_________________ A Note from Phil _________________
Have you ever been on a diet? Since you are reading this book, the odds that you said yes are pretty good. The “90-Day Fitness Challenge” is not a diet; it’s a
lifestyle. The changes you will make and the information you will learn are things you will live by forever. Not just for ninety days.
We are here to make you informed about nutrition and to equip you to change your bad eating habits and misconceptions about food. Before I lost the weight, I used
to think this was way too complicated. Just take a trip down the aisles of your favorite bookstore. Bookshelves are lined with diet books. One expert says this. Another
expert says that. The amount of information out there is overwhelming.
Don’t worry. We won’t overwhelm you. If you know the basics about nutrition and eating to lose weight, you can grow and learn more from there. Just as you have
established a starting point for where you are physically, this chapter is your launching pad for learning how and what to eat. From here, you will be able to make good
decisions that will make permanent change happen.
Why Do We Eat?
The third key to our DREAM principle is eating to live. It’s about reprogramming your mind to use food as fuel. Food is not meant to comfort you, to satisfy your
cravings, or to be your best friend. It is meant to help your body run properly and efficiently The Bible tells us that we are fearfully and wonderfully made (see Psalm
139). Your body is a wonderful, well-crafted machine meant to do good things. And that means you have to put good things into it.
Before I lost all this weight, I never thought too much about what I was eating. If it tasted good, I ate it. I also ate simply because I felt sad, happy, or bored. Now I
have a different mentality and I am in control of what I eat. While I used to attach so much emotion to food, it does not have that power over me anymore. Also, I get to
choose the foods that I know will make my body work better. I ask myself the right questions, such as “Are my food choices aiding or robbing me of health?” You can
gain that same control. Every time you sit down to eat a meal or snack, you have to ask yourself whether it will fuel your body or slow it down. This is the mind game
you have to conquer.
If you use food as a crutch or to fulfill some emotional need, stop. You have to renew your thinking. Sometimes you can’t do this on your own. Find a counselor, a
support group, or a professional who can help you overcome those underlying issues so you can relearn the proper way to look at food.
What Do We Eat?
Think Natural
The most important rule you need to learn about good nutrition is to choose foods that are natural, such as fresh fruits, vegetables, nuts, and lean meats. Natural
means that the food is as close to its original state as possible and has not been or is only minimally processed. On the show, trainer Jillian Michaels often told us to think
of it like this: when you choose a food item, does it have a mother or does it come from the ground? If the answer is yes, great. If not, don’t eat it.
Why is this important? Your body functions at its best when nourished by natural foods. If you eat foods that have been chemically or otherwise altered, your body
doesn’t know how to properly process it. Did you know that many people are undernourished? It’s not because they don’t eat, but because they eat lousy fake food
that does not properly feed their bodies.
Our bodies are efficient at healing themselves with the right foods. The more natural you eat, the less often you are sick. Americans are among the sickest people in
the world. I believe it comes back to our diet. Many people in our country eat frequently at fast-food restaurants. All that preservative-filled food could be sending us to
an early grave. It’s time to stop eating fast food. Let’s drive past the drive-thru.
I recently met a lady who had ovarian cancer ten years ago. She was diagnosed when the cancer was in stage III or IV, and she was told she had only a few months
to live. She immediately had surgery, and the doctors removed as much of the cancer as they could. She was supposed to start chemotherapy right away, but she
refused the treatment. She told the doctor, “Thanks, but no thanks,” and instead made some radical changes to her diet.
She started eating only foods that were all natural. She juiced fruits and vegetables, which naturally boosted her immune system with a ton of vitamins and minerals.
You know what happened? She started getting better even without chemotherapy. Today, this lady is alive and healthy.
I think about myself. When I started the program, I had a fatty liver, an enlarged heart, was prediabetic and, of course, grossly overweight. After only six weeks of
working out regularly and eating natural foods, all my vitals were turned around (though I still needed to lose more weight). It’s amazing what the right foods will do to
your body.
Below is a list of foods Amy and I regularly eat that have helped us lose weight and keep it off. As you can see, these are all natural. Appendix B offers a more
comprehensive shopping list that we use to choose our meals and snacks. We also provide you a seven-day meal plan in appendix C, but for most of the “Challenge,”
you will be responsible for planning your own meals.
Recommended Foods
Protein Sources
• eat only lean cuts of meat: chicken, turkey, fish, beef (sirloin or round cuts), lamb
• turkey sausage and bacon
• eggs
• vegetarian choices include firm tofu, tempeh, lentils, kidney beans, lima beans, black beans, chickpeas
Carb Sources
• oatmeal (not instant)
• fruits
• vegetables, vegetables, vegetables
• brown rice
• whole grains
Fat Sources
• olive oil (the best for cooking; use cold-pressed, extra virgin olive oil)
• safflower oil
• coconut oil (great for high-heat cooking)
• almond oil
• avocado
• nuts
Say Yes to Fiber
Never in my life had I given much thought to fiber. Sure, I saw commercials that told me fiber was important, but I didn’t think it applied to me.
The American Dietetic Association recommends that we get twenty-five to thirty grams of fiber per day. Most Americans get about half that and, as a result, are
constipated, have headaches, and generally feel tired and sluggish. Fiber is essential to good digestive health. If you get enough fiber in your diet, your bowels will move
daily (which is ideal) and you’ll feel better. Fiber absorbs large amounts of water in the bowels, which makes it easier for stools to pass through your system. When you
have regular bowel movements, toxins are regularly released from your body, making you feel better and improving your overall health.
Getting enough fiber in your diet can decrease your risk of heart disease, cancer, diabetes, and kidney stones. Take a look at what you are eating this week and
measure the amount of fiber in your diet. If you are eating less than twenty-five grams a day, it’s not enough. Choose foods that are rich in fiber, such as fruits,
vegetables, beans, and whole grain foods such as brown rice, whole wheat bread, and whole grain cereals (Fiber One and All-Bran).
Another easy way to add fiber is to eat ground flax seed. It tastes great as an addition to oatmeal or cereal. Start out with one teaspoon a day and work your way up
slowly to two to four tablespoons. Make sure you grind the seeds before eating them so they don’t just pass through your system. I use my coffee grinder and grind
them right before I eat them.
Drink Your Water
Water is an essential component of good health because much of our bodies consists of it. If we don’t drink enough, we become dehydrated and can get a whole
slew of health problems. Here are just a few wonderful things drinking enough water does for you:
• Keeps your energy up
• Keeps your weight down
• Removes waste and eliminates toxins
• Helps carry nutrients and oxygen to cells
• Cushions joints
• Helps your body absorb nutrients
• Hydrates skin and hair
• Regulates body temperature
How much water is enough? You should drink half your body’s weight (in pounds) in ounces of water each day. So if you weigh two hundred pounds, you should be
drinking one hundred ounces of water. When Amy and I started our journey, we didn’t drink enough water. When I committed to start drinking water, I remember
feeling as though I couldn’t get enough water, especially during my workouts. I was thirsty all the time because my body was trying to tell me I was dehydrated. I made
the decision then to keep water with me at all times and drink it. I still do. I always carry a water bottle with me so I am never without it.
Here are some other things I do that help me stay hydrated all day. As soon as I get up in the morning, I drink sixteen ounces of water. This begins to flush out the
toxins and get my body moving in the morning. I drink water with each meal and snack. I also drink before, during, and after a workout. I suggest for this challenge you
commit to drinking only water. You should always be conscious of calories from beverages. Soda, fancy coffees, and even juices can pack on sugar and calories. Do
your best to substitute water for all your drinks. I now love unsweetened tea and a small amount of black coffee. I will also drink the occasional cup of green tea. I am
still amazed at how my cravings have left, my skin and overall appearance and general health have changed by incorporating the proper amount of water into my diet.
Make a conscious effort to drink more water, and your body will thank you for it.
Get Rid of Sugar
Unsweeten your tooth. So many people tell me, “Phil, I have a sweet tooth. I just can’t help it.” I tell them, “That’s not true. You’re just addicted to sugar.” Sugar
addiction is a huge problem in this country because sugar is everywhere. It’s found in many of our foods and beverages. Just go through your pantry, pick a food item
off the shelf, and read the ingredients label. Notice how many grams of sugar are in that product. I bet it’s a lot.
When I started on the ranch, I was a borderline type 2 diabetic (non-insulin-dependent). Had I not secretly worried about it and stopped eating sweets, I believe I
would have become a full-blown diabetic. I thank The Biggest Loser for not having any sugar on the campus, which helped me change the course of my life.
Remember my first rule of eating? Sugar cane is natural, but refined sugar or high fructose sugar is not found in nature. They are highly concentrated, processed, and
man-made products. I recommend you read the book Sugar Blues by William Dufty. It will open your eyes to the dangers of sugar and how it is a leading factor in
depression and other medical problems.
Why would you want to sweeten your food with processed sugars when you can eat more natural foods and find better sweetener alternatives? Here are some
natural sugar alternatives that have minimal to zero calories. Most grocery stores now carry these products, but some will be found in the pharmacy.
• Xylitol
• Stevia
• Truvia
• Local wildflower honey
• Agave nectar
My recommendation to you is to read labels. You will be astounded at all the sugar you find. It comes in many different names. It sneaks in everywhere. Here are
some other possible code names for sugar:
• Corn sweetener
• Corn syrup or corn syrup solids
• Dehydrated cane juice
• Dextrin
• Dextrose
• Fructose (from fruit, we are not as concerned about)
• Fruit juice concentrate
• Glucose
• High-fructose corn syrup
• Honey
• Invert sugar
• Lactose
• Maltodextrin
• Malt syrup
• Maltose
• Maple syrup
• Molasses
• Raw sugar
• Rice syrup
• Saccharose
• Sorghum or sorghum syrup
• Sucrose
• Syrup
• Treacle
• Turbinado sugar
• Xylose
Remember your body does not care what it’s called. It still sees it all as just “sugar.”
Salt Be Gone
Salt is a dietary mineral mostly made up of sodium chloride. You need some sodium in your diet, but most people eat way too much. According to the USDA, we
should consume no more than 2300 milligrams of sodium a day. A healthy range would be 1500-2300 milligrams a day. Yet the average American gets 3000-5000
milligrams of sodium each day. Way too much.
Here’s what excess salt in your diet does:
• increases the number of fat cells in your body
• makes the fat cells you have get larger
• increases your insulin resistance
• makes you more hungry and thirsty
• slows down your metabolism as well as your body’s fat burning process
• increases your blood pressure
• makes you feel fat, bloated, and puffy
I used to use so much salt, I could barely taste the food I was eating. Once I stopped, I started enjoying food so much more. My taste buds came alive. It opened up
a whole new world to me. Myriad herbs and spices can be used instead of salt. Experiment with different spices such as pepper, chili powder, and curry.
I challenge you to look at how much salt you are eating and to give up all the unhealthy, salt-laden foods you are used to. Fast food is one of the biggest culprits. It’s
worth repeating: stop going to fast-food places. Eat natural foods without adding salt. You might want to consider getting rid of your saltshaker altogether.
How Do We Eat?
We’ve talked about why we eat and what to eat. The next step is learning how to eat.
It’s All About Balance
Eating healthy is a balancing act. A proper meal or snack includes the correct balance of protein, carbohydrates, and fats. Your body needs all of them. Many diets
on the market today focus on only one of these components of nutrition. That’s baloney. You need them all. Protein is the building block for muscle. Carbohydrates give
us energy and are our most important source of fuel. Fats will not make us fat, but rather feed our cells and nourish our skin, hair, and nails. All three things are essential
to good eating.
My coach, Dr. Rick Katouff, teaches all his clients this formula for balancing macronutrient needs: eat 40-55 percent carbohydrates, 20-30 percent protein, and 20-30 percent fat. This formula helps balance our hormones (serotonin and cortisol). We experience a greater energy level and do not have the highs and lows in blood
sugar and insulin levels. This is just one formula. I used it to show you need all three macronutrients in your diet. I want you to focus on having meals and snacks when
possible with a balance of good lean protein, complex carbohydrates, and good healthy fats. The ratios can change around a little but the trick is to learn the concept.
When you eat this way, you will notice you are less hungry and have more energy throughout the day.
Though we will give you some meal suggestions, you are in charge of planning and preparing most of your meals and snacks for the next ninety days. Try your best to
choose your foods based on this formula and the shopping list in appendix B.
Calories Count
The rule of thumb for losing weight is that you need to burn more calories than you take in. Science tells us that one pound of fat is equal to 3500 calories. In order
for people to gain or lose a pound, they must increase or decrease their intake of this amount. For example, a daily deficit of 500 calories should result in one pound per
week of fat loss. That is the science but because everyone is different, there are some variables to it. I know for me, in the beginning I had no idea how many calories I
was actually eating so I had to start writing it down and tracking it. It was a very eye-opening experience. I had been consuming a large amount of calories every day. I
lowered my calories to a healthy but sufficient range and added exercise to my plan and I started to lose weight. A healthy example of that would be if you reduced your
calories by 300 per day and increased daily activity to burn off an additional 200 calories you would be at your goal of 500 calories burned per day and that should
result in a pound a week.
Here are some rules:
Our goal is to burn the fat, not simply starve it. Too many times people decide to “diet” and what they are doing is starving themselves. This is not a healthy or long
term approach that is sustainable.
Try to gradually lower your caloric intake. A sudden drop of more than 500 calories can cause your metabolism to slow. Not everyone is the same. This is a process
of trial and error. I lowered my calories slowly at first, added exercise, water, sleep, and proper nutrition, eating smaller healthier meals, and my body started to respond
by getting rid of the extra fat. Experts agree women should not go below 1200 calories a day and men should not go below 1800. Remember it is “burning” the fat.
Your body needs a certain amount of energy to function every day. This process of losing weight may seem complicated, but it really isn’t. It is a function of the amount
of energy (or calories) a person takes in versus the amount expended.
Word of warning: Beware of crash diets that drastically reduce the type or amount of calories a person takes in. If you were like me and had been consuming too
many calories and the wrong type of calories, slowly lower them to a healthy range.
What is a healthy range of calories per day? Referring to the previous chapter, you can figure out what your BMR is and your AMR. Once you know that number,
you can determine what you need to do to lose weight. As an example, if your daily calorie needs are 2500 calories, you can consume 2200 calories and try to burn off
an additional 200 through exercise. With this formula you can create a deficit of 500 calories in a day. Our goal is sustainable, safe, long-term weight loss.
Each person is different. Some people will lose weight faster than others, so calorie needs for losing weight will fluctuate from person to person. Your goal is to give
your body what it needs to survive, thrive, and be healthy while boosting your metabolism and burning excess body fat.
How many calories you consume per day and where you get those calories is a huge part of proper nutrition. Most people have no idea how many calories they eat.
This is why we recommend you keep a food journal during the “Challenge.” In Part 2 of this book, we include space in the daily challenges to write down what you eat.
If you wish, you can buy a small notebook to keep with you at all times to make the process easier for you. However you choose to do it, the important thing is to write
down everything you eat and how many calories it has. You can find those numbers on the food label or check out one of my favorite books, The CalorieKing
Calorie, Fat and Carbohydrate Counter by Allan Borushek, which shows how many calories are in most foods. Plenty of online sources also provide this
information. Check out:
• www.thedailyplate.com
• www.calorieking.com
• www.thecaloriecounter.com
I know it may seem like a pain to write everything down, but you have to do it, at least for a few weeks. This is what helped me lose the weight. I needed to see what
I was eating and how much so I could track my calorie intake.
Eat, Don’t Starve
Many people think that to lose weight, they have to starve themselves. Not true. The best way to eat is four to six small meals a day. Once you figure out how many
calories you need to consume to lose weight, you can divvy up that number appropriately throughout the day. Eating small, healthy snacks and meals helps get your
metabolism moving, keeps your energy up, keeps your blood sugar stable, and keeps your hunger at bay. It’s hard for many folks to eat this way because they forget to
eat, and when they finally do, they are starving and end up binging. Don’t be one of those people. Set your clock. Put it on your calendar. Do whatever you need to do
to eat four to six times a day. Your body will notice the difference.
Tips for Success
Here are our top tips for weight-loss success. Use these tips during the “Challenge” to achieve your health goals and change your food lifestyle for the better.
Portion Control
If you are not a calorie counter, watch your portion sizes. Once your eyes become accustomed to what a normal-sized meal should look like, you will stop
overeating. Eating the right portions will help you keep your calorie count under control. This was a big “aha moment” for me. I used to eat mindlessly and way too
much. When I switched to eating proper portions that were good for me, I felt great after a meal, not stuffed and ready to pop out of my pants.
Most Americans eat way too much. We have the mentality in this country that bigger is better. We supersize everything, and it is making us fatter. When I was
growing up, an 8-ounce soda was the norm. Now it’s a 20-ounce or larger, and so many people drink several of those big sodas a day.
One of my favorite books is The 9-Inch “Diet”: Exposing the Big Conspiracy in America by Alex Bogusky and Chuck Porter. The authors show how our dinner
plates have grown from nine inches to twelve inches over the years. We put more food on our plates simply because they are bigger. They also talk about the supersize
mentality and explain how so many different foods, such as bagels and sandwiches, have similarly increased in size. When Amy and I discovered this, we went out to a
local discount store and bought our family nine-inch plates. Eating off these smaller dishes make us eat a whole lot less.
Try this challenge. Pour yourself a bowl of your favorite cereal in the portion you would normally eat. Now look at the single-serving size on the food label and pour
that amount into another bowl (it’s usually about one cup of cereal). Notice the difference?
It’s likely that you frequently eat three or four servings more than what you are supposed to. It might be time to stop? Let me help you visualize portion sizes. One
serving of:
• fruits or vegetables = the size of your fist
• meat, fish, or poultry = the palm of your hand (not counting your fingers)
• dried fruit = a golf ball
• cheese = a dice
• peanut butter = a thumb tip
For more tips on eyeballing the proper portion, check out www.webmd.com/diet/healthtool-portion-size-plate. I also recommend you buy measuring cups for your
kitchen so you can correctly measure the proper portion.
Read Labels
Before I buy or eat a food item, I read the label. It shows how many calories are in the food, what the food is made of, and so on. Here is a sample food label:
Serving Size. The first thing I look for in a food label is the serving size. When I pick up two products I am comparing, I want to make sure the serving size is listed the
same. Next I look at how many servings there are per container. Remember, it’s all about portion control. For example, if I do not know that a package contains two
servings, I will be ingesting double the calories listed on the label if I eat the whole package.
Calories. I always pay attention to the number of calories per serving. In general, a food with:
• 40 calories per serving is low in calories
• 100 calories per serving is moderate in calories
• 400 calories or more per serving is high in calories
Fats. I avoid foods with trans fats and choose foods with less than 5 grams of fat per serving. Also, make note of the number of calories from fat. Avoid foods with fat
calories that exceed 20 to 25 percent of the total calories (divide the number of calories from fat by the total number of calories to find the percentage).
Sodium. I choose only foods that are low in sodium since I want to keep my daily sodium intake under 2300 milligrams.
Sugar. The sugar content also should be low. I read labels and avoid eating anything with added sugar in it.
Fiber. Remember, you need to have anywhere from 25-30 grams of fiber per day, so try to choose foods that have at least 3 grams of fiber per serving.
When it comes to ingredients, I have a simple rule. If I cannot pronounce it or there are a lot on the list, I won’t eat it. My oldest son wanted some cheese crackers
one day. I told him he could have them if he read to me all the ingredients on the side of the box. He got halfway through and quit. “Dad,” he sighed, “I don’t want them
anymore.” Just stick with natural and whole foods as much as possible and you’ll be okay.
The Trade Game
Amy and I live in South Carolina, and we like to say that in the South, people can take a healthy food and make it unhealthy. Ever hear of fried okra? The okra part is
great, but the fried part? Not so much. It’s time to understand that you can substitute healthy and delicious meals for the junk you have been eating.
There is a misconception that eating healthy means sacrificing taste. People also often think they have to give up everything when they diet. When I began my fitness
journey, I was taught to think differently. I had to remind myself that I did not have to give up taste and that there were many food choices out there. It was possible to
replace the old things I used to eat with new things that were just as yummy. I can’t begin to tell you how changing this thought process helped me.
I walked into a farmer’s market one day and had an epiphany. I saw a whole bunch of vibrantly colored and delicious looking fruits and vegetables that I had never
eaten before. I mean, I saw five different varieties of apples, all of which had a distinct taste. This helped me reprogram my brain from focusing on the fried, sweet, and
processed foods I used to enjoy to focusing on the bigger picture that I was gaining health.
Substitution is the name of the game. Chef Devin Alexander has published many great cookbooks (my personal favorite is The Most Decadent Diet Ever: The
cookbook that reveals the secrets to cooking your favorites in a healthier way) where she takes comfort food recipes, such as eggplant parmesan, popcorn
chicken, and pasta dishes, and provides healthy recipe alternatives that taste just as good. You can buy her cookbooks and start cooking some delectable meals.
Break out of your comfort zone. Look at what you are eating and ask yourself if there is a healthier ingredient. Check out my suggestions below. Let these guide you
in making the right food choices.
Instead of This: Try This:
mayonnaise mustard
ketchup salsa
ice cream frozen yogurt
white rice brown rice
regular pasta wheat or quinoa pasta
white bread wheat bread or wraps or Ezekiel bread
ground beef ground turkey or chicken
whole milk skim milk
sour cream plain low-fat yogurt
white, creamy sauces (e.g., Alfredo) red, tomato sauces (marinara)
salt herb seasonings (pepper, Mrs. Dash)
Eating on the Run
I know it can be hard to make healthy food choices when you’re away from home, but it is doable. You want to always think ahead. If you know you will be
traveling, carry healthy snacks and meals with you. Cut up some fruit or veggies and stick them in baggies to munch on. If you can make a healthy salad or sandwich to
pack, do that too.
I know sometimes you have no choice but to eat at a fast-food place, deli, convenience store, or restaurant. When you have to grab food on the go, stick with natural
foods. Most places sell fruit and packaged salads (just use fat-free dressings or oil and vinegar). Your choices may be limited, but you will always find a healthy option
somewhere.
If you are at a restaurant, stick with grilled proteins such as chicken breast or fish, salads with oil and vinegar dressing on the side, and vegetable sides. Stay away
from cheesy or fried foods and bread. Always skip the bread. If you can, plan ahead. If you know you are going out to eat somewhere, check online for a menu before
you get there. Many online menus include nutritional information. Check out your options and choose your meal beforehand. Also, many places have “healthy options”
on their menu. And when in doubt, ask your waiter for meal recommendations.
Getting Started
We’ve talked about why we eat, what to eat, how to eat, and have given you some great tips. Now it’s time for some action.
Step 1: Time to Take Out the Trash
The first thing you need to do is to get rid of all the junk and processed foods in your house. I’m serious. I was so addicted to sugar and junk food that I needed to
get radical. If you don’t get radical in the beginning, you may not be as successful. You will still be fighting those cravings, and it will sabotage your ability to lose weight.
I found out that, much like any other addiction, our bodies have a chemical reaction to sweets and sugar, so there will be a period of cravings and adjustment. I
choose not to keep those foods in the house because when I am tempted to snack, I do not want those foods around. Moderation is a skill you can learn once you’ve
lost the weight. Now is the time to get serious. (If you feel guilty about throwing food away, donate it to a local food pantry or shelter.)
You may have to get rid of more food than you keep. Open your fridge and get into your pantry and immediately get rid of:
• Anything that is processed and fake, including processed lunch meats, soda, margarine, processed cheese, white rice, white pasta, white breads, instant foods
(canned soups, macaroni and cheese, boxed meals), sweets (cookies, cakes, ice cream), and snacks (crackers and chips)
• Anything that has a long shelf life
• Anything that has refined or high fructose sugar or has ingredients that you cannot pronounce
• Anything that is not natural or minimally processed
Step 2: Time to Go Shopping
After your purge, plan today to go grocery shopping for foods that are good for you. Here is a list of what Amy and I consider our food staples, and we always keep
plenty around to whip up meals and snacks. You can also pull from the comprehensive shopping list in appendix B.
• Old-fashioned oatmeal. Use this instead of the instant varieties. Oatmeal is easy to make and one of the best foods you can eat in the morning. It’s packed with
fiber, and you can mix it with honey, cinnamon, fruit, flaxseed, or nuts.
• Canned beans (pinto, red, chickpeas, kidney, black, take your pick). Beans are low in fat and high in fiber, calcium, and iron.
• Fresh and frozen vegetables. They are easy to make steamed or cooked in a little bit of extra virgin olive oil. We especially love spinach.
• Fresh fruit. We always have fresh fruit available because it’s the perfect snack. It’s prepackaged by God in a perfect size.
• Brown rice. We love the kind that you boil in a bag. We mix our rice with salsa and hummus and vegetables. It is filling and delicious.
• Mustard and salsa. These are two great condiments we always use. I love fresh salsa and make it myself when I can. I switched from mayo to mustard and have
never looked back.
• Tuna. If I’m in a hurry, I can put a package of tuna in my lunch sack and head out the door. I mix it with mustard, olive oil, and chickpeas when I put it in a salad. It
has tons of protein.
• Eggs. We always have eggs around. They have been described as the perfect food. They are great scrambled or boiled and chopped up into salads.
• Hummus. We make our own hummus, but it’s just as easy to buy premade hummus, especially when you are just getting started. It’s great to use as a spread or in
a dip.
• Lean protein such as chicken, turkey, and fish. Buy frozen or put fresh in your freezer if you don’t plan to use it right away.
• Olive oil. This is the best kind for cooking and sautéing.
Other Tools We Love
There are other items that you’ll want to have on hand to help you with better nutrition. Use these tools to make your weight-loss journey easier. You don’t have to run
out and get these all at once. But eventually, for a permanent lifestyle change, they will help you keep track of what you eat and will make your life in the kitchen a lot
easier.
Calorie counter guide. You know how important it is to know how many calories you are putting into your body. We keep recommending The CalorieKing Calorie,
Fat and Carb Counter book for a reason.
Kitchen scales and measuring cups. What great tools for portion control. When a recipe calls for four ounces of chicken or a cup of strawberries, these items will
ensure you get the right amount.
Mini food processor. This small kitchen appliance costs around twenty dollars and comes in handy for so many different things. You can save money by using it to
make your own salsa, guacamole, hummus, dressings, and other things. Ours is constantly in use.
Pan with a large steamer basket. This is a valuable tool to steam large amounts of vegetables. We put in all of our veggies that we want to steam at one time and
divide them up after they are cooked. It saves so much time.
There is just so much information out there on eating healthy. A number of great resources have helped us on our journey and made us more knowledgeable. We
shared some of them with you already, but here are a few more:
• Winning by Losing: Drop the Weight, Change Your Life by Jillian Michaels
• Are You Ready! Take Charge, Lose Weight, Get in Shape, and Change Your Life Forever by Bob Harper
• The Eat-Clean Diet: Fast Fat-Loss that Lasts Forever by Tosca Reno
• Let’s Do Lunch: Eating All the Calories and Carbs You Want to Lose Weight by Roger Troy Wilson
• Fast Food Nation by Eric Schlosser
• The Biggest Loser cookbooks
• Your Body’s Many Cries for Water: You Are Not Sick, You Are Thirsty by F. Batmanghelidj
Meal Plans
In appendix C, we provide you a seven-day eating plan that includes breakfast, lunch, dinner, and two snack options. I did not include portions because you should
determine your own portions based on your caloric threshold. For example, Amy stayed around 1200 calories most of the time, so she would have five ounces of
chicken whereas I would have eight ounces because I was at a higher caloric intake.
We are not dieticians. These meals and snacks are based on what our nutritionists suggested that we eat and what we know works for us. Feel free to get some
healthy cookbooks to use in creating your own daily menus. We’ve included some of our favorite recipes for you in appendix D.
Since you will be planning most of your meals and snacks, remember the guidelines we taught you above and especially the three keys to determining what you will
eat every day:
• Choose meals and snacks that are within your daily calorie needs for losing weight.
• Make sure 90 percent of your food choices are whole, fresh, and natural (fruits, veggies, lean meats, and whole grains).
• Eat the right balance of protein, carbs, and fats.
I hope you are getting excited. While knowing how and what to eat is a critical element in weight loss, exercise is just as important. It’s time to start learning why and
how to get your body moving.
Have you ever been on a diet? Since you are reading this book, the odds that you said yes are pretty good. The “90-Day Fitness Challenge” is not a diet; it’s a
lifestyle. The changes you will make and the information you will learn are things you will live by forever. Not just for ninety days.
We are here to make you informed about nutrition and to equip you to change your bad eating habits and misconceptions about food. Before I lost the weight, I used
to think this was way too complicated. Just take a trip down the aisles of your favorite bookstore. Bookshelves are lined with diet books. One expert says this. Another
expert says that. The amount of information out there is overwhelming.
Don’t worry. We won’t overwhelm you. If you know the basics about nutrition and eating to lose weight, you can grow and learn more from there. Just as you have
established a starting point for where you are physically, this chapter is your launching pad for learning how and what to eat. From here, you will be able to make good
decisions that will make permanent change happen.
Why Do We Eat?
The third key to our DREAM principle is eating to live. It’s about reprogramming your mind to use food as fuel. Food is not meant to comfort you, to satisfy your
cravings, or to be your best friend. It is meant to help your body run properly and efficiently The Bible tells us that we are fearfully and wonderfully made (see Psalm
139). Your body is a wonderful, well-crafted machine meant to do good things. And that means you have to put good things into it.
Before I lost all this weight, I never thought too much about what I was eating. If it tasted good, I ate it. I also ate simply because I felt sad, happy, or bored. Now I
have a different mentality and I am in control of what I eat. While I used to attach so much emotion to food, it does not have that power over me anymore. Also, I get to
choose the foods that I know will make my body work better. I ask myself the right questions, such as “Are my food choices aiding or robbing me of health?” You can
gain that same control. Every time you sit down to eat a meal or snack, you have to ask yourself whether it will fuel your body or slow it down. This is the mind game
you have to conquer.
If you use food as a crutch or to fulfill some emotional need, stop. You have to renew your thinking. Sometimes you can’t do this on your own. Find a counselor, a
support group, or a professional who can help you overcome those underlying issues so you can relearn the proper way to look at food.
What Do We Eat?
Think Natural
The most important rule you need to learn about good nutrition is to choose foods that are natural, such as fresh fruits, vegetables, nuts, and lean meats. Natural
means that the food is as close to its original state as possible and has not been or is only minimally processed. On the show, trainer Jillian Michaels often told us to think
of it like this: when you choose a food item, does it have a mother or does it come from the ground? If the answer is yes, great. If not, don’t eat it.
Why is this important? Your body functions at its best when nourished by natural foods. If you eat foods that have been chemically or otherwise altered, your body
doesn’t know how to properly process it. Did you know that many people are undernourished? It’s not because they don’t eat, but because they eat lousy fake food
that does not properly feed their bodies.
Our bodies are efficient at healing themselves with the right foods. The more natural you eat, the less often you are sick. Americans are among the sickest people in
the world. I believe it comes back to our diet. Many people in our country eat frequently at fast-food restaurants. All that preservative-filled food could be sending us to
an early grave. It’s time to stop eating fast food. Let’s drive past the drive-thru.
I recently met a lady who had ovarian cancer ten years ago. She was diagnosed when the cancer was in stage III or IV, and she was told she had only a few months
to live. She immediately had surgery, and the doctors removed as much of the cancer as they could. She was supposed to start chemotherapy right away, but she
refused the treatment. She told the doctor, “Thanks, but no thanks,” and instead made some radical changes to her diet.
She started eating only foods that were all natural. She juiced fruits and vegetables, which naturally boosted her immune system with a ton of vitamins and minerals.
You know what happened? She started getting better even without chemotherapy. Today, this lady is alive and healthy.
I think about myself. When I started the program, I had a fatty liver, an enlarged heart, was prediabetic and, of course, grossly overweight. After only six weeks of
working out regularly and eating natural foods, all my vitals were turned around (though I still needed to lose more weight). It’s amazing what the right foods will do to
your body.
Below is a list of foods Amy and I regularly eat that have helped us lose weight and keep it off. As you can see, these are all natural. Appendix B offers a more
comprehensive shopping list that we use to choose our meals and snacks. We also provide you a seven-day meal plan in appendix C, but for most of the “Challenge,”
you will be responsible for planning your own meals.
Recommended Foods
Protein Sources
• eat only lean cuts of meat: chicken, turkey, fish, beef (sirloin or round cuts), lamb
• turkey sausage and bacon
• eggs
• vegetarian choices include firm tofu, tempeh, lentils, kidney beans, lima beans, black beans, chickpeas
Carb Sources
• oatmeal (not instant)
• fruits
• vegetables, vegetables, vegetables
• brown rice
• whole grains
Fat Sources
• olive oil (the best for cooking; use cold-pressed, extra virgin olive oil)
• safflower oil
• coconut oil (great for high-heat cooking)
• almond oil
• avocado
• nuts
Say Yes to Fiber
Never in my life had I given much thought to fiber. Sure, I saw commercials that told me fiber was important, but I didn’t think it applied to me.
The American Dietetic Association recommends that we get twenty-five to thirty grams of fiber per day. Most Americans get about half that and, as a result, are
constipated, have headaches, and generally feel tired and sluggish. Fiber is essential to good digestive health. If you get enough fiber in your diet, your bowels will move
daily (which is ideal) and you’ll feel better. Fiber absorbs large amounts of water in the bowels, which makes it easier for stools to pass through your system. When you
have regular bowel movements, toxins are regularly released from your body, making you feel better and improving your overall health.
Getting enough fiber in your diet can decrease your risk of heart disease, cancer, diabetes, and kidney stones. Take a look at what you are eating this week and
measure the amount of fiber in your diet. If you are eating less than twenty-five grams a day, it’s not enough. Choose foods that are rich in fiber, such as fruits,
vegetables, beans, and whole grain foods such as brown rice, whole wheat bread, and whole grain cereals (Fiber One and All-Bran).
Another easy way to add fiber is to eat ground flax seed. It tastes great as an addition to oatmeal or cereal. Start out with one teaspoon a day and work your way up
slowly to two to four tablespoons. Make sure you grind the seeds before eating them so they don’t just pass through your system. I use my coffee grinder and grind
them right before I eat them.
Drink Your Water
Water is an essential component of good health because much of our bodies consists of it. If we don’t drink enough, we become dehydrated and can get a whole
slew of health problems. Here are just a few wonderful things drinking enough water does for you:
• Keeps your energy up
• Keeps your weight down
• Removes waste and eliminates toxins
• Helps carry nutrients and oxygen to cells
• Cushions joints
• Helps your body absorb nutrients
• Hydrates skin and hair
• Regulates body temperature
How much water is enough? You should drink half your body’s weight (in pounds) in ounces of water each day. So if you weigh two hundred pounds, you should be
drinking one hundred ounces of water. When Amy and I started our journey, we didn’t drink enough water. When I committed to start drinking water, I remember
feeling as though I couldn’t get enough water, especially during my workouts. I was thirsty all the time because my body was trying to tell me I was dehydrated. I made
the decision then to keep water with me at all times and drink it. I still do. I always carry a water bottle with me so I am never without it.
Here are some other things I do that help me stay hydrated all day. As soon as I get up in the morning, I drink sixteen ounces of water. This begins to flush out the
toxins and get my body moving in the morning. I drink water with each meal and snack. I also drink before, during, and after a workout. I suggest for this challenge you
commit to drinking only water. You should always be conscious of calories from beverages. Soda, fancy coffees, and even juices can pack on sugar and calories. Do
your best to substitute water for all your drinks. I now love unsweetened tea and a small amount of black coffee. I will also drink the occasional cup of green tea. I am
still amazed at how my cravings have left, my skin and overall appearance and general health have changed by incorporating the proper amount of water into my diet.
Make a conscious effort to drink more water, and your body will thank you for it.
Get Rid of Sugar
Unsweeten your tooth. So many people tell me, “Phil, I have a sweet tooth. I just can’t help it.” I tell them, “That’s not true. You’re just addicted to sugar.” Sugar
addiction is a huge problem in this country because sugar is everywhere. It’s found in many of our foods and beverages. Just go through your pantry, pick a food item
off the shelf, and read the ingredients label. Notice how many grams of sugar are in that product. I bet it’s a lot.
When I started on the ranch, I was a borderline type 2 diabetic (non-insulin-dependent). Had I not secretly worried about it and stopped eating sweets, I believe I
would have become a full-blown diabetic. I thank The Biggest Loser for not having any sugar on the campus, which helped me change the course of my life.
Remember my first rule of eating? Sugar cane is natural, but refined sugar or high fructose sugar is not found in nature. They are highly concentrated, processed, and
man-made products. I recommend you read the book Sugar Blues by William Dufty. It will open your eyes to the dangers of sugar and how it is a leading factor in
depression and other medical problems.
Why would you want to sweeten your food with processed sugars when you can eat more natural foods and find better sweetener alternatives? Here are some
natural sugar alternatives that have minimal to zero calories. Most grocery stores now carry these products, but some will be found in the pharmacy.
• Xylitol
• Stevia
• Truvia
• Local wildflower honey
• Agave nectar
My recommendation to you is to read labels. You will be astounded at all the sugar you find. It comes in many different names. It sneaks in everywhere. Here are
some other possible code names for sugar:
• Corn sweetener
• Corn syrup or corn syrup solids
• Dehydrated cane juice
• Dextrin
• Dextrose
• Fructose (from fruit, we are not as concerned about)
• Fruit juice concentrate
• Glucose
• High-fructose corn syrup
• Honey
• Invert sugar
• Lactose
• Maltodextrin
• Malt syrup
• Maltose
• Maple syrup
• Molasses
• Raw sugar
• Rice syrup
• Saccharose
• Sorghum or sorghum syrup
• Sucrose
• Syrup
• Treacle
• Turbinado sugar
• Xylose
Remember your body does not care what it’s called. It still sees it all as just “sugar.”
Salt Be Gone
Salt is a dietary mineral mostly made up of sodium chloride. You need some sodium in your diet, but most people eat way too much. According to the USDA, we
should consume no more than 2300 milligrams of sodium a day. A healthy range would be 1500-2300 milligrams a day. Yet the average American gets 3000-5000
milligrams of sodium each day. Way too much.
Here’s what excess salt in your diet does:
• increases the number of fat cells in your body
• makes the fat cells you have get larger
• increases your insulin resistance
• makes you more hungry and thirsty
• slows down your metabolism as well as your body’s fat burning process
• increases your blood pressure
• makes you feel fat, bloated, and puffy
I used to use so much salt, I could barely taste the food I was eating. Once I stopped, I started enjoying food so much more. My taste buds came alive. It opened up
a whole new world to me. Myriad herbs and spices can be used instead of salt. Experiment with different spices such as pepper, chili powder, and curry.
I challenge you to look at how much salt you are eating and to give up all the unhealthy, salt-laden foods you are used to. Fast food is one of the biggest culprits. It’s
worth repeating: stop going to fast-food places. Eat natural foods without adding salt. You might want to consider getting rid of your saltshaker altogether.
How Do We Eat?
We’ve talked about why we eat and what to eat. The next step is learning how to eat.
It’s All About Balance
Eating healthy is a balancing act. A proper meal or snack includes the correct balance of protein, carbohydrates, and fats. Your body needs all of them. Many diets
on the market today focus on only one of these components of nutrition. That’s baloney. You need them all. Protein is the building block for muscle. Carbohydrates give
us energy and are our most important source of fuel. Fats will not make us fat, but rather feed our cells and nourish our skin, hair, and nails. All three things are essential
to good eating.
My coach, Dr. Rick Katouff, teaches all his clients this formula for balancing macronutrient needs: eat 40-55 percent carbohydrates, 20-30 percent protein, and 20-30 percent fat. This formula helps balance our hormones (serotonin and cortisol). We experience a greater energy level and do not have the highs and lows in blood
sugar and insulin levels. This is just one formula. I used it to show you need all three macronutrients in your diet. I want you to focus on having meals and snacks when
possible with a balance of good lean protein, complex carbohydrates, and good healthy fats. The ratios can change around a little but the trick is to learn the concept.
When you eat this way, you will notice you are less hungry and have more energy throughout the day.
Though we will give you some meal suggestions, you are in charge of planning and preparing most of your meals and snacks for the next ninety days. Try your best to
choose your foods based on this formula and the shopping list in appendix B.
Calories Count
The rule of thumb for losing weight is that you need to burn more calories than you take in. Science tells us that one pound of fat is equal to 3500 calories. In order
for people to gain or lose a pound, they must increase or decrease their intake of this amount. For example, a daily deficit of 500 calories should result in one pound per
week of fat loss. That is the science but because everyone is different, there are some variables to it. I know for me, in the beginning I had no idea how many calories I
was actually eating so I had to start writing it down and tracking it. It was a very eye-opening experience. I had been consuming a large amount of calories every day. I
lowered my calories to a healthy but sufficient range and added exercise to my plan and I started to lose weight. A healthy example of that would be if you reduced your
calories by 300 per day and increased daily activity to burn off an additional 200 calories you would be at your goal of 500 calories burned per day and that should
result in a pound a week.
Here are some rules:
Our goal is to burn the fat, not simply starve it. Too many times people decide to “diet” and what they are doing is starving themselves. This is not a healthy or long
term approach that is sustainable.
Try to gradually lower your caloric intake. A sudden drop of more than 500 calories can cause your metabolism to slow. Not everyone is the same. This is a process
of trial and error. I lowered my calories slowly at first, added exercise, water, sleep, and proper nutrition, eating smaller healthier meals, and my body started to respond
by getting rid of the extra fat. Experts agree women should not go below 1200 calories a day and men should not go below 1800. Remember it is “burning” the fat.
Your body needs a certain amount of energy to function every day. This process of losing weight may seem complicated, but it really isn’t. It is a function of the amount
of energy (or calories) a person takes in versus the amount expended.
Word of warning: Beware of crash diets that drastically reduce the type or amount of calories a person takes in. If you were like me and had been consuming too
many calories and the wrong type of calories, slowly lower them to a healthy range.
What is a healthy range of calories per day? Referring to the previous chapter, you can figure out what your BMR is and your AMR. Once you know that number,
you can determine what you need to do to lose weight. As an example, if your daily calorie needs are 2500 calories, you can consume 2200 calories and try to burn off
an additional 200 through exercise. With this formula you can create a deficit of 500 calories in a day. Our goal is sustainable, safe, long-term weight loss.
Each person is different. Some people will lose weight faster than others, so calorie needs for losing weight will fluctuate from person to person. Your goal is to give
your body what it needs to survive, thrive, and be healthy while boosting your metabolism and burning excess body fat.
How many calories you consume per day and where you get those calories is a huge part of proper nutrition. Most people have no idea how many calories they eat.
This is why we recommend you keep a food journal during the “Challenge.” In Part 2 of this book, we include space in the daily challenges to write down what you eat.
If you wish, you can buy a small notebook to keep with you at all times to make the process easier for you. However you choose to do it, the important thing is to write
down everything you eat and how many calories it has. You can find those numbers on the food label or check out one of my favorite books, The CalorieKing
Calorie, Fat and Carbohydrate Counter by Allan Borushek, which shows how many calories are in most foods. Plenty of online sources also provide this
information. Check out:
• www.thedailyplate.com
• www.calorieking.com
• www.thecaloriecounter.com
I know it may seem like a pain to write everything down, but you have to do it, at least for a few weeks. This is what helped me lose the weight. I needed to see what
I was eating and how much so I could track my calorie intake.
Eat, Don’t Starve
Many people think that to lose weight, they have to starve themselves. Not true. The best way to eat is four to six small meals a day. Once you figure out how many
calories you need to consume to lose weight, you can divvy up that number appropriately throughout the day. Eating small, healthy snacks and meals helps get your
metabolism moving, keeps your energy up, keeps your blood sugar stable, and keeps your hunger at bay. It’s hard for many folks to eat this way because they forget to
eat, and when they finally do, they are starving and end up binging. Don’t be one of those people. Set your clock. Put it on your calendar. Do whatever you need to do
to eat four to six times a day. Your body will notice the difference.
Tips for Success
Here are our top tips for weight-loss success. Use these tips during the “Challenge” to achieve your health goals and change your food lifestyle for the better.
Portion Control
If you are not a calorie counter, watch your portion sizes. Once your eyes become accustomed to what a normal-sized meal should look like, you will stop
overeating. Eating the right portions will help you keep your calorie count under control. This was a big “aha moment” for me. I used to eat mindlessly and way too
much. When I switched to eating proper portions that were good for me, I felt great after a meal, not stuffed and ready to pop out of my pants.
Most Americans eat way too much. We have the mentality in this country that bigger is better. We supersize everything, and it is making us fatter. When I was
growing up, an 8-ounce soda was the norm. Now it’s a 20-ounce or larger, and so many people drink several of those big sodas a day.
One of my favorite books is The 9-Inch “Diet”: Exposing the Big Conspiracy in America by Alex Bogusky and Chuck Porter. The authors show how our dinner
plates have grown from nine inches to twelve inches over the years. We put more food on our plates simply because they are bigger. They also talk about the supersize
mentality and explain how so many different foods, such as bagels and sandwiches, have similarly increased in size. When Amy and I discovered this, we went out to a
local discount store and bought our family nine-inch plates. Eating off these smaller dishes make us eat a whole lot less.
Try this challenge. Pour yourself a bowl of your favorite cereal in the portion you would normally eat. Now look at the single-serving size on the food label and pour
that amount into another bowl (it’s usually about one cup of cereal). Notice the difference?
It’s likely that you frequently eat three or four servings more than what you are supposed to. It might be time to stop? Let me help you visualize portion sizes. One
serving of:
• fruits or vegetables = the size of your fist
• meat, fish, or poultry = the palm of your hand (not counting your fingers)
• dried fruit = a golf ball
• cheese = a dice
• peanut butter = a thumb tip
For more tips on eyeballing the proper portion, check out www.webmd.com/diet/healthtool-portion-size-plate. I also recommend you buy measuring cups for your
kitchen so you can correctly measure the proper portion.
Read Labels
Before I buy or eat a food item, I read the label. It shows how many calories are in the food, what the food is made of, and so on. Here is a sample food label:
Serving Size. The first thing I look for in a food label is the serving size. When I pick up two products I am comparing, I want to make sure the serving size is listed the
same. Next I look at how many servings there are per container. Remember, it’s all about portion control. For example, if I do not know that a package contains two
servings, I will be ingesting double the calories listed on the label if I eat the whole package.
Calories. I always pay attention to the number of calories per serving. In general, a food with:
• 40 calories per serving is low in calories
• 100 calories per serving is moderate in calories
• 400 calories or more per serving is high in calories
Fats. I avoid foods with trans fats and choose foods with less than 5 grams of fat per serving. Also, make note of the number of calories from fat. Avoid foods with fat
calories that exceed 20 to 25 percent of the total calories (divide the number of calories from fat by the total number of calories to find the percentage).
Sodium. I choose only foods that are low in sodium since I want to keep my daily sodium intake under 2300 milligrams.
Sugar. The sugar content also should be low. I read labels and avoid eating anything with added sugar in it.
Fiber. Remember, you need to have anywhere from 25-30 grams of fiber per day, so try to choose foods that have at least 3 grams of fiber per serving.
When it comes to ingredients, I have a simple rule. If I cannot pronounce it or there are a lot on the list, I won’t eat it. My oldest son wanted some cheese crackers
one day. I told him he could have them if he read to me all the ingredients on the side of the box. He got halfway through and quit. “Dad,” he sighed, “I don’t want them
anymore.” Just stick with natural and whole foods as much as possible and you’ll be okay.
The Trade Game
Amy and I live in South Carolina, and we like to say that in the South, people can take a healthy food and make it unhealthy. Ever hear of fried okra? The okra part is
great, but the fried part? Not so much. It’s time to understand that you can substitute healthy and delicious meals for the junk you have been eating.
There is a misconception that eating healthy means sacrificing taste. People also often think they have to give up everything when they diet. When I began my fitness
journey, I was taught to think differently. I had to remind myself that I did not have to give up taste and that there were many food choices out there. It was possible to
replace the old things I used to eat with new things that were just as yummy. I can’t begin to tell you how changing this thought process helped me.
I walked into a farmer’s market one day and had an epiphany. I saw a whole bunch of vibrantly colored and delicious looking fruits and vegetables that I had never
eaten before. I mean, I saw five different varieties of apples, all of which had a distinct taste. This helped me reprogram my brain from focusing on the fried, sweet, and
processed foods I used to enjoy to focusing on the bigger picture that I was gaining health.
Substitution is the name of the game. Chef Devin Alexander has published many great cookbooks (my personal favorite is The Most Decadent Diet Ever: The
cookbook that reveals the secrets to cooking your favorites in a healthier way) where she takes comfort food recipes, such as eggplant parmesan, popcorn
chicken, and pasta dishes, and provides healthy recipe alternatives that taste just as good. You can buy her cookbooks and start cooking some delectable meals.
Break out of your comfort zone. Look at what you are eating and ask yourself if there is a healthier ingredient. Check out my suggestions below. Let these guide you
in making the right food choices.
Instead of This: Try This:
mayonnaise mustard
ketchup salsa
ice cream frozen yogurt
white rice brown rice
regular pasta wheat or quinoa pasta
white bread wheat bread or wraps or Ezekiel bread
ground beef ground turkey or chicken
whole milk skim milk
sour cream plain low-fat yogurt
white, creamy sauces (e.g., Alfredo) red, tomato sauces (marinara)
salt herb seasonings (pepper, Mrs. Dash)
Eating on the Run
I know it can be hard to make healthy food choices when you’re away from home, but it is doable. You want to always think ahead. If you know you will be
traveling, carry healthy snacks and meals with you. Cut up some fruit or veggies and stick them in baggies to munch on. If you can make a healthy salad or sandwich to
pack, do that too.
I know sometimes you have no choice but to eat at a fast-food place, deli, convenience store, or restaurant. When you have to grab food on the go, stick with natural
foods. Most places sell fruit and packaged salads (just use fat-free dressings or oil and vinegar). Your choices may be limited, but you will always find a healthy option
somewhere.
If you are at a restaurant, stick with grilled proteins such as chicken breast or fish, salads with oil and vinegar dressing on the side, and vegetable sides. Stay away
from cheesy or fried foods and bread. Always skip the bread. If you can, plan ahead. If you know you are going out to eat somewhere, check online for a menu before
you get there. Many online menus include nutritional information. Check out your options and choose your meal beforehand. Also, many places have “healthy options”
on their menu. And when in doubt, ask your waiter for meal recommendations.
Getting Started
We’ve talked about why we eat, what to eat, how to eat, and have given you some great tips. Now it’s time for some action.
Step 1: Time to Take Out the Trash
The first thing you need to do is to get rid of all the junk and processed foods in your house. I’m serious. I was so addicted to sugar and junk food that I needed to
get radical. If you don’t get radical in the beginning, you may not be as successful. You will still be fighting those cravings, and it will sabotage your ability to lose weight.
I found out that, much like any other addiction, our bodies have a chemical reaction to sweets and sugar, so there will be a period of cravings and adjustment. I
choose not to keep those foods in the house because when I am tempted to snack, I do not want those foods around. Moderation is a skill you can learn once you’ve
lost the weight. Now is the time to get serious. (If you feel guilty about throwing food away, donate it to a local food pantry or shelter.)
You may have to get rid of more food than you keep. Open your fridge and get into your pantry and immediately get rid of:
• Anything that is processed and fake, including processed lunch meats, soda, margarine, processed cheese, white rice, white pasta, white breads, instant foods
(canned soups, macaroni and cheese, boxed meals), sweets (cookies, cakes, ice cream), and snacks (crackers and chips)
• Anything that has a long shelf life
• Anything that has refined or high fructose sugar or has ingredients that you cannot pronounce
• Anything that is not natural or minimally processed
Step 2: Time to Go Shopping
After your purge, plan today to go grocery shopping for foods that are good for you. Here is a list of what Amy and I consider our food staples, and we always keep
plenty around to whip up meals and snacks. You can also pull from the comprehensive shopping list in appendix B.
• Old-fashioned oatmeal. Use this instead of the instant varieties. Oatmeal is easy to make and one of the best foods you can eat in the morning. It’s packed with
fiber, and you can mix it with honey, cinnamon, fruit, flaxseed, or nuts.
• Canned beans (pinto, red, chickpeas, kidney, black, take your pick). Beans are low in fat and high in fiber, calcium, and iron.
• Fresh and frozen vegetables. They are easy to make steamed or cooked in a little bit of extra virgin olive oil. We especially love spinach.
• Fresh fruit. We always have fresh fruit available because it’s the perfect snack. It’s prepackaged by God in a perfect size.
• Brown rice. We love the kind that you boil in a bag. We mix our rice with salsa and hummus and vegetables. It is filling and delicious.
• Mustard and salsa. These are two great condiments we always use. I love fresh salsa and make it myself when I can. I switched from mayo to mustard and have
never looked back.
• Tuna. If I’m in a hurry, I can put a package of tuna in my lunch sack and head out the door. I mix it with mustard, olive oil, and chickpeas when I put it in a salad. It
has tons of protein.
• Eggs. We always have eggs around. They have been described as the perfect food. They are great scrambled or boiled and chopped up into salads.
• Hummus. We make our own hummus, but it’s just as easy to buy premade hummus, especially when you are just getting started. It’s great to use as a spread or in
a dip.
• Lean protein such as chicken, turkey, and fish. Buy frozen or put fresh in your freezer if you don’t plan to use it right away.
• Olive oil. This is the best kind for cooking and sautéing.
Other Tools We Love
There are other items that you’ll want to have on hand to help you with better nutrition. Use these tools to make your weight-loss journey easier. You don’t have to run
out and get these all at once. But eventually, for a permanent lifestyle change, they will help you keep track of what you eat and will make your life in the kitchen a lot
easier.
Calorie counter guide. You know how important it is to know how many calories you are putting into your body. We keep recommending The CalorieKing Calorie,
Fat and Carb Counter book for a reason.
Kitchen scales and measuring cups. What great tools for portion control. When a recipe calls for four ounces of chicken or a cup of strawberries, these items will
ensure you get the right amount.
Mini food processor. This small kitchen appliance costs around twenty dollars and comes in handy for so many different things. You can save money by using it to
make your own salsa, guacamole, hummus, dressings, and other things. Ours is constantly in use.
Pan with a large steamer basket. This is a valuable tool to steam large amounts of vegetables. We put in all of our veggies that we want to steam at one time and
divide them up after they are cooked. It saves so much time.
There is just so much information out there on eating healthy. A number of great resources have helped us on our journey and made us more knowledgeable. We
shared some of them with you already, but here are a few more:
• Winning by Losing: Drop the Weight, Change Your Life by Jillian Michaels
• Are You Ready! Take Charge, Lose Weight, Get in Shape, and Change Your Life Forever by Bob Harper
• The Eat-Clean Diet: Fast Fat-Loss that Lasts Forever by Tosca Reno
• Let’s Do Lunch: Eating All the Calories and Carbs You Want to Lose Weight by Roger Troy Wilson
• Fast Food Nation by Eric Schlosser
• The Biggest Loser cookbooks
• Your Body’s Many Cries for Water: You Are Not Sick, You Are Thirsty by F. Batmanghelidj
Meal Plans
In appendix C, we provide you a seven-day eating plan that includes breakfast, lunch, dinner, and two snack options. I did not include portions because you should
determine your own portions based on your caloric threshold. For example, Amy stayed around 1200 calories most of the time, so she would have five ounces of
chicken whereas I would have eight ounces because I was at a higher caloric intake.
We are not dieticians. These meals and snacks are based on what our nutritionists suggested that we eat and what we know works for us. Feel free to get some
healthy cookbooks to use in creating your own daily menus. We’ve included some of our favorite recipes for you in appendix D.
Since you will be planning most of your meals and snacks, remember the guidelines we taught you above and especially the three keys to determining what you will
eat every day:
• Choose meals and snacks that are within your daily calorie needs for losing weight.
• Make sure 90 percent of your food choices are whole, fresh, and natural (fruits, veggies, lean meats, and whole grains).
• Eat the right balance of protein, carbs, and fats.
I hope you are getting excited. While knowing how and what to eat is a critical element in weight loss, exercise is just as important. It’s time to start learning why and
how to get your body moving.
2 comments:
Hi,
Thank you for sharing such an amazing and informative post. Really enjoyed reading it. :)
Regards
Apu
Health Plan Administration
I started on COPD Herbal treatment from Ultimate Health Home, the treatment worked incredibly for my lungs condition. I used the herbal treatment for almost 4 months, it reversed my COPD. My severe shortness of breath, dry cough, chest tightness gradually disappeared. Reach Ultimate Health Home via their website www.ultimatelifeclinic.com I can breath much better and It feels comfortable!
Post a Comment