In just a second I’m going to show you how to overcome bad eating habits.

But first…

Amy and I were just in New York City this past week. (This is a picture of us at LaGuardia waiting for our return flight)

It was a great trip filled with about 30 km of walking and two days of US Open tennis in blistering heat that left us absolutely exhausted by the time we returned home on Wednesday night.

Not only did we cover almost all of Manhattan by foot but we also got to see Roger Federer make history (again) with an amazing between the legs winner in his opening night match!

I’ve always wanted to go to the US Open and I’m so happy that we got to attend the event and see a lot of New York – all in just 3 days.

Here’s a picture of opening night at the US Open inside Arthur Ashe stadium.

What an awesome experience. If you enjoy tennis, this is one event you’ve got to attend.

Eating on the Road

As you can imagine, there are tons of great restaurants in New York and we did enjoy our fair share of them. And for the most part, the food we ate was healthy whole food. Although it wasn’t a “raw vegan” culinary trip, we did drink tons of water and got in some fresh fruits whenever possible.

So overall, other than some serious leg and foot soreness, it was a great trip.

But sometimes, eating well while traveling (or in general) isn’t that easy. For instance, a lot of you have asked if I eat healthy all the time…

And the answer is…

NO.

I do my best to follow my 80-20 rule of eating well but I also allow for some “guilty pleasures” (ie. a latte and croissant), especially while traveling.

Nonetheless, eating well isn’t always easy.

And that’s why today, I want to share another great video with you on how to overcome bad eating habits.

If you’re having a tough time eating well at home or on the road, you’ll want to watch this video.

In it, you’ll discover one my most powerful tricks for overcoming any bad food addiction and getting back onto the healthy eating band-wagon.

Click PLAY to watch today’s video on overcoming bad eating habits…

September is here…

Need to “shake up” your diet and start eating healthier…much healthier??

The kids are back to school and, for many of us, September marks a new beginning. The summer indulges are over and now it’s time to get down to business. And that means getting healthier.

If you’re summer’s been a bit too glutenous, then now is your chance to take make a change.

Are you ready to start eating healthier, lose weight, and enjoy more vitality than ever?

If so, then click here for a structured and proven way to eat healthier…for good!

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Today’s post is all about giving you the goods.

Specifically, I’ve put together a lengthy, yet highly important video that will give you some amazing weight loss help to help you overcome many of the most common weight loss challenges that everyone shared in one of our previous posts.

I read each one of the 115 comments and lumped the many of your weight loss concerns into the following 8 themes…

• snacking (during the day or night)
• lack of motivation to exercise
• being influenced by others (ie. traveling, staying with others), lack of support
• lack of self control (eating too much, too little, etc…)
• always hungry (lack of quality nutrients??)
• emotional eating
• not wanting to workout because of soreness from previous one
• the yo-yo effect

And as I promised, the following video will answer ALL of these issues. This is a 40-minute video so sit down tight, grab a green juice, and grab a pen and paper to jot down some notes.

It may be the best 40 minutes you spend today!

Need help losing weight?

Here are 2 very helpful resources (click on each one to learn more).

=> Eating for Energy

Healthy eating for weight loss (includes a 12 meal plan + 120 raw food recipes)

=> Fitter U

iPod weight loss workouts (12-week fitness program with me on your headphones providing virtual coaching wherever and whenever you want – great program for beginners.)

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You are not going to believe this!

Wait….

Maybe you will???

Recent research has shown that rats can become physically addicted to a diet that is high in junk foods and prefer to starve themselves rather than go back to eating healthy food!

Let’s look at the details of this research…

In a series of studies conducted over the course of three years and published in the journal Nature Neuroscience, have shown that feeding rats unlimited amounts of junk food leads to responses to similar to that seen in patterns of drug addiction — even down to the changes in brain chemistry.

In their first study, the researchers fed rats either a balanced diet or the same (balanced) diet plus unlimited access to junk foods, which included processed meats and cakes.

And would you believe it…?

Within a short time period, the rats on the junk food diet began to eat compulsively and quickly became overweight.

The researchers stated the junk food rats were eating TWICE as many calories as the balanced diet rats. It’s no wonder that they gained weight so easily, as know that gaining or losing weight comes down to calories in MINUS calories out.

But what caused these rats to eat insatiably?

The researchers hypothesized that the rats were eating compulsively because, like drug addicts, they had become desensitized to smaller amounts and needed more and more for the same rush of pleasure.

Many recreational drugs work by directly stimulating the brain’s pleasure centers, particularly the dopamine receptor known as D2. Overstimulation of this receptor causes the body to start producing less dopamine, leading the addict to compensate by taking more of the drug.

Since dopamine can also be released by pleasurable activities such as food or sex, the researchers speculated that food addiction could develop in the same way.

To test their hypothesis, they then took the rats from the first experiment and hooked their brains up to a device that would directly stimulate their D2 receptors when they ran on a wheel.

Rats eating a junk food diet ran on the wheel significantly longer than rats fed a normal diet, suggesting that their receptors had indeed become desensitized. This “profound” desensitization occurred after just five days on a junk food diet.

However, I would inject that their endurance may also have been greater because of the HUGE calorie surplus the junk food rats had to fuel their wheel running.

Nonetheless, the researchers once again stated that these rats were showing behaviour almost identical to drug addicts – for instance, a lack of self-control.

In the third test of their addiction hypothesis, the researchers used a virus to block the D2 receptors in healthy rats. All those rats soon became compulsive eaters.

After observing this, they noted that this was the most complete evidence to date that suggests obesity and drug addiction have common neurobiological underpinnings!

Pretty incredible, isn’t it.

But it gets even better…

Having established that the junk food rats had become addicted, the researchers wanted to know how far this addiction would push them.

So they took both junk-food addicted rats and rats that had not previously been exposed to such food, and exposed them to electrical shocks whenever they ate junk. Rats that had just been introduced to junk food quickly stopped eating it, while the addicted rats ignored the discomfort and kept eating.

Perhaps the most shocking finding came when the researchers took away the addicted rats’ access to junk food and started feeding them only healthy rat chow again — the same diets the rats had eaten as pups.

When junk food was no longer available, the rats simply refused to eat for two weeks!!!

They essentially starved themselves – voluntarily!

This whole area of addiction is fascinating and it can possibly explain why so many people have a very tough time changing their dietary habits for the better.

Especially, when you consider that most junk foods contain “addictive” substance like MSG and high-fructose corn syrup, it almost seems that it’s an uphill battle if you’ve been subjected to such foods.

I think it’s also helpful to remember that if you’ve been struggling to change the way you eat and you have not succeeded, then it might not totally be your fault. Obviously, you need to take responsibility for your health but when you consider that there may be a physiological addiction, it’s going to take a lot more will power (and perhaps other means) to change your ways.

And we’ve all been there.

I grew up on bread, pasta, cereal, and milk. Sweets have always been my downfall. I know first-hand how tough it can be to eat healthier when you’ve been exposed to processed foods your whole life.

But I know that we can do it. You can do it.

But It Takes a Decision

You must decide which way you want to go. If you want to eat for better health, then you must decide to do so. And don’t worry, it will be tough – initially. But as with anything, once you get the ball rolling and you build momentum, you will be unstoppable.

Oh…

And another great strategy is to simply radically alter your internal physiology!

What do I mean by this?

Well, generally, we are addicted to what’s in our blood – ie. the most common foods we eat. Most often, our blood is far too acidic. One of the most effective remedies for this is to inject a massive amount of alkalinity into your body.

I find that drinking several green juices a day can help.

This is actually I’m doing right now. My personal goal is to drink 1-1.5 liters of green juice everyday. I know that recently my diet hasn’t been as clean as it should be and I know it’s not going to miraculously change it itself overnight.

So that’s why I’m turning to my good friend – the green juice.

=> Have you struggled with food (or other) addictions? Has anything helped you overcome them?

Let’s get at least 100 comments and I’ll be back with some more tips on how to overcome food addiction.

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After almost a year in the making, Fitter Than the Pros is finally live and ready for you.

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=> http://www.FitterThanthePros.com

Because FTTP is brand new to the market we’re celebrating with a special 3-day sale, which ends at midnight on Thursday August 12, 2010.

Grab your copy before then and you’ll instantly SAVE $60 OFF the regular price and get 3 awesome bonuses worth $450 – ABSOLUTELY FREE!

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You guys did it!

CONGRATULATIONS and THANKS for meeting the 50-comment challenge on Thursday’s post about what to eat or drink after your workout.

It was great to find out what many of you are refueling your bodies with after a workout. Overall, a lot of your “meals” are pretty good. They definitely gave me some more ideas.

As promised, for meeting the 50-comment challenge, I have another amazing workout nutrition video for you today. This video deals with ALL aspects of PRE- and POST-workout eating.

So, you’re going to get the “low down” on what to eat before and after your workouts and which food sources are your best friends when it comes to carbs, proteins, and healthy fats.

Watch the video here…

But wait, there’s more!

I also mentioned that I would share 3 of my favourite post-workout recipes with you as well.

And here’s a little secret…

You can actually use these as your pre-workout meals/snacks as well!

Yuri’s “All Natural” Sports Drink

This is my “go-to” sports drink after a sweat fest in the gym, outside, or after a game. It tastes better than the Gatorade and doesn’t have all the nasty dyes.

To prepare, just mix everything together in a glass.

500 ml water
2-3 tbsp pure maple syrup
Juice of 1/2 lime
Juice of 1/2 lemon
Pinch of sea salt

The Ultimate Green Smoothie

Post-workout smoothies just don’t get any better than this. It’s got everything you need – and more!

To prepare, just throw everything in a blender and give it a whirl!

1 apple
1 banana
3-4 leaves of kale, stemmed
1 handful of spinach
1 tbsp spirulina
1 tbsp fish oil
1 tbsp hemp seeds
1 tsp maple syrup or agave
Juice of 1 lime
500 ml water

Best Oatmeal Ever!

A more substantial meal for 3-4 hours before or 1-2 hours after your workout, this oatmeal contains all the good stuff – starchy carbs, great protein, and healthy fats.

To prepare, once oatmeal has been sufficiently cooked, add diced apples and cinnamon. Stir for 2-3 minutes. Serve into a bowl and mix in nut butter, flax seed oil/seeds, maple syrup/agave. Stir and enjoy!

1/2 cup steel cut oats, boiled and simmered to liking
1 apple, diced
1 tbsp cinnamon
1-2 tbsp maple syrup or agave
1 tbsp nut butter (preferably raw organic)
1 tbsp ground flax seed
1 tbsp flax seed oil

There you go guys…

3 delicious and healthy workout recipes ranging from immediate refueling to more substantial, satiating meals.

=> If you’ve enjoyed this post, then do me a favour and share it on Facebook or retweet on Twitter (just hit the “retweet” button at the top right of this post) so that your friends can enjoy it as well!

And, as always, your comments are encouraged below.

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Last night, I was working out with my buddy Sam (he’s the guinea pig in my workout videos in Month 2 of Fitter U Fitness). Sam’s been one of my best friends for well over a decade but I still can’t seem to shake him from his “old school” workout regimes.

What I mean by this is that he’s big into the “bodybuilder-like” split-routines (a la, biceps/triceps, legs/shoulders, etc..). Not that there’s anything wrong with that type of training but I personally can’t stand it.

Nonetheless, we had a very challenging arm workout.

Oh, I forgot to mention that he was 20 minutes for our workout so I decided to do one of my latest interval training workouts (HIT 27) from Month 14 of Fitter U Fitness. Wicked, kick-ass workout!

So, Sam shows up and I’m already drenched in sweat and not exactly in the mood to go through with our arms routine – but I did it anyway.

We finished up around 9pm and we’re then supposed to meet some friends for drinks. The last thing I wanted after that workout was a drink – at least not an alcoholic one.

Thankfully, I remembered to bring one of my favourite post-workout snacks – a banana!

As soon as I left the gym floor, and before I hit the showers, I got that banana into my body as fast as possible. This was after downing about 1.5 liters of water. I figured that’s how much sweat I lost during the workout.

Anyways, a lot of people ask me what they should be drinking or eating after their workouts. Have you ever wondered the same thing?

In fact, Sam didn’t have anything with him and didn’t end up drinking or eating anything for about 1 hour after the workout – not a great idea.

So, if you’ve ever wondered what to drink or eat after your workouts, then you’re going to want watch the video I put together which will give you everything you need to know for proper refueling after your training sessions.

And I highly recommend that you watch it because…

What you drink and eat after your workouts is probably one of the most important decisions you can make. Refuel with the wrong fluids and foods and you prolong your recovery and drain your body of further energy.

On the flipside, if you eat and drink the rights foods (which I’m about to show) then you can enjoy quicker recovery, less soreness, all the while feeling stronger and more energetic.

Sound good?

Alright, let’s get to the goods….

P.S. If you need more help with your post-workout (and overall) nutrition, I’ve got an entire chapter devoted to the subject in my ebook, Eating for Energy. Check it out here.

=> What do YOU normally eat or drink after your workouts?

Let’s get at least 50 comments and I’ll share 3 of my FAVOURITE post-workout recipes (and another great video) with you on Saturday!

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In a second I’m going to show you a secret about how to exercise to burn fat.

But first, last night, Amy and I went to see Eclipse – the new Twilight movie. And I couldn’t help but chuckle every time Taylor Lautner was shirtless in the movie, mainly because every young girl in the audience started giggling like…

…well like young girls do.

So, how does Taylor Lautner get such a lean body you might ask?

Well, part of it is the fact that he went through some intense training to build muscle (kind of like what we discussed in my previous post) but the other part is training metabolically to burn the most fat possible.

Now, recently, I had a client ask me a question about whether or not her workout regime was suitable for burning fat. I thought I would share with you what she asked me, as well as the video I put together to respond to her question.

Here’s the video (the question is just beneath):

Question:

“Hi Yuri, I just started kayaking once a week and plan on doing it 2-3 per week. I am also walking too school, active in gym class, and I walk a lot.

Is this enough cardio to keep my bodyfat down, plus am I eating healthy?”

=> Do you have any questions about burning fat that I can help you with? Let me know below.

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Have you ever been stuck in a rut?

You know what I mean…

Bad eating habits. Not feeling motivated to workout. Just feeling pretty “blah” overall.

Have you ever been able to relate to this?

Recently, one of my youtube viewers wanted help with such a situation. She’s been in a rut for quite some time and was looking for help in overcoming bad eating habits.

Here’s what she wrote me…

“Hello Yuri, I watched your videos all the time and I think they are very informative and helpful but I still find myself very stuck in finding ways to START getting back into shape and eating well.

Here’s a little bit of my background; for starters growing up we always ate very tasty and starchy kinds of foods making it hard to appreciate the natural more simplier foods (fruits and vegetables) but I do understand the importance of having a healthy diet.

It’s a constant battle between letting go of all I know and what I’m use to, to learning a totally different way of life. All myself since no one around me eats healthy foods, which makes it even harder and more tempting to keep eating all the bad foods. I believe I am addicted both mentally and physically to bad food.

Back in Decemeber 09′ I started juicing for my health (I have had high blood pressure every since I was 18) and I was starting to feel better, my mind was clear, I was doing great in school, had more energy, and I found myself more happier and in tone with the world but then I was having really bad stomach pains and constipation.

I figured I was probably allergic to one of the fruits and/or vegetables I was consuming so I stopped and went back to the vicious cycle of bad eating.  As far as my body goes, I always had a fast metabolism and I put on muscle easier than most people I know but at the present time I am overweight (170lbs, 77.2kg) I don’t work out because of the side effects of the bad foods which make me groogy and tired.

I know I probably have a deeper rooted issue with food, perhaps emotional eating but I have to find a way to break out of this bad cycle. So I guess my question to you is, if someone like me were to come to you for help what would be the first thing you would tell them? What would be your plan for them? and so forth…. Any input will be greatly appreciated.”

As you can see, there’s a lot going on here. So to give the best possible answer I could to this individual, I put the following “Ask Yuri” video together.

Give it a watch and let me know your thoughts or questions in the comments below!

=> Click here to learn more about our natural cleansing program.

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I like to keep most of my writing pretty positive and inspiring but this information on functional foods is just itching to come out. So here goes!

Wonder bread with DHA.

Yogurts with “patented” strains of probiotic bacteria.

Orange juice with omega-3s.

The list goes on and on.

These are example of functional foods.

According to Wikipedia…

“Functional food is any healthy or fictional food claimed to have a health-promoting or disease-preventing property beyond the basic function of supplying nutrients. The general category of functional foods includes processed food or foods fortified with health-promoting additives, like “vitamin-enriched” products. Fermented foods with live cultures are considered as functional foods with probiotic benefits.”

The irony is that functional foods are not really functional.

Unlike functional exercise, which trains your body according to everyday (or sporting) demands placed upon it – a good thing – functional food, more than anything, plays on the naivety of most consumers.

You would think that the addition of a healthy additive would enhance the quality of a particular food but the reality is that anytime you play “chemist” with a whole food, you inherently make it less than it already was.

But most people, even the big food conglomerates, know that you can’t really make a natural food better than it already is. Plus, there’s no money in produce.

However, manufactured foods like white bread and other man-made foods, which are bad enough to begin with, have greater profit potential…if only more people would eat them.

And that’s where food manufacturers have jumped on the health bandwagon making believe that adding ONE healthy element to such foods will wipe the slate clean.

Nice try!

The tricky part is that functional food products typically include health claims on their label touting their benefits: for example: “Cereal is a significant source of fiber. Studies have shown that an increased amount of fiber in one’s diet can decrease the risk of certain types of cancer in individuals.”

Such a statement can make you associate the “product” with the desired benefit. Very clever indeed.

Some countries, such as Canada, Sweden, and the United States, have specific laws concerning the labeling of such products. In the United States, the kinds of claims which are allowed are overseen and regulated by the Food and Drug Administration (FDA).

However, some claims will fall outside of the purview of the FDA and be accompanied by the disclaimer: “These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.”

Such a disclaimer typically accompanies supplements rather than foods, but since the definition of functional food is still evolving and somewhat amorphous, a functional food may find itself bearing the warning.

A Marketplace This Promising is Scary!

It is estimated that the global market of functional food industry will reach 176.7 billion in 2013 with a compound annual growth rate of 7.4%. Specifically, the functional food sector will grow by 6.9%, the supplement sector will rise by 3.8% and the functional beverage sector will be the fastest growing segment at 10.8% (stats from BCC Research).

Just take a look at energy drinks for a moment.

The other week, I noticed a friend drinking “Rockstar” (a popular energy drink) so I asked to see the label. Other than the about the same amount of caffeine found in espresso, this beverage also contained several “healthy” additives such as B vitamins and guarana – both of which are known to increase your energy – at least in the short term.

And with more and more kids and teenagers chugging back these drinks, it’s no wonder this market is exploding.

You Can’t Get More Functional Than Real

Perhaps the term “functional food” needs to be redefined???

In my mind, functional refers to the body’s ability to recognize (and thus metabolize) any given food. Fortifying already processed foods that our bodies have no idea what to do with will do little good for our health.

So, if you want a functional food, eat real food. Eat an apple. Enjoy a banana. How much more functional can you get.

If you want omega-3 fatty acids, eat fish or some walnuts. Don’t subject yourself or your kids to bread that has no nutrient value other than the supposed added health ingredient.

And even then, deconstructing foods is a surefire way to lose even more nutrient value. That’s one of the reasons that whole foods will always be more beneficial than supplements.

For example, taking vitamin C powder is not as effective as getting vitamin C from fruit (or any other food).

The reason is because natural foods are full of phytonutrients and other nutrients that act synergistically to assist the digestion and absorption of ALL the nutrients in that food.

So there you have it.

If you’ve fallen prey to tricky food marketing campaigns (and there are tons of them), then don’t worry. At least now, you know the truth and can make wiser choices.

As I mention in my book, Eating for Energy…

“Avoid any food that is advertised on TV.”

After all, when was the last time you saw an ad for leafy greens???

=> What are your thoughts on this subject? Care to share any foods you think are “functional”?

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Everyone wants to know about vegetarian protein foods. It’s probably one of the most common questions people ask me. And for good reason too.

Many people are confused when thinking about protein because we’ve been brought up to believe that ONLY meat and animal products are high in protein. However, this isn’t true.

A few weeks back I was asked the following question relating to this topic.

“Hi Ya!

I’ve been into raw food for 6 months and a few months back I told my doctor I was going vegetarian and eating mainly raw food. She got scared, looked at me as though I was som eating disorder person and sent me to a dietitian.

So the other day I got to the appointment to see her, and she didn’t know anything about raw food. But she seemed concerned about where I would get all my nutrition from.

Since I know where to get all this stuff we then later agreeed on that I would come in once in a while to take blood samples and look at my blood values on different things to make sure I was eating healthy.

I thought all of this was fun – as though I had opened a world of  vegetarian food possibilities to my dietitian.

I believe in my heart that plant-based raw food is the way to go and I know that by eating raw food we get more nutrients than eating cooked. I have also experienced that while eating raw food I haven’t been ill once, and usually I’m ill every other week in colds and other things. My belly aches have gone, and so has my food allergies and I can work out more often then I used to do.

But I got a bit concerned after my meating of the things my deitician told me. So I sat down when I got home and counted on how much spinach I should eat as a raw foodist to get the recomennded amount of protein and it came down to 2 kg of spinach if i should have 15 % of my daily intake in protein. I eat like less than 100g a day and about a 1/4th cup flax seed and then greens and fruits. I’m worried I don’t get enough protien.

Today I saw a video entitled How Much Protein Do I Need? where you said WHO said that 99,99% of the worlds population can survive on 5% protein of the dayliy nutrient intake. I was really happy to hear this, so I tried to find the source for this but couldn’t find it. Could you please send me information that can verify this?”

- Amanda (sweden)

To answer this common vegetarian protein question, I put together the following video.

What are your thoughts about vegetarian protein foods? Do you have any favourites? Please share.

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