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The Abdominal Exercise Myths 4B- ” So what the hell can I eat?? – Tips for fast, effective label reading & shopping!” October 4, 2009

Posted by fitmontclair in Abdominal Training, Fat Loss, Nutrition, Organic Food & Farming.
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I hope by now it has set in that what you eat is MORE important than exercise when it comes to the appearance of the abdominal wall and that the reason many people fail in flattening their abdomen is because they are eating all the WRONG foods and getting inflammatory immune responses – if not please go back and read last week’s post 4A.

The term “WRONG” foods has to do with food allergies, sensitivities, and intolerances and these are VERY INDIVIDUAL & UNIQUE  to each person. These foods cause swelling, bloating and distention in the abdomen, leakage of fluid into extracellular spaces and all the other digestive, cognitive, and inflammatory problems I listed last post. They also play a role in auto-immune disorders.

As usual I am going to provide a source of information to back me up in addition to the books from last time. Here is a great podcast on the topic (make sure you have your computer speakers on – or download it as an mp3 for your Ipod):  

Food Sensitivities – Is your diet making you sick?

And a great article by gastroenterologist  Scot Lewey, M.D.

So just as it is critical to have a physical assessment to base your exercise program on, you need a valid test to base your nutritional program on and not blindly follow the archaic “calories in / out” model. A food allergy/ sensitivity/intolerance test will determine which foods your are sensitive to so you can remove them from your diet. I will go into in detail in another post, how the absurd thought of trying to exercise, massage, pound, wrap, squeeze,  and or use any other type of witchcraft to get rid of abdominal bloating is just a waste of time & money and counterproductive at best! You need to remove the offending foods to make rapid, visible, and PERMANENT changes!

I want to move on to some simple rules / techniques to make shopping for healthy foods easier. Many of you are not having reactions to the foods but often the additives, preservatives, colors, dyes, chemicals etc in the food and MANY OF THESE ARE HIDDEN FROM YOU AND NOT LISTED ON THE LABEL – THANKS TO THE FDA –ONE OF THE MOST CORRUPT ORGANIZATIONS IN THIS COUNTRY!!

The little known FDA  G.R.A.S  law is keeping many of you swollen, bloated, overweight and sick!! This law states that if certain additives, preservatives, chemicals, dyes etc are below a pre-determined level they are considered Generally Recognized As Safe (G.R.A.S) and they DO NOT HAVE TO BE LISTED ON THE LABEL!!!!

Here’s an example, you think you are buying a healthy protein drink to have after your workout – being health conscious you read the label and see the following:  Whey protein, Milk protein, stevia and artificial strawberry. You think this is an o.k. food because there is no sugar, no Nutra-sweet (deadly neurotoxin saved for another post!) it only has protein and strawberry flavor. There are only 4 ingredients and none of them sound like dangerous chemicals – Here is what is legally LEFT OFF OF THE LABEL THANKS TO THE FDA  G.R.A.S  LAW

– ALL OF THE FOLLOWING CHEMICALS & ADDITIVES NOT REQUIRED BY LAW TO BE ON THE LABEL OF A PRODUCT CONTAINING ARTIFICIAL STRAWBERRY  (Thanks FDA – Glad you care so much!!!)

amyl acetate, amyl butyrate, amyl valerate, anethol, anisyl formate, benzyl acetate, benzyl isobutyrate, butyric acid, cinnamyl isobutyrate, cinnamyl valerate, cognac essential oil, diacetyl, dipropyl ketone, ethyl acetate, ethyl amyl ketone, ethyl butyrate, ethyl cinnamate, ethyl heptanoate, ethyl heptylate, ethyl lactate, ethyl methylphenylglycidate, ethyl nitrate, ethyl propionate, ethyl valerate, heliotropin, hydroxyphenyl-2-butanone (10 percent solution in alcohol), a-ionone, isobutyl anthranilate, isobutyl butyrate, lemon essential oil, maltol, 4-methylacetophenone, methyl anthranilate, methyl benzoate, methyl cinnamate, methyl heptine carbonate, methyl naphthyl ketone, methyl salicylate, mint essential oil, neroli essential oil, nerolin, neryl isobutyrate, orris butter, phenethyl alcohol, rose, rum ether, g-undecalactone, vanillin, and solvent.

These are the chemicals that are LEFT OFF the label and are allowed to be SUMMED up as “Artificial Strawberry”

The label for your protein drink should read:

Whey protein, Milk protein, Stevia, AND amyl acetate, amyl butyrate, amyl valerate, anethol, anisyl formate, benzyl acetate, benzyl isobutyrate, butyric acid, cinnamyl isobutyrate, cinnamyl valerate, cognac essential oil, diacetyl, dipropyl ketone, ethyl acetate, ethyl amyl ketone, ethyl butyrate, ethyl cinnamate, ethyl heptanoate, ethyl heptylate, ethyl lactate, ethyl methylphenylglycidate, ethyl nitrate, ethyl propionate, ethyl valerate, heliotropin, hydroxyphenyl-2-butanone (10 percent solution in alcohol), a-ionone, isobutyl anthranilate, isobutyl butyrate, lemon essential oil, maltol, 4-methylacetophenone, methyl anthranilate, methyl benzoate, methyl cinnamate, methyl heptine carbonate, methyl naphthyl ketone, methyl salicylate, mint essential oil, neroli essential oil, nerolin, neryl isobutyrate, orris butter, phenethyl alcohol, rose, rum ether, g-undecalactone, vanillin, and solvent.

BUT THEN YOU WOULD THINK TWICE ABOUT BUYING IT – AND THAT IS NOT GOOD FOR BUSINESS!!!  Your health & fitness is BAD for BIG BUSINESS!!!


Of course here is my reference for this:  Excerpt From Eric Schlosser’s book ‘Fast Food Nation’ (Houghton-Mifflin, 2001)From The Atlantic Monthly. Copyright © 2001 by The Atlantic Monthly Company. All rights reserved. The Atlantic Monthly; January 2001; Why McDonald’s Fries Taste So Good – 01.01 (Part Two); Volume 287, No. 1; page 50-56.

To better understand the adverse reactions all these additives, preservatives, dyes, and colors can have on you and your family’s health please consult a food additives dictionary  – IGNORANCE IS NOT AN ACCEPTABLE EXCUSE WHEN IT COMES TO YOUR FAMILY’S HEALTH!!


So that was the first rule in label reading – DO NOT BUY OR EAT ANYTHING WITH THE WORD ARTIFICIAL ON THE LABEL!! –The term “Natural” is also a crock, there are many dangerous chemicals and substances that are naturally occurring as well i.e. lead, mercury, aluminum, arsenic, insects, animal waste etc – ALL can be lumped under natural and allowed in food! (Anyone remember the old Hebrew National commercials from the 70’s  – They had it RIGHT!)

Here are some other quick label reading tips / rules you need to follow to be able to choose healthy foods for you and your family

1) Ingredients are always listed most to least on the label

2) DO NOT buy a food with more than 5 ingredients on the label

3) DO NOT buy a food if these are on the label – corn syrup, high-fructose corn syrup, HFCS, sugar, cane sugar, sodium chloride, aluminum, alum, aluminate, MSG, glutamate, glutamic acid, partially -hydrogenated oils, hydrogenated oils, aspartame, nutra-sweet, splenda, sucralose.

4) DO NOT BUY a food if you CANNOT pronounce & UNDERSTAND everything listed on the label!!

5) Buy as much FRESH organic fruit, vegetables, wild raised fish and free-range organic meat & poultry as possible – Non organic foods have pesticides, chemicals etc – all can have negative health effects. NON-grass fed beef & poultry (EVEN if organic) has gluten & soy in it from the animal feed and can trigger allergic reactions & inflammation!! (Remember Soy is NOT a health food! – more on this in the next post)

Here’s examples of what safe / healthy food labels look like: (notice only 1 healthy organic food on label)

Organic Apple

Organic Spinach

Free-range organic chicken

Organic brown rice


Here are the simple tips to make food shopping easier:

1) DO NOT shop when hungry (you will buy on impulse!)

2) SHOP ONLY the outside edges of the store – All the fresh, perishable foods are on the edges. All the food with the toxic chemicals are in the center of the store because they are designed for long shelf life – i.e. if it comes in a can or box leave them there!

3) Have a shopping list and only buy what is on the list!!! (even better join a food co-op that delivers ONLY fresh food!!)

4)  READ all labels and remember the 5 ingredient rule !

5) If it wasn’t around 10,000 years ago – DO NOT EAT IT

6) If  it has parents, eat it!!!  (provided it is free-range, organic)

5) Support your local organic / Biodynamic farmers when ever possible

Well I know this is a lot to comprehend, just remember you can’t be 100% perfect – your goal should be to follow an 80/20 rule – if you eat the proper, fresh foods that you are not sensitive or allergic to 80% of the time, your body and immune system should  be strong enough to handle the other 20% of the time these foods may not be available.

Up next : The Abdominal Exercise Myths 4C – More on the big 3 food allergens and carbohydrate addiction  or “Was Dr. Atkins right all along??”

As always, Stay Strong, Stay Healthy – STAY AWAY FROM PROCESSED FOODS!!

Gordon

For those that want fat loss programs that work FAST and are based on healthy foods, here are some products that I have used with my clients and endorse:

AWESOME FAT LOSS PROGRAMS!!

REMEMBER:  MY 4 week “Skiing from the Inside / Out!” pre-season conditioning & injury prevention class begins on Tuesday Oct. 20th at The Adult School of Montclair – click here for info & to register:

Skiing from the Inside / Out! – with Gordon Waddell, PES,CSCS,CES

P.S. If you would be interested in attending a “hands-on” Abdominal training workshop with me, e-mail me or post a comment and if we get enough people I will do it “live” for all of you – just let me know!

Follow all of the “Abdominal Myths Series”- Just click the links below:

The Abdominal Exercise Myths or “I do 200 crunches a day and I’m still fat, and now my neck hurts?” – Part 1

The Abdominal Exercise Myths – Part 2 or “What do you mean I stand funny and have a big @$S !”

The “Abdominal Myths – Part 3A ” What do you mean ‘The crunch machine’ at the gym is useless and causing my back pain?”

The Abdominal Exercise Myths – 3B “Crunch-FREE Exercises for Rock Hard Abs & a Solid Steel Spine!”

The Abdominal Exercise Myths-Part 4A “You can’t make chicken salad from chicken s#it!” – The role of nutrition in abdominal function

The Abdominal Exercise Myths 4B- ” So what the hell can I eat?? – Tips for fast, effective label reading & shopping!”

The Abdominal Myths 4C- Why Soy is NOT a health food! or “The DANGERS OF SOY and why my SON has BREASTS!!!!”

The Abdominal Myths 4D – The Problem with Pasteurized dairy, food allergies & addictions OR Why we need RAW Dairy in N.J.





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