Chewing the Fat Intro

Discussions between TLN Founder Phil LeClair and Special Correspondent Mike Davey on a variety of nutrition and fitness topics.

During the more than a decade-long friendship with Fitness Trainer and TLN Correspondent Mike Davey, we've had some pretty excellent conversations on just about everything to do with nutrition, fitness and supplements. Many times post-chat, I would say to myself, "Man, I wish I had recorded our discussion. It had good stuff to share with others" Chewing The Fat (unsaturated, of course!) serves the purpose by corralling some of of our conversations and share them with the TLN Network. Stay tuned for Chewing the Fat posts!

Along with serving as a TLN Special Correspondent, Mike is the founder and president of Iron Fitness Training. He holds a Bachelor of Arts degree from Worcester State College, received Certified Fitness Trainer (CFT) education from International Sports Sciences Association and is a member of Staley Training Systems Coaching Group. He specializes in Weight Training Fundamentals, Building a Fitness Program Around a Busy Schedule, Better Eating Solutions, Assembling an Affordable, Yet Functional Home Gym.


His health and fitness philosophy: "There is a lingering opinion that you need to spend several days and hours a week in the gym to make progress and reach desired goals. This is totally untrue. My mission is to help dispel this myth and educate my clients with the fundamentals and basic tools necessary to develop a fitness program that works for their lifestyle and needs. From there, the sky's the limit!”


Personally, I feel that Mike is a great "learn by doing" guy. During the past decade, he has learned and done many times - with beneficial results. The continuous desire for nutrition and fitness knowledge has led to a professional that teaches from everyday experience. His positive nutrition, fitness and wellness habits can't help but rub off on his clients. --Phil LeClair

Tough Love Nutrition Group: Check it Out!

In 2007, I created the Tough Love Nutrition Group.

Hosted by Google, the TLN Group is an awesome community portal.

The highlight is a Discussions page that allows you to post a nutrition or fitness question or share insight with other group members.

You will also discover a growing selection of self-help nutrition, eating and food articles. This will continue to expand in coming months and include fitness, exercise and weight training info as well.

Here are a few of the recent items I posted on the site:

Discussion Topics: Fat Burning Foods?

Pages: Tough Love Nutrition Q and A Archives

Files: Tough Love Healthy Eating Guide, Parts 1-4

Enjoy and Just Eat Right!

TLN Health News Heads Up: The Nutrition Reporter

TLN Editor Comments: If you are motivated to dig deeper into the benefits of vitamin and mineral supplementation, I highly recommend taking a look at The Nutrition Reporter. It has been one of my primary nutrition resources for nearly a decade.

I recently got the chance to catch up on some reading, and plowed through a year's worth of Nutrition Reporter newsletter back issues.

The following are headlines from 12 articles or research reviews that I found most interesting:

• Healthy Foods, Rich in Many Different Nutrients, Are Still Your Best Medicine
• Big Surprise, Good Nutrition Gives People an Edge as They Get Older
• More Research Highlights the Broad Health Benefits of Omega-3 Fish Oils and Fatty Fish
• Trans Fats at Root of Health Problems
• Prenatal Supplements Improve Birth Weight, Lower Risk of Death
• Magnesium Often Overlooked in Maintaining Normal Muscle Function
• High-Protein, Low-Carb Eating Reduces Cholesterol and Does Not Weaken Bones
• Green Tea Consumption May Help Keep Your Brain Sharp as You Get Older
• High Levels of Vitamin C Reduce Risk of Inflammation and Heart Disease
• Early Consumption of Fries May Increase Later Risk of Breast Cancer
• Low Zinc Levels May Reduce Energy Levels
• Vitamin E Boosts Lifespan, Well-Being

Editor and publisher Jack Challem classifies himself as a nutrition journalist. He is a proponent for better health through a sound, whole-food diet and intelligent use of vitamins, minerals and other beneficial nutrients. Along with The Nutrition Reporter, Challem has written hundreds of articles and several books (Syndrome X is my favorite), and is a household name in the nutrition industry.

When perusing the Nutrition Reporter website, hone in on the Article Archives. There is a very nice collection of Challem's works and viewpoints. Enjoy and be enlightened!

Nutrition 411: How to Manage Typical Daily Meal Scenarios

TLN Founder Phil LeClair's Typical Daily Meal Scenarios

The eating strategy that I embrace for typical week and weekend days is very straightforward and basic:

1. Be it food or nutrition supplement; plan each meal around a lean, high-quality protein source. This ensures that carbohydrates are part of the meal and not the meal.
2. To top off a well-balanced meal, include a serving of beneficial fat like olive oil, nuts or avocado.
3. Eat every 3 to 4 hours to avoid hypoglycemia. Low blood sugar leads to low physical and mental energy levels (and impairs the body from burning fat). It also sets off cravings for unfavorable sugars and carbs—which provide the body with a quick, yet fleeting energy fix.
4. Keep in the habit of preparing office time and “out and about” meals the night or morning before departing the house. The convenience and functionality of Insulated lunch bags, shaker bottles and food storage containers make eating on the go a “no brainer”.
5. As necessary, interchange meals. When an unplanned schedule change occurs and the food meal typically eaten at a certain time is not possible, opt for the protein shake or nutrition bar usually scheduled for later in the day. This flexibility is ideal for eating on the fly and alleviates the risk for a skipped meal of poor food choice.
6. Water. To ensure drinking an ample amount daily, always keep a water bottle within arm’s reach. Be it the desktop, kitchen counter or center console in the car, if water is easily accessible, we are more likely to drink it.

Go to TLN Group for the full article and get several examples of ways to manage daily eating scenarios!

Nutrition 411: "Fast" Food Guide for Making Healthy Meals

Tough Love Nutrition’s “Fast Food” Guide is a no frills means to help create meals that get the job done nutritionally and eliminate doubts of whether or not a healthy choice is made.

No goofy diet plans or food values handbook necessary! The “Fast Food” Guide lays it out for you no matter where your next meal is coming from.

By selecting foods as instructed, you can conveniently side-step processed food pitfalls and make-up or order a nutrient and energy-rich meal that is balanced with lean protein, quality carbohydrates, dietary fiber and beneficial fats (and for those keeping count, around 500 calories or less if using half-portions).

As you choose foods from each category, habitual meal combinations will be the norm (like a sandwich), but also mix-and-match for creativity as well as when availability of food choices and preparation time is limited (like grabbing a can of tuna, banana and handful of cashews). The latter is especially relevant because with our busy schedules, not every meal can be a gourmet affair. Sometimes it is necessary to eat a “get the job done nutritionally” meal and move on with our day.

To make servings more realistic, whenever possible, a visual description of the portion size is included along with traditional food measurements. Don’t fret over a portion being exactly as listed. An extra ounce or two is not going to dramatically affect the overall nutritional profile of a meal. For smaller meals, you can take the protein, carbohydrate and fat suggestions below and simply portion them in half.

Start learning how easy it is to create a healthy meal by getting a copy of the guidelines now!

Nutrition 411: The TLN Short Course to Eating Healthy

As simple as it may sound, if individuals adhered to these ten practical tips, they would find themselves dramatically healthier:

1. Make protein the center of all your meals and snacks.

2. Eat “white carbs” responsibly.

3. A sub-category of white carbs are “pleasure carbs”.

4. Eat “green carbs” in abundance.

5. Eat some fat with every meal.

6. Avoid foods with artificial ingredients.

7. Use nutrition bars and protein shakes to fill in daily gaps where you typically skip a meal or make an unfavorable food choice.

8. Take a daily multivitamin.

9. To ensure drinking an ample amount daily, always keep a water bottle within arm’s reach.

10. Last but not least, get enough hours of restful sleep.

Get the complete article and guidelines at TLN Group!