By Andrea Du Cane

Attaining and maintaining a healthy and fit body is the goal of many people. The way to achieve this goal is through combination of exercise and diet. This book, From Russia With Tough Love, addresses the first part of the equation. I would like to take a moment and talk about the second part, diet and nutrition.

When I talk about diet, I am not referring to just restricting what one eats. This is a common mistake that many people make. The key is to eating the right kinds of foods for your particular body, metabolism and lifestyle. It also includes adding the right kind of supplements to help make up what the food lacks in nutrients as well as assisting the body to help you achieve your fitness goals.

I believe in balance. A healthy balance of the right amount and kind of exercise and a balance in what one eats. I don’t believe in “fad” diets or completely eliminating a food group. Unless one has an actual food allergy or it goes against your ethical belief system, there is no good reason from a health perspective to eliminate a particular food group.

I would like to take this opportunity to tell you what works for me.
As I said before, diet and nutrition is a very personal thing, what works for me may not work for you.

First of all, I try to exercise 3-6 times a week. It varies depending on my work schedule, personal life and energy level. I vary my workouts as much as possible. I may do an advanced step-aerobics class 3 times a week and 3 – 4 kettlebell workouts of various lengths and intensities. Some weeks I hardly workout at all , some nearly everyday. This works for me because, I am constantly changing what and when and how I put my body through a workout.

One of the most important things I do that enables me to keep a lean body even during the weeks when I don’t workout much, is eating enough protein. I ALWAYS have some form of whey protein within an hour of exercising. Instead of a protein drink, I add whey protein into goats’ yogurt then add a high-fiber, unsweetened cereal. I might add some nuts and raisins as well. I find this fills me up and sustains me through till dinner. I should mention that most of my workouts are in the morning or around noon.

I start my day with a glass of Orange Juice, I add L- Glutamine powder and Emergen-C packets. This is when I take a my amino-acids, vitamins etc. Then during the morning if I feel hungry I’ll have some fresh whole fruit, a green-juice drink or some nuts and seeds. After my workout I’ll have my “protein/cereal”. During the afternoon, if I get hungry I’ll have some more fruit and nuts or a protein bar. Sometimes I might mix some protein powder into water or milk for a little more protein. For dinner I eat anything I feel like. I always try to have a balance of vegetables and protein.

This is not to say I’ll not have some Black Bean Chili Chips, or a desert. I treat myself when and if I want to. Since I have increased my protein and I think some of my supplements help as well, I don’t have the cravings I used too. I also don’t beat myself up if I have an ice cream cone, or feel like I’m constantly denying myself things I want.

I am going to list some of the supplements that I use regularly and that I think are very beneficial:

Whey Protein Powder: Helps to rebuild muscle after workouts, also maintains lean body mass, boosts immune system protecting against cancer and free-radicals.

L- Glutamine ( peptide is best) Reduces fatigue, improves exercise endurance, boosts growth hormones secretion, reduces lactic acid buildup, has an anti-catabolic effect, maintains healthy gastrointestinal tract, combats hypoglycemia, reduces sugar cravings. 2 –10 grams before exercise or bed. Best taken on empty stomach.

Acetyl-L- Carnitine or L-Carnitine: Acetyl- Carnitine is more easily absorbed in the blood. Increases cellular energy. Assists the transport of fat into the mitochondria to produce the cellular energy ATP. Increases metabolism resulting in fat-burning. 2- 4 capsules daily 500mg each. Best taken on empty stomach with juice or water.

L-Tyrosine: Increases mental energy and elevates the mood. It is a precursor of the neurotransmitters dopamine, norepinehprine, epinephrine and the thyroid hormones. 500- 1000mg in the morning or afternoon.

Taurine: Boosts cardiac output and metabolic processes, is involved with glucose uptake. 1-4 gms daily.

CLA: Reduces body fat while maintaining lean muscle mass. Increases basal metabolic rates. Decreases fat storage. 3-5 capsules daily.

Co Q-10: It is a dynamic antioxidant which protects both the mitochondria and the cell membrane against oxidative damage. It is essential for the respiratory cycle of the cell and generates ATP, the cell’s energy. 30mg-100mg best taken with some fat.

Alpha Lipoic Acid: It is a potent antioxidant, boosts glutathione levels and is involved in generating energy from food and oxygen in the mitochondria. 250mg am and pm.

EFA’s (blend of omega 3’s, 6’s & 9’s) or Flax seed oil: Building blocks of nerve cells and cell membranes., Reduces risk of cardiovascular disease, lowers bad cholesterol and elevates HDL levels, reduces arthritic inflammation and pain, good for common skin disorders such as exzema. Can be taken either as an oil (1-2 Tbls. Once or twice a day), or capsules 2 capsules 2-3 times daily.

Green tea (either as a tea or extract), Neutralizes cancer-causing agents, protects cells against mutation, protects against free-radical damage, reduces blood glucose, gental stimulant.

Vitamin complex (may want extra B vitamin & at least 400mg of E)

Vitamin B’s ( 75-100mg)

Vitamin C (1000mg) (Emergen-C effervescent packets mixed in O.J.)

MSM: Good for all connective tissue, joints, skin.

Glucosamine/chondroitin: Healthy joints.

Calcium/magnesium: Relaxes muscles, builds bones.

Creatine (some women experience bloating and water retention): Raises ATP levels in the muscles which increases muscle strength and power. Pulls water into the muscles which gives a “pumped” up look.

Enzymes: Essential for good food digestion and absorbtion, can also be used between meals to help reduces muscle soreness.

I also use a number of herbs that are good for energy and mental alertness: Ginseng, ginko, ephreda (not for long term use or for some people).

For more information regarding diet and supplements check out, Harvey Diamond’s “ The Fit For Life Solution”, Ori Hofmekler’s “ The Warrior Diet” and Gregory Tefft’s “ For Your Body Only” . All available through Dragon Door Publications.

Listen to your body. Don’t rely on scales, look in a mirror and see how your cloths fit. Pay attention to how eating certain foods make you feel. There is wisdom in the old Chinese probverb “Eat when you’re hungry and sleep when you’re tired”. Sometimes the simplest things are the most effective. Remember it’s not just about fitness it’s about health. Finding what’s right for you, is the key to a healthy and fit body!