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Special Ops, Police, & Fire Fighting

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Mission:  We prepare men and women for any tactical profession requiring a fitness test and advanced training. 
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Navy SEAL Info  |   Army & SF Info  |   USMC Info |   Special Ops Info FBI Training Info

The Food Pyramid - Discussing the Options

This week a few emails prompted me to look into the United States Department of Agriculture's (USDA) Food Pyramid used for the last decade by Americans. Has it worked for us to be a healthier nation? Are we not following the Pyramid as a guide? Or is the Food Pyramid all wrong?

Researchers will be debating this for years to come, but recent evidence and studies have urged the USDA to make changes to the Food Pyramid. A quick and easy solution to the Food Guide Pyramid would be to switch the place of Fruits and Vegetables with the Breads, Cereals, Rice and Pasta group. Many could argue about the number of servings each group should have, but leaving the serving sizes as they appear on the pyramid makes dietary sense. Also, there are too many servings of refined sugars, simple carbohydrates in the bread, rice, cereal group in my opinion.

According to the Harvard School of Public Health, the altered Food Pyramid (below) is the guide to Healthy eating:

Personally, for me, as a very active person and fitness trainer/writer, I recommend adoption of the Food Guide Diamond, which takes the current Pyramid and nearly reverses it as shown below:

The Food Diamond separates the fatty animal meats from more leaner healthier meats and well as adds junk food/poor cooking choices as a group. The addition of one of the most important elements to our lives - Water and Daily Exercise should also be addressed. I usually recommend people to drink 3-4 quarts of water a day - especially if you are an active person. Personally, Harvard has the best pyramid since it is the only one that introduces daily exercise as part of the caloric process and separates fatty foods from leaner foods within the same food groups.

I am not a dietician, but you do not need to be one in order to know how to feed yourself and your family. In a nutshell, buy more produce in the form of fruits and vegetables, eat leaner meats, and limit (not eliminate) breads, rice, and cereal. If you need any information on the Food Guide that are many articles supporting both sides of the argument found by typing the Food Pyramid into a search engine. Good luck and eat right!

See new Food Pyramid as of 2005 

I found a replacement here:

More Links to Proper Food Choices

Healthy Diet & Lifestyle, Food Groups, Nutrition Before & During Pregnancy, Child Nutrition, Physical Activity

In addition you can find more info below:

The Food and Nutrition Information Center

Nutritional Values For Common Foods And Products Nutrition facts, calories in food, labels and more

Another resource for food planning / ideas.

Have any fitness questions? Send them to me at

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the
National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy
lifestyle - check out the
Fitness eBook store and the Stew Smith article archive at

 To contact Stew with your comments and questions, just e-mail him 

Complete List of Books, eBooks, DVDs

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Published Books / DVDs / APPs

NEW - Tactical Fitness - Featuring the Dirty Dozen    |  More Info   |  Book only
The Navy SEAL Weight Training Workout   |  More info   |  Book only
Complete Guide to Navy SEAL Fitness
     |    More Info     | 
Book / DVD
Maximum Fitness - CrossTraining     |    More Info     |  Book only
The Special Operations Workout     |   More Info     |     Book only
The SWAT Workout - From Recruit to SWAT      |  More Info    |  Book only
The Combat Swimmer Stroke Video     |  More Info   |  Download MP4
The Pre-Habit Workout     |  More Info  |  DVD only

New Fitness APPs Navy SEAL, FBI, Pushup. Pullups   |  More Info    |  APPS

The Complete List of Stew Smith's eBooks / Books:


Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness    |  More Info  |  eBook, Book

Reclaim Your Life - The Erin O'Neill Program     |  More Info   eBook only

Veteran's Fitness - Baby Boomer and a Flat Stomach     |  More Info   eBook only

The Diabetic Prevention Workout   |  More Info   |   eBook only 

The Busy Executive Workout Routine    |  eBook only

Advanced Maintenance and Recovery Program   |  More Info   |  eBook only

The TRX Workout eBook     |  More Info   eBook only

  - Circuit Training 101 eBook      |  More Info   eBook only

 Obstacle Course Race eBook      |  More Info   eBook only

The Special Forces Physical Fitness Workouts


Combat Conditioning Workout       |  More Info  |  eBook, Book

Navy SEAL Workout Phase 1:  Beginner       |  More Info  |    eBook, Book

Navy SEAL Workout Phase 2 - 3:  Intermediate     |  More Info   eBook, Book


Navy SEAL Workout Phase 4  Grinder PT      |  More Info   eBook, Book

Navy SWCC Workout       |  More Info    |    eBook, Book


Army Special Forces / Ranger Workout  | More Info SF /  Ranger  eBook, Book


USMC RECON Workout       |  More Info  |  eBook, Book


Air Force PJ / CCT Workout      |  More Info  |  eBook, Book


The Coast Guard Rescue Swimmer Workout      |  More Info   eBook, Book


The Army Air Assault School Workout     More Info   eBook only


The Army Airborne Workout     More Info   eBook only


NEW - Upper Body Round Robin (UBRR)    More Info   eBook only


The OCS, ROTC, Service Academy, & Bootcamp Workouts

The USMC IST and PFT Workout      More Info   eBook only


USMC OCS / TBS Workout       |  More Info   eBook, Book


The Service Academy Workout     More Info   eBook, Book


Navy, Air Force, Marine Corp Bootcamp Workout   More Info   eBook, Book


The Army OCS and PFT Workout    More Info   eBook, Book


NEW Army PRT and Combat Readiness Test Workout    More Info   eBook only


The PFT Bible - Military / Police Standard PFT    |  More Info   eBook, Book


The Law Enforcement Physical Fitness Test Workouts


The FBI Academy / PFT Prep Workout (Vol 1 and 2)      |  More Info   eBook, Book


The DEA Prep Workout      More Info   eBook only


The FLETC Prep Workout - Ace the PEB      More Info   eBook, Book


The PFT Bible - Military / Police Standard PFT      |  More Info   eBook, Book


The Fire Fighter Workout       |  More Info   eBook, Book





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