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Tuesday, September 1st, 2015 - Carol Graham

I have been trying this new diet philosophy out while also cutting for my figure competition.  I first heard about this from watching video logs from Layne Norton on his website biolayne.com.  He is definitely someone you should follow on twitter, facebook, or Youtube if you are interested in nutrition among other topics.

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Thursday, December 19th, 2013 - Shane Doll

I’ve long been a proponent of ditching sodas from your diet since they provide zero nutritional value to the body. It’s no secret that regular soft drinks contain empty calories from lots of sugar which contributes to weight gain.

However, what’s confusing to a lot of folks is how “diet” sodas, with no sugar or calories, could actually trigger weight gain as well.

Believe it, because there’s nothing “diet” about a a diet soda. New research is shedding some light on how diet sodas can wreck your metabolism and sabotage weight loss in ways that might surprise you. Artificial sweeteners certainly play a role, but it goes deeper than that as it appears the carbonation may also be in the mix.

If you’re a diet soda drinker you’ll want to put some serious thought into what these drinks are doing to your body. Alright, I’ve done some homework and dug into some of the research studies and this is what I’ve found…

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Tuesday, October 15th, 2013 - Shane Doll

While I’ve covered a vast amount of nutrition subjects on this blog, it occurred to me recently that it would be beneficial to have a basic list of nutrition principles to share with our clients.

Not hard and fast rules mind you, but rather some of the more important principles that can help with making a body transformation.

It’s our belief that individual diet choices should be determined by unique needs and personal preferences, not one way or some other being “superior.” There is no one best diet for everyone.

Having said that, I felt it would be helpful to share some of the basic nutrition philosophies we follow at Shaping Concepts based on observation from our most successful clients.

There are several different diet types and food choices which can be used to produce changes in body composition. Each individual has to find what works best for him or her. Our goal is to simply help our clients find the best routine for their individual wants and needs.

Keep in mind as you read through the principles that our clients are using supportive nutrition in conjunction with resistance and cardiovascular based exercise. While there are numerous dietary practices that can promote weight loss, not all do so with a concern for muscle.

Again not to say that another way is right or wrong, it’s just our way. We don’t believe in quick-fixes for weight loss or the development of vibrant health. Take the Shaping Concepts nutrition principles for what they are…not rules, but rather tips based on what we’ve seen some of our most successful clients practice.

More after the jump…

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Friday, September 27th, 2013 - Shane Doll

If there’s ever a time when supplementation can have the most significant impact on lean muscle development it’s post-workout following a higher intensity resistance training session.

For decades bodybuilders and weight lifters have made it a practice to consume a post-workout protein shake and for good reason.

The idea has always been to jump start the rebuilding and repair of lean muscle. While there’s plenty of research to confirm the benefits of post-workout supplementation, it’s been my experience that a lot of folks aren’t really sure what constitutes an optimal form of supplementation for their unique needs.

Making a decision on the best post-workout recovery shake to consume will often come down to a recommendation from the guy at the local GNC or a personal trainer at the gym. Unfortunately the products they recommended may not be always be optimal for your needs.

This shouldn’t come at much of a surprise but that college kid working the counter at the local nutrition store or health club may not have a depth of knowledge on nutritional science. But let’s face it, most people don’t have a clue on what’s best so they’re likely to go with whatever is recommended.

In today’s post I’m going to reveal some tips on what to look for in determining the best post-workout recovery shake for your goals and unique needs, along with helping to clarify if you really need one in the first place.

More after the jump…

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Tuesday, September 24th, 2013 - Shane Doll

For anyone who’s following a low carb diet, eating your vegetables is a key component for ensuring adequate dietary fiber, not to mention health promoting phytonutrients and antioxidants.

Simply put, if you’re going to go on a low carb diet or any diet, you’ve got to make sure to eat your veggies!

The tricky part for many folks is determining which vegetables are ok to eat while on their diet. In reality, all vegetables are fair game, but obviously some are higher in carb counts than others. This goes back to whether they’re fibrous or starchy carbs in nature.

I often get asked about which vegetables I’d recommend while on a low-carb diet and my general reply is to focus on the “greens.”

Think along the lines of spinach, brocolli, lettuce, cucumber, and such. However, depending on the amount there’s a lot of flexibility with numerous other vegetables.

I decided I’d make a quick reference guide focusing on the vegetables people are most likely to eat. I didn’t bother getting into things like parsley, cilantro, and other greens. While these are great for juicing and have very low carb counts, most people won’t be eating these raw or cooked.

More after the jump…

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Monday, April 1st, 2013 - Shane Doll

When it comes to controlling portion sizes, how much you eat, snacking habits, etc, your mind has far more influence than your stomach. New research is continuing to reveal psychological triggers with eating and you can be assured that food manufacturers and mega-chain restaurants are paying attention.

There are entire departments and corporate divisions which are responsible for figuring out how to get you the consumer to purchase (and eat) more of their products. This is big business so they’re going to use every trick in the book.

Unfortunately most people are unaware of their little tricks, but I say it’s time we shed some light on the subject.

In today’s post we’ll discuss some of the ways you can tilt the scales in your favor and help trick yourself into eating less.

More after the jump…

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Monday, March 25th, 2013 - Shane Doll

I received a question over the weekend from a reader who wanted to know if cheese was acceptable on her low-carb fat loss diet?

This is one of those topics that you’ll undoubtedly hear different answers depending on who you ask. Personally, I don’t view cheese as strictly off-limits like some Paleo purists or hardcore bodybuilder dieters.

I tend to follow more of a Primal Blueprint type diet and agree with Mark Sisson that consuming cheese should be an individual choice, but to remember that not all cheese is created equal.

In today’s post I’ll provide you with my preferred choices for cheese if you’re going to include it in your diet. Yes, it can even be included in moderation in your diet if you’re looking to lose fat as well.

The right type of cheese can be low-carb and a great way to add some flavor to meals while providing a source of protein and dietary fat.

More after the jump…

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Thursday, March 21st, 2013 - Shane Doll

One of my primary recommendations to weight loss clients is to increase protein and fiber in their diet. Short of a total diet makeover these two changes can have the most significant impact on body composition. There’s just something about adding more protein and fiber to your diet that sets conditions right for weight loss.

Unfortunately there’s often some misconceptions regarding the best way to increase fiber intake in the diet. Health experts for years have been telling us to eat more whole grains and high fiber cereal, and with a few exceptions these are last on my list.

I advise my weight loss clients to avoid wheat products, even those with whole grain wheat, so this omits a large portion of the foods we typically associate as being healthy high fiber choices.

In today’s post I’ll share with you my top 24 high fiber foods that you’ll want to consider adding more of to your diet.

More after the jump…

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Wednesday, March 20th, 2013 - Shane Doll

There’s a lot of controversy these days amongst health and medical professionals regarding the impact of gluten in the diet. Some say only those with Celiac disease need to scrupulously avoid gluten, while others argue most everyone can benefit from removing it from their diet.

Once again the degree in which one would look to remove gluten from their diet goes back to unique individual needs. Personally, I tend to recommend the removal of modern wheat from the diet for all of my weight loss clients.

This recommendation isn’t solely tied to gluten sensitivity, but rather the impact of modern wheat in the diet in general. Simply put, most people will feel much better and have an easier time losing weight without wheat in their diet. I’ve found this to be largely true with middle age adults who shift to more of a Primal Blueprint type diet.

If you set out to remove gluten from your diet, you’ll have to do more than just cut out the wheat. There are numerous foods, many of which may surprise you, that have gluten hidden in their ingredients.

In today’s post we’ll look at the obvious and not so obvious foods you’ll want to avoid for a gluten-free diet.

More after the jump…

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Monday, March 18th, 2013 - Shane Doll

Just when I think I’ve seen it all. San Francisco food producer, Hampton Creek Foods, recently announced their plans to start offering “chicken-less” eggs.

Yes, that’s right eggs not produced by chickens, but rather what they claim to be a superior product made from plant based vegetarian protein sources and natural gums.

Their premise is that consuming natural eggs from chickens is unsustainable as a global food source and man made eggs would be a healthier, more viable option.

In today’s post we’ll dig into their product called “Beyond Eggs” and I’ll provide my two cents for what it’s worth.

More after the jump…

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