VP Health & Fitness

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You can view Public Food & Exercise Log HERE.

I learned how to eat right about 6 years ago even though I haven’t always followed what I know is true. My typical diet is pretty balanced most of the time & i’ve followed Tom Venuto’s BFFM principles for a couple of years now.

But for now, I’m going back to basics because I still find myself struggling with basic nutritional habits. My current diet is based on the principles outlined in the Precision Nutrition (PN) program, developed by Dr. John Berardi. I find it to be a sound approach to nutrition that is pretty similar to what i’ve been doing already.  According to Dr. Berardi & his Precision Nutrition program, there are various habits that anyone who wants to change their body composition (lose weight/fat, get lean, be healthy) should master FIRST before individualization (ex.counting macro nutrient ratios, # of calories.. meaning the little details). Once you have these down and ingrained in you, then and only then is someone ready to move on to individualizing a plan.

Below, I will brefiley describe how my diet looks like and some of the habits i’m trying to master.

My Staple WHOLE foods:

Omega-3 Whole Eggs
Egg Whites
1% & 2% Cottage Cheese
Boneless Skinless Chicken Breasts
Canned White Chunked Tuna
Canned Chicken 97% Chicken Breast
93% & 97% Lean Ground Turkey Breast
96% Extra Lean Ground Beef
Part Skim Low Fat Mozzerella Cheese
Park Skim Low Fat Quesadilla (Pepper Jack ) Cheese
Baby Spinach
Mixed Spring Greens
Balsamic Vinagrette dressing
100% Natural Peanut Butter
Green Tea

CLICK HERE to view the supplements I use.

Mastering these habits are my goals …

• Eat every 2-3 hours - Non-negotiable

• Eat complete , lean protein with each feeding opportunity

• Eat vegetables with each feeding opportunity

• If fat loss is your goal, eat veggies and fruits with any meal; “other carbs” only after exercise

• Eat healthy fats daily

• Don’t drink beverages with more than 0 calories

• Eat whole foods instead of supplements whenever possible

• Plan ahead and prepare feedings in advance

• Eat as wide a variety of good foods as possible

• Plan to break the rules 10% of the time

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This is an “other” list of foods/products that I have adopted into my daily diet. I have also provided a link(s) were you can find more nutritional information about them.

Organic High Fiber cereal
 Turkey products
 Kashi GOLean Crunchy Bars
8th Continent Light Soymilk
 Honeysuckle Products
Jennie O’ Products
 Pop Secret 94% fat free popcorn
 Egglands Best Eggs
 Lean Cuisine
 Dannon Lite & Fit Yogurts
 GO Lean High Fiber/Protein cereal
 Frozen Chicken Breasts
 Almonds
 Go Lean Crunch cereal
 Mission Multigrain tortillas
 Dried Cranberries (Craisins)
 Go Lean Blueberry waffles
 Whole grain English Muffins
 Dried Goji Berries
 Alaskan Salmon
 60% & 65% Dark Chocolate
 Sweet Freedom® Krunch Lites
 Organic Green Beans
 Sugar Free Popsicles

Calorieking.com is another great website to find nutritional information about the foods that you are eating.

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Below are the foods you should be eating and the ones you should avoid at all costs.

Source: Phit-n-Phat  Getting Phat the Healthy Way eating tips book

12 Foods You Should Eat Regularly:
Vegetables
Fresh Fruit
Low fat and non fat dairy products
Chicken or turkey breast (organic if possible)
Egg whites or Egg Beaters (omega 3 rich eggs)
Lean Red Meat (top round, extra lean sirloin)
Fish and shellfish
Oatmeal
Sweet Potatoes
White or Red Potatoes
Brown Rice
Whole Wheat Bread and
100% Grain Products

12 Worst Foods to Stay Away From:

Ice Cream
Fried Foods
Doughnuts and pastries
Candy, chocolate and sweets
Soda Fruit “drinks” and other sugar-sweetened drinks
Potato Chips
Bacon, Sausage
White Bread
Hot dogs, fast food burgers
Cookies – even low fat, sugar free, and 100 cal snack pack varieties
Sugary Breakfast Cereals

These two lists represent the best and the worst foods you can choose from. Use them as a guideline to make the best choices possible each time you nourish your body. From this point on, think of eating as giving your body the necessary energy it needs to perform rather than feeding yourself with foods that only give you temporary satisfaction.

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