Nutrition and Diets

“What Is Good Nutrition, and How Do You Fit It Into Your Daily Lifestyle?”

We All Want To Look And Feel Incredible.Know Your Nutrition, And It Will Become So Much Easier To Do.”

It's something I think we all know about inherently, but choose to ignore because we say we don’t have time, or my kids are fussy etc, etc, etc.You do know it’s all just excuses.

I think if you ask yourself these questions, your mindset will start to shift, and you will make a conscious effort to eat and supplement better, and ensure your family does too.

  • Do you want to be average?
  • Do you want to be resilient to infectious diseases?
  • Do you want to be protected from the major killer diseases such as heart attacks and cancer?
  • Do you want to slow down the aging process?
  • Do you want to have abundant vitality?
  • Do you want to look good and fit into your clothes – properly?

If you answered yes to any of these questions then this article is for you.

It’s hard these days to know what to believe. There is so much information out there, that sometimes it can feel overwhelming, and basically, just too hard to even try.There are often conflicting views on health and nutrition.What we would like to do is just make it easier for you to understand and implement into your life.

We will tell you what we know, and what we have experienced. 

Our story:I have been interested in health since I first joined the Sharper Image Gym with my mom when I was around 17 – so it’s been over 20 years.

Doing a gym circuit changed the whole shape of my body and I will never forget how amazed I was at the transformation.Nothing but weight training can do that – you can firm up and lift your butt ladies.

You can get rid of saddlebags. You can do so much to your body with weights.

I have been overweight, and trim – so I can relate to most ladies out there.I have tried a lot of diets, so I can relate to those who keep trying and failing.

Lawrence has also been into fitness since a teenager – his mission was to gain weight and get bigger as most guys want to do.He however noticed most guys have big upper bodies and small legs, so he made sure he was in proportion – big legs was a mission for him, And he succeeded.

He has even written a short book on how to train and grow your legs – for the guys. It will be out soon.

He has also competed and trained fitness athletes, both men and woman, so when he gives you dietary advice, listen with both ears. He has been there.


Firstly it’s important to know the boring stuff – Before you switch off or click off, know this – If You Do Not Know What The Body Needs To Function Optimally How Can You Improve Your Health Through Nutrition?

Nutrition Is the Macro and Micro Nutrients the Human Body, Aka YOU, Needs To Function Daily At An Optimal Level.

So Basically You Feel Good and Not Like Crap. And You Stay Alive. Bonus.

And did you know the body would prefer to store everything as fat, as this is its’ built in mechanism of survival. Sad but true.

It does not know that there is a supermarket you can get to at any time to stock up – no, it must try store everything just in case of worldwide famine! L

Anything you eat or drink makes the body do 1 of 2 things – it either gets stored as fat in your fat tissue or it converts to energy. And guess what happens most of the time…..yep….fat storage for that worldwide famine around the corner.

It’s all about the GI and GL….. And what is that you ask?

GI is the Glycemic index of food and how it affects the way, what you put into your body is used – aka fat storage or energy fuel.

And we all thought that if a label on anything said Low GI we were all good……Yep, we all did.

Well the sad fact it is not, AND just when you thought it was all about GI………along comes some genius at a lab that tells us that the GI is only a part of it, and it’s not entirely accurate!! I know – how do they expect us to get anything right!

You now have to take into account the GL which is the Glycemic Load.

It’s a new concept originally developed by scientists from Harvard University USA.

The GL takes into account the carbohydrates per serving. So a food that is listed as high GI might have a low GL – yep – fun times when you are trying to eat right and keep your blood sugar stable.

So if a food or drink is High GI and High GL it goes for option number 1 – FAT STORAGE.

If it is Low GI and Low GL it goes for option number 2 – FUEL – whoohoo. That’s what we want.

It is best to avoid foods listed as high GI – but not all are bad if consumed in moderation.It’s all about how quickly your blood sugar is raised.

Hold on, it’s not that simple – most people consume foods/drinks that lead to FAT STORAGE.

So this is where you need to know what to consume more of, or less of in order to help you stop everything being stored as FAT.

 You need to consume Carbohydrates, proteins and fats daily. 

MACRO NUTRIENTS.I do hope you know what these are, but just in case here is a basic list.

It is very important to remember that protein is a very essential macro nutrient and if the body is not getting enough protein it literally dies. Yes – you will wither away.

It’s used in tissue synthesis, muscles, organs, endocrine glands, bones, teeth, skin, hair, blood cells and serum.

Adults and especially children need protein daily

Every living cell and almost all body fluids contain protein.

The protein in all body cells needs to be replaced continuously throughout life. When protein enters the body, it is broken down into amino acids.

Bla bla bla – EAT YOUR PROTEIN!

All natural occurring fats can basically be divided into three main groups, polyunsaturated fats (PUFAs), monounsaturated fats (MUFAs) and saturated fats. All these fats perform certain functions, but some can be eaten in larger quantities than others.

Saturated fats are not good so all the fat on the meat you eat – you know who you are, will clog your arteries and affect your health when you are older. You do want to see your grandkids grow up don’t you?

Monounsaturated and polyunsaturated fats, good fats as we call them, should be eaten daily, as they are used by the body for many valuable functions that contribute to optimal health. Load up on your avocados!

Remember though, that even good fats are still fattening and cannot be eaten in excess – well not if you are trying to lose weight.

Whatever diet/plan you currently follow – if it says eat lots of fat, just remember what we said.


Then there are the MICRO NUTRIENTSAnd just when you thought it was getting too boring!

These are your Vitamins, Minerals and Electrolytes. Most people do not take any, and that is the BIGGEST MISTAKE you can make.

They are essential for sustaining human life, as they play a vital role in many biochemical processes in the body.

Seriously – you need to supplement – the soil is not as fertile and rich with minerals as it once was.There is pollution and chemicals everywhere.

You do not eat 10 different fruits and vegetables every day!  Seriously I know you don’t. Don’t even try and justify this by saying you eat an apple a day, and salad – that does not cut it.

Every other story these days is about someone dying of cancer – do you really think there isn’t a link between food and cancer?

Vitamins are organic compounds that are essential in very small amounts for supporting normal physiological function.

We need vitamins in our diets, because our bodies can’t synthesize them quickly enough to meet our daily needs.

Vitamin deficiencies can create or exacerbate chronic health conditions.

Vitamins are generally categorized as either fat soluble or water soluble depending on whether they dissolve best in either lipids or water.


I have started reading a book called “The Optimum Nutrition Bible” by Patrick Holford - The founder of the institute for optimum nutrition.

It’s an amazing book!!! And in it he tells you why you HAVE to take vitamins and minerals.

Here are a few quotes from his book that will really make you think about supplementing!

“Conventional medicine recommends drugs to lower blood pressure, but little heed is paid to dietary factors. Beetroot juice lowers blood pressure, as does Vitamin C. A mere 500mg of Vitamin E reduces the risk of heart attack with those with cardiovascular disease by 75%!!!!!!”

“Contrary to popular belief the risk of death from many common types of cancer is increasing, not declining. Dr Lee believes the major cause of breast cancer is ‘unopposed oestrogen’, (normally balanced in the body by progesterone). Stress, for example raises levels of the hormone cortisol which compete with progesterone. Xenoestrogens from the environment, found in pesticides and plastics, can damage tissue and lead to increased cancer risk. There are also nutritional elements to consider.”

“With all of this in mind it is easy to understand why the average person today is destined to live to a measly 75 years and spend the last 20 (So from 55!), in poor health.

It is a medically established fact that a healthy human lifespan should be at least a hundred years old!”

“A man’s lifespan has only increased by 2 years since 1920 – from 72 to 74. With all the medical advances ask yourself why this is?”


So After Reading All of This You Now Want to Know What to Do Right? Regarding Nutrition.

It starts with small changes. They will all make a difference.

  • Educate yourself on supplements for the whole family and start taking them. There will be a page up soon that will go into much more detail on each one, so you can make an informed choice. The supplements Lawrence and I take are:
  1. Vitamin C – 1000mg per day
  2. A good Vitamin b-Complex
  3.  Vit E
  4. Calcium and Magnesium
  5. Fulvic
  6. ZMA (Zinc and magnesium)
  • Drink a cup of hot water with the juice of half a squeezed lemon and a teaspoon of honey every day. The vegans can just leave out the honey. 
  • Have breakfast within 1 hour of waking up, the sooner the better – a smoothie is good, or oats or eggs. I usually add protein powder to my smoothies and oats so I get my protein in first thing.Breakfast is actually your most important meal of the day. Think about it, you have been fasting for 6-8 hours while you sleep, and if you do not eat within the first hour of waking your body really goes into fat storage mode.Not to mention it will start eating protein from the muscle to survive.So when you do decide to eat 3-4 hours after waking, most of that food is stored as fat for survival.Let me put it this way – imagine not eating in the day for 10 hours plus.  What do you think happens to your body? It goes into survival mode – same thing happens if you do not eat as soon as possible in the mornings.You can make all the excuses in the world – but you must find a way to have a quick healthy breakfast.
  • Drink lots of water every day – at least 2 liters.
  • Cut down on the sugar you use in tea and coffee.
  • Replace white sugar with brown sugar.
  • Move from white breads to whole-wheat.
  • Juice – it’s the only way to get tons of fruit and veg into your system. You will feel great and it’s an amazing way to get kids to have their share too. 
  • Eat really well Monday to Fridayno sweets, junk, pizza etc – you know what I am talking about.
  • On weekends you can indulge, but keep it to in one meal per day – but do not go overboard. So your lunch or dinner
  • Plan your meals the next day the night before – stops you buying unhealthy snacks.
  • Keep some nuts and an apple with you at all times.
  • Try and cut down on your portion sizes.
  • Limit starchy carbs to no later than 4pm.  So bread, pasta, rice, potatoes etc. Have more veg and protein.

We do offer different eating plans to help give you a base to start with.

When you become a member you will have access to these and all our workout programs too.

We are still building pages with information for you, so if you do have any nutritional questions please send us an email: imo@justbefit4ife.com

Here’s to your health and improved vitality!

For the geeks that want to know the science behind GI and GL go to this site – there is a whole institute dedicated to Glycemic research – Imagine that. http://www.glycemic.com/glycemicindex-loaddefined.htm