So, I’ve decided to show you one of the diets that was emailed me three weeks ago and show you how just a little change can help you lose those stubborn 2-5 lbs. 

“ Hi Doug,

I’ve taken you’re advice on changing my diet.  I am allergic to shellfish products so I can’t eat any tuna etc…but have definitely added more lean protein to my diet and I am following your diet almost exactly as you recommended.  I also picked up my running  intensity which I believe helped me lose my last 6 lbs.

However, I haven’t been able to lose the extra 3 lbs to reach my goal.  I know I sound obsessed but I want to reach my goal of 126lbs which I haven’t been since college.

Thanks so much for all your help!!!  Look forward to your help.

Sue Doherty “

Here is the attached UPDATED diet that she asked me to give her advice with:

Meal 1

• egg whites or protein drink (scoop Jay Robb’s whey, water, frozen berries)
• sliced fruit or slice 12 grain toast with almond butter

Meal 2

• almonds
•  1 cup greek yogurt

Meal 3

• mixed greens with 3 ounces chicken, turkey or lean ham.  All salads contain nuts,seeds,peppers,broccoli,carrots,onions.  Usually with oil & Vinegar or light Paul Newman’s Dressing.
• brown rice or baked potato 

Meal 4

small apple or orange

Meal 5

stir fry: with lots veggies and 2-3 ounces tofu, chicken or steak

1-2 cups brown rice or starch

1 glass wine during the week

My First Advice:

When I first gave advice to Sue, I told her to add some raw almonds as a snack because she was always hungry.  Also, I recommended she should try to eat the same diet for at least 21-30 days to figure out what will work for her metabolism.  Luckily, she stayed on course and she replaced her previous diet of processed diet foods like Special K Cereal with whole foods, veggies,fruit and lean proteins. 

In addition, I told her to add more intermittent intensive cardio training to her daily routine to keep her heart rate elevated to burn more calories.

So, like she stated above, these recommendations helped  her almost get to her weightloss goal.

My Second Weightloss Advice to lose last 4 lbs:

I told her to cut all nuts, seeds and toast from her diet until she reaches her goal.  She should keep the brown rice for lunch but only 1/2 cup max and cook her stir fry with veggie or free range chicken broth.  Healthy fats are great for a diet but some people can’t metabolize them as others can to reach their goals.  This is the only time I would tell someone to cut back on their fat intake.  Please note: you should at least eat 2-3 servings of good fats for a healthy wholefoods diet (canola oil, avocado, nuts,seeds, grain oils…….).

Summary: Little changes can lead to you reaching your weightloss goal.  Create or buy a food diary and use it for at least 2-3 weeks to make you aware of your calorie and food intake.  Cut all processed foods, chemicals and high fat foods from your diet as much as possible.  Also, sign up on the home page to get a free diet analysis and diet.

Diet analysis and advice that helped a Fitbytes Insider lose last 4lbs. is a post from: Fit Bytes - Unplugged

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Does this mean that you can’t enjoy yourself in tasting the different foods.  NOOO! It means just making better choices and maybe trying different tips that may help you stay on track or start a better mindset between now and Christmas.

So, with all that said.  Here’s a list of some tips you may try.  For those who know me, I’m really not into little tips, tricks or whatever but I’ve got a bunch of emails suggesting some advice.

1. Wake up early and start the thanksgiving with a quick intensive cardio session that includes lots of , sprinting, push ups, pull ups and at least 10 continuous minutes of circuit training with weights (15-25 reps).. If you don’t have 30 minutes then find a steep hill in the area and sprint up and jog down it for 5-3 minute sessions with 30 second to 1 minute rest in between each session.  Stretch  your legs, back and warm up before , slow jog.  If you can’t run then jump rope or jumping jacks.  Also, a power yoga session is a good workout.
2. Take a long walk with your family after eating.
3. Eat a light breakfast with preferably protein (egg whites) and fruit or a protein smoothie after working out.
4. Drink a glass of organic wine (no sulfates) at dinner rather than beer.
5. Drink alot of water throughout the day
6. Prepare a healthy meal that you love to eat to the dinner if your traveling so you know at least that if everything else is unhealthy that you can rely on your dish.
7. Eat a low fat yogurt an hour before eating may take the edge off from overeating (doubt it but give it a try)
8. Go for one serving and try just a sampling of all the foods you like.  Eat more of what’s healthier.j
9. Watch out for the high carb and high fat dishes (mashed potato, casseroles, cream dishes,egg nog, ice cream and deserts)
10. Chew slower and talk more.  Enjoy the company more than the food.  It takes a while before your stomach and brain create a synapse that your actually full.
11. Eat lots of salad greens, carrot sticks, celery and hummus. 
12. Since it’s  thanksgiving ….go for the cranberry sauce rather than the butter and sour cream (light sour cream will save you lots of calories).
13. Try to only have a slither of the deserts you love.  Eating cookies and small finger foods can be dangerous because they tend to become a full meal by the time dinner is actually served.
14. Create a mind map of the workout you want to do the next day.  This may help you eat less or healthier knowing that you want to train hard.
15. Remember, how you feel after drinking to much or eating unhealthy the next day.  This may save you from eating three pieces of chocolate cake.

Well, I hope these help you with something.  It is only one day but for some of you it’s a kick start to say,” I’ll wait to New Years to actually start eating healthy or get in shape.”  Just eat less of the bad stuff and more of the good things.  Eating a little of the bad won’t kill you and some of you can burn off anything. 

By the way, Happy Thanksgiving.

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So, what do a majority of people do when they find out something is good for them or they like it?  Yep, you got it.  They don’t eat or take it in moderation.  They actually take, buy and reap whatever and whenever they can get at massive quantities.  Sounds like politics right? 

Anyhow, this over consumption and overfishing leads to something that goes from a positive benefit to both a negative health and environmental disaster.

Overconsumption:

Fish higher on the food chain begin to accumulate higher than normal Mercury levels as they eat other fish that contain small levels of Mercury and methyl-mercury.  Tuna is one of those fish that tend to store higher than normal levels of Mercury in their viscera.   Hence, as I stated above, most people over consume and tend to think more is better.  Guess what?  This is why obesity, illness and every other food related disease has skyrocketed.  High levels of mercury has been to have negative impact on Fetal Neurodevelopment.  Some studies pointing to a correlation of a higher stroke incidence.

Overfishing Tuna:

The demand for Bluefin tuna  around the world has attributed to the tuna population in the Atlantic Ocean to decline over 70% in the last 30 years.  Many scientist predict overfishing for tuna and other popular fish will wipe out the breeding population of Atlantic bluefin tuna by 2012.  The demand for sushi has escalated which creates more demand from Japan to build vast Mediterranean fleets to set up miles and miles of nets and to use illegal spotter planes to track the warm-blooded tuna.  Slaughtering off the population which leads to a cascade affect of other fish becoming wiped out.

Summary:

Tuna is a great source of  lean protein and omega-3 fats.  Yet, eat tuna sparingly throughout the month and rotate your foods.  Never eat too much of anything.  Purchasing a cold pressed omega-3 supplement is a great way to get all the benefits of fish oil without the high levels of mercury.

Most adults will not see the ill affects of over-consuming too much tuna or fish that contain higher levels of mercury.  Young children, infants and Pregnant women should definately eat smaller quantities of fish containing the higher levels of mercury such as tuna, swordfish, shark,king mackeral or tilefish.  Fish that are lower in mercury are shrimp, canned light tuna, salmon,pollock and catfish.  Albacore tuna has higher levels of mercury than light tuna.  Note: fish sticks etc..are usually made of Pollock or cod and contain lower levels of mercury.  Teens and adults can eat up  to 12 ounces of the fish lower in mercury per week and 6 ounces of fish higher in mercury.  Yet, I would not give any fish high in mercury to young children, infants or pregant women.

Oh ya, save the tuna and cut back on its consumption.  Try the other varieties of fish and enjoy!

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No, I won’t. lol.

You know why?  People will do what their going to do no matter what you say!  Here’s some good ones I’ve seen on the internet or tv!

1. Eat a full balanced dinner ( ya right)
2. Have a big glass of milk and a peanut butter sandwich!   So, you can throw up the candy on top of it.
3. Drink lots of water!  Ya, drink like a gallon.  Better yet. Put your mouth under the faucet.
4. Ask a friend to keep you accountable!  C’mon Make me laugh.  They forgot to mention giving each other piggy back rides and playing hop scotch.
5. Separate the unhealthy from the healthy candy!  Is their healthy candy?
6. Give apples and raisins to the little ones?  So, your house will get slammed with eggs.

Bottom Line….if you ate candy then go run it off or just eat a pizza.  It’s up to you.  Just don’t cry when you can’t move the next day or the scales tip north. 

Don’t worry! Train hard and enjoy.

Please give me some good tips for next year. 

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1. Salad Bowl: organic greens, edamame beans, chicken or tofu, red peppers, cottage cheese, hard boiled egg, sunflower seeds and your favorite all natural dressing (low fat)
2. Greek Yogurt and Salad with 2-3 ounces lean protein
3. 8 ounces fresh squeezed orange juice, salad, 1 cup broth soup (IE…lentil, chicken, bean) 
4. Handfull of organic tortilla chips, 1/4 cup black beans, 2 ounces grilled chicken, 1/4 cup brown rice, pico de gallo all mixed and placed over chopped lettuce.  Top with your favorite dressing if necessary….suggested: fresh lime, light vinaigrette or all natural low fat ranch dressing.
5. Grilled lean steak, 1/2 cup chopped sweet potato on salad greens.
6. Salmon, baked potato and veggies
7. Blt( kinda): turkey bacon, tomato, romaine lettuce on whole grain toast or pita.  Apple
8. Broth organic soups (suggested  : Amys Soups), slice ezekiel toast
9. Organic veggie (root veggies) stir fry with tofu and Annie’s Teriyaki Sauce
10. Turkey or Chicken Meatballs (3 ounces) topped with all natural tomato sauce on salad greens
11. 1/4 cup brown rice mixed with 1 cup of lentils, black and/or pinto beans, salad, cup of mixed fruit
12. all natural turkey slices on salad, greek yogurt and an apple
13. egg white omelet (3 egg whites, 1 egg) with veggies, cup of fruit
14. salad , apple with almond butter, cottage cheese
15. 2 ounces Grilled chicken (sliced thin) , avocado, tomato all in between 2 slices thin sourdough toast.  Top with favorite dressing.

Note

These suggestions are to get lean.  They are not for a body builder and/or to use as a lifestyle eating plan.  I know some of you still want pizza, chips etc…which is your choice but try to substitute with a lower fat and whole food alternative.  IE: light cape cod chips rather than low-fat pringles. 

If you are going to keep eating foods that are high in calories than cut your quantity and drink more water.

15 Lean Breakfast Ideas

Sign in on the home page with your email and name to get a FREE Diet analysis plus I’ll give you access to a online personal diet log and menu creating system for FREE.  Valued @ $ 19.00 month.

15 Lean & Healthy Lunch Ideas is a post from: Fit Bytes - Unplugged

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People ask me all the time to give them a diet menu for breakfast.  So, here’s a quick list.  Increase the quantity if you need too.  However, it’s best to eat small frequent meals throughout the day.

• 2-3 egg whites/ 8 ounces protein smoothie
• 1/2 cup cottage cheese/cup of blueberries
• 1/2 cup organic oats/sliced fruit
• 1/2 cup oatmeal/crushed raw nuts/organic blueberries
• 1-2 cups organic fruit/2-3 slices all natural turkey bacon
• turkey or chicken breakfast sausages/slice eziekiel toast with almond butter
• low fat greek yogurt/organic granola/small fruit
• slice eziekiel toast with almond butter and sliced banana
• 1 cup Natures Path bran flakes cereal/sliced fruit
• hard boiled egg/8 ounces fresh squeezed orange juice/1 cup Greek yogurt
• veggie drink (spinach, kale, carrot), slice eziekiel toast with 1 tsp earth balance butter
• hand full raw almonds or nuts, veggie drink (see above)or protein smoothie, organic oatmeal bar
• 1/2 cup oat bran, grapefruit with agave sweetener
• 2-3 ounces salmon, sliced melon
• 1/2 cup organic oatmeal with crushed raw almonds or flax, sliced banana and berries

Well, I hope this gives you some ideas of “get lean” breakfast ideas.  Do you have to always eat all these types of foods.  No, you can eat your standard cheerios, waffles, etc…but you must watch your calories.  Plus, like I have voiced in most of my diet blogs, ” It all depends on your goals!”.   If you want to get real lean, then you’ll have to sacrifice not eating processed baked goods and most foods that are high in sugar,fat and salt. You can get healthy, lean and fit by making smart choices. 

Please note: protein bars are not a source of quality protein but just a glorified candy bar.  Your better off with an all natural oat or nut bar.

15 Lean Lunch Ideas. 

Please give me some of your favorite “get lean” breakfast samples.  I’d like to see them.

Sign in on the home page with your email and name to get a FREE Diet analysis plus I’ll give you access to a online personal diet log and menu creating system for FREE.  Valued @ $ 19.00 month.

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Well, what is your goal and how serious are you to reach that goal????  Why do you want to go on a diet?

1. Look like a super model?
2. Lose 25 lbs?
3. Be a body builder?
4. Firm up and be a healthier mom?
5. Lose some water weight?
6. Run a marathon?
7. Prevent breast cancer and eat all natural?
8. and the list goes on!

Again, why do you want to diet?  For example, if you want to lose 23 lbs in 5 weeks then most likely you’ll have to eliminate baked goods, extra fats (bad fat), flour, sugar and as much alcohol as possible. 

In reality, a calorie is a calorie. Yet, eating 100 calories of lean protein vs 100 calories of baked cookies would make a great difference in your physique if you were training right! 

In summary, if you want to just lose weight then counting your calories and burning off more than you take in will definately help you drop pounds.  Believe me, I was a pro at dropping 20 lbs for wrestling season while maintaining my strength and stamina. 

I would rather see people change their eating habits such as get rid of processed and genetically engineered foods that are also stuffed with all those shiny preservatives.  If you have a cookie or potato chips then find an all natural version and treat yourself sparingly.  Workout smart and try to come up with a healthy lifestyle rather than a crash diet.  If you want to eat like a bodybuilder than go ahead because there is nothing wrong with eating clean, bland food( i.e. boiled chicken).

Yet, if you’re like most people.  Then go with your usuall foods but try to break them up into smaller portions and find a healthier alternative to the foods that are unhealthy and fattening.

Here are 3 examples of 3 totally different diets and you tell me which one you would pick?

Body Building:

• Meal 1: 1 cup organic oatmeal, water
• Meal 2: 2 egg whites, almonds, green tea
• Meal 3: 3 ounces boiled chicken, salad greens, small yam, broccoli, water
• Meal 4: protein drink, apple, water
• Meal 5: 3 ounces salmon, 2 cups steamed veggies, salad, water

All Natural Food Plan

Regular Standard Diet

3 diets to lose weight but with an intense workout plan, your body would look different after 5 weeks from all 3.  Do you want to look muscular, tone or just skinny?  You make the choice.

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FREE

By Nikki Tierney, RD

Many foods make claims on their labels, such as low fat, lite, calorie free, cholesterol free, sodium free, reduced fat, low sugar, the list goes on.   Have you ever wonder what all these statements really mean?  Are there really foods that have 0 calories? The answer is NO.  

Each nutrient has slightly different regulations for their claims based on reference sample sizes, which are not necessarily the same as the serving size listed on the label.  For example, a food can be listed as calorie free if it contains less than 5 calories per serving, or fat free if it has .5g of fat or less.  To be low calorie it must contain 40 calories or less per serving size, unless that serving size is under 50g, then the numbers are based on 50g serving sizes.  If you grabbed the “reduced fat” version because it’s a healthier option, you may be fooling yourself.  Reduced fat foods must contain 25% less fat than the references food, which doesn’t always make them a low fat or healthy choice.    

Try this pro omega 3 oil supplement for weight loss, stronger heart, better skin and a healthier immune system.: click here

So what’s the bottom line?  Read the food label, not just the claims on the front of the package.  If something says “Free” it may not be 0, and those calories and grams of fat can add up.  For most foods, with the exception of nuts, seeds, and oils, aim to keep the calories from fat at 30% or less, or about 3g of fat per serving or less.  Keep the saturated and trans-fat as low as possible, as those are the fats the can raise your cholesterol. 

For more information on reading labels, making healthier choices, and ways to cut excess fat and calories from your diet, contact Nikki@ahealthybalancenutrition.com.

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So, just like the pharmaceutical companies would never want you to think that many of the drugs on the market can actually do more harm than good.  The plethora of so called ” all natural food companies ” would never want you to know  their so called ” healthy food options” are just as bad for you as the processed version.  A perfect example are veggie burgers that look great on the box but in reality are stuffed with artificial flavors, preservatives, hydrolyzed protein additives, etc.  Next time your in a supermarket (other than whole foods market), check out the different veggie burgers.  You’ll be amazed to see the ingredients.

This leads me to the headline ” MSG, Aparatame, Excitotoxins: A must read!”  MSG and Aspartame are drugs that are not natural, chemically created and have side affects that can be fatal. 

I’ve come across this free ebook that is a must read. Hopefully, the free ebook below will make you at least stop eating artificial sweeteners.

Read this The Truth About Aspartame, MSG and Excitotoxins, an interview with Dr. Russell Blaylock.

Subscribe to www.NaturalNews.com for other great articles.

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Menu:

• All Natural Turkey Sandwhich   vs  Processed Turkey Sandwich
• Organic Apple vs Pesticide Apple
• Vitamin Water vs Same

Whole Foods Total Cost of Lunch  $ 4.75

Cost of Sandwich From Whole Foods $2.44:

In Store Farm Fresh Baked Turkey  $10.99 lb.    So $10.99/16 ounces = $.69 per ounce .   Lets use 2 ouncessince that’s what your local sandwich chain would use.     2 x $.69=  $1.30

Eziekiel Bread $ 3.99 loaf.  So 1 slice = $3.99/20 slices = $.20 per slice.  Lets use 2 slices. However, you could make an open face sandwich for less calories with almost the same nutrition.  2 x $.20= $.40

Organic Spinach $ 3.69 a bag.  So 1 spinach leaf = $ 3.69/89 leaves aprox = $ .04 leaf.  Lets use 5 slices instead of lettuce which has minimal nutritional value.   5 x $ .04 = $ .20

Organic Avocado $ 2.49 avocado.  So 1 slice avocado = $2.49/15 thin slices = $ .17 slice.  Lets use 1 slice since its got alot of taste. 1 slice = $ .17 cents

 Whole Foods 365 brand  Organic Honey Mustard $ 2.99 bottle.  So 1 tsp = $ 2.99/50 = $.06 tsp.  Lets use 2 tsp (1 tbsp).  $ .12

Organic Tomato  $ 2.49 lb. 1 tomato = $2.49/3 tomatoes = $.83.   Lets use 2 thin slices which will be approx. $ .25

 Cost of Organic Apple  $.72

Cost of Vitamin Water $ 1.59

Grand Total: 4.75

Local Chain Total Cost of Lunch $ 6.67

Average Cost for 6 inch sandwhich      $ 3.99

Note: processed turkey, pesticide veggies, refined wheat bread (NOT wheat just colored brown, thats all it is.  So, don’t think it is really healthier because honestly it’s NOT.  Lettuce which is just water and usually honey mustard is loaded with chemicals and mayo.

Average cost of apple    $ .99

Average cost of Vitamin Water $ 1.69 

Grand Total: $6.67

Summary:  First, preparing your own food pays off.  Secondly, you can’t really compare the nutrition value since the whole foods sandwich is void of chemicals and is packed with  more fiber and nutrients. 
So, before you think eating healthy is expensive.  Think again.

Some more tips:

• buy frozen organic veggies
• buy only the necessities and the store brand ( Trader Joe’s, 365 whole foods brand)
• buy in quantity and look for sales, coupons etc
• buy all your cleaning supplies, etc…at a bargain store i.e. BJs
• Alot of the wholesale clubs are carrying organic brands.  Remember to read labels.  Organic means nothing in terms of fat or sometimes isn’t really organic.

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