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It Burns Joe Fitness DietHere we go kids. This is a guideline - never overeat and feel stuffed, don't eat out of a bag or a carton, remove a portion and put away the rest for later. Do not skip a meal especially breakfast. Never make yourself hungry small healthy snacks in between meals will keep you from overeating. Protein shakes are huge and can replace a meal or snack for convenience and extra nutrition, always have a high protein drink after IBJF within one hour. Every day you need to drink 6 - 8 full glasses of water and on our IBJF days add 4 more glasses. If it is a IBJF day or another big workout day a little extra unrefined sugar is ok, A LITTLE! Read the label and if there is more than 12 grams of added sugar make another choice. There will be no soda, regular or diet, no beer, nothing fried at all although extra virgin olive, grape seed or walnut oil may be used to sauté foods. No white flour, no added sugar or artificial sweeteners, no creams, butter, margarine, ketchup, sweets (except a small piece of dark chocolate per day) not even one French fry (probably the worst food out there) a really good multi vitamin is crucial I take one in the morning and one at night Best foods: dark fruits and vegetables are usually the most nutritious - black beans, yams, avocados, all citrus fruits, blueberries, kiwi, spinach, broccoli, carrots, bell peppers, cauliflower, cantaloupe, red pears, chili peppers, cranberries, raisins, pineapple, raspberries, strawberries, dark grapes *** salmon, turkey breast, chicken breast, low sugar yoghurt, ff cottage cheese, seeds, oatmeal, WHOLE wheat bread and nuts, these are just a few many more with some descriptions listed below. Remember never feel hungry and never feel full!!! Six small meals/snacks per day and always have sugar free gum its good for your teeth and helps with cravings. And fill a water bottle to carry with you all day for 31 days. Put in a lemon if you wish. Yes foods: Say yes to all of these Top of the list black beans, blueberries, salmon 1. Whole grains - Wheat bread, wheat tortillas, wheat pita Whole Wheat tortillas: excellent with black beans and avocado for an energy wrap, when combined with all natural peanut butter and pure maple syrup (grade b or c) it will extend energy. Whole Wheat pita: with no yeast added the pita is good for pocket sandwiches, Wheat or spinach pasta 3. Fruit – guava, blueberries, cranberries, kiwi, strawberries, papaya, watermelon, cantaloupe, apples, bananas, blackberries, pineapple, figs, prunes, raisins and cherries are best but all are good especially if the word berry is in it 4. Vegetables – beets, anything dark green and leafy is good, broccoli, Brussels sprouts, cauliflower, red and green peppers, garlic, onions, sweet potatoes, tomatoes, green peas, carrots, spinach are top’s but all veggies are good 5. Oatmeal not micro-waved flavor with real maple syrup 6. Yams with real maple syrup 7. Huge benefits from dried Chili peppers, all peppers are great for you 8. Chicken breast skinless Chicken breast: Make sure that it from free range with no phosphates, antibiotics or hormones added. Free range chickens have less over overall fat and up to 25% less saturated fat, also the chicken can have up to double the omega 3 fatty acids. 10 Turkey breast skinless free range if possible 11 Lean beef super lean free range if possible 12. Fish - wild salmon, tuna, trout, sardines, cod, halibut, red snapper & all fatty fish The colder the water the fish swims in the higher the omega-3 fatty acid content is, also the darker the meat of the fish the richer the omegas are. Salmon is number one followed by Tuna, Black Snapper, Sardines in oil, Red Snapper and so on 13. Avocado: Rich in monounsaturated fat great for energy, Avocados are rich in vitamins and minerals needed for athletic performance. Avocados contain oleic acid, a monounsaturated fat that may help to lower Total cholesterol, lower LDL and raise HDL 14. Sugar free Jell-o pudding 15. Brown rice, Wild rice 16. Sugar free gum 17. Walnuts, Almonds, cashews, pecans, brazil, macadamia, peanuts only small amounts at a time Almonds: Help to balance blood sugars, help prevent the rise in blood sugars after eating and also contain antioxidants. Almonds contain Potassium and magnesium for muscles, almonds are also high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. 18. Pineapple: fresh only or fresh frozen never the canned pasteurized version. Fresh pineapple contains bromelain, the enzyme needed to break down protein, which include possible digestion-related and anti-inflammatory benefits. 19. Low fat dairy – cottage cheese, light n fit yogurt 20. All beans – black beans are best : black beans are as rich in antioxidant compounds called anthocyanins as grapes and cranberries, a very good source of cholesterol-lowering fiber, as are most other legumes. In addition to lowering cholesterol, black beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, black beans provide virtually fat-free high quality protein. 21. I can’t believe it’s not butter in the spray bottle –use just a little to flavor the yes items 22. Green tea 23. Potatoes baked or mashed 24. Flax seeds Provides Omega-3 and Omega-6 essential fatty acids, digestive enzymes, protein, vitamins and minerals. Also contains essential fatty acids which help lower cholesterol, improve colon function, and protect the cardio- vascular system, contains polysaccharides which will help balance blood sugar levels 25. Fat free organic milk 26. Eggs: 2 eggs a day as long as they are farm fresh or free range, never cage raised, should be marked “No hormones Added” as well as antibiotic free 27. Fat free feta cheese and other low fat cheeses 28. Lots of spices – BLACK PEPPER, cayenne pepper, cinnamon, garlic, ginger, oregano, rosemary, turmeric are tops 29. 1 glass of red wine per day 30. Other Seeds, pumpkin, hemp, squash, sunflower 31. Lower fat peanut butter 32. Good sweeteners are honey, molasses, cane juice, maple syrup 33. 1 -3 cups of coffee per day with above sweetener 34. Rice cakes 35. Baked beans 36. raw food fresh spinach is huge 37. wheat grass juice 38. sea vegetables 39. Grains – quinoa, barley, oats, buckwheat and whole wheat 40. Buffalo burgers 41. Soy milk Get creative with the above ingredients and share your recipes with us all on the RRF community forum http://www.redrocksfitness.com/forums/ Share your results your struggles and triumphs Some of my favorite healthy foods and snacks are: whole wheat wrap with black beans avocado and fat free feta cheese No foods: say no to all of these: NO FAST FOOD – if you must have fast food choose a grilled chicken salad and small amounts of low cal dressing or none at all, subway healthy choice, taco bell fresco taco only 6 grams of fat, Wendy’s small chili, grilled chicken fillet sandwich without mayo or cheese If you absolutely have to eat fast food here are some good choices http://www.healthchecksystems.com/ffood.htm the worst of the worst are 1.French fries and chips 2. Soda 3.Doughnuts 4. Baked desserts 5. Most Lunch meats/hot dogs, 6. Canned soup 1. Refined sugar, high fructose corn syrup 2. Artificial sweeteners 3. Chips 4. Anything fried 5. Most Cheese 6. White flour 7. Carbonation 8. White bread 9. White rice 10. Regular pasta 11. Sweets 12. Mayonnaise 13. Butter 14. Margarine 15. Oil 16. Candy 17. Chocolate 18. Ice cream 19. Creamy sauces and dressings 20. Ketchup 21. Soda NONE 22. Diet soda 23. Beer 24. Hard alcohol 25. popcorn 26. hamburgers 27. hotdogs 28. Pizza 29. Mexican Green chili 30. Chinese food 31. empanadas 32. whole milk only fat free 33. canned soup 34. Salt 35. Sweetened drinks 36. Bacon, turkey bacon, sausage 37. Steaks, prime rib, ribs, dark meat chicken or turkey and skin 38. Limit fruit juices to 8 ounces IBJF Say NO to French fries!!! Check it out baby, worst food #2 = 203 grams of FFATT and # 1 = 2900 calories we can’t burn enough calories in one 2.5 hour red rocks session to lose either of these gems What is a calorie? (a unit of heat equal to the amount of heat required to raise the temperature of one kilogram of water by one degree at one atmosphere pressure; used by nutritionists to characterize the energy-producing potential in food) The worst foods in America THE COUNTDOWN 20. Chicken Selects Premium Breast Strips from McDonald’s (5 pieces) with creamy ranch sauce 19. Jamba Juice Chocolate Moo’d Power Smoothie (30 fl oz) 900 calories 18. Pepperidge Farm Roasted Chicken Pot Pie (whole pie) 1,020 calories 17. Ruby Tuesday Bella Turkey Burger 1,145 calories 16. Macaroni Grill Double Macaroni ‘n’ Cheese 1,210 calories 15. Quiznos Classic Italian (large) 1,528 calories 14. On the Border Grande Taco Salad with Taco Beef 1,450 calories 13. Carl’s Jr. Double Six Dollar Burger 1,520 calories 12. Lonestar 20 oz T-bone 1,540 calories 10. Bob Evans Caramel Banana Pecan Cream Stacked and Stuffed Hotcakes 1,540 calories 9. Chili’s Chocolate Chip Paradise Pie with Vanilla Ice Cream 1,600 calories 8. P.F. Chang’s Pork Lo Mein 1,820 calories 7. Chili’s Honey Chipotle Crispers with Chipotle Sauce 2,040 calories 6. On the Border Dos XX Fish Tacos with Rice and Beans 2,100 calories 5. Uno Chicago Grill Chicago Classic Deep Dish Pizza 2,310 calories 4. Macaroni Grill Spaghetti and Meatballs with Meat Sauce 2,430 calories 3. On the Border Stacked Border Nachos 2,740 calories 2. Chili’s Awesome Blossom 2,710 calories 1. Outback Steakhouse Aussie Cheese Fries with Ranch Dressing 2,900 calories Good luck to my It Burns Joe Fitness friends This is easier than you think, willpower baby! C’mon |
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