Lesson #2: YOUR BODY NEEDS THE RIGHT FUEL TO BE IN TIP TOP SHAPE

The word DIET is really the entire probem with why people YO YO back and forth with weight! To be Fun, Fit and FAb you are going to have make life adjustments to FUEL your body more than ever before. I would probably say that 75% of people reading this right now either DO NOT eat ENOUGH of the proper FUEL or are not eating enough to make the FUEL energize yourself!

For example just today I talked with a lady that was starving, tired, ill and fed up with her New Year's DIET!! Here was a typical day of FUEL: A Special K Bar for Breakfast, A slim FAST for lunch, pretzals for a snack or a 100 Calorie pack, a grilled chicken salad for her evening meal! Eating like this is DANGEROUS! She was running on empty!

YOU HAVE TO EAT TO BE FUELED! 

FOOD IS YOUR NEW POWER!

THE RIGHT FUEL is required to transform your body and I was amazed at how my personal body responded to be being fed MORE! In the pictures I share on the introduction to be FUN, FIT and FAB, I was 210 lbs and way out of shape and could never figure out why I could not lose when I was eating only one or two meals a day and they were even healthy meals...The problem is I was starving my body of all it needed and it had no fuel to keep going. My body also would add fat to it thinking that it would have only had itself to survive off of!

                           So eat! Eat - eat - eat!

Here are the 5 eating rules:

YOU MUST EAT AT LEAST 6 to 8 SMALL MEALS EACH DAY

YOU MUST EAT NO MORE THAN 4 HOURS APART!

YOU MUST CONTROL PORTIONS WHEN YOU EAT! (4 oz - 6 oz)

YOU MUST FOLLOW THE COOKING RULES!

YOU CAN EAT ANYTHING THAT FLIES IN THE AIR, GROWS FROM THE GROUND OR SWIMS IN WATER!

If you dine out ask for clean cooked chicken, clean steamed veggies, dry sweet potato, sauces always on the side and say no to the dessert unless it is your cheat meal! Oh yes, the cheat meal - you get one meal - once a week to have whatever you want! Do not make your cheat meals become cheat days! If you are really wanting a cheat meal and still are really being serious plan each meal throughout the day to be clean and keep the intake smaller than normal (4 oz instead of 6 oz) to allow for your big splurge! Keep in mind that  once your body gets adjusted to this CLEAN FUEL your body will react to bad eating. When you cheat you will feel a bit sick from the sugar consumption and most likely you will be in the bathroom - a few times! YUK - SO WHY CHEAT?

THE COOKING RULES:

DO NOT EAT:

Fried food ever, white foods any (white bread, potatoes), Limit sugar intake

Food can be baked, broiled, boiled, steamed, grilled, charcoaled and raw (sushi)

THE GROCERY LIST

Now I am not going to lay out what you can or can't eat but I will share an idea of I how I mix the following list. Just use the above as a guide for your new healthy way of eating. I use this list when grocery shopping and stay pretty true to not eating anything off of this list!

Beef

Ground Beef   95% Lean

4 oz Roast Beef

ANY STYLE STEAK ***Occasionally (2 X a Month if on target)

I like to have steak as 1 weekly cheat meal

Poultry

Chicken Breast

Chicken Deli Meat (washed to remove sodium)

100% Turkey Breast

Turkey Deli Meat (washed to remove sodium)

Eggs

Whole Eggs (any kind will do)

Egg Beaters Southwestern Style (in a Box)

Seafood

Canned Tuna (light/white/whatever you like but always get packed in water)

Shrimp

Bass

Catfish

Flounder

Halibut

Swordfish

Dairy

Low fat American Cheese

Low Fat Cottage Cheese

Low Fat Swiss Cheese

Fat Free or 1% Milk

Reduced Fat Sour Cream

Fruit on The Bottom Low Fat Yogart

ANY Fat Free Yogart (fruit or plain)

Fruits, Juice and Veggies (Limit intake to less than 1 cup)

FRUITS

Apples

Banana

Blueberries

Cantaloupe

Grapefruit

Nectarine

Oranges

Peach

Pineapple

Raspberries

Strawberries

JUICES

Grapefruit Juice

Orange Juice

Unsweetened Apple Juice

VEGGIES

Asparagus Spears

Canned Green Beans

Chopped Broccoli

Brussels sprouts

Carrots

Cauliflower

Celery

Green Salad

Sweet Potatoes

Squash

Tomato

Zucchini

GRAINS

Whole Wheat English muffins

Multigrain bread

Wheat Bread

Cereals (never more than 1 cup per serving)

Oatmeal (Large Quaker box - not packaged)

Special K Cereal or Special K Bars (all flavors) good for in a hurry

Rice Krispies

Wheaties

Pasta and Rice (Never more than 1 cup per serving)

Egg noodles

Whole wheat noodles

Spaghetti noodles

White or Brown Rice

Large round Rice Cakes (ANY Flavor)

Legumes and Nuts

Beans are high in calories - less than ½ cup portion if eat at all

Baked Beans

Lima Beans

Pinto Beans

Peanut Butter (All Natural is best) Limit any type to 1 TBS each serving* Stir before each use~

1 oz Raw Almonds

1 oz Raw Cashews

1 oz Pecans

1 oz Walnuts

MISC (LIMIT ANY OF THESE TO 2 TBS)

Ketchup

Fat Free Mayo

Mustard

Fat Free Italian Dressing

RAW Sugar (1 TSP ONLY)

Splenda (use sparingly - sometimes w/ raw sugar for extra in coffee)

Fat Free Whip Cream

MUST HAVES EXTRA

Salsa

Olive Oil

Pam Cooking Spray

Can't Believe it is NOT Butter Spray

Smart Balance Butter (Tub Style)

Fat Free Sugar Free JELLO - Buy ready or make your own

Fat Free Marshmallow Cream

Raw Honey

Pickle Relish

Poppy Seed Dressing

Low Carb Protein Powder Choc or Vanilla (I prefer EV0PRO)

Daily Vitamins specific for men/women

Vitamin B Complex

COQ10

If not eating Fish I take a Fish Oil pill or OMEGA 3 prescribed by my doctor

This grocery list is the food products that I eat Please discuss any health or eating plan with a doctor or nutrition specialist. I am NOT a certified physical trainer or nutrition specialist. This information is not being sold. It is shared freely to anyone that has expressed interest in what I eat and how I have trained personally...

MENU IDEAS FOR BEING FUN, FIT AND FAB!

The following is not set in stone for what you have to eat! This is just some ideas based on what my husband and I eat. Remember I am leaning down when I eat and Lynn, my husband is always trying to build mass. Try and eat real foods and limit protein drinks to just 1 or 2 if any at all if you are leaning out. If you are building mass you must make 2 meals as a protein drink.

When talking calories of intake: At the end of each day I consume on average 1100 - 1300 calories/ 85 - 100 carbs / 85 - 100 proteins less than 25 fat grams

 A great calorie counting site that is free:

http://caloriecount.about.com/ and this site allows you to keep a food journal!

Breakfast  CHOOSE 1

Special K Bar

½ Grapefruit w/ Splenda or plain if you like it that way

 3 egg whites w/ slice of cheese

1 cup of oatmeal w/ walnuts and splenda

1 cup oatmeal w/ walnuts/splenda/ 1/2 apples or ½ banana/scoop of protein

Rice Krispies/ ¼ cup FF Milk w/ strawberries

Southwestern eggs omelet (2 -3)

2 egg whites

English muffin w/ Tiny spread of jelly like ½ tsp.

AM Snack Choose 1 that you did not have earlier

PLAIN Protein drink

Sweet Potatoes protein drink

1 oz raw almonds

Rice Cake w/ 1 tbs. peanut butter

Special K Bar

Lynn will do the same on this snack but mostly does a protein drink

Lunch CHOOSE 2

Grilled Chicken

Sweet Potato

Fruit

Tuna w/ 1tb. Relish/1tb mayo

Wheat English muffin or 1 slice of wheat toast

Spinach leaves, walnuts, strawberry, 1TB Poppy Seed Dressing

 Any beef or fish

Veggie

PROTEIN DRINK

*Lynn will always add 1 cup of white rice here and double the meat I eat!

Mid Afternoon Snack CHOOSE 1

Protein drink

Sweet potatoes protein drink

Rice cake

Tuna w/ 3-4 wheat crackers

Grilled chicken w/rice

EVENING MEAL

 Pick any meat

Veggie

Fruit

Salad if you need more

If you must have a night time snack limit it to one - You really should not be hungry if you eat all day as you should...I drink a glass of water before bed!

I do not count calories just watch portions and times of day eating! I do try and have more carbs before 3:00 and lower carbs after 3:00...Try and eat your last big meal before 7 PM but if eating late stay very light on the intake and keep drinking water till bed! WATER NOT WINE!

Have fun and please do not make this a chore - make it fun and enjoy eating more! Prepare in advance your meals! We boil 12 eggs each Sunday - wash deli meats and store them, cook 8 sweet potatoes, separate 24 almonds in bags for quick grab foods! Keep supplies in your car i.e.: Protein already measured in ziplock,  almonds, special K bars - It is always better to have what you know works than look for it in a fast food location!

If you have to eat on the road the best I have found is anywhere that serves a chicken breast and remove 1 side of the bun or a Subway Turkey on wheat - say no to the chips!

Elizabeth Ward Small, National Motivational Speaker of The 3 B Method Seminars has won a cruise that will launch March 26th. To prepare for this I have started a 90 day challenge called BE Fun, Fit and Fabulous! The main sign up page to be a part of this challenge is found in facebook.On the FB group you can locate other members that you can network with and see discussion boards and photo postings!

Please join FB and sign in to be notified of each lesson as it is posted in ActiveRain!

Elizabeth teaches REALTORS and Corporate companies marketing techniques on how to Live BBB: BUSY - BALANCED and BLESSED! She offers great webinars for training and travels all over the US speaking!

More information on Elizabeth can be found at www.The3BMethod.com