Tom Venuto - The A-Food, B-Food Lecture - How To Get Good Grades On Your Food Choices.pdf - Literatura II - PacoPacoPaco

“The A Food, B Food Lecture”

How To Get “Good Grades” On Your Food Choices

By Tom Venuto, Author of

Burn The Fat, Feed The Muscle (BFFM)

www.burnthefat.com

www.fitren.com

Retail Price: $12.95. This is NOT a free e-book.

This e-report is for personal use for Burn The Fat, Feed the Muscle (BFFM) clients only ( www.burnthefat.com ) .

You do NOT have resale or republication rights to this product. No unauthorized reproduction or

distribution is permitted. Copyright violation and illegal distribution will be prosecuted

Why You Are What You Eat… Literally!

This very minute as you read this, old cells in your body are dying and new

ones are replacing them at a rate of about 50,000 cells per second. The raw material

for new cell construction comes directly from the foods you eat. You are literally what

you eat.

The condition of your body today is the sum total of all the food choices you’ve

made in the past. The condition of your body in the future will be the sum total of all

the food choices you make today. Most people take their food choices very lightly, not

realizing that everything they eat has an impact on their physical condition. Even

worse, some people give no thought at all to what they eat every day – they choose

anything without giving any consideration to the long term consequences.

Choose low grade foods and you’ll have a low grade body. Choose high grade

foods and you’ll get leaner, stronger, healthier, more muscular and more energetic.

The problem is, how do you know what to choose? Which foods get good grades and

which foods get bad grades? When you walk down a supermarket aisle or look at a

restaurant menu, you’re faced with a dizzying array of choices. Label claims like “low

cholesterol,” “low fat”, “30% less fat,” “all natural,” and “100% organic” grab your

attention and seem to scream, “pick me!” But how do you really know what’s a good

choice and what’s a bad choice? Worry no more, because you now have in your hands

a one of a kind rating system you can use to “grade” your food choices.

This rating system is set up in grades, because food choices don’t simply fall

neatly into two categories; “pass” or “fail.” Food quality can range from very poor, to

poor, to fair, to good to excellent. It’s a scale or a spectrum – the way temperature

and color are spectrums. At what temperature does hot become cold? Where does

black become white? Black and white or hot and cold are simply two ends of a

spectrum. It’s the same with food choices. Food quality can range from highly

processed with zero nutritional value on the low end (an “F”) to all natural with high

nutritional value on the high end (an “A”).

Here's an example: An apple is an A grade food. An apple is a raw food found in

its natural state, un-tampered with by man. Now, what about unsweetened

applesauce? It too is nothing but apples, but since the apples have been pureed and

are not in their MOST natural state, it has dropped to a "B" (still a good "grade," mind

you). Turn it into apple juice and you're down to a "C" (still a passing grade). Then if

you add sugar (sweetened applesauce or apple drink), you're down to a "D". Finally, if

the apples eventually become a fat and sugar filled apple pie, your grade has

plummeted to an "F" (yes, you flunked!)

You could take nearly every food through this type of scale to “grade” it. Your

task is simple: Look for places in your diet where your grades have room for

improvement (C or lower), then improve them. If you have straight A’s already, or

even A’s & B’s, the chances are good that you’re in great health and excellent shape.

The easiest way to improve your food grades

The easiest way to improve your food grades is to eat natural foods as much

as possible. The foods with the highest grades are always those that are NOT man

made, processed or refined. How do you know if a food is “natural” or not? You simply

ask: “Did this food come out of the ground or off the tree/plant this way?" If

the answer is yes, then it’s natural and it’s an A grade food. To take it a step further

and include protein foods, you could expand on this definition and say , “If it grew

from the ground, walked, flew or swam, it’s natural.” (vegetarians, no hate mail

please; you can use the first definition).

A-grade foods should make up the majority of your calories, but if you only eat

A-grade foods and nothing else, that means your diet would be somewhat restricted

and limited (a straight A’s diet is a strict diet). It might also make it difficult to gain

(lean) body weight, because many A-grade foods such as green vegetables and lean

proteins lack the caloric density required to stay in caloric surplus. That’s why it's ok to

use “B" foods like whole wheat bread or pasta sometimes - especially on a muscle

size-gaining program.

Another Simple and Easy Way to Improve Your Food Grades

Before we move on to the actual grading system, here’s another way to quickly

and easily improve your food grades: Shop in a health food store, farmer’s market or

natural foods market. Not only will this improve your grades almost automatically, but

you’ll also find a much greater variety than you would in a regular supermarket. You’ll

find shelf after shelf of whole grains and other natural foods. In a regular supermarket,

the vast majority of the foods are boxed, canned, packaged and/or highly processed.

For example, in your typical supermarket you would be lucky to find more than

a few brands of 100% whole grain boxed cereal. Shredded Wheat is one of the few. If

you look at the ingredients list in Shredded Wheat, you’ll see only 100% whole wheat.

If you look at most of the other brands, you’ll see refined grains and lots of sugar.

Some people consider unsweetened whole grain cereals very bland, but that’s the type

of food that gets a high grade. You can always slice up strawberries or bananas on top

of the cereal to sweeten it. If you look in a health food store, you will find dozens of

100% whole grain cereals, both cooked and cold varieties.

A-Grade Foods

An A is the highest grade a food can receive. To earn an A grade, a food must

be 100% natural (not refined or processed in any way). A-grade foods must also be

extremely nutrient dense . These top-of-the line “super-foods” are packed with

vitamins, minerals, antioxidants, carotenoids, phytochemicals, essential fatty acids,

fiber and other healthy stuff that’s extremely good for you.

For example, red peppers are the only food with an entire days worth of

vitamin C. Tomatoes contain cancer-fighting lycopene. Spinach is rich in calcium and

vitamin D. Orange veggies like carrots, sweet potatoes, and butternut squash are

packed with carotenoids. Asparagus is loaded with vitamin K. Deep leafy greens like

spinach are nutritional powerhouses with ample quantities of Vitamin K, Carotenoids,

Calcium, Iron, Potassium and Vitamin C. All fibrous carbs, green veggies and salad

veggies get an A grade. Fibrous carbohydrates, (green veggies and salad veggies)

would even quality for an A+ because they have extremely high nutrient density with

extremely low calorie density, making them ideal foods for reducing body fat.

Some dieters are afraid of starchy carbohydrates because they’ve been led to

believe they are fattening. However, starchy carbs are not fattening or unhealthy,

refined carbs and other man made foods are the real culprits. The A-grade starchy

carbohydrates like yams, brown rice and old fashioned unsweetened oatmeal are

staples for athletes, bodybuilders and fitness buffs. Other A-grade starches include

black eye peas, lentils, beans (navy, pinto, kidney, garbanzo) and barley. It’s true that

some people are carb sensitive, but don’t fall for the “all carbs are fattening” myth. Fat

loss is all about calories in versus calories out and the type of carbs you eat…

The A grade starchy carbs are 100% natural, eaten almost exactly the way they

come out of the ground. Most of these starches (with the exception of white potatoes

and carrots) are also either low on the glycemic index or they have a nice balance

between carbohydrate and protein, which causes them to be released slowly into the

bloodstream as glucose. Even on strict bodybuilding or fitness competition diets, these

are the carbs of choice for physique improvement.

Fruits, although they are considered a “simple carb” (fructose), are also on the

A-list because they are natural and high in nutritional value. Fat burning nutrition isn’t

as black and white as complex carbs and simple carbs. Simple versus complex is one

consideration, but the far more important selection criteria is whether a food is refined

or natural. Some bodybuilding guru’s even believe that “fruit is fattening.” For very

strict fat loss diets for bodybuilding and fitness competition or on low carb diets for the

hypoglycemic and insulin resistant, fruit is sometimes temporarily reduced or even

removed. However, for overall health, fitness and body composition improvement, fruit

should almost always be one of your top picks.

Tom Venuto - The A-Food, B-Food Lecture - How To Get Good Grades On Your Food Choices.pdf

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