7 Stubborn Nutrition Myths Debunked

—-Trying to lose weight and get in shape? Confused by all the different diets? If so, PLEASE read today’s blog (below) for a reminder of what’s merely MYTH and what’s solid FACT when it comes to eating right! ~Bill—-

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MYTH: If you exercise regularly, it doesn’t matter if you eat right.

FACT: If you exercise regularly, it matters even more that you eat right. Exercise increases your body’s need for nutrients. And exercising a nutrient-deficient body actually creates worse nutrient deficiencies. Make no mistake, for exercise to be effective and for it to help improve your health, you must feed your body plenty of protein, vitamins, minerals, essential fats, quality carbohydrates and drink ample amounts of water. Then you’ll be able to build a stronger, healthier, leaner, better and more energetic body with each workout!

MYTH: Once you reach a certain age, you can’t get in shape.

FACT: You can improve your health and energy, at any age. You can improve your physical fitness, boost your energy and even improve your mental performance at any age, when you start feeding your body the right way.

MYTH: To be healthy, you just stop eating bad foods.

Grilled Fish Tacos

Delicious, Nutritious, Fish Tacos
Read my book Eating for Life to view this, and over 100 more recipes!

FACT: Your health is enhanced by eating the right foods. There is so much emphasis in diet books on what not to eat and so much misinformation in the media about how “bad” food is for us that I’m increasingly concerned what’s being overlooked is the fact that health is enhanced and our energy enriched by eating the right foods. Your body needs essential nutrients every day and it’s vitally important to understand that food is the ally, not the enemy.

MYTH: It’s bad to eat for “emotional reasons.”

FACT: I wholeheartedly believe that you should enjoy food. There’s absolutely no reason you shouldn’t look forward to your meals and count on them to help you feel good. A delicious dinner can settle your nerves after a hectic day. A great breakfast can lift your mood and help you get ready to take on the day ahead. And a sweet, satisfying dessert can put a smile on your face. It does mine! There’s really no reason not to honor the tradition of making food a part of the process of celebrating holidays, birthdays and special occasions as well. I think it’s perfectly fine to reach for a bowl of chicken soup when your body aches or you feel under the weather. The key is making healthy versions of the foods you enjoy. You can eat to fuel your body, while also feeding positive emotions.

MYTH: To stabilize blood sugar, you have to stop eating carbohydrates.

FACT: Eating protein and carbohydrates balances blood sugar. Today’s carbohydrate confusion began years ago when we fell for the low-fat fad. When food manufacturers began removing fat from foods and replacing it with highly processed carbohydrates, our collective blood sugar went through the roof, and the problems began. As it turns out, dietary fat wasn’t really the problem after all. However, in somewhat of a knee-jerk reaction, now the food fad is to cut carbs in an effort to bring blood sugar levels back into balance. Ten years from now, I guarantee we’ll be looking back at this current craze and seeing some very serious side effects. The fact is, cutting carbs is not the healthiest way to stabilize blood sugar levels. Carbohydrates are essential to eating right. The solution is to eat meals balanced with protein, quality carbohydrates and the essential fats your body needs.

MYTH: In order to be satisfied, you need to eat large portions.

balsamic_salmon_salad

Delicious, Nutritious, Balsamic Salmon Salad
Read my book Eating for Life for this and 100 more, delicious and nutritious recipes!

 

FACT: Quality, not just quantity, produces healthy satisfaction. Our bodies crave quality nutrition, not merely massive quantities of food. So many people in America today have it completely backwards, though. They believe the more they eat, the better they’ll feel. Supersized portions at restaurants, fast-food chains and packaged goods at the grocery stores are obviously all playing into the myth that more is better. Yet so many people are stuffed but still “starving” for nutrition. The fact is, our bodies are satisfied by high-quality meals, not just big quantities of junk food.

MYTH: To make a change, you need to wait until you’re all ready.

FACT: Don’t wait until you’re “ready.” Please, start eating right, right now! Don’t fool yourself into believing now is just “too soon.” If you wait until everything is perfect in your life before you make a change for the better, you’ll be waiting forever! Things are never going to be “perfect.” Fact is, the time to change is now. The longer you wait before you take control of your nutrition and eating habits, the more you delay the rich rewards that are rightfully yours. Energy, strength, renewed health and decreased bodyfat… please begin feeding these benefits today! =)

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Here are some of my other blogs that can help you successfully transform:

Classic Interview: Jack LaLanne and Bill Phillips

—-Today’s blog is a look back to an interview I did, some years ago, with fitness icon Jack LaLanne for USA Today’s weekend paper. Jack LaLanne practiced what he preached and lived 96 energetic years and inspired millions of people to start working out and eating healthy. In the personal time I spent with Jack over the years, I learned a lot about his mindset and what kept him young at heart throughout his life. Two key things he said to me I keep, always, in the front of my mind:

LaLanne’s Lesson #1) Keep Moving! Jack was never inactive — he was strong as an ox the last time we worked out together and he was in his 80’s at the time!

LaLanne’s Lesson #2) Keep Challenging Yourself! Jack set goals with deadlines and used positive pressure to keep him motivated. For example, on his 70th birthday, he achieved a strength and endurance goal of swimming a mile and a half while shackled as he towed 70 boats in Long Beach Harbor (seriously, he actually did this!).

Jack LaLanne

Jack LaLanne (1947)

I’ll also never forget his philosophy on ‘warming up’ before a workout and ‘cooling down’ afterwards: “Bill, does a lion warm up before he bursts into action and runs full speed to get his dinner? No! Does he cool down afterwards? No!”

Jack taught us that eating healthy and exercising are the best medicine we’ll ever get. He was scoffed at for years as a ‘health-nut’ but five decades later, science proved him to be exactly right. He (and Arnold) inspired me to start lifting weights in my early teens and he has motivated me to keep working out right up to and through the final chapter.

I am very grateful to Mr. LaLanne and it was always an honor to do interviews with him, like the one reprinted in this blog. The USA Today journalist asked the questions and gave the introduction. ~Bill—-

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Classic Interview: Jack LaLanne and Bill Phillips (March 21, 2001)

Jack LaLanne and Bill Phillips

Jack LaLanne and Bill Phillips

On an impossibly perfect California afternoon recently, two generations of fitness gurus met for lunch at the Four Seasons Hotel in Santa Barbara to discuss health and fitness. The old guard was represented by the “Godfather of Fitness,” Jack La Lanne. Representing another generation was Bill Phillips, the Colorado native who penned the mega-successful fitness book, Body-for-LIFE. As the two shared breakfast (eggs and fresh fruit) La Lanne, a quick-witted testament to the benefits of nutrition and exercise, summed up his perspective: “You don’t get old from calendar years,” he said, removing the yolk from one of his four hard-boiled eggs. “You get old from inactivity.”

USA WEEKEND: What would you tell a 50-year-old who is thinking of starting a regular exercise regimen?
LA LANNE: Get a physical. Then just start walking around the house. You can join a gym. There are a lot of good books and tapes, too.
PHILLIPS: Before even considering an exercise and nutrition program, I recommend that the person put on some swim trunks and have somebody take a photo of them. Then take a good look and ask yourself: Is this who I really am? If you don’t see yourself as that, you have the opportunity to change it. But you need to change your mindset.
LA LANNE: I tell people that the scales lie. You may have played basketball and weighed 175 pounds, with a 30-inch waist, back when you were in college. And you may still weigh 175 at 55. But you probably have a 35-inch waist and you’ve probably lost 30 or 40 pounds of muscle — and gained 30 or 40 pounds of fat. The tape measure doesn’t lie. Get that tape measure out and put it on your hips and your waist. Keep checking it. And keep exercising and cutting those calories down until that tape measure gets close to where you were in your prime.
PHILLIPS: Progress is made where progress is measured. People will set a New Year’s resolution: “I’m gonna get in shape this year.” But they don’t set a parameter for how they’re gonna measure it. Or if they do measure it, they wait until the first day of the next year. You’d never run a business that way. Document your progress.

USA WEEKEND: Should people who are 50 and over dive into the sort of workout program someone much younger would do?
PHILLIPS: Tufts is a leading university in research on strength training and muscle metabolism in people over 50, and they’ve shown that muscle cells strengthen in response to intense exercise — whether you’re 18 or 88. But the intensity is what’s lacking in most people’s workouts. And there are doctors who’ll give you the advice, “Well, don’t push it.”
LA LANNE: That’s ridiculous. What the hell do doctors know about exercise? Most of them know zero. You gotta push elderly people to failure like anybody else. Then the body responds.

USA WEEKEND: Lots of people start fitness routines. But how do you sustain it over a period of months, even years?

Bill Phillips (age 17) inspired by Jack LaLanne to start working out and lifting weights early in life.

Bill Phillips (age 17) inspired by Jack LaLanne to start working out and lifting weights early in life.

PHILLIPS: I’m a believer in routine. I like to see people work out at the same time each day.
LA LANNE: And make it quick. One of the reasons so many people fail is they get on this treadmill for an hour or an hour and a half. That’s totally unnecessary. If it’s cardiovascular, you don’t need more than 15 to 17 or 18 minutes if it’s vigorous.
PHILLIPS: We also talk about progress — not perfection — as one of the things that helps change the mindset. People feel so guilty about not exercising. Especially people over 50, who feel like they’ve gone a lifetime without taking care of themselves. Instead of aiming for perfection, you should try to celebrate the progress you’re making.

USA WEEKEND: What’s the biggest mistake people make when they decide to get into shape?
LA LANNE: Their goals are too high. You start out with an hour on the treadmill, then another hour of lifting — hell, in two weeks you’re not doing anything anymore. You gotta be reasonable.
PHILLIPS: Sometimes people — especially people over 40 — underestimate what they really are capable of. They believe they’re not capable of doing something great. I tell people who are over 40, “I don’t want your best. I want better than that. I want better than what you perceive your best is.”

USA WEEKEND: How do you guys feel about nutritional supplements?
LA LANNE: I was the first one to come out with a protein supplement, so I think they’re useful. I was also the first one to come out with the nutrition bars.
PHILLIPS: Some supplements work; some don’t. It can be faddish like diets. What about these people who say you should eliminate carbohydrates from your diet?
LA LANNE: No!
PHILLIPS: I agree. The brain’s preferred source of fuel is glucose/carbohydrates. And when you go on a low-carb/high-protein diet, your brain is using low-octane fuel. You’ll be a little groggy, a little grumpy.

USA WEEKEND: If somebody was gonna do only one exercise …
LA LANNE: Swimming. No doubt about it.
PHILLIPS: I’m always asking people to do something in their mind [first]. So if they’re gonna do one exercise, it would be to ask themselves what they want to change about themselves in the next 12 weeks. Once they solve that, the body will follow.
LA LANNE: You can’t separate the mind and body. It’s impossible.

USA WEEKEND: What should people do first thing in the morning?
LA LANNE: Count your blessings.
PHILLIPS: Plan what you’re gonna do that day and commit to it.

The Beautiful Transformation of Maria

—-In today’s blog I’m sharing the story of my beautiful wife, Maria. Her transformation started with a decision — a downright-determined, fully-committed decision that she made at a turning point in her life. This is something Maria has in common with many other people who have successfully made a healthy change from before to after. It’s the same conscious decision you have to make to experience breakthrough success.

Before and After Maria is very beautiful. I have loved her all along and I will continue to adore her no matter what. The reason I am so happy about her transformation is that it has not only improved her health but it’s helped her discover her true self — beautiful, intelligent, inspiring and self-confident. I love being married to her and yes, I realize everyday, I’m a very lucky guy!

The letter below was written by Maria and shared with her community and friends. As you read about her personal experience and positive results I think you’ll learn some key insights that will help you make exciting changes too. I’ve included some before and after pictures of Maria as well as a couple of her and I from our dream wedding last year in Maui. Hope you’re having a great day and that you enjoy Maria’s message! ~Bill—-

Maria's Before to After

How I Finally Got it Together —- By Maria

I’m Maria and this is a look at what worked for me… finally, after years of trying! My before and now pictures above show how much I have changed on the outside. I am 64 pounds lighter than I was before (180 lbs to 116 lbs). What you can’t see is how much I have grown and learned and healed on the inside (and I still have more to do).

I remember that it didn’t matter what anyone else told me, it didn’t click until I made the decision to change and do it for my own personal reasons; it wasn’t because my friends or family told me too. My doctor had mentioned that it would be good for me to lose weight and so I would try diets but I never got anywhere. I was beginning to accept that being overweight was destiny for me. That way of thinking changed in a big way one day though.

Maria's Dress Before to After

I was looking at a friends photo of a weekend party we were at. I pointed to an overweight woman in one of the photos who I didn’t recognize at all and I asked “Who is that?” My friend quickly replied, “Don’t be silly Maria, that’s YOU!” I said to my friend “Seriously though… who is that?!” My friend held the picture closer to my eyes “Maria, I’m not kidding… this is you!” I looked at the overweight woman I didn’t recognize again… and under all that weight… it was me after all.

I was speechless and it felt like my heart hit the floor. I burst out into tears. I was completely shocked. Then I became mad and sad both at the same time. I was mad for letting myself get this far off track. I was scared, too. I will never forget that day; looking back I can see it was maybe the most important awakening of my life. I had the will at that point and I found a way to do it.

What worked? It is simple. I started doing interval exercise 5 days a week for 25 minutes. I worked out with weights and did aerobics. But more important than the workouts for me was the nutrition. I had to go against my own thinking at first and that meant eating throughout the day and not skipping meals. I started planning what I was going to eat and when the night before and I started eating before I got hungry. These were all new habits for me and not easy the first month. With time though, this healthy way of eating became my new routine and today it still feels very good and isn’t complicated.

Bill and Maria

What makes the eating plan work for me is that I don’t have to cook meals 6 times a day. Bill and I eat a combination of protein and carbohydrate balanced whole food meals and Right Light Nutrition Shakes. For example, on a typical day I’ll have 3 shakes and 2 meals. Bill aims for 3 meals and 3 shakes. One of the things that really helped me make progress is when the days got really busy and didn’t go according to schedule, I wouldn’t skip meals or grab something unhealthy — I’d just have a nutrition shake or a Right Nutrition Bar which I kept with my in my purse. When Bill and I are travelling and are just too busy to get to a kitchen or café we’ll put our backup plan into action… it’s a really simple backup plan… more shakes. Sometimes Bill will have 5 shakes and then dinner; I’ll have 4 then a meal. Our favorite meal is salmon, yam and steamed broccoli or spinach.

We follow the Eating for Life plan most days but occasionally we will have a ‘Free Day’ where we eat whatever we want. For example, we go to our favorite pizza place and order a large pizza — I have 2 slices and Bill eats the other 10 (he says it goes straight to his muscles!).

I think what is most important is that you are truly ready to change your eating and exercise habits. I know I was, and I continue to live this way today. Nothing worked for me until I was downright determined to changing. Once you make that shift in your mind, the body will follow. This is how it worked for me and I believe this is how it can work for you too.

Bill and Maria Wedding

Thank you for reading my story and allowing me to share my experiences. I hope it helps at least one person out there who is stuck in a body they don’t like and a life they don’t love. -Maria Phillips

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Here are some other blogs that can help you succeed:

What to do When Working Out isn’t Working Out

Bill

5 Tips to Help you Stay on Track and Get Results

Most everyone knows that exercise can help us burn bodyfat, build muscle, and improve our fitness. But now, as science moves forward and unveils more of the incredible benefits of exercise, we’re learning that it can be utilized as a medicine to both prevent and treat conditions ranging from the common cold to cancer. And it can also be utilized as a potent mood brightener (as or more effective than prescription anti-depressants) and cognitive performance enhancer. Exercise is the best medicine I know of and all of us should be participating in it now, and for life!

Here’s 5 Tips for getting back on track and sticking with it…

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#5 — Team Up!

Scientific studies show that people who connect with others for support, encouragement, and accountability get better results in the short and long run compared with those who try to go it alone. And this is something that I recommend that everyone take advantage of. Whenever possible, work out with a friend or as part of a group. Meeting a personal trainer at the gym or walking with co-workers at lunchtime will give you a tremendous advantage in consistency. If for now you’re flying solo with your workouts, at least join an online accountability group where you can share your workout plan with others each week, and then report back to them to let them know how you’ve done. And in return, offer to help support, encourage, and keep others accountable. Whenever we team up like this, we always have an extra advantage that can help keep us going strong!

#4 — Plan and Prepare

Far too often people get so busy trying to keep up with the seemingly urgent things in their life, they forget perhaps the most important thing, which is to take care of themselves. When we’re run down and not feeling good, our ability to help others, even our own families, will be compromised as a result. Knowing that, what I teach others and what I want you to consider is to plan your workouts in advance and write them into your schedule. I want you to see showing up for your workout is as important as showing up for a doctor’s appointment. Because as I shared in the introduction, exercise is very much akin to the best medicine there is. You can simply write down what time you’re going to exercise in the day ahead, where you’re going to do it, and what form of exercise or routine you’re going to complete. Just adding this one element of planning can make all the difference when it comes to sticking with a workout routine and enjoying the results it produces.

#3 — Keep Showing Up

By far and away the most important factor with getting wonderful results from exercise is consistency. Whether it’s walking, jogging, weight lifting, or following a home exercise video, you have to do it consistently to get results. And when you are consistent, any and all of those forms of exercise will help you become healthier and enjoy your life more. What I want you to know is if you’re not used to exercising regularly—whether it’s been a while since you were in the groove with it, or if it’s something you’ve never clicked with, you have every single bit as much potential to get the hang of it as me and everyone else. The breakthrough comes when you make it a habit—a pattern of action. Our patterns are the things we do without having to even think about it—we’ve got patterns and habits for how we work, how we relate to others, how we take care of ourselves and so on. And with exercise, we want to make it one of those automatic patterns so that it feels more natural to do it than not. This is best accomplished by making a commitment to show up, no matter what, for at least a month. If you don’t feel like working out or you don’t feel like you’ve got the energy to work out, go to the gym or go stand on the treadmill in your garage or basement for five minutes. Just show up. And don’t break this routine for anything. Of course, more than 9 times out of 10, when I do this myself, I get to the gym, I stand on the treadmill and I think, “What the heck… I’m already here, I might as well start walking and jogging…” Promise me you’ll keep showing up and I promise you it will get easier and easier. to stick with this good habit.

#2 — Have a Back-Up Plan

So many times people make the mistake of having an all-or-none attitude about exercise. That is, if they can’t make it to the gym for their planned exercise session, they do nothing at all. What I want you to do is have a back-up plan for those times when things don’t go as scheduled. This could be a basic routine of push ups, sit-ups, and other exercises you can do any time, anywhere, without exercise equipment. So many times, when I’m traveling and staying at different hotels, I’ll fall back on a plan like this, just to make sure I’m doing something to keep the habit of my routine going. Taking an evening walk is a good back-up plan for when you can’t get to the gym during your work day. Walking the stairs in a hotel, or your apartment or office building is also a good back-up plan. Having a basic set of free weights at home that you can work out with when you don’t have time to get to the gym will help you avoid missing work outs too. Remember, we’ve got to keep our momentum going once we get started — putting this tip into action is a surefire way to do that.

#1 — Know Your Reason

For each of us, there’s a purposeful reason for making the healthy changes that we’re deciding to make in our lives. It can take some soul searching to find it in some instances, and in others, we simply need to open our eyes and see. Why is it important for you to exercise and be healthy? Do you want to set a positive example for your children, and also be around for them as they grow up and someday have children of their own? Again I ask, what are the inspiring reasons behind your decision to transform your body and life? Give it some consideration and you will be able to identify one or more things that motivate you from within. Then I want you to remind yourself of that every single time you’re choosing whether to work out that day or not. What many people have discovered is that one inspiring reason will override a hundred excuses. So please, know yours and think of it often — allow it to strengthen your determination and commitment to follow through each and every day. The better your reasons…the better your results!

This is My Day… Eating for Life-Style!

—-In this blog I am going to show you how a healthy day of eating looks for me. But first, let me remind you of the key principles behind the nutrition method I originally introduced in my Body-for-LIFE book 14 years ago — it’s called Eating for Life. Upwards of a million people have used this method along with exercise and, based on the mountains of before to after success stories that have come into my offices over the years, it’s easy to say… this works! I mean it really  works.

Eating for Life is not a diet. It’s not one of those super-low carb approaches. It’s not an ultra-high protein plan either. We don’t eliminate any particular kinds of food (even pizza, ice cream, cookies and french-fries you can have once a week on a ‘Free Day’!) The Eating for Life style is built on a bedrock of common sense, supported by science, and proven effective by real-world results. The key ingredients in the Eating for Life recipe are what I call the ‘Right FACTs.’ Let’s take a look…

The Right FACTs

  • Foods — The Right Foods are high in nutrients and calorie compact. My favorite protein foods are eggs, chicken, salmon, lean beef, low-fat cottage cheese and my Right Light Nutrition Shakes. For carbohydrates, I like baked potato, brown rice, oatmeal, apples, oranges, strawberries. And for vegetables, I eat a lot of steamed broccoli, spinach, and green beans. You get the idea.
  • Amounts — The next key is to eat the Right Amounts of those healthy foods I mentioned above. I don’t need to count calories — I keep track of portions instead. A portion of protein is an amount that’s about equal to the size of the palm of your hand. For me, that’s about an 8 or 9 ounce steak, chicken breast, or piece of salmon. A portion of healthy carbs is an amount approximately equal to the size of your closed hand. For me, that’s a pretty good-sized baked potato, about 1.25 cups of cooked brown rice or cooked oatmeal. For vegetables the portion rule is how much you can pile into your cupped hand (I can stack it high so I have pretty big servings of steamed broccoli very often with my dinners).
  • Combinations — Now we need the Right Combinations of the Right Foods, in the Right Amounts. I combine a portion of protein and a portion of healthy carbs in each meal. For example, oatmeal and egg whites (I like Egg Beaters), chicken breast and brown rice; lean steak and a baked potato; cottage cheese and a sliced, whole apple. It’s very important to get a balance of protein and carbohydrates in every one of our daily meals.
  • Times — The Right Time to eat is OFTEN. Feeding the body 6 times a day (once every 2.5 to 3.5 hours) is ideal. Eating often is the key to managing the appetite and making sure our bodies have a constant supply of the healthy nutrients needed to support health and fitness. We also have better digestion and more energy when we eat smaller meals frequently throughout the day.

I Keep My Kitchen Junk-Food Free

My wife Maria and I eat off of side plates instead of the big dinner plates — this helps with portion control and I really suggest you give it a try. In my previous blog called ‘It’s Hard to Eat Right in the Wrong Kitchen’ I ask people to do a ‘Healthy Spaces Makeover’. That means going through the refrigerator, pantry, cupboards and getting rid of any high-sugar, high-fat junk food that may tempt us into slipping up. I know this is especially important for me — I can be super disciplined 23 hours and 50 minutes a day and in just a 10 minute lapse, I can scarf down over 500 calories of low nutrient, high calorie crap. So if I don’t want to wear it (as fat around my belly) I don’t keep it in the house. Once you’ve cleaned out the unhealthy food in your kitchen head for the grocery store and stock up on the Right Foods: fruits, vegetables, healthy carbs, lean protein sources, nutrition shakes, and water.

EatingforLife

My guide to cooking nutritious, delicious food that never leaves the kitchen is my book Eating for Life. I’ve been cooking from the recipes in this book for about a decade now — with over 100 fantastic meals to choose from it never gets old. You don’t have to be a chef (I’m sure as heck not) to be able to cook up great tasting, healthy food for yourself and your family — just follow the recipes in this book. (Click here to see over 2 dozen of those recipes — if you haven’t tried them yet, please do because I think you’ll really love the meals! And they’re all Eating for Life ‘authorized.’)

One of the true secrets to success when it comes to consistently following the Eating for Life style is developing the habit of planning your meals in advance. When we make smart decisions ahead of time and write them down (we plan what time we’re going to eat and which foods/meals we’re going to fuel up on) we are taking control of something that for most folks, is as out of control as a bucking bronco in a rodeo. I mean most people don’t plan what they’re going to eat during the day at all.

The main problem with the way we eat in America today is that we just don’t think it through. We wait until noon before we even begin to consider what we’re having for lunch. Dinner is whatever we can pick up on the way home from work and breakfast, who has got time for breakfast!? Basically, we’re eating unintentionally and without much awareness of what we’re doing. That’s a problem. We get out of shape by accident — no one does it intentionally. We have to wake up and really start looking at what we’re eating and how it’s affecting our mind, mood, body and life. We have to consciously and purposely plan and prepare to eat right — that’s what works in the long run!

We’ll continue to talk a lot about nutrition and eating right here in ‘Bill Phillips Fitness News’ because it’s a very, very important part of transforming our health and staying on the right path. For now though, let me finish up this blog by giving you a look at this exciting list of ‘WHAT BILL HAD TO EAT YESTERDAY!’ (Maybe I’m over hyping that… I mean how exciting can it be to take a look at what my 6 meals were? Maybe I should just say it’s important to learn and if you consistently eat like this, the results… now those will be exciting!)

What Bill Had to Eat Yesterday

Breakfast — 8:00 am: Vanilla Right Light Nutrition Shake blended with Strongevity Rx (my new cellular energy supplement)

Mid-meal — 10:30 am: Low-fat cottage cheese mixed with light yogurt; 16 oz. water

Lunch — 1:00 pm: Turkey Sandwich with lettuce, tomato, mustard; 16 oz. water

Workout — 3:15 pm to 3:40 pm (super high-intensity 5-25 spin bike workout)

Mid-meal — 4:00 pm: Vanilla Right Light Shake (blended with 6oz. water, a fresh peach, Strongevity Rx and 4 ice cubes)

Dinner — 7:00 pm: Asian Beef Stir-Fry (delicious, nutritious, fun and easy to make!); 16 oz. water

Dessert — 10:00 pm: Chocolate Right Light Nutrition Shake made as ‘double-chocolate pudding mix recipe.’

++ Including the water I get with my nutrition shakes, I have about 10 – 12 cups of H2O each day.

++ I always have a back-up plan in case my day doesn’t go according to schedule. I carry a couple Right Nutrition Bars with me throughout the day and if I run out of time for lunch or one of my mid-meals, I have a bar instead. Right Nutrition Bars are rich with protein and vitamins, low-glycemic, all-natural, gluten-free, organic and the peanut crunch flavor is really good.

++ Sometimes it’s hard at first for people to get use to eating frequently throughout the day. That’s because what we end up doing is eating when we’re not hungry, and that’s good! It seems counterintuitive, especially for people who are trying to lose weight, to eat when you’re not hungry but honestly, this is a very important key to long-term success. If you wait until your hungry to eat, it’s like you’re the tail and the cravings are the dog. They control you, you don’t control them. So be sure to schedule your meals ahead of time and follow that schedule.

++ I follow the Right FACTs and eat clean 6 days a week. But I try to take one day each week for what I call a ‘Free Day’ where we forget all the rules and just eat for fun. Sometimes on a Free Day, Maria and I go over to my Mom’s house for ‘very un-portioned controlled dinners!’ We also have a favorite pizza place (Front Room Pizza) in Lakewood, about 20 minutes from our house. Thanksgiving, birthdays, special nights out… these are all good times for my Free Days.

You Can Do It!

Don’t ever think you don’t have time to eat right frequently throughout the day. The list of my meals from yesterday which you just reviewed takes me less than an hour to prepare and eat. Of course my Nutrition Shakes I can blend up and chug down in just a couple minutes. Lunch takes me about 10 minutes. And dinner is 30-40 minutes. When you plan ahead of time and you prepare in advance, you’ll find you save time and money with the Eating for Life style. And best of all, when you eat this way your body will get stronger, leaner, healthier, more energetic and you’ll feel good! Now give it a try and let me know what you think! =)

—- Here, below, are three more of my favorite Eating for Life dinners that you can find in the Eating for Life Book —-

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