed Shepherd CHC, CPT

The Swiss Diet was developed by Thomas Rau, M.D., who is part owner of the Paracelsus Klinik in Switzerland. He pioneered the Swiss Biological Medicine™, a model of care in Europe. The diet is based on the notion that cells completely renew themselves within seven years, thus opening the door for significant transformation. The goal is to heal sick or dysfunctional organs or systems within the body and make them vital again by stimulating the growth of healthy, new cells. In his book, The Swiss Secret to Optimal Health, Dr. Rau provides a three-week detoxification diet for whole body healing. The diet addresses the source of the symptoms and promotes the following:

Elimination of food allergies

The purging of old toxins

Alkalization of the body

Boosting the body’s natural immune system

Anti-aging

The Swiss Diet prohibits sugar, caffeine, processed foods and alcohol. It encourages vegetables and whole grains, while limiting animal proteins. However, it is not strictly vegetarian, allowing for chicken and fish a few times each week. Dr. Rau recommends modest amounts of sheep and goat cheese such as Manchego, Roquefort, feta, and Pecorino Romano. The diet claims effortless weight-loss and renewed well-being. It promotes the healing of many autoimmune and inflammatory diseases including:

Allergies

Asthma

Arterial sclerosis

High blood pressure

Arthritis

Osteoporosis

Cancer

Effects from chemotherapy

Acid reflux

Type 2 diabetes

Source:

1. “Dr. Rau’s Way.” drrausway.com. 2012.

Ed Shepherd is the co-owner of KickBox-SuperFIT in West Palm Beach, Florida.

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The Hormone Diet

By Ed Shepherd CHC, CPT

An increasing number of studies prove that hormones can be the cause of stubborn body fat, skin issues, and digestive upset.

The Hormone Diet cites that weight is directly correlated to chemicals like estrogen and progesterone, and lays out a three-step, six-week program to help balance hormones, lose weight, and achieve optimal health. The plan boasts improved sleep, increased energy, and reduced stress.

The first phase of the program is a detox in which inflammatory foods are phased out. Step two involves adding these foods back in and observing any allergic reactions. The third phase emphasizes exercises like yoga, cardio, and strength training. Multiple cleansing and balancing supplements are recommended.

The diet claims to heal the endocrine system completely by replacing toxic food with pure food and rebuilding a baseline internal health.

Foods to include:

Organic meat

Most organic fish

Most organic fruits and vegetables

Gluten-free grains

Eggs

Feta or goat cheese

Non-dairy milk

Olive, avocado, flaxseed, and canola oils

Soy products

Whey protein

Nuts and seeds

Foods to avoid:

Processed meat

High-mercury fish

Farmed salmon

Refined grains

Corn

Citrus

Canned or dried fruit

Peanuts

High-fructose corn syrup

Refined sugar

Non-organic coffee

Trans fats

Saturated fat

Nitrites and other preservatives

Artificial sweeteners

Pros:

Varied exercise plan will keep participants interested

Eliminates processed foods

Can be sustainable once learned

Focuses on addressing the underlying issue instead of masking it

May improve energy and focus

Cons:

Cleansing period may be difficult for some and can lead to overeating

Dietary restrictions may not be sustainable for some

Sources:

Diet Review: The Hormone Diet  www.webmd.com Dr. Natasha Turner  www.drnatashaturner.com The Hormone Diet Recipes  www.doctoroz.com

Ed Shepherd is the co-owner of KickBox-SuperFIT in West Palm Beach, Florida.

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The Paleolithic Diet

By Ed Shepherd CHC, CPT

The Paleolithic diet, also known as Paleo or Primal diet, is rooted in the belief that sticking to food our caveman ancestors would have eaten leads to optimal health. This includes meat, fish, vegetables, wild fruits, eggs, nuts, and more. The goal of the Paleo approach is to consume the foods cavemen did millions of years ago, before the cultivation of grains and legumes, and well before the invention of processed, packaged foods. According to Paleo advocates, if a caveman wouldn’t eat it, modern people shouldn’t either.

Guidelines include eating a relatively high amount of healthy fat such as coconut oil, avocado, ghee, and olives. Vegetables, raw or cooked, are the primary source of carbohydrates, rendering the diet relatively low-carb. Animal protein, including its naturally occurring fat, should be included in the diet. Red meat, poultry, pork, eggs, and organ meat are all encouraged. Some followers of this approach choose to emphasize vegetables and minimize meat; however, all devotees put a high premium on organic and grass-fed meats. Although included, fruits are limited since cavemen encountered these “treats” infrequently.

It’s also strongly encouraged to follow a vigorous exercise regimen such as crossfit. It’s recommended that participants only eat when they’re truly hungry and ensure they get plenty of vitamin D from the sun.

The Pegan Diet

Coined by Mark Hyman, MD, the Pegan Diet combines the vegan and paleo diets.

It’s primarily plant based with small amounts of grass-fed, organic meat, poultry, fish, and eggs included.

On this plan, vegetables and fruits are the centerpiece and animal foods act as more of a side dish or even garnish. This is said to greatly increase the likelihood of meeting nutritional needs and mitigating inflammation and illness.

The consumption of plants as primary and meat as secondary is said to support natural, gentle cleansing, assure consumption of nutrient dense foods, be better for the environment, provide a wide range of antioxidants, and be less expensive.

The Pegan approach is believed to aid weight loss, fight chronic disease, improve skin health, improve digestion and gut health, and provide an exciting and varied diet by integrating two popular dietary schools of thought.

Foods to include:

Vegetables

Meat

Poultry

Fish

Eggs

Quinoa

Healthy fats

Fruits

Nuts

Foods to avoid:

Wheat, rye, barley, oats, brown rice

Dairy, except for ghee and grass-fed butter

Processed foods

Artificially low-fat foods

Sugars

Fruit juices

Pros:

Whole foods approach

Encourages organic foods

Low in sodium and high in potassium

High in fiber

Healthy fats contribute to optimal brain function

Low glycemic load may stabilize blood sugar and reduce cravings and binges

Cons:

High-quality meats may be expensive and difficult to obtain

Some may do well on carbs

Not ideal for vegetarians and vegans

Sources:

Staffan Lindeberg’s Food and Western Disease: Health and Nutrition from an Evolutionary Perspective

Paleo 101  www.paleodietlifestyle.com The Paleo Diet  www.thepaleodiet.com Paleo Diet  www.health.usnews.com

Ed Shepherd is the co-owner of KickBox-SuperFIT in West Palm Beach, Florida.

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