BodyRock.TV

Hello everyone,

I’m french and every day, I come watching this blog. I don’t do a lot of sport (I run 3 times a week, and make bodysculpt 1 or 2 other times) so I have to control my food. The principal challenge is to associate dietetic, variety and pleasure. A reasonable pleasure is very important, otherwise I run to chocolate or Nutella…

PS : Zuzana, everytime I’m about to run to chocolate, I watch your videos and your body, and it makes me holding on !

If I start to think about food as fuel, calories and ratios I get messed up. I stop enjoying food. If I read a book like “French Women Don’t Get Fat” it reminds me to eat fresh, healthy, whole foods and just watch my portions. I feel, for me, that is the best way to eat. I need to eat for health, but also for pleasure and enjoyment. What is the point if I can’t enjoy the food I am eating?

I wish I had time to comment more on this because I found this topic very thought-provoking. I, too, have subscribed to the notion of food as fuel, but you are right to point out that it is so much more than that. So much of our social interactions involve food, and true celebrations certainly should! Although going for a walk with a friend, rather than having dinner & drinks, can definitely serve as a fit substitute for a casual get together….nothing beats preparing a special meal for a group of friends and family. I think we need to be mindful of making healthy choices on a regular basis, but enjoying special treats on special occasions without feeling any guilt.

Thanks for addressing this interesting topic and Have a Safe Move!!

Laura

Well I just know that if I eat “prison food” I lose body fat but I am always thinking about food. Eventually I just decide that my sanity is more important and that I need flavor in my food. I do agree with Bethany (skinny Margarita girl) that we eat with our eyes first and that we must season our food in order to eat and be satisfied. Anyway, I have sodium issues (I’m addicted to hot sauce) so I know that condiments can be a touchy issue. I really like your recipes and look forward for more. HInt, hint! Thanks guys!

Great post! Today I made myself Ezekial bread French Toast topped with some almond butter, bananas, and a little sprinkling of agave nectar. I do not eat this breakfast everyday, but once a week I like to indulge (healthily) just a little, because I believe it is important to really enjoy the food that you’re eating as not just doing good for your body but as something delightful as well. Eating it outside under the California sun with the birds chirping & the smell of fresh morning air definitely contributes to the “experience” of eating and not just “fueling” our bodies. Taking time to really enjoy food and the good that you are doing for your bodies by eating healthfully helps to connect with your body on a much deeper level than merely consuming food as merely a means to an end. Thanks for posting topics that make us think and become aware of our attitudes and opinions toward food & other aspects of healthy living =D

Lol, Food is Fuel is a little mantra i try to follow. Sometimes it works and sometimes it doesnt. Sometimes i try to convince myself that there are so much greater things in the world than food and sometimes food is all i think about.
I think you guys living on Malta have a great advantage in terms of clean eating. I absolutely love trying different kinds of cuisines and experimenting with ingredients. I am absolutely intrigued by vegetables (colors, flavors, tastes, textures, there is so much you can do!) However there is something i really would like to point out here! I am originally Ukrainian but i currently reside in the US and its amazing how different the foods are. The most disturbing fact for me is the quality of food. In “poor” and farmy Ukraine vegetables and meats and dairy taste absolutely fantastic (remember i talked about flavors?) So food has amazing taste, so you get to really enjoy it. In the US though if you want flavor you have to buy expensive veggies and decent meats! What i noticed, people dont want to overspend and buy cheapy veggies and as a result get cheapy taste. Of course you cant enjoy cheap clean food – it doesnt taste like anything! So please, everybody who lives in the States please invest in your happiness by buying expensive and high quality foods.

Regarding Body for Life. He published “eating for Life” i thought it was decent :) The other thing that you guys should probably point out regarding food is that different people are differently sensitive to different foods. I am super sensitive to carbs. This is not a joke, its amazing what an extra bite of bread does to me. So you really gotta watch the quantities consumed. Moreover, if somebody like me wants to get fit, they probably should eliminate (or consumer little and only in the mornings) carbs, maybe even complex carbs too. When maintaining you can rely more on exercises, but when loosing… man its though :)

Also here in Houston, we have a place called “my fit foods”, i believe they also have it in Austin. Its so cool! I really hope other states have something alike. The best part is that its cooked, you order it and come pick it up. Moreover, you get the complete nutritional value of your meal (e.g. you get a tenderloin with veggies aprox 390 calories, so you can split it into 2 meals) And it tastes so good. I was really skeptical about it. My boyfriend found this place and he was like the food is so good. And i thought that for the food to be good and sellable they probably add some extra carbs or fats, but no they dont! So you get what you get. I know Zuzana was talking about not counting calories and its somewhat right, but when you only start and you dont know your body good enough, i think its a good idea to at least aprox know how much to eat so you know when to stop. And once your used to eating well, you can alot easier listen to what your body has to say (its a perfect machine after all :) So anyways, places like this are good if you are tired of cooking clean or ran out of ideas (i believe that happens to me every week :)

And thank both of you guys for great videos and tips, keep up with great work!

I think of breakfast as fuel and every other meal thereafter as building blocks for my body =P
That’s how I roll.

But food IS fuel. And sometimes i wish i did not require it :P It consumes so much time and life is so short.

I just read an article by a girl I follow on bodyspace sometimes and she pretty much does just that. She refers to the foods that she consumes as “plain” foods. She says that she would much rather eat pizza and ice cream and chips on a daily basis but would rather have the physique (which is spectacular) that she has at 40 yrs old and settle for the plain foods that serve to provide her with adequate protein, energy, and nutrients. I found that often this is the case. Junk food is more fun, always has been. But, over the years I have actually learned to love healthier options and real, actual food. Not altered foods, but the real deal. I think there should be balance in life. All areas, including diet and workouts. Nothing should be so rigid that we can’t break or bend the rules now and then and still be happy with ourselves or our figures or health. Developing phobias towards our food is not good, developing too lax of an approach isn’t either. Moderation is key and I feel like eating should be as enjoyable as necessary. I want to be thankful for what it provides for me and thankful that I have plenty and happy that I have educated myself with what’s healthy and what’s not. I don’t think we should force our lifestyles on others but should do what makes us happy and others will see that and might want to know our opinions every once in a while. Zuzana, I know people see your fitness level and are amazed, inspired, intriqued, and propelled a lot of times to do something about their own life. I think we would be missing so much in life by focusing on food as being nothing more than fuel. And that does not appeal to me, fuel sounds like I am forever working out and needing gasoline to live. We do need nutrition but I don’t see it as fuel, rather as a life source.

I try to choose food that gives me the most energy over a sustained period of time. Most fortunately, my partner loves to cook, and he is very gifted. I have to resist the urge to not gorge myself on his sumptuous meals every day. It doesn’t help that he is 6 foot tall and 160 and consumes more food than is humanly possible just to keep from disappearing. I am deeply afraid of what would happen if I ate 6-8 meals of his a day as he does. OMG! YIKES! Tasty and visually beautiful fresh food is a divine pleasure not to be missed! If I were fending for myself I would probably eat a pbj sandwich over the sink with the garbage disposal running.

This is a very interesting topic because as a REAL FOOD enthusiast, i have never seen food as fuel–i see food as a sensual feast of flavors and an offering from the earth that took centuries to create–as each mineral and substance is present in that food, it was somewhere else before that–and somewhere else even before that–and now it is going to be part of my body…its a miracle!

What is so interesting to me about these austere bodybuilding diets is just take a look at the faces of individuals who have been on them for any length of time–they are lined with wrinkles, pinched–the face doesnt match the muscled body–the body, starved of saturated fat, which comprises the majority of all your cell membranes in your body, and gives you all the natural fat soluble vitamins you need, including A, D and E, is NOT a healthy body…

I eat FAT–yep, and i enjoy my grass-fed butter and pastured eggs…i eat meat–hell yes, and i enjoy my bison and pastured beef…i eat CHEESE and sprout grains and make GASP sourdough bread! And i am FIT and my body is sleek and my skin is amazing for a woman in her thirties….ofcourse, i am in my mid fourties, so that makes it all the better!!!

Additionally–knowing that these DELICIOUS foods are satisfying and healthy for you–no matter what the mainstream food industry wants you to believe so they can feed you GMO products and chemically altered production leftovers–takes the stress out of eating–i enjoy making lovely suppers and eat small portions because they fill me up–it makes me feel good to FEED my body and my soul using food–fueling it–yep, give me high octane NOT!!!

My dad always put it like this – either you “eat to live,” or you “live to eat.” He wholeheartedly embraces that his attitude is “live to eat” while I’ve always been more “eat to live.” Not that I don’t enjoy food, but in high school I would frequently just forget to eat because I was busy and it wasn’t a priority. I make sure not to do that now that fitness has become so integral in my life – skipping food isn’t really an option because I really won’t have enough energy to get through my workout.

I don’t think of food strictly as “fuel,” but it is one of it’s more important functions for me. When I’m getting ready for a workout or I’ve just finished a workout, I do pay more attention to what I’m putting in my body – food is a fuel then. Especially since just cooking for me can’t really justify cooking something that isn’t “fuel” – it will go bad because I shouldn’t be eating a lot of that stuff every day.

But I think that foods that aren’t strictly healthy can be enjoyed in moderation – then, food is really something to be enjoyed, for whatever the occasion – Thanksgiving is my favorite :) Aside from that, healthy foods can be enjoyable as well – my favorite snack is grilled chicken with low fat mozzarella and cherry tomatoes. Tasty and healthy in small portions. Although I have to admit, I do eat my share of hard boiled eggs and plain tuna. :/

Variety is the spice of life. I think the biggest problem with strictly seeing food as fuel is when it causes someone to become too routine with what they’re putting in their body. A varied diet makes sure that a variety of vitamins and minerals are supplying your body. So (in my opinion) any diet that repeats itself week after week is never optimal for health, even if it guarantees rock hard abs.

Food IS fuel. But we have taste buds for a reason :) So we can indulge them (in moderation) every now and then.

Hi,

That’s an interesting question! In my case I’ve learned to think about food as in somehting that would benefit me so I tend to naturally not want anything that is pointless. When I choose food though it’s as much about what it tastes like as it is about what it does for my body. But I have read articles or heard people saying boastfully that they eat random chicken breasts throughout the day and eggwhite omlettes ( to me omlettes is with eggs the whole egg). But again that’s just me…

One question for you, today I started my first day of fitness instructing course. I was really excited until we went into the gym and all I wanted to do was do the kind of workouts you do without the machine,were you like this t one point through your training? or did you gradually go off using weights? Maybe I just need time to get use to it as the exercises I usually do are so iberating compare to the fixed machine exercises.

Well, I happen to really like cars so I don’t mind thinking of food as fuel.

Of course, I tend to see myself as an exotic Ferrari Spyder and of course, nobody puts plain boring old Unleaded fuel into a Ferrari. I take time to think about food and menu plans, so that I can fuel my Ferrari body with exotic, and tasty “fuel”. LOL.

I did go through a phase when I did see food as fuel. It was a time I was training for a figure competition. That was probably one of the most depressing times food wise.

Now, I have adapted the eat clean principle. YEs food is a fuel and I want to make sure i get the nutrients I need to make sure my body functions well. BUT does this mean that I sit to a tasteless meal and just shove it down for the sake of fueling my body. Not at all.

I enjoy trying out new recipes, the clean eating world (so to speak) has so many possibilities. I also like the idea of taking a “bad” recipe and turning it into something I can eat (in moderation) without giving myself either a crazy sugar or bad fats shot or perhaps an injection of preservatives, colourants or whatever else I should not be ingesting in the first place.

Food fuels you (are you going to put Diesel in a gas tank?), but it is also a source of pleasure, something for ceremonies (from the family to the big company dinner).

Ah food :))

Hi Frederick,

If I was to use an analog for food I would describe it as building materials. As it’s really helping to make our blood, tissues and muscles. The better tasting and better quality the food is I think the better muscles are grown from it.

If I wanted to look at food as fuel I would be more inclined to think of food as rocket fuel! 8-)

Take care,
–Chris

I always got the feeling from those programs such as BFL that they were designed by men who hated cooking. I LOVE cooking and couldnt bear the thought of no imagination in the kitchen for the rest of my life. And I want to do something that I can do for life, otherwise it’s just a diet.
There is so much flavour and variety that can be added without oils, fats etc. Spices, herbs, garlic and more garlic!
I think the food as fuel thing is helpful when you need to train yourself to not see food as a treat or a reward but it should still be something you are allowed to LOVE!

This is really funny that you should pick this topic to for an article today, for in my own life, I have truly been searching for the balance between food as nutrition and food as fuel.
I am a Canadian student on exchange in France for 3 months, and being here for 3 weeks already, I’ve observed a much different mentality in how the French feed themselves-but also through doing so find incredible amounts of pleasure.
For them, food is complete and total pleasure, but energy. During these past few weeks, I think I have eaten more butter and sugar than I had in Canada for the past few months! Yet, I have not gained a pound… nor have I been working out regularly (which by the way, feels really crappy). By sitting down, eating over the course of an hour with different courses (and yes, every meal here is like that) and eating with the best cutlery etc, with cheese and bread – all of that! I find I eat less because I’m full and satisfied, I don’t want a large dessert nor a second large helping of the main course because I didn’t skimp out on the good stuff like olive oil, or potatoes, or fish- I ate! And it was good.
So I truly think there is a balance to be found between the two; take clean, delicious foods, put them together in simple ways and enjoy their complimenting flavours to the fullest. Take your time to enjoy your food not as a pit stop at a gas station but as a relaxing recharge with friends, family, music and laughter.
That’s where I’m at right now on my search for my “food equilibrium”.

I slightly disagree…I actually feel like ‘food for fuel’ is something people should think about constantly. I think eating has turned into a sport or something to run to when your depressed, bored, or lonely. The idea of food for fuel reminds us that we need to be eating foods that will energize and power our bodies for our daily work first and foremost. If we consider this metaphor before we begin eating, maybe we will eat a carrot or two before we have a slice of pizza because we are reminded that the carrot has the nutrients and vitamins that will strengthen us. This phrase is something that has kept me in check when deciding what I should eat for a meal. If I say to myself “food for fuel” first, I eat my vegetables, fruits, and legumes before I consider having anything else. If there is room in my belly after I have taken care of my body, I then have something that I truly enjoy that may or may not be the most beneficial food for my body.
I see where you are coming from with this article, but in my life it has served as a constant reminder of what food is naturally designed for. We can enjoy eating and the food that we eat but we must also remember that our body NEEDS nutrients and vitamins above anything else. The more we take care of our nutrition, the longer we will live to enjoy the foods that we really want to eat.

Actually 1/2 of my family and I went through BFL twice. And I have to say I didn’t notice the food being tasteless. The main thing was that you had to have a hand size portion of healthy carbs and protien, to my knowledge it never said you couldn’t use spices and things like that. I don’t know if your aware of it or not but there is a cookbook that he put out called Eating For Life and I can say from experience that the recipes are not tastless. In fact alot of them are really delicious. I really like BFL for the same reason I like this site. It was started by someone who really cared about people and wanted them to be happier with themselves. To motivate people he offered his red lamborghini as a prize in his first challenge! It wasn’t (isn’t) a money making scheme like p90x etc. You should check out his new site on transformation.com there are some really incouraging videos of people who’s lives have been changed following his plan. I personally think that BFL is a great foundation for those who know little to nothing about nutrition and exercise.
Thanks
I love and appreciate your site btw
God Bless
Emily

I can say food, water and sleep are my fuels like living being but also like metaphoric are my love, my work, goals etc. All this gives me the energy to keep going, other type of fuel. Maybe even more important, when speaking about love, or whatever that we just feel passionate for.

About food and eating, I prefer to make it an special moment, enjoyable! I prefer clean food and I enjoy eating it. And when I want a donut or chocolate or chips with chamoy (Mexican pepper), I just pick the BEST donut, chocolate or potato chip so I never felt tempted by any shame food, that works for me.

Hi Z
i have an experience, here it is (junk food vs Fresh fruit)
I have tasted junk food but it isn’t as all satisfying as fruit, Because with junk food it always leaves you feeling like you want more…and wanting more of the first bite you took ,cause with each bite it isn’t as satisfying as the first.
But with fruit you take one bite then another and it always gives you that genuine taste never less.
But i guess the reason we eat junk food is because it is advertised always tempting us, you have to admit that you don’t see a lot of fresh fruit adds unless its for a supermarket. I think if advertisers put on lots of adds about fruit then we would all be craving it.
With junk food we also don’t know what exactly is in it most likely something addictive. “But Fruit never lies”
Thanks
Theresa
Let me know what you think.

[...] here: The Problem With “Food as Fuel” | Fitness Advice, Workout Videos … Share and [...]

Did you ever read “Eating for Life”??http://www.amazon.com/Eating-Life-Bill-Phillips/dp/0972018417

It’s the recipe book complementing the “Body for Life” book.
I bought it many years ago and still am still getting ideas for recipes from it.
I can honestly vouch that the food is anything BUT bland.

It’s chock full of tasty recipes,even desserts!My only gripe is that I can’t find many of the ingredients in South Africa.
So I’ve used it many times as a guide line.

It teaches you about portion sizes etc but also keeps it simple at the same time since it’s not a “diet” but a lifestyle.

I don’t think people need to follow these as set in stone rules to eating but use it as a guideline.So far it’s worked for me :)

I have a hard time seeing food as fuel, its more like something to satisfy my hunger. I stay on track when I’m working because I work long hours and I pack my lunch, we can’t leave the job so my choices to cheat are limited. On my days off its harder for me because I’m on my time and if I get hungry I make an excuse that I don’t eat out that much why not get something I want. I could choice to make a salad with lots of vegetable topped with tuna but its hard for me to pass up that double cheese burger with fries when I know all I have to do is hop in the car and go. I have a hard time saying “this is better for me” rather than saying “this will taste better”.

I think what got us to cooking and over processing food is that need to enjoy food. That’s why I think that thinking of food just as fuel is the correct thinking.
That doesn’t mean we won’t enjoy food then, it just means that we will choose food based on if it’s healthy or not, not if it tastes good or not.

It’s really nice to see that you two are so devoted (I think that’s the word I’m going for) to your fitness and this site. I wish you wonderful time in Prague!
And your dogs are so funny, especially small one (Cali, right?) that cries, she remind me so much of my dog that is bigger than Charlie and cries if he’s left alone.

Hey! I’m from Dallas, just thought I’d say hello from one Texan to another :) I’m living in GA now and I miss home.

Haha, nice metaphor :) I’d like to be an Aston Martin DB9 8)

That’s a good way of putting it “naturally not want” – when I’m really in that mindset, it’s not really even like I’m depriving myself, it’s just weighing my options and genuinely deciding that – if I’m not hungry, I really don’t need that ice cream sandwich. and if I AM hungry, then I REALLY don’t need that ice cream sandwich, I need actual food – fruit veggies, granola, nuts, chicken – to keep me going instead of a sugar rush.

I don’t “hate” cooking, but it’s certainly not my specialty… which is why I’m jealous of people like you who CAN cook well and get creative with meals. It is exactly because of my lack of skill in the kitchen that I end up eating boring foods – rather than, for instance – someone I know recently had a health wake-up call and had to lose a LOT of weight FAST (under Dr supervision). Well, his joy of cooking has always been what’s made him so heavy. But when he saw that he had to change, his joy of cooking is just what made all of his healthy meals varied and exciting to eat regardless. I’m truly jealous.

yes. food is fuel. all it takes to have a good diet is common sense. If one is going to eat rich fat laden foods, then they must consider how that would effect their carefully put together workout plans. Me? I have a gluten intolerance….what’s more I happen to LIKE plates of spartan food, steamed veggies and tofu. It’s called eating clean. Personally, too much variety messes up my digestion.

Fuel or not, it certainly doesn’t work like Gas in the car.
Once you put Gas in the car it can remain there for years if the car didn’t move. However with humans once you eat it start working, you don’t even have to move.
Thus, i m in the opinion of supporting what is called “The Warrior Diet”, this diet works on raw food in the morning for fast consumption/digestion, and you do your workout as such at very little fuel, later at night you have your big meal after all the muscle fiber have been broken in a workout and ready now to be nourished to their fullest potential

“…Or does the metaphor strike you as inadequate, ignorant of food’s centrality in our lives?…” Of course NOT! Frag, what are going to live off exclusively, air?!? HA! Good look with that. Of course food is fuel. What is important is what kind of fuel we consume. French fries is fuel, but it’s one of the crappiest fuel around, like that ethanol crap. Real food like chicken, turkey, veggies, fruits, that’s what real food (fuel) is! Also people are expecting to go on some flavor trip when they consume a meal. The most boring foods leads to the best bodies.

To some extent, I have to think of food as a fuel otherwise (perhaps)I would eat a junk food or food full of articifical stuff. Food for me has a role of energising me, nutritioning me. When making choices what to eat, I do ask myself is this food beneficial to me or does it represent empty calories. i do enjoy eating healty meals, so for me it is also enjoyable. I enjoy cooking meals for others and it is a great feeling if they also enjoy the ‘home made’ meal.

I think of food as fuel and I also think of it as life.
I have been very conscious of my eating for quite a long time.
I am a firm believer in quality ingredients and also I feel that the whole process of shopping for food and also preparing it is really important.

Yes food is fuel and it keeps us alive, but it doesn’t have to be a dull experience, if one makes it a priority to pay close attention to food intake it really pays.

I love love to cook for people and to share. I also make pretty much everything from scratch. you will find no junk or candy or boxed processed or canned foods in my kitchen. If I had a yard I would grow my own vegetables like my father did.

fuel/food can be satisfying.

I think people get so hooked onto the idea as “food as fuel” that they forget that it can be a pleasurable thing. Maybe it’s because they’re so used to running for food as comfort, eating when they’re stressed or angry etc that the only way they can break those patterns is to think no pleasure should/can be derived from food. I was also one of these people but then I realised actually I can make healthy food that is a joy to eat, food that is comforting, food that puts me a happier mood etc.

Although I think food should primarily be fuel, that doesn’t mean that you live on a diet that is boring to you. I’ve heard of some people giving up adding spice to their food because to them it doesn’t have the nutritional value of something such as broccoli and that food is not supposed to be made exciting, it’s just supposed to fulfil one purpose. I try to make my own healthy food vibrant so that it not only fuels me but it’s something that I can enjoy eating. I think for some people to believe that food isn’t just fuel some how means that you’re out eating junk or don’t have control, which just isn’t true.

Hi, I would like to know….I do workout every day.I would better like to eat but i don’t know by where to begin. I do hypoglycaemia and i don’T found a diet for me! If you can help me I shall be thankful! Thankss!! And Zuzana your pants its so crazy! (with flowers;)) I like it!

& btw, I realize you’re not originally from Texas, and maybe you don’t like it there (or maybe you do, I hope :) but I still got excited since it is my home. I’m a bit jealous that you are there. :)

Hello,
I usually eat 3-4 meals a day, and not too much because i like to feel light when walking and hate to feel my stomach tight.And curiously, i like to wait a while before the other meal, to feel the hunger, and to be able to bare hunger.
In fact i just eat what i want, but my taste are pretty simple.
Of course i am carefull not to eat too much sugary things, and never have fast food, i hate coca cola and other soft drinks, i sometimes have a beer or wine, but these are not my favourite items.
I have pratically no meat (once in a while when i want some i just buy a good piece to a good butcher) and no diary product(cause i don’t like how i feel after eating it, and hate the smell of it), so i enjoy every meal.
Usually i have like split peas or lentils, or chickpeas, with rice and vegetables.i add onions, garlic, spices and herbs.
I like seitan, vegetables biscuits,vegan cakes(salt or sugar).
I put a huge amount of yeast with some peanuts, soy sauce, and oil(i don’t count oil, i just pour).
And once in a while i have chocolate, or chocolate paste ,or peanut butter,but i never overeat it, because i don’t feel the need to.What i tend to overeat is nutritional yeast.

For breakfast, i make my own bread, so when i wake up, the idea of eating cheers me up, and even sometimes when i go to bed i’m thinking about the good breakfast i’m gonna have.
I usually spend an hour having breakfast, reading articles on internet enjoying my chicory with soy milk and my toasted bread.

I was reading an article in Muscle and Fitness hers about what miss olympia ate to get her winning body, and was kinda grossed out. I love oatmeal but w/eggs I dunno. I tried it anyway and I still didn’t like it, but its like the high octane of fuel right…awesome protein and the right carbs. Its hard for me to think of food simply as fuel, it has to taste good. I challenge myself to make-over my favorite foods with whole ingredients, and treat myself to the occasional cookie, but its all home-made. I might not be the next miss olympia but I’m healthy look good and enjoy my food! :)

I definitely understand the point of this article, and I agree that viewing food as fuel can distract people from enjoying it. But I think you can think of food as fuel and enjoy it at the same time.

Thinking of food as fuel makes me consider what is in my food and whether eating it will be beneficial to my body. I wouldn’t put anything into my car that would damage it, and I shouldn’t put junk into my body. It also helps me to think of food this way because I am an athlete, and I need to make sure I am eating enough good things to prepare for workouts and also to refuel so I don’t jeopardize my training.

That being said, you can make so many great dishes from healthy ingredients (and great spices!) that taste great and make you feel great about what you’re eating. I feel better physically on a healthy diet as well.

However, I am living in a dorm with no kitchen and eating at a dining hall. Even though it’s not easy, it is possible to make it work. I like to keep fruits, almond butter, and oatmeal in my room to avoid junk for snacks as well. I spend a bit more money than those who only eat at school, but it is definitely worth it.

Finally, I have a question for Zuzana and Frederick. You said you work from your computer, what kind of work do you do? I am curious to know how you manage to live your wonderful lifestyle.

i consider myself in the very beginning stages of being a fitness and health enthusiast. im getting more and more fit by the day, but i have such a hard time losing weight. from the past couple of weeks, i have been doing better. the fact is that i DONT see food as fuel, but im afraid that if i really want to loose more weight, i might have to do that. hopefully, i can keep up with good results for the coming weeks as i have during the past two weeks, otherwise i feel like i will have to place stricter rules for my diet.

as of now, i dont want to be a calorie counter, who is constantly deprived of flavorful foods. i want to eat in a way i can stick to for my day to day life, not just a month or two. as a college student, it’s kind of hard, but i have realized that excuses dont do much when u want results, so i try not to let anything like that get in my way. i just feel like, if i mess up one day a week, i end up gaining like five pounds, and if i keep everything perfect the whole week, i still don’t loose much. but anyway, im trying to keep my positive outlook on everything and hoping for the best results

bodyrocktv
I think this article brings up another interesting point (one that I’m currently struggling with.) Not only does a balance need to be struck between food for pleasure and food for fuel but also between food and exercise. To go along with the car analogy…if you drive your car 100 miles a day your going to HAVE to fill up way more often than some one who drives only 10. The longer your workouts are the more hunger you will have as a result. This is my exact problem and why I’m super glad to have found bodyrockTV. For years I have been following the traditional bodybuilding fitness routine and although it’s gotten me pretty close to where I want to be, I’m still not exactly there. I enjoy having a lot of muscle however because I’m so hungry all the time I can’t seem to drop my last 2.5% body fat so I can reveal my:) 4-pack. I do eat 6 meals a day but my ravenous-ness doesn’t allow me to keep my portion sizes as small as I need them to reach my goal. I am still debating as to how I can address the issue of retaining my muscle mass yet toning down my workouts so I’m not so hungry all the time. I think the key is that if what you are doing isn’t getting you to where you want to be, you need to try other things. Just a thought….

of course food is our fuel because it gives us energy for our every day activities. it’s simple

Over this winter I found that my attitude toward food has changed. I had been training for a 50k run (it was on 15 Feb) and as I was learning to work in the cold over long distances found I became much more aware of how my body was burning calories and what happened when I wasn’t eating properly. I also discovered it was difficult to eat as many calories as I needed to, so I made much more of an effort to make the most of the calories I was consuming. In a sense I was thinking of food more as fuel, but as a result I went back to basics and kept things simple, lots of sprouted and raw foods, salmon, whole grains, and lots of nuts and olive oil to make sure I was getting healthy fats. As a result I felt (and still feel) much more energetic, and haven’t caught a cold all winter (well, actually way longer than that) despite spending hours running in temps below 0(f).

I think there is a balance between respecting food as a resource for my body and enjoying it, at the same time. For me, learning how my body was using the food I was putting in it really opened my eyes.

Great post. Lots to reflect on.

Hi Zuzana,
I see food as more then a source of energy.
When my wife was pregnant I made her raw juices and prepared sliced raw fruits and veggies for snacks.
She had so much beta carotene in her diet that our sun was born with orange pigment skin. It took a whole year for the color to become normal. We then started him on vita-mix smoothies.
by forth grade he was doing algebra and geometry.
Being he didn’t have anyone to teach him calculus he was able to teach himself calculus.
He’s now a teachers assistant at the high school even though he’s not yet in high school.
I believe he is testament to how the brain need the nutrients found in a large verity of fruits and veggies.
For those that make smoothies please let me share a little trick I’ve learned over the years.
Wash all your dark leafy veggies and shack dry.
Save the cellophane bags that your cereal in the box comes in, put them in the cellophane bags standing up and don’t over stuff.
If room stand them up in the freezer or lay them down without anything piled on top.
After it freezes remove the bag and crush the leaves into powder while in the bag with your hands.
Once crushed you’ll be able to store a lot in one bag and it’ll be easy to pour into your mixer to create smoothies.
When you freeze your fruits, veggies and nuts your smoothie won’t be pulpy to drink like when you use room temperature fruits and veggies.
Use water or fruit juices without sugars or sweeteners as your base.
The children love them.

I will be honest…I have always been messed up when it comes to food as an emotional eater…If I think too much about “Food as anything” my rational brain shuts down and all discipline goes out the window! Losing forty pounds has taken eighteen months and exercise, not big diet changes, has led the way. At first, I was a slave to any machine showing me how many calories I burned and kept a ledger in my head against the foods I had “cheated” on eating. SLOWLY, my anxiety levels and my emotions began to be soothed by exercize-both physiological; ie, endorphins, stress relief, etc and psychological; ie, confidance and comfort in my own skin. Soon my body began to make better decisions for me. All of a sudden, I was actually craving fruit and vegetables and slices of apple with natural peanut butter seemed emotionally satisfying as well as good fuel.

About two months ago, I had a paradigm shift. Instead of going into the gym and “punishing” myself for what I ate the day before with relentless long sessions on the cardio equipment, I began doing shorter, saner interval training and …not only feeling great with more energy to spare….I would then wake up the next day and seek out ways to reward my fine efforts in the gym the day before. Maybe it is a form of “food as fuel” but I don’t think so. I HAD TO PUT SOME EMOTION INTO IT. I now wake up and I am proud of myself for doing Zuzanna’s tough work out the day before, I place my hands on my abs and I can feel the muscles, I get dressed and I am HAPPY I can’t find anything to wear because it is all now TOO BIG. When I go into the kitchen, I think how can I reward my happy body with some good food. I used to think nuts were fattening and naughty and now it is fun to throw some on my oatmeal. Feta and olives and spinache and chicken…it all sounds so good and I smile!!

SO THE TRICK IS NOT TO PUNISH MYSELF FOR CHEATING THE DAY BEFORE. IT IS TO REWARD MYSELF FOR THE PHYSICAL EFFORTS I MADE THE DAY BEFORE. After a while, the days you eat right become the rule instead of the exception and the body has a memory of how good it felt to do so. Feeling good begins to override those quick emotional fixes of reaching for the chocolate chip bag. Now when I eat poorly it is the exception and there is a new sensation of it not really feeling so good. IT TAKES TIME. I am now at the point where I can’t exercise anymore than I do to fine tune my physique. The rest of the changes have to come from diet. Those abs are there for sure! But to show them off will have to take more care with what I eat. I just say, Never give up!

i too believe that most of us get caught up in this food for fuel dilemma.but it’s very important just as someone else has said, to enjoy the flavors and aromas of foods that we ENJOY once in a while.this way, if we actually savor our food and the eating experience, we are less likely to be “lacking” and wandering aimlessly all day in search of that missing “something”.we are less likely to overeat or binge if we actually sit down AT LEAST once a day and savor what we are eating.this is my belief and experience.

i recently read a book called “on defense of food” by michael pollan that deals with the problems with the modern american diet. he discusses that fact that americans have never been so obsessed with nutrition and diet as they are today and yet paradoxically they are the fattest and sickest they’ve ever been. he claims part of the problem is the idea of food as strictly fuel and the idea that nutritional elements can be isolated from their contexts (i.e. what nutritional elements they come together with in foods or the overall diet of which they are apart). he notes how americans are baffled by the fact that people in other countries eat butter on white bread and drink wine but are still thinner and healthier than the average american. i think this is definitely something to think about.

i dieted for 11-12 years in an attempt to be “thin enough” and eventually i just couldn’t do it anymore. i got to the point where i hated eating. the foods i thought of as “good” weren’t enjoyable, and the foods i enjoyed were “bad” and i felt guilty for eating them. now, i’m trying to focus on eating unprocessed foods including lots of home-baked goods. i eat real butter and 2% milk and have been enjoying eating much more. as others have experienced, i haven’t gained any weight even though i exercise less than i used to when i was at my thinnest. i think it’s a bad idea to go to either extreme – seeing food as just fuel or just pleasure. food serves many purposes in our lives and we should acknowledge them all. life’s too short to only eat salad and fish.

Good story about shifting attitudes :) Thanks

hi! i came up with a pasta recipe and I hope you like it if you get make it. I’m only amateur hehe.

ingredients:
-whole wheat penne
-chicken breasts diced
-1/2 C feta cheese
-1 small can tomato paste
-1 C milk
-1/2 C water
-some salt & pepper
-2 tsp hot cayenne pepper
-1 tsp ground red pepper
-1 TBSP olive oil
-1 onion chopped
-some chopped tomato
-can of artichoke quarters
-a bunch of fresh basil
-oregano
-4 cloves garlic

first you lightly caramelize onion and tomato, put salt and pepper. then put the chicken in..just until chicken is halfway cooked. Get a bowl and mix the milk,tomato paste, red pepper, cayenne, and almost all of 1/2C feta, but not all. mix it well and it’ll be pink-ish. pour this sauce into onion/chicken pot. Let simmer and pour the water, basil, oregano, chopped garlic, and let simmer for 10-12 more min. serve with pasta.

Oh, top with some feta cheese if you like.

oops sorrry! and put artichoke with the sauce mixture

Hello
Im from Slovakia . I told it because my english is not so good. And i have to tell, food is not for me only “fuel”. I m a cook and i can do from that “fuel” something amazing without it is bad for me and my body. But i really thing everyone want to enjoy that food witch is eating.

Yes, food as “Fuel”.

I haven’t read any books per say on eating well, I’ve looked over Men’s fitness magazines and Muscle Magazines for information on what to eat, but that only educates you so much. One person reply here saying she read an article on a girl who said “She refers to the foods that she consumes as “plain” foods.” Food is only as plain as you allow it to be. My Biology Teacher in College, who at the time was studying to become a Naturopathic Doctor (Doctor now). She said that foods of all types (junk healthy, fast food) should be taken in moderation. I hear this more times than ever, when it comes to a healthy lifestyle.

I learned a lot from her and went on to achieve 98% in her class. But what I learned most, beside almost every single function in the human body, is you have to understand what your eating and why your eating it, before you consume it. Its great to have these books tell you what to eat, and why you should be eating them, but get behind the food and understand what it does in your body, and how your body turns that into “Fuel”.

Your body is an organic machine, food is its fuel, and how you consume that fuel is up to you, but just because you choose to pick premium (healthy) over regular (fast/junk), doesn’t mean premium can’t taste like regular. So back to the girl who said her food was “plain”, that’s because she didn’t make she food her own, a book chose for her.

Example take one food idea out of any “diet” book and make it your own.

Food as Fuel!

i have a question for anyone who can give any insight…

have any of you ever used the food pyramid approach to fat loss. i mean, instead of counting calories or any such method, u just make sure that u get, for example, 4 or 5 servings of vegetable, 3 servings proteing, etc…

i am looking into this just recently and would really appreciate if any of u have any opinion or better yet, experience with it.

I am from a Greek background so naturally a lot of my diet is based around Mediterranean foods. I have done the whole ‘restricting calories’ and ‘detox diets’ and sure, I lost weight… but I was miserable! The best thing I did was stopped counting calories and getting scared of oil and dairy foods. I incorporate them into my daily diet and not only am I happier, but I have maintained my 15kg weight loss for over a year!

another saying that comes to mind is “my body is my temple”, so I am very choosy as to what I put into my body. Food as fuel? Certainly it is, but as many have pointed out, it is so much more than that. Food can be life changing (setting us up for disease with excessive junk food, etc), life saving (getting healthier when eating extremely nutritious food), social, sensual (who can forget the movie “9 1/2 weeks”..), emotional (bingeing or starving when stressed), bonding – like a family meal or a mother breastfeeding her baby….I guess I could go on forever, and in essence, food is fuel (no pun intended), and we’re so fortunate when we’re able to choose what we eat. I follow the 80/20 rule in order to respect my “temple” and keep it clean, but every once in a while I do bring in a cheesy, gooey pasta dish accompanied by glass of wine…or two. Thanks for the discussion forum :)

Thank you Thank you Thank you! This was an awesome post and I completely related to where you were to where you are mentally with shifting your thinking. I have never been a ‘will power’ person but once I gave it a solid 5 days cutting out the 2 hr cardio sessions, the refined sugars, alcohol and STOPPEd feeling guilty about full fat cheese and whole foods, I have never had more energy in my life. I even annoyed a co-worker today who commented that I seem “too happy”. Is there such a thing?!!? Thanks for posting this!

Hi abby,

I have read this book recently too and came to the conclusion that even the 30 day challenge Z posed 15 days ago is similar to a paleo style of eating that pollan suggests. After 15 days, I have lost 6 pounds and I STOPPED running for 2 hours a day. I no longer feel like I”m chasing numbers on the scale (well, sort of ;) and I have more energy today than I have ever had in my life.

Hello
I’m a figure competitor and I must say that the hardest thing is the diet,especially when preparing for a competition.
I love food and try to make each meal enjoyable. I use lots of spices in my foods and get very creative.

I’m excited to have found this wonderful web site. Love the different work outs which I have already incorporated in some of my daily routines.

It’s all about education and beating habits that can manifest into a problem , eating treats here and there is ok. My treats are dark chocolate so no when I eat normal chocolate ( I used to love sneaker or kit kat) they are way too sweet for me. Even fruit juices too sweet. restaurant foods are too salty as well so your body really adjusts itself. When I say to my boyfriend ” oh I feel Ive eaten so bad today” , he would ask what have you eaten my response: too much nuts or a cereal bar when I shouldnt have. I would like to perfect my diet so that each day I can vary the foods I eat but i include all the nutrients my body needs without supplementation.

IMPORTANT: people think that if they eat good nutritous food, that they are doing all they can to be healthy, have you thought about the bioavailibility of the food which is affected by cooking, not chewing properly or even stress? You might not be getting all that you want from the food you eat :S that’s what I want to learn to improve on!! Hope you’re all good and btw I faile dmy challenge of not eating sweets, I had a bite or two of a hot cross bun but I started two days ago and still going. :)

I believe that our society treating food as fuel is a modern convenience which is dangerously handicapping the individual from fully appreciating or even recognizing the natural world. When things were “tougher” in the western world and industrialization hadn’t quite matured, people were closer to the earth and our cultures were based heavily upon food: preparation, preservation, and cultivation.

Along with culture, many of these things are lost to the individual today. They buy a jar of pickles, some type of meat, some cheese, a loaf of bread, and some wine perhaps. Then they go about their lives focusing on whatever over-complicated and unnecessary or unique and inspiring preoccupation they partake in to satisfy themselves that their life is good enough. All the while paying little attention to the origins of their food.

If they think about their food, they think more about why they shouldn’t eat it than why they should. Why is this? It’s because we have too much and we are too separated. Some people go out to restaurants and actually pride themselves that they didn’t finish everything. Maybe they think they will be saving themselves 250 calories (Congratulations!)? This idea would be unfathomable to our ancestors.

Therefore thinking of food merely as fuel is a modern epidemic sprung forth from over industrialization. The reason why it’s important is simple; your health. While we’ve been busy focusing on other things and praising companies when they come out with new less nutritional food, so we can gorge ourselves without becoming rotund our meat supply is more diseased than ever, our vegetables are over-engineered and you have to specially clean them just to make sure you aren’t ingesting god knows what pesticide. Furthermore, so much of this garbage food is being churned out that much of it goes to waste and we as a people still entertain the idea of cloned cattle and modified vegetables as a necessary progression of our food chain?

Food is not fuel, food is life. Security of food was a primary reason we formed a complex society in the first place. So, when people subscribe to the stigma that “food is fuel” they are doing themselves and society a huge disservice. If people had more self control in general, we wouldn’t have any needs for special “diets” at all.

You can call it whatever you want, but the primary idea is that to partake in it without knowing or caring about it’s origins is a dangerous path to take with something so fundamentally unavoidable as eating. It’s one of the few things you actually have to do to stay alive.

–this all came out at once and i’m not proofreading it for errors so sorry if it doesn’t make sense. You are on this page, so I assume you care about your health and enjoy beautiful things. Be Healthy in mind, body and soul!

My dad used to say “look at the word diet carefully child…then tell me is it good to ‘die’ to a ‘t’?” I was so lucky to have such a smart man for a Dad.

Now days, when I use the word diet it just means all the foods I chose to use to “fuel” my body. Sometimes it’s easy to put together foods to amp up my energy. Then there are times you just want a treat. I have my special “treats” I eat when I just need a TLC snack (truely low caloric) snack :D lol – just kidding – fruit is my favorite naughty snack though… but when I “treat” myself I get expensive beautiful exotic fruits and I usually make a salad or large platter to share with my son with them. I have to be careful about our glucose levels so I generally have cheese chunks, or some type of nut to go with it.

I think it really helps when I want to pig out on junk food to say “ok” Mary Elizabeth you can pig out… spend the extra cash on some beautiful fruits and italian mozzarella :D :D…then I look forward to the treat and eat it instead of dinner that night lol. It works for me to not eat true sugar filled junk foods because I would get sick if I did eat those. And the best part is, I feel like I am cheating on more than one level when really it’s a healthy alternative to cheap processed junk filled with chemicals and refined sugars (yuck).

I think of food as both fuel and pleasure, and try to make sure it serves both of those purposes when I have my meals.
And I just have to say your workouts look awesome! You really are the perfect example of how a ripped woman looks, so strong yet so feminine. Can’t wait to try the workouts!
/Sara

Oh and btw, Maryam!
Most likely you’re underestimating how many calories you eat and overestimating how many calories you burn/day. I’m a calorie-counter and I can have whatever I want to eat…just as long as I maintain my target deficit every day. I bought a BodyBugg last year in october, and it is seriously the best tool ever. No more guessing and no more cheating, cause you wear the truth on your arm. Just a tip! ;)

I like this! I agree

I could not agree with you more! Well said Lish. Food is a source of life but to live one needs to enjoy, whatever pleasure it is you have it should always be with moderation as too much of something is never enough. And I agree with the food not being “real” food or healthy food and one should watch what one eat but sometimes it is also good to close ones eyes and just enjoy…..

Hello Zuzana & Frederick,

I would say, eat 80% fruits and vegetables.
That simple. I lost 25 pounds when I started eating more fruits and vegetables.
I agree that food is our fuel (especially live food).
Live food makes me feel more conscious and energized all the time. It changed my lifestyle drastically.
Here is a point, eat more live food than dead food.
You’re awesome!!!

I love what you said “food is life!” Real food is life. I’ve heard that microwaving food kills the enzymes in the food that are vital to our life and health. I realize that many many people microwave, and I wouldn’t go as far myself as eating only raw (which is a whole other movement; but I don’t own a microwave personally) Yes! Food is life. well said Jozef!

Hi Mélanie,
Just read our post in passing and thought I leav e a message, sorry to include myself into this I know your question was aimed at Zuzana :),

If you are not diabetic, or your hypoglycemia isn’t as a result of a medical condition then you can simply eat more complex ( harder to digest/Low GI) carbs ( Wholegrain and seeded bread, sweet potato, foods with alot of fibre are also good like beetroot. Before exercising eat an apple or something and after exercising have something like semi skimmed milk or juice or anything to replace the sugar you’ve used up during exercising to save your muscles being used up instead. If you are diabetic or suffering from a medical condition deffinetely talk to your doctor or make an appointment with a dietitian and discuss this :) I am still learning about this so just take my words as light advice and don’t follo anything unless you’re 100% sure!

hello:)

i was wondering if you could give us examples
of what your regular breakfast lunch dinner etc
is like…
im sure it would be very insperational ;)

thanks for ur comment sara,

actually the “problem” is that i hardly eat anything except home made food, which is usually some traditional south asian food–and usually the healthier versions of the already healthy meals. but because of this, i cannot estimate my calorie-intake…none of these meals have any nutritional info anywhere. also, i like zuzana’s approach of no calorie counting and im trying to find a way to get results through just listening to my body. i really hope that it works for me.

thnx agn though :)

Hello Zuzanna!!
I was wondering if you could provide me as well as your fans with more information about supplementing while working out. I am a women and it’s very confusing when there are so many competitive products out there telling you they are they best. If you could maybe tell us the ones that you use and why i think it would be such a great help! Thank you so much for making all your videos, you are a true inspiration to me!

Hello…
I am impressed with all of your simple examples. I really appreciate it..
Like Montse, I also would like to know what should be our regular breakfast, lunch and dinner…
Thanking you..
Regards
Omr Cedikey
9596161761

Hi Jennifer – I personally don’t take any fitness supplements of any kind. I believe that you can get what you need from real whole foods :)

Nutritious food is very important for those who work out. But I don’t see all foods working for everyone. So each person has to find what works for them from the good proteins and complex carbohydrates available.
I read a lot of the suggestions on various Internet health sites. One that I found was eating a hamburger when you feel tired and run down. I tried it and it worked for me.
I try to buy organic. I also take supplements which have a positive effect on my health.
I am 75 years old this year and go to the gym every day. Been doing it for years.
The good thing about these tapes, besides the valuable exercise information, is how little equipment you can have at home without having to pay expensive gym fees.
The important thing however, whether doing it at home or doing it the gym, is to stay motivated.
When I get a cold now it does not last more than a day. When I fell on my knee last year, my recovery was very quick with minimal injury.
As for my breakfast, eggs, including the yolks, toasted whole grain bread with butter, and coffee with a natural sweetener called Stevia. In my opinion you have to eat the whole egg for total nutrition. That is how nature made it. I avoid egg whites.
And butter is good for you but limit the amount. Butter has vitamins A, E and K. It has anti-oxidants and lauric acid plus other good things.
I sometimes have oatmeal and fruit. And on occasion I will have French toast with butter, organic, with organic maple syrup and of course coffee. I limit my coffee to 1 cup a day.

Good exercising

John Somoza
New York, NY

Hi- Americans are obsessed with the low-fat diet, subsequently eating highly processed food- especially foods labeled with health claims. The embrace of processed food all began during after World War II, and the lift on the ban that said all foods with ‘unatural ingredients’ didn’t have to be labeled ‘imitation’ food. Americans began eating this super-processed food, and less of what their mom’s used to make. Hence the new era of American diseases- Heart disease, diabetes, cancer..
Such diseases never happened on our Mom’s diet (pre WWII), or in any other non-western cultures.
The american heart association began bosting a food pyramid with carbs on the biggest step for us to consume, and fats at the top. All based on some study that claimed fat was linked to the western diseases- namely heart disease.
GUESS WHAT!!!
It hasn’t been advertised, but the latest research on heart disease links cholesterol accumulation not to our fat intake (the fat and cholesterol we eat doesn’t go into our blood stream), instead the simple sugars (i.e. fructose, high fructose corn syrup, sucrose) are found to create very small tryiglycerides in our blood- converting into cholesterols that block our arteries…
wow people, look at the bread you buy next time, does it say high fructose corn syrup, sugar……look at past, look at yoghurt…
heart disease from carbs, who knew!
OUr mothers and ancestors…..if we eat food as a culture (i.e. if your armenian eat armenian food, if eskimo eat blubber) or PreWWII americans eat lots of stews and homemade foods. we wouldnt have the western diseases, or the fat people!

See ‘In defense of Food’ by Michael Pollan,
i’m running late, but will find the research article that debunks the low fat diet and how it doesn’t reduce heart disease…

My question is about protein bars?.. Are they good or bad? What should you look out for.

Thanks so much:)

see above for references to the study by Dr. Krauss regarding the link between processed refined foods and sugars and heart disease. Fascinating that low fat diets are a myth!

Hi Zuzana.
How many servings of whole grain do you eat/day?
Im not to sure on how much to eat and i think i am over doing it because I love whole grain bread.
Thanks for everything:)

Zuzana, you may like the cookbook “Kitchen Express” by Mark Bittman. It is full of quick, whole food meals.

If I’m not mistaken, the hamburger helping when you feel run down is due to the high iron content in ground beef (at least that’s why I get feeling run down – iron deficiency – and that’s why ground beef helps me.)

I recently found out that black beans are also an excellent source of iron, so I’ve been making black bean soup when I used to make hamburgers/spaghetti with meat sauce – it helps to cut down on my fat intake. Just a tip to anyone wondering. :)

Is eating a very large bowl of fresh mixed fruit as
your lunch every day, good or bad for you or am I getting to much natural sugar.

hi Zzana and Fred have you done some research on metabolic typing its really interesting because even some great whole food can be good for you and bad for another person,im felling much better since i know that i am a protein type and eating that way peace:)

if you really want a protein bar the brand ELEV8TE ME are the most natural that i found! :)

Hey guys, I’ve been reading your blog for the past few weeks and I’d like to say that you are doing an excellent job. I’m greek and have been eating what you call real food and having regular exercise throughout my life so it’s kind of funny for me to read about preprocessed food and all. That is somehow connected with the view of food as fuel, it’s actually the opposite end. Since I was a kid, eating was always something like a ritual at my place, a ritual that involved beautiful smells, smiling hungry faces and a nice presentation of the meal, man, I couldn’t see food as fuel even if I tried! The kitchen is the room for pleasure with other people, as the bedroom is for private pleasure, isn’t it? Even when I moved out and lived alone, cooking was the natural thing to do. Shopping for meat, veggies and groceries in general takes me about an hour and a half per week and cooking about an hour per day. That’s not much, if I order food it takes about 30-45 minutes to arrive, it’s overpriced, it’s not tailored to my personal taste and I don’t know the quality of the ingredients. People, find greek, italian, french, spanish, indian and oriental recipes, they are all over the internet. Cook with care (I mean extra virgin olive oil is great but if you fry it to death it’s unhealthy), experiment, control what you eat, it’s easy and rewarding. I’ve traveled a bit, so I’ve incorporated quite a few other dishes, always checking the vitamins, calories, proteins, carbon hydrates that were included in each meal and played along. Also read as much as you can about food, even with contradicting sources you can make your judgment and use the information. Hey, you’ll have another topic for conversations too!
Anyways, keep up the good work, the workouts are great and correctly performed and what you write about diet are on the spot.
Oh and get well soon!

PS. As for time issues, I’ve been working two jobs for the past 5 years and I manage, you can too, improvise!

Great post John! I totally agree with all your points- and love many of the same foods. Well done, keep it up & stay strong.

Some many choices.
Zuzana’s advise is sound…Listen to your body!!!
I find the more I pay attention to how I feel each day, day after day, related to what I have been eating works like magic.
For me, each consecutive day of eating low-fat fresh choices not only adds to my overall energy level, but also makes the recovery from working out more efficient.
Eating like this for 2 weeks consecutive really starts to open my eyes to how food affects me. One meal of high(er) fat food will really slows everything down, make me feel lethargic, higher heart rate during exercise that normal. Recovery time increase.

Lower Fat Protiens: turkey breast, chicken breast, fish, beans, egg whites.

Higher Fat Protiens: red meats, dark meats, cheese.

Also balancing the PH level of my meals promotes for better metabolism.

A simple PH guide:

Animal Products: Acidic (also, alcohol, sugars)
Fruits: Acidic (milder than above)
Vegatables: Alkaline
Vitamins and minirals: Heavy Alkaline

The natural healthy pH levels for humans are…
Blood – 7.365
Spinal Fluid – 7.4
Saliva – 7.4
etc…

The pH scale is 0 (acidic) to 14 (alkaline)
So we are leaning slightly towards alkaline, but very close to the middle.

Imagine the work the body has to do to maintian this balance if we eat mostly one way or the other.
Imagine how inefficient the body is when out of pH balance.

The moral here is to eat plenty of vegetables with the protiens you eating to help keep the balance.

You ever eat a steak without any thing green with it?
It seems to sit in your stomach and gut forever.

you ever eat the same amount of steak (above), but with a large amount of greens (lettuce, broccoli, etc…). Feeling hungry in an hour or two.

Listen, listen, listen to your body!

Great discussion to all about food. FOr me I never talk about a diet. It’s always about nutrition. Diet has this stigma of a quick fix. Something you only do for a short time. The facts are that you have to have a plan for providing a life time of good nutrition for your body. I’ve commited to myself and my family that I want that for us. And so I’m constantly on the look out for great info about nutrition and there are plenty of truths around here. For us its all about choice. Good foods to not have to be flavor-less. Spices are wonderful if you will simply start trying to incorporate them into your cooking. Fat is not evil but there rae fats to stay far away from. Take trans-fats for instance. Just a year ago I didn’t even know these existed. Now I read every label and if it has transfat in it I put it back. I simply will not give this to my body or my kids. Good fats are all around us and are a vital part of a well feed body. Every time we choose to eat something sweet of that we consider a treat we do it consciencely. We look at these for what they are…something to satisfy my tongue. If you will slow do and enjoy every morse of that treat you will find you need only a little bit of what you use to need. Savor the Flavor! Great comments. Thanks for Zuzana and Freddie for the support.

Hi Zuzana,

Just wondering, do you still use Psyllium Husk in your diet? I just bought some from a health food store but I’m not 100% sure on how much and how often I should use it. is there a certain way you incorporate it into your diet? Thank you! ( :

-Lindsey

Hi Zuzana!

Your workouts are great! I have one question… diet has definitely always been the hardest thing for me, and especially since I have been a student at Penn State University (the #1 party school in America) for the past 4 years, I have had trouble keeping the calories low. I enjoy a glass of wine with dinner, evenings out with friends, etc. and I find that alcohol can really kill a good day of eating right.

Are you still able to fit alcohol into your diet? And could you possibly give us more information on how you do this exactly? How can I drink socially and responsibly, and keep the calories to a minimum? I really can’t stand beer… if that helps. (I apologize if you have already spoken about this, and if so, just let me know where I can find this on your site!)

Thanks and keep inspiring the world!

Love & Light,
Laura from Pennsylvania

Hi Miss Jay,
In what competitions do you compete, and how long have you been doing it, etc? I’m curious, as I’m interested in figure competition also. Thanks.

Hello to all! This web site is so inspiring to me. I grew up in a healthy family. My father is a martial arts instructor and as a rule we ate clean proteins and fresh fruits and veggies with all meals. As an adult is has been easy, at times, to fall into unhealthy eating habits. If one only looks at food as fuel then the enjoyment of the food experience is taken away. I have tried “body builder” diets, but failed miserably because there is no room for enjoyment of food. I can only eat so many egg whites during one meal. I believe that food must be enjoyed and shared. As a chef, one book that has helped me stay focused on nutrition and enjoying the experience of eating is The Eat Clean Diet, by Tosca Reno. While I do not follow it strictly everyday, it has been a great hand tool for success.

Hi Laura – we don’t really drink anymore in the “party” sense of the word – this happens but it is very, very rare. We do enjoy a white wine spritzer or two with dinner, or when we go out :) It may sound crazy but giving up on social “party” drinking was a bit like giving up on putting sugar in my coffee. After a while you just can’t imagine it anymore, and you completely lose your taste for it.

What’s the 80/20 rule?

Thanks

Hello Diane,

After a foot surgery and unable to compete in the woomens Tri-Fitness opsticle courses I wen for figure. My first competition was just this past September of 2009. I found this sport through friends and one of my local gyms. Made a few calls and found a wonderful veteran weight lifter/competitor that took me under his wing. Make sure when you do find someone that you ask all the questions you want to makle sure this person will be the right fit for you.
I’m extatic that I placed 2nd in my age group and plan on placing first this year. check out musclepapa.com for awesome pictures of the competitors.

Hi Z,

I eat at least 3000 Cals per day. Less than that, and I’ll bonk. Is it normal? I have your frame and size.

I’ve had to get off of the HIIT before, because it brought my daily Cals up to 4000 or more.

My Cals come from brown rice or whole wheat. I’ve tried fatty and sweet stuff, but they don’t fill me for the day (only for the hour).

hey guys!
i discovered a recipe that i just really want to share because its amazing; it satisfies a sweet tooth and is healthy! i call it “omlette pancakes”. i sort of invented it. i wasn’t really sure where else to comment, so i figured the last diet post would be appropriate.
you need:
-2 or 3 eggs whites (depending on the size of the eggs)
-1 whole egg
-1/4 – 1/2 tsp flavored extract (my personal favorite is vanilla or banana nut, but they come in a variety of flavors)
-fresh fruit (i use strawberries, blueberries or bananas)
-1 tblspn honey

heat up a small/medium skillet on high and coat with cooking spray. beat the eggs until somewhat fluffy. mix in extract and 1/2 tblspn honey. pour the egg mix into the skillet and let it cook for about a minute or two and turn and cook on the opposite side. when it’s done cooking, tranfer onto a plate and spread the other half of the honey on top to make a even thin layer. sprinkle fruit on top and enjoy!

i’ve made variations on this recipe: i’ve done it with cocoa powder and cinnamon. i’ve added walnuts on top. i’m still playing with different ingredients. so far, they’ve all come out yummy. the beauty with eggs is that they take on the flavor of whatever you add to them!

i love this recipe because it’s so sweet i feel like i’m cheating but it’s actually a healthy low-fat meal and its quite filling.

i hope you try this recipe and i hope you enjoy!

thank you :)

Thanks – we love it when you guys share your recipes :)

As I studied Sport Science in college the subject of food and diet came up all the time but in one of those rather passionate discussions my Professor made a very valid point/quote “what word do you get if you take the t out of diet”. I’ve always tried to remember that as I try to stay fit and eat well. It very important that we love what we eat and that we should get at least as excited about our food as we do the next pair of running shoes or fitness GPS.

Have Fun

80% of the time you eat clean. 20% of the time, you indulge a little. Ideally, those times are reserved for birthdays, holidays or special occasions when you feel obliged to partake and of course for the times when you’ve tried everything but you still have an intense craving. If you’ve taken care of yourself the vast majority of the time, this 20% will have a minimal impact on your overall health.

I had a personal trainer a few years back who always said to me “Food is Fuel!” I tend to eat too little for the workouts I do, so I really took it to heart. He put together a meal plan for me, which included the likes of 3 egg whites with oatmeal every morning, and then five meals of steamed veggies with 4 oz of fish or meat. While I still stick to the six meals a day, I now know that variety is extremely important. I was training for the Copenhagen marathon and, being a perfectionist, decided that every morsel of food had to fit within a certain plan. The problem with this plan, however, was that is was severely lacking in variety. So, I developed serious food reactions over the course of several months and became very ill for over a year. My adrenals and thyroid glands shut down – my entire endocrine system was in failure – I gained 20 pounds practically over night and lost all ability to continue training. I had to miss the marathon, go to hospital, and seek serious medical care. I was training too hard for the types of foods I was eating under the “food as fuel” mentality, and I was failing to get proper nutrition. Finally, after a year of going from doctor to doctor, I found a food allergist who correctly diagnosed the problem of my being reactive to certain foods. It has been a month and already I can feel a difference. I am training again, and with the help of Zuzana’s workouts I hope to lose the 20 pounds that have held on for the duration of my illness. It was a tough way to learn the lesson that variety in your diet is key, and that real foods – not protein shakes or supplements – are the best fuels for your body. If your endocrine or gastrointestinal systems are not working properly – then you will never lose the weight or be able to train as hard or consistently as you want to. I just need to keep it up so I can finally run the Copenhagen marathon!

Its not that complicated, calories in calories out, simple.

Hi Zuzanna,

I would realy love it if you would post a diet scedule for us. What you should eat every day. How much fruit etc.
I know that i find it very difficuld to eat healty but it is essential to lose weight and look good and see results from te exercises. Could you help me out?

Thanks!

hi guys ,do you know about kefir? its a so awesome probiotic whole food an article or vid about it would be nice peace!

I see food as our fuel, I mean natural less fatty foods. Limiting how much junk we eat is important, so we have to cut out Saturated & Trans out of our diet which extremely hard to do so. How can we limit how much oil we use?

Is eating too much nuts not good for me? I often dont have time to take lunch, so I grab my walnut or peanut bag and have that for lunch.

Hi, I’ve been hearing about this “banana diet” and was wondering if you (or anyone) had any thoughts on it. I’ve never done a diet before, but this seems so simple (essentially just eating banana(s) and water for breakfast?)and leaving the rest of your meals as they are (but still healthy). But I’m a strong believer in a big nutritious breakfast… Any thoughts? I really appreciate it!! Thank you!!

-Elizabeth

Folks, as Suzana has apparently said, you’ve gotta get in tune with yourself / your body, as to what you eat, or what not to eat, or when to eat, or when not to eat it, whatever it is, and how much. Modern foods have their benefits, take advantage of them as your body chooses [example white flour products(though it's been in use, essentially, for a couple thousand years plus), probably fortified btw, it's ok, just depends on you, and the balance with the rest of your diet, and the food it's used with or part of, and how it's prepared]. Let your body direct you. We are modern humans. Diet has very likely been a big influence on our development, and our evolution.
We’ve come a long way baby. Let your body direct, and accept, reasonably.
Have a smoke and a drink,… if that’s you…be who you are.

Don’t smoke :)

In my line of work we use food as a way to purify the body. But there are certain times when it is imperative to cut back (remove) and a certain time to rebuild and replace. Diet is not the only way to accomplish this. I really feel for so many, and for myself as well, that diet has consumed us so much that we use it to determine how we feel. Many of us base the quality of our day on how we’ve eaten. We are really good if we’ve gone low carb and have measured our food and counted every single morsel that we’ve consumed and we are “bad” if we’ve gone over the “allowed” limit.

Nutrition is not nutrition anymore these days. Nutrition, as it seems to me, has become punishment for all the “bad” we’ve done. Yes, there is a huge obesity epidemic in our country and yes, there needs to be a change. But I’ve seen, again, myself included, and mostly women, take it to such an extreme, that we’ve taken the joy out of eating. It affects so much more than what is shown on the outside. There are major health consequences to being to strict with our diets. Osteoporosis is just one of them.

Life is too short. Everything in moderation is key. I’m still learning and I love that there are sites like this to keep me on track.

Thanks so much!!

My diet is almost 100% raw vegan so there’s always at least two things going on when considering food: its source and its sustenance. But there’s more to it than these alone. My interest is not only the “fuel” your meal provides but also whether it’s been biologically or chemically modified or not, whether it’s been locally grown or not and how harvesters are treated by companies.

There are numerous considerations available to you when constructing a diet. Indeed fuel is absolutely essential but how you eat is not only a statement about what you think of animals but its also a testament to your ability to be conscientious about what your hard-earned dollar ultimately sponsors.

When all is said and done a candle-light dinner is all the sweeter when the meal you’re about to enjoy not only supports your lifestyle but also supports those that deliver your “fuel” in an environmentally considerate and life-supporting way.

Thanks for the vids and the forum, Zuzana!
XOXOXO

hello guys,
I’m an old fashion southern girl, born and raised. So highly fattening foods were apart of my daily life. It took a while for me to get used to eating 5 small meals a day. I have added a lot of steamed vegetables to my diet and cut all the greasy fried foods. I must admit I do have more energy and I am seeing better results when combined with my excercising. In the past I would do one or the other. I would diet without excercising or I would excercise without dieting, of course neither of these two approaches worked. But I must admit that once a month, if I have workedout consitantly and followed my eating plan, I will have one of the foods that I love. I think of it as a reward for all of my hard work. Then I see how long I can go without giving in to the temptation. Last time I went two months without eating anything unhealthy. I think of it as my own personal contest to learn the disipline myself when it comes to food and and improving my life. much love from the usa

I think of “bad foods” how many people think of smoking. Multiple studies have shown that consumption of animal products (mainly red meat and dairy) is tied to obesity and heart disease. Why would I consume something that I knew would make my body want to be fat and unhealthy? The same goes for highly processed foods – they’ve been tied to cancers and obesity. To me, there is just no reason to eat these things! I have no problem with eating simply (mainly raw vegetables)because I feel great and look better when I do.

Vegens need to realize that corn would not exist in its current form without our ancestors changing the chemical and genetic makeup of maze starting 12,000 or more years ago. Yellow bananas don’t exist naturally, a product of human tinkering with wild plants to produce edible versions. Humans have been genetically alternating food for sometime now and it’s real silly to get worked up over it.

I have experienced the same situation. I started counting every single calorie that i consumed and oh my, i was getting really stressed. i just couldn’t eat any carbohydrates, dairy products etc. But i realised counting calories wasn’t really the best choice for me to loose and maintain weight. I now basically eat anything, but a small portion. However i try my best to stay away from sugar, carbohydrates ( i still have some in every meal) and fat that are from processed foods. instead i find them in whole/natural foods like fruits and nuts. im not being over-strict to myself about eating so i don’t get stressed and my body actually functions better and actually feels healthier. I eat 3 meals a day and 2 snacks. and i try to exercise 6 days a week. im really happy now. :)

I am in a cooking rut- I tend to stick to a few simple recipes due to a very busy schedule. Would like to know your favorite cookbook(s) for for healthy, simple meals everyone thanks!

The main reason I started eating healthier is because of a simple philosophy I ‘think’ that I thought of. Who knows, I’ve probably heard it before and am remembering it as my own idea. It goes with the fuel as food thing.

Really, food is fuel for your body. That’s why we eat. So, if we’re eating say Mcdonalds or BK everyday… it slows us down, right? The fat makes us slower, makes us feel gross, and it just does nothing good. In fact, when you start cooking REAL foods (like your healthy butter chicken recipe..YUM) fast franken-foods don’t even taste good!

So think of it this way – what you put into your body is what you’re going to get out of your body. If you eat nasty, greasy foods you are going to look/feel nasty, and be fat and unhealthy. If you eat lean meat, fruits & veggies – you’re going to be energic and happy. It makes perfect sense.

I’m just sad I didn’t figure this out sooner.. I have about 50 lbs to lose before I’m my healthy weight. But, hey, that’s better then some can say.

Thank you so much you guys! I feel like you’ve helped me become a better person, be happier by providing encouragement and healthy meals.

Keep em coming. ;)

Love from Texas,

Kelsey

Its not that simple… are you saying if i eat 2000 calories of pure sugar all at once, right before i go to bed… and nothing else all day that i am going to have the same physique as say, my clone who has an identical lifestyle? What if i eat nothing but the one meal of sugar and my clone eats 5 small well balanced meals from various healthy sources (adding up to 2000 calories) that we are going to look the same? The answer is heck no… calories in vs. calories out is rule number 1 but it isn’t all encompassing by any means. Fitness and health is a complicated puzzle.

Ahoj Zuzana, pisem v slovencine, dufam, ze si este po cesky nezabudla :) Musim povedat, ze lepsie zenske telo som este nevidela. Wow well done! Moj priatel objavil tuto stranku a odvtedy som odkukala zopar work out, ale este stale mi to pride strasne tazke. Chcela by som sa ta opytat na tvoje stravovanie, aby si napisala napr. taky tvoj denny jedalnicek, to by bolo cool, alebo viacej receptov a ci niekedy mas aj dni, ked si dovolis jest vsetko co vidis.
Dakujem velmi pekne a vela stastia!

I used to look at food as fuel for all of my workouts, until I realized that bodybuilding magazines brainwash you into all these supplements and before you know it, you are eating 3 full meals, 2-3 shakes and 2 snacks per day. The worst part about it was I was lifting on a full stomach and I always felt bloated and hungry, even though I had the biggest physique of my life. Now my daily goal is to burn atleast 500 calories, and that combined with my RMR of around 2100 calories gives me 2600 calories net just to maintain my bodyweight, which has been slowly decreasing over the past year. I rarely reach a 2600 calorie day of food, holidays/vacations being the exception. My one rule I have stuck to is absolutely no sweets unless it’s a special occasion, birthday, wedding, holiday, etc.

Anyways, thanks so much for the incredible workouts! I use alot of the moves in my Group Ex. classes I teach, and our members love having fresh moves every week, all thanks to you!!!

I see food as fuel, yes, because that’s exactly what it does for our body. But I prefer to fill my body with Premium instead of Regular. :)

I like food. I ENJOY cooking. I like to see what other people think of my cooking. I DO go to extents to make it healthy or take old favorites and improvise for healthier versions.

Portion control is another part of food as fuel. You don’t put less than you need in your car, or more than you need in your car, you put exactly what you need to make your car run for as long as you need it to. So when you eat, why would you put in less than you need or more than you need. Less makes you lose muscle, which is bad over all, and more make you gain weight you may not want or need.

There aren’t really any bad foods. It’s how much you eat. One study says a food is bad, another says it’s good. Moderation is the key. Eat a variety. Eat small portions. Stay away from Fast Foods and cook fresh. You’re good to go. :)