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By Mark Pinsky Uncategorized

Fueling Your Day: The Importance of a Balanced Breakfast – Exploring ID Life’s Nurish ID

ID Life’s Pre-launch weight/fat loss suggestion: What’s for breakfast?

I know there will be lots of ‘discussion’ about this, but whether you practice intermittent fasting (12/12 or 16/8)  or not, I’m a firm believer that how you start your day matters!!! You need portion controlled fuel to get started . This lets your body know you will provide for its metabolic needs that day and sends a signal that its ok to churn and burn( speeds up your metabolic rate). I believe in a balance of protein and complex carbs. A small amount of healthy fat is ok but not necessary.(very small, like the size of your thumb). An example, could be a veggie omelette with some fruit on the side. My personal favorite is a well balanced protein shake( not all are created equal; this matters ALOT). My personal choice is ID Life’s Nurish ID( I use one scoop of vanilla cookie and 1 scoop of Brownie Batter) with 1/2 banana, unsweetened vanilla almond milk, and a scoop of collagen+ from ID Life as well.

By Mark Pinsky ID Life, Nutrition

Debunking the One Meal a Day Myth: Sustainable Weight Loss Through Balanced Nutrition and Hydration

Another popular clinic topic is only eating one meal per day….I explain that while initially this might stimulate one’s metabolic rate, but sustaining this is almost impossible. Either the patient will give up from sheer hunger or they will realize they are depriving themselves of essential nutrients. This will inevitably result in either muscle wasting( a horrific and NOT healthy way to lose weight) or tremendous fat gain as the body is forced to store fat to preserve itself…this is the starvation mode phenomenon…eat less and gain more weight/fat. Fat loss is best achieved by,” feeding the body you want, and hydrating the body you have.” This means that your calorie intake is best determined by what you want your weight to be. Once you feed the body that way, it turns on a switch and metabolically it goes that way….Seems too simple? That’s what weight loss clinics want you to believe… they never teach you what you need to know for long term success….they create a revolving door. Pinsky Medical Weight Loss has never been about that. We limit the number of weight loss patients we see to provide you the time you need to teach you how to achieve long term success. No gimmicks…just proven science…oh and the hydration part? Drink 1/2 your CURRENT body weigh in ounces of water…that will also aid in burning fat…..more tips to follow

By Mark Pinsky Nutrition, Pinsky Weight Loss

The Importance of Complex Carbs for Weight Loss

Another popular question in the weight/fat loss clinic is should I eat fruit daily… while I know the popular consensus is to avoid carbs, the real thought process should be avoidance of SIMPLE carbs. The importance of complex carbs in ones overall nutritional program cannot be overstated. Many fruits and veggies provide this…for the sake of this short blog, lets just say that even my diabetics should be taking in fruits on as daily basis. Again, we are talking complex carbs here. Remember, diabetics and obese people likely didn’t become that way because they ate fruit. When to take these carbs in and how to combine these carbs, is a conversation for another day. Also, daily movement is key!!!! Help the body utilize those carbs to keep sugar storage low(glycogen) and prevent the body from using your muscle for energy. Teach the body to burn fat!!!! It wants to burn fat (9cal/g vs 4 cal/g for protein and carbs). Why do I have to TEACH my body to do it? You haven’t given your body a reason to believe you will fuel it appropriately. Once you do, you will reset your metabolic rate and you will stop storing fat….Give yourself 28 days to change your brain chemistry and your cravings for “bad food” will definitely decrease and most likely go away.

Make it simple….dont buy the hype and craziness of all the fads…. Start with the basics…. Create balance….

1.Detox and cleanse….need to get the junk out the way as you replace it with great nutrition
2.Get sleep …shoot for 7-8 hours per night
3.Hydrate….drink 1/2 your current body weight in ounces of water(if you weigh 200lbs, drink 100oz water)
4.micro nutrition… take science derived supplements( vitamins and minerals)
FEED
-focus for the first 28 days on avoiding SUGAR and simple processed carbs that come in a box(shop the perimeter of the grocery store)
-limit alcohol consumption( I didn’t say you need to eliminate-remember alcohol can have LOTS OF CARBS)
-Fill in the gaps( use shakes to provide quality calories and quality PROTEIN)
MOVE
-just start moving….dont make it overwhelming…just do the exercise you’re willing to do!!!!!

******This is a part of the roadmap to success… the other is to use science to streamline the process

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By Mark Pinsky ID Life

Understanding Fruit: The Key to a Balanced Nutritional Intake

Follow up to my previous post about fruit: I stand by what I said; however lets clarify for all those that got a little bent out of shape with that post. Eating fruit is one of the best ways to help you maintain a healthy, balanced nutritional intake. They are loaded with vitamins , minerals and FIBER your body needs to functional effectively. That being said, there are some choices that are better than others. Trying to pick fruits that are lower on the glycemic index is an excellent approach. The glycemic index is a measure of how foods affect your blood sugar. Examples of fruit low on the glycemic scale include berries( strawberries and blueberries), green grapes, watermelon,apples, and even a medium sized banana. Bananas get a bad rap, but they are actually on par with grapes and berries in terms of their index score. Just for clarification, I am talking about a medium sized banana that is not as ripe. Ripeness matters…the more ripe the higher the carb load.

The American Heart Association recommends 4-5 servings of fruit per day. This is equivalent to 2-2 1/2 cups. A serving can be a medium sized fruit or 1 cup of chopped fruit. Let’s simplify it….a cup of berries, 20grapes, a small orange or apple (fist size), 1/2 banana all are about 60 cal with 15g carbs….

Here’s the real key….I believe how much fruit you consume should be determined by the following:
1. What type of activity am I doing that day?(If I’m sitting at a desk all day and not doing much activity, I should take in fewer carbs- pieces of fruit that day)vs if I’m working outside doing landscaping) or doing a heavy cardio day
2. What time of the day will I be having the fruit?
3. What will I be eating with the fruit or will I be eating it alone?
4. What does my DNA say about my sensitivity to carbs and what should be my percentage of carbs vs my total calorie intake (#idlifeDNA)

*****GET IN TUNE WITH WHAT YOUR BODY IS TELLING YOU…THIS WILL INVOLVE SOME TRIAL AND ERROR…BUT AFTER YOU DETOXIFY YOUR BODY, IT WILL TELL YOU WHAT IT NEEDS….YOUR HEAD HUNGER WILL BE GONE ….WHEN YOU ARE HUNGRY YOUR BODY WILL TRULY SIGNAL YOU

******NEXT POST: CARBOHYDRATE TIMING/WHAT YOUR DNA WILL TEACH YOU/ HOW YOU CONSUME CARBS MATTERS