Don’t confuse diet with nutrition.

Diet implies a temporary change, a short-term fix to a long-term problem.

Nutrition is a life sustaining change in your daily eating habits.  

Most of us make poor nutrition choices as processed food and fast food can be easier and quicker to obtain.  Avoid them!

Instead your nourishment should come mostly from whole foods.

If it came out of the ground or off a limb it is a whole food.  Vegetables, fruit, nuts and seeds.

If it swam, walked or flew it is a whole food.  Game meats, lean meats, chicken, turkey and fish.

Comprehensive nutrition includes all 3 macronutrients.

Protein, carbohydrates and fat.

Although you can get your protein from non-animal sources, humans are omnivores.  Lean meats, chicken, turkey and fish are the better protein sources.

Eggs are also a great protein source.

Eat plenty of vegetables for your complex carbohydrates along with a daily  fruit choice for a good simple carb.

You can include whole grains in your nutrition plan but be wary of Gluten.

You should avoid the bad simple carbs like most sugars, high fructose corn syrup, candy and sodas.

Water is always a good choice and you should drink plenty of it – all day long.  Just do it!

Essential fats like those found in avocado, nuts, seeds and olive oil should be included in your diet.

Trans fats like hydrogenated oils are to be avoided at all costs!

Some processed food items such as a quality protein powder, a fish oil capsule, a quality complete meal replacement shake or a quality protein bar are acceptable supplements to your nutrition.



Change Your Path


Mindfulness in relation to nutrition is the key – be mindful of what you ingest, every meal, every drink, every snack, every day.

Change Your Path

Which direction should you go?  It is never too late to change your path in life! I’m not thirty-something, with a single digit body fat percentage, whose fitness is a given, telling you that you can do it. I am you! Well, not literally you. I am an aging baby boomer who once thought I…


Should I include alcohol in my daily nutrition plan? How much alcohol is too much? Am I an alcoholic? Does that last question make you uncomfortable? Even if you are drinking too much – too often, almost everyone’s answer to that question is no! It was for me. Wait a minute, I have read lately…


One question I am often asked, “Brian, what supplements do you recommend?” Ideally you should be able to get all your nutrients from a balanced nutrition plan.  Sounds good, but tough to accomplish for most of us. Of the tens of thousands of supplements on the market, I only use a handful. My promise to…

Water – 8 x 8oz a day – fact or myth?

Do I really need 8 x 8oz glasses of water each day? How many people you know, actually drink 8 x 8oz glasses of water each and every day? Do you reach that daily threshold? And yet here we are, walking, talking, breathing, living, in spite of the fact that many of us are not…

Nutrition Mindfulness

Mindfulness is the underlying theme that flows throughout the XFNC. In today’s instant gratification world with everyone constantly plugged in while walking, driving, shopping, talking…barely looking up long enough to acknowledge their fellow humans, never mind taking the time to look around, breathe deeply of life and simply smell the roses – Mindfulness is a…