1. People are eating too much processed easy foods…I don’t think I should even call it food. Too much fast food. Too much food with health claims…you don’t see health claims on raw vegetables… Why do we have to put health claims on everything? Do they really need to convince you that eating their product will lower cholesterol? Or reduce the risk of Coronary Heart Disease? If a product has so many health claims, it’s probably more synthetic than authentic. Eat real food…food that doesn’t require health claims. Food that has expiration dates. Food that doesn’t have the shelf life of plastic. Eat tons of fruits and vegetables. Eat nuts and seeds. Eat food that will contribute to your health and well being. Doritos baked in vegetable oil with no trans-fats is NOT food.
2. Watch your daily sugar intake. The average breakfast cereal contains 46-53% sugar! Doughnuts, white breads and cookies are all sugar! Simple sugars, often referred to as bad carbs are said to result in a large influx in blood sugar levels, which is usually followed by a crash otherwise referred to as hypoglycemia. Complex carbs are also referred to as good carbs and constitute starches typically containing more nutrients than their simple counterpart. For example, dietary fiber found in complex carbs slows digestion and yields a more level blood glucose response. Unfortunately, classifying carbs in this dichotomy can only be used on select sources. Most sugar containing foods have both complex and simple sugars. Saying simple carbs are bad for you and complex are good for you is also flawed because fruits contain simple sugars, while pizza and fries contain complex sugars.
2. Watch your daily sugar intake. The average breakfast cereal contains 46-53% sugar! Doughnuts, white breads and cookies are all sugar! Simple sugars, often referred to as bad carbs are said to result in a large influx in blood sugar levels, which is usually followed by a crash otherwise referred to as hypoglycemia. Complex carbs are also referred to as good carbs and constitute starches typically containing more nutrients than their simple counterpart. For example, dietary fiber found in complex carbs slows digestion and yields a more level blood glucose response. Unfortunately, classifying carbs in this dichotomy can only be used on select sources. Most sugar containing foods have both complex and simple sugars. Saying simple carbs are bad for you and complex are good for you is also flawed because fruits contain simple sugars, while pizza and fries contain complex sugars. 
3. Classifying sugars into refined (processed) and unrefined (natural) might be a better alternative. Refining a sugar removes fiber, nutrients, water and other substances and can be performed on simple or complex sugars. Unrefined sugars are typically fruits, vegetables and whole grains. As said above, eat more unrefined sugars, and less refined sugars. 
4. Sprouted grains (a select few) are healthier than non-sprouted (traditionally-farmed) grains. This technique improves the nutrient profile of the grain yielding more vitamin C, vitamin B, B2, B5 and B6, vitamin A, vitamin E, improved protein quality and crude protein quantity, an increased crude fiber content and an increased plant (digestive) enzyme content. The anti-nutrient, phytic acid is also broken down during the sprouting process. Phytic acid is found in the bran of all grains and in the coating of nuts and seeds. Phytic acid inhibits the absorption of Calcium, Magnesium, Iron, Copper and Zinc in the digestive system. In addition, sprouting grains breaks down the complex sugars responsible for gastrointestinal gas. If you’re interested, sprouted breads are available in larger grocery stores (e.g. Save-On) and health food stores.
5. Work your ass off in the gym. Get an Exercise Physiologist (I know a good one...) to design you a program. Keep a training log. Keep progressing and stay consistent. MAKE TIME for exercise and make it apart of your life style. LOOKING for time in your day to exercise is all wrong. You will never FIND time to exercise...it's like trying to FIND time in your day to clean the toilet...it's never going to happen! Here is Phil after he jumped in a lake...actually, wait. Sorry, it's Phil after one of my workouts.
Thanks for reading,
Jon-Erik Kawamoto
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