BROCK’S HOLIDAY

HEALTH GUIDE
How To Not Gain Weight Over The Holidays

www.brocksguide.com
 TABLE OF
CONTENTS
INTRODUCTION

CHAPTER - 1
THE IMPORTANCE OF HEALTHY EATTING FOR FITNESS

CHAPTER - 2
BASIC ELEMENTS OF OUR FOOD

CHAPTER - 3
FUNDAMENTALS OF HEALTHY EATING

CHAPTER - 4
GUIDELINES FOR EATING OUT

CHAPTER - 5
WHAT TO AVOID

CHAPTER - 6
FOOD FADS

CHAPTER - 7
HOW TO COOK HEALTHY

CONCLUSION
 WELCOME
Egg whites, anyone? How about nothing but grilled chicken and greens
for an entire year?

“Oh don’t touch that cookie if you wanna lose that stomach!”

Sounds familiar, no? I’m sure most of you
know someone who says and does exactly
that. Well, kudos to their discipline.
What do we usually mean when someone
refers to the term “healthy diet”? And why is
it good for us?
For most of us, it conjures up an image of a
very restrictive, flavorless diet much like a
boring, movie with no oomph to it. It’s true
that one has to be disciplined with their
nutrition to achieve fitness goals. That most
certainly does not mean you have to impose
extreme dietary restrictions for a flat belly.
to nutrition that is balanced and wholesome,
helping you stay sane while achieving your
fitness goals.
Not just that, the benefits of a balanced and
healthy nutrition approach go way beyond
the obvious and “visible” effects. From
strengthening your immune system and
improved organ function to combating
depression and detoxification, the list is
endless.

While many of us are guilty of relaxing on

our diet and fitness, on the opposite end of
the health spectrum, there are individuals
who go way too hard on themselves, not
allowing themselves even the slightest of
leeway.

Completely denying yourself a well-earned

pizza or a plate of pasta acts like a ticking
time bomb. You may be able to go this way
for a few weeks but eventually temptation
will beat you. And when it does, and believe
me it will, it becomes really hard to get back
on track.
Throughout this guide I will outline and
explain how you can incorporate healthy,
wholesome nutrition that does not
compromise your fitness goals and keeps
you feeling your best too!
 CHAPTER - 1
THE IMPORTANCE OF HEALTHY EATING
FOR FITNESS
Healthy nutrition is the foundation your
fitness and overall health is built upon. If you
weaken that foundation by slacking off, your
fitness won’t stand a chance.
A well thought out fitness regime and good
nutrition go hand in hand. Why? Good nutri-
tion essentially performs 3 vital tasks;
energy, recovery and growth.
To start with, wholesome nutrition provides
us energy; energy for everyday tasks, energy
to workout. Complex carbohydrates for
instance keep our energy reserves up du-
ring a strenuous workout.
Good nutrition helps us recover after a hard
training session and it helps our muscles
grow stronger. A good helping of lean
protein after a workout is essential to gain
lean muscle mass.
WHY PEOPLE FAIL TO
FOLLOW THEIR DIET
Is it impossible to stay on a healthy diet to
attain fitness? Absolutely not! Yes, it does
require a conscious effort on your part, as
does anything worthwhile, but it’s definitely
achievable if you’re willing to pay your dues.
Before I explain the fundamentals of
healthy eating, it’s important to understand
why most people fail to stay on track with
their nutrition.
4
LACK OF MENTAL STRENGTH. Changing
habits and more importantly staying with the
good ones takes effort. It does put you out of
your comfort zone. You have to will yourself
into maintaining your healthy eating. Most
people are not willing to put in the needed
effort and give into temptation too easy.
THEY GO NUTS ABOUT THEIR DIET.
Imposing extreme restriction on your diet is
not going to yield you any positive results. In
fact, it’s very likely you’ll end up where you
started if you persist with this approach.
FAILURE TO PLAN can wreak havoc with
our diet. The best way to stick with your diet
is to plan and prepare. Deciding what to eat
on daily basis is not a wise approach. It leaves
you open to procrastination and making
impulsive food choices out of convenience.
IMPATIENCE; most of us want instant
gratification. Well, that’s not how it works
for fitness. You’re not going to drop 25 lbs.
within the first week of switching to chicken
breast. Give your diet some time, combine it
with a good workout routine and the results
will come.
FAILURE TO TRACK PROGRESS. Just as
you need to track your workout progress,
you need to track and understand how your
diet is affecting your body. Understanding
portions and what is in the food you consume
is essential. Most people don’t do this and
without this knowledge they’re essentially than an abrupt shift.
shooting in the dark.
TIME-BOUND. The goals should be set for a
SETTING HEALTHY, finite amount of time. You need to achieve
ATTAINABLE GOALS your goals within a certain timeline to truly
reap the benefits of your effort since a dead-
Not having a clear goal is a one way ticket to line acts both as an accountability mecha-
failure. One of the simplest and most nism and a motivation.
effective ways of setting goals is the SMART
approach. SMART stands for specific,
measurable, attainable, realistic, and
HOW FOOD AFFECTS
time-bound. In fact, I would recommend OUR METABOLISM
writing your goals down.
Metabolism is our body’s ability to burn/
SPECIFIC. Before you embark on a journey utilize the energy (calories) it extracts from
to achieve fitness you need to set a goal our food. Higher metabolism often means
that’s clear and easy to understand. “Healthy we’ll remain slim and fit. Slower metabolism
eating” is too vague of a goal, you need to on the other hand means we can end up
pinpoint the elements you need to cut down gaining unwanted weight.
or add for that matter, for instance, it could be
to cut out refined sugar and eat more greens, When we are young our metabolism is
and of course your diet needs to be calibrated naturally buzzing about, hence the minimal
according to your overall fitness goal. effect on our weight despite late night pizza
runs. A s we age our metabolism slows
MEASURABLE. The goals should be based down, emphasizing the need for healthy
on clear milestones against which your nutrition.
progress can be tracked. You need to have a It’s been well documented how our
primary goal, which then needs to be divided eating habits and food choices can sway
into smaller chunks. For instance, if you take our metabolism and eventually our health
a teaspoon full of sugar with coffee and you either way. For instance, a 2016 National
want to cut it down, you should divide it Center for Biotechnology Information study
into smaller chunks such as cutting down a shows how irregular meal patterns can slow
quarter teaspoon every week. down our body’s ability to burn calories, thus
leading to unwanted weight gain.
ATTAINABLE & REALISTIC. The goals we
set should be realistic and achievable. When Another 2015 study published in Obesity
we choose lofty, unrealistic goals for ourselves, journal shows how in a matter of days, a diet
we set ourselves up for eventual failure. That is high in saturated fats can increase the “insu-
not to say you should not challenge yourself. lin resistance” of our blood cells. When our
cells become insulin resistant, they are
The idea is to not ignore ground realities. For unable to utilize efficiently the insulin in our
instance, years of bad eating habits will take blood. This can lead to conditions such as
time to fix, it needs to be understood that high blood pressure, sugar and unwanted
it’s gradual, evolutionary process rather weight gain.
 CHAPTER - 2
BASIC ELEMENTS OF OUR FOOD
WHAT ARE CALORIES
We come across this word almost every day,
at times way more than we’d like to. Either
we are being lectured about calories by our
fitness crazed girlfriend or we are scanning
cluelessly a nutrition table on some cereal
package.
A calorie in the simplest of terms is a unit of
energy; a way our body keep track of the
energy they need, utilize and store. If our
body stores more calories than it needs, the
excess calories will be stored as fat. Similarly,
if it utilizes more than it consumes we will
stay fit and slim.
Everything we consume has a calorie count
e.g. an apple has about 50 calories. An aver-
age woman needs 2000 calories for normal,
healthy everyday function. Our body uses
calories to perform 3 key functions; diges-
tion, physical activity and keeping our
organs up and running.
DETERMINING DAILY
CALORIC REQUIREMENTS
To you start off, you need to know your body
weight in lbs. Let’s assume you weigh 145
lbs.
For calculating your daily caloric intake,
multiply your bodyweight in lbs. with your
job activity level, a number ranging from 11
to 14 depending on the intended goal.
That means if you are looking to gain lean
muscle and have a fairly active job then your
daily caloric intake would be 145 x 14 = 2030
calories.
IMPORTANT
CONSIDERATIONS
The above multipliers (11-14) are shared here
to make caloric calculations as simple as
possible.
There are several factors that are considered
while calculating your daily caloric intake
such as BMR (Basal Metabolic Rate) – that’s
the amount of calories you burn while rest-
ing, your lean body mass, fat percentage,
height and level of daily activity. These
figures are then used within several equa-
tions to reach a caloric number.
Another important consideration is that
every equation or calorie calculator will give
you an estimated figure.
A good rule of thumb is that 1 lb. per week is
a healthy rate for both gaining muscle and
fat loss. If you notice you’re not progressing
at this rate, make small changes to your
caloric intake such as increase/decrease 5%
according to your goal and follow it for 15
days to see results.
 INTRODUCTION TO HEALTHY SOURCES OF PROTEIN:
MACRO-NUTRIENTS & Meat
Vegans
c onsumers
MICRO-NUTRIENTS Chicken Breast Tofu

PROTEIN
Our body extracts two main substances Salmon Beans (Any type)
from food sources that it needs to Tuna Chickpeas
function optimally: macro-nutrients and Lentils
Lean Ground Beef
micro-nutrients.
Ground Bison Peas
MACRO-NUTRIENTS are the substances Eggs / Egg Whites Almond Milk
our body requires in large amounts. These Greek Yogurt Seeds (Flax, Chia)
are proteins, carbohydrates and fats. There Nut Butters
are 3 types of macros:
HEALTHY SOURCES OF CARBOHYDRATES:
1. PROTEIN is the basic building block of
our muscles; this is what lean mass is made
CARBOHYDRATE Brown/ White Rice
up of. Each gram of protein has 4 calories. Steel Cut Oats
Whole-grain Bread
2. CARBOHYDRATES are the most
important source of energy for your body.
Sweet Potatoes
Your digestive system changes carbohydrates
into glucose which is then used for internal Berries & Bananas
organs and other bodily functions. Each Quinoa
gram of carbohydrates has 4 calories. There Nut Butters
are mainly 2 categories of carbs:
WHAT IS DIETARY FIBER &
SIMPLE CARBS such as cookies, white WHY WE NEED IT:
bread etc. are the “bad carbs” primarily
because of their quick digestion. They Dietary fiber is a form of carbohydrate that
cause blood sugar spikes that contribute does not get digested by our bodies and
to lethargy and weight gain. provides various key health benefits as it
passes through our bodies:
COMPLEX CARBS are the ones we
need because they take much longer It helps with better digestion.
to digest thus providing us sustained It helps in the production of vitamin
energy throughout our day and strenuous B12, which improves our sleeping patterns,
workouts. combats depression and strengthens our
nervous system.
3. FATS are also an essential source of Detoxifies our bodies.
energy for our body. Fats will be discussed in Regulates our bowel movement.
detail in subsequent sub-section during this
chapter. Each gram of fat has 9 calories.
 BEST FIBER SOURCES DETERMINING DAILY
MACRO REQUIREMENTS
Seeds (Flax, Chia) The following steps will explain how to
calculate macros for gaining lean muscle.
Lentils
Cabbage First, total daily calories are calculated
Black Beans according to your goal and then the macros
Brussel Sprouts are calculated in both grams and calories.
Avocado
Please note, to simplify, the following
calculations are done for a female weighing
WHAT ARE GOOD FATS &
145 lbs. or 65 kgs who wants to gain lean
WHY DO WE NEED THEM:
muscle. These are meant as an easy to follow
template.
First of all, it’s important to understand why
we need fats. From providing energy to CALCULATIONS:
keeping us warm to efficient nutrient
absorption, fats play a key role in keeping STEP 1 For calculating your daily caloric
our bodies up and running. There are essen- intake, multiply your bodyweight in lbs. with
tially 2 broad categories of fat. your job activity level, a number ranging
from 11 to 14 depending on the intended
goal. That means if you are looking to gain
1. SATURATED FATS also called the bad lean muscle and have a fairly active job then
fats, are known to increase our bad cholesterol your daily caloric intake would be 145 X 14 =
level, clogging arteries and increasing the risk 2030 CALORIES.
of heart disease and strokes.
STEP 2 For daily protein intake multiply
2. UNSATURATED FATS are good fats your bodyweight in lbs. with 1.0. Your daily
that increase good cholesterol production protein intake would be 145 X 1.0 = 145
and help with our key bodily functions. GRAMS. To convert that into calories multi-
ply 145 BY 4, that would give you 580 CALO-
RIES (protein).
SOURCES OF GOOD FATS:
Salmon STEP 3 For daily fat intake multiply your
-bodyweight in lbs. with 0.45. Your daily fat
FAT SOURCES

Coconut Oil
intake would be 145 X 0.45 = 65 GRAMS. To
Fish Oil convert that into calories, multiply 65 BY 9,
Nuts (almonds, walnuts, etc) that would give you 585 CALORIES (fat).
Nut Butters (almond, cashew, etc)
STEP 4 For daily carbohydrate intake you
Avocado
will calculate the calories first by adding the
Cheeses fat and protein calories together and then
Dark Chocolate
subtracting it from the total calories needed
VITAMIN SOURCES
for the day. Your daily carb intake would be
2030 – (580 + 585) = 865 CALORIES. Convert
this to grams by dividing it by 4. That would WHY
VITAMIN WE NEED SOURCES
be 865/4 = 216 GRAMS (carbohydrates).
IT
REMINDER
Needed for good
Vitamin A Spinach, Pumpkin
NUMBER OF CALORIES PER GRAM vision
Grapefruit, Oranges,
PROTEIN: 4 Vitamin C Helps with recovery
& immune system Lemons, Peppers
CARBOHYDRATES: 4 Spinach, Kale,
Vitamin D Essential for bone
FATS: 9 growth Salmon

Vitamin E Helps with recovery

& immune system
Nuts, Seeds,
Tomatoes

INTRODUCTION TO
MICRO-NUTRIENTS MINERAL SOURCES

Micro-nutrients are the substances that WHY

are needed in much smaller quantities as MINERAL WE NEED SOURCES
compared to macros. IT

Even though they are needed in small Spinach, Kale,

amounts, micro-nutrients are vital for our Calcium Strengthens bones
Broccoli, Almonds
Essential for healthy Potatoes, Beans,
Potassium blood pressure Peaches, Bananas
Nuts, Beans, Tofu,
Magnesium Helps energy
Micro-nutrients essentially include production Brown Rice

Iron Helps blood

carry oxygen
Lentils, Peas, Beans
VITAMINS
MINERALS
ANTIOXIDANTS ANTIOXIDANTS main job is to rid our
bodies of the harmful molecules (called free
VITAMINS AND MINERALS are necessary radicals) produced as a result of a process
to keep our physiological function running called oxidation.
smoothly.
Oxidation stress can occur through many
Our usual eating habits often leave us factors some of which are alcohol, smoking
and bad eating habits. Following are some
weakness and disease. For instance, good antioxidants food sources that must be
calcium a part of our diet.
 Blueberries macro synthesis and absorption, helping your
Dark Chocolate body utilize the macros properly. Adequate
ANTIOXIDANT

hydration also aids overall digestion by

SOURCES

Pecans
supporting saliva production.
Artichoke
Cranberries HEALTHY JOINTS
Kidney Beans While weight and strength training, we put
enormous strain on our joints. Inadequate
fluid levels can lead to joint concerns and
IMPORTANCE OF PROPER aches. Water helps to keep our joints healthy
HYDRATION AND HOW by keeping them properly lubricated.
MUCH TO CONSUME
No one can deny the importance of water. IMPORTANT
With it there’s life, without it, there’s none.
Same goes for our health and workout. Not
CONSIDERATIONS
maintaining adequate fluid levels will
severely damage your workouts and overall Aim for 1-1.5 gallons of water every day.
health.
Drink 500ml water during the workout
If you’re actively involved in sports or
and about a liter (1000 ml) after the workout
exercise, it is recommended to consume
to replenish your fluids properly lubricated.
about 1 gallon a day, and if you happen to
reside in a very hot climate, you should take
it up to 1.5 gallons. Following are some of the Consume water before and during your
major benefits you will derive from proper meals for better digestion.
hydration.
Do not wait to feel thirsty to consume water;
PREVENTS MUSCLE STRENGTH LOSS:
you’re already dehydrated by then. Consume
A 2015 study published by the American
water at regular intervals.
Physiological Society found that even slight
dehydration impacted the participants’
Take a tall glass of water when you first
overall performance, strength and attention
wake up on an empty stomach. It kick-starts
during physical activities. your metabolism and rids your body of
toxins.
PREVENTS UNDUE CRAMPING.
Dehydration is known to cause mild to
severe muscle cramping and fatigue. When
your water consumption is not adequate
your water and electrolytes balance is
compromised, thus, leading to loss of strength
and cramping.

AIDS PROPER DIGESTION.

Maintaining adequate fluid levels aids in

10
 CHAPTER - 3
FUNDAMENTALS OF HEALTHY EATING

UNDERSTANDING OUR to start off your day right but also its leaves
you open to unhealthy snacking. Instead
EATING HABITS always aim to have your breakfast. At the very
When it comes to adopting healthy eating, least grab a whey protein shake on the days
not only do we need to be judicious about you feel pressed for time.
what we eat but also we need to structure
how and when we consume our food. Not drinking enough water. Aim to drink a
tall glass of water first thing in the morning.
Bad eating habits such as binging on sugar It’ll kick-start your metabolism and detoxifies
loaded snacks or saturated fats consumption your body. Consume about a gallon throu-
ghout the day.
carry a price just as high as being addicted to
a drug. Eventually, these could kill you.
Unhealthy snacking. It will lead you to
There are two main elements to - cravings and overeating; need I say more?
straightening your eating habits. Instead grab a handful of walnuts, almonds
or any kind of nuts for that matter. They are
filling, tasty and loaded with healthy fats and
1. Understanding the bad habits
minerals.
2. Replacing them with good ones

SO WHAT ARE THESE BAD HABITS?

HOW TO READ
NUTRITIONAL
Irregular eating patterns can lead to un- FACTS/LABELS
wanted weight gain, as it slows down our
metabolism. Instead have a steady timetable
for consuming your meals rather than chao- information on food packages:
tically chomping down on a burrito on your
workstation. 1. The nutrition facts table or label
2. The ingredient list
Eating fewer larger meals. Larger meals
can lead to over-eating, leaving you bloated You need to be able to decipher both to get
and lethargic. Instead aim for 4-5 smaller the complete nutritional picture.
meals throughout the day spaced evenly.
READING NUTRITIONAL FACTS/LABELS:
Skipping breakfast is one of the biggest
mistakes we make. Not only does it leave you STEP 1: Look at the serving size. Compare
low on energy that you so desperately need the serving size on the package to the amount
that you eat. If you eat the serving
 size shown on the Nutrition Facts Table you added sugar or sodium. Both of these are bad
will get the amount of calories and nutrients news for health.
that are listed.
4. Any ingredient that ends with “ose” is
STEP 2: Look at the calories. Calories tell sugar
you how much energy you get from one
serving of a packaged food. 5. Avoid anything with 1000mg of sodium.
Always try and aim for item with lower sodium
STEP 3: Look at the percent Daily Value
(% Daily Value). % Daily Value puts nutrients 6. Lastly the above mentioned ingredients
on a scale from 0% to 100%. This scale tells could have more than one name, which could
you if there is a little or a lot of a nutrient get pretty confusing. Listed below is a table
in one serving of a packaged food. Use this that should give you a fair idea of what are
percentage to compare the nutrient content some of the most common names used for
of different foods. these ingredients.

STEP 4: Try to get more of these nutrients.

Protein, fiber, vitamin A, vitamin C, iron, Bacon
and calcium. Beef fat
Chicken fat
STEP 5: Restrict these nutrients. Saturated
SATURATED FATS

Cocoa butter
fat, trans fat, sodium, and cholesterol.
Coconut or coconut oil
Hydrogenated fats and oils
UNDERSTANDING PACKAGE INGREDIENTS:
Lard
Palm or palm kernel oil
Understanding properly what the package
Powdered whole milk solids
ingredients are could get a bit tricky for many
of us. I’ll outline a few key points to easily Shortening
understand the ingredient list. Suet
Tallow
1. First up, try and buy items that have
a lower number of ingredients, the less the
better.
Hard margarine
2. A rule of thumb to follow is that the first
TRANS

Hydrogenated fats and oils

FATS

ingredient listed usually constitutes most of

Partially hydrogenated fats and oils
what you’re buying.
Shortening
3. We might be tempted by products
labeled “low fat” but understand that in most
cases low-fat does more harm than good.
The absence of fat is usually compensated by

12
 Baking powder Brown sugar
Baking soda Cane juice extract
Brine Corn syrup
Celery salt Demerara or Turbinado sugar
Disodium phosphate Dextrose
Garlic salt Evaporated cane juice
SODIUM

Fructose

SUGAR
Monosodium glutamate (MSG)
Onion salt Galactose
Salt Galactose-fructose
Sodium alginate High-fructose corn syrup
Sodium benzoate Honey
Sodium bisulfate Invert sugar
Sodium proprionate Lactose
Soy sauce Liquid sugar
Maltose

13
 CHAPTER - 4
GUIDELINES FOR EATING OUT

The basic principle of eating healthy is being able to have a nutrition approach that allows
you to enjoy an occasional cocktail or a weekend trip to your favorite restaurant without
the guilt and compromising on your health. The following sections will outline some useful
guidelines for guilt-free indulgence.

EATING HEALTHY couple of days and pretty much have a home

ON THE ROAD
Travel is a part of everyone’s life. Some of us
travel for leisure and some have to travel for
work. But that does not mean your health
and fitness have to take a hit. Despite the
challenges your trip may pose, there are
ways you can keep your diet and fitness on
track.
PACK HEALTHY SNACKS:
Pack snacks like nuts, berries, lower sodium
jerky for the road. They not only provide you
the required calories but also keep untimely
hunger at bay.
PACK PROTEIN BARS OR POWDER:
if you’re actively pursuing strength
conditioning or lean muscle gain then
protein will form an integral part of your diet.
Depending on the length of the trip, pack a
couple of protein bars or a few scoops of your
favorite protein powder in a small plastic jar.
Mix a scoop with water and you’ll have a quick
protein boost.
CHOOSE A HOTEL THAT PROVIDES
MICROWAVE AND FRIDGE.
Having a microwave and fridge where
you stay is a big plus. You can buy essential
groceries such as chicken and eggs for a
cooked meal on the road.
EATING HEALTHY AT
A RESTAURANT
Most of us like to visit our favorite restaurant
from time to time but that doesn’t mean you
have to choose between satisfying your taste
buds and keeping your health intact.
That being said, you still have to be judicious
while deciding where to go. Because choosing
the wrong restaurant could severely limit your
options. For instance, stopping at a Burger
King isn’t going to provide you with a lot of
options. You should try and look for healthier
places, for instance a seafood restaurant or
maybe try the new sushi bar that just popped
up.
Ask your waiter how the food is cooked. The
menu may not explain the entire ingredient
list or process. That could leave you with a
calorie dense meal. For instance, your grilled
steak might be pan fried in butter before
being grilled. Asking your waiter beforehand
ensures you don’t end up with unhealthy
calories.

14
 BEST ALCOHOL WHEN
YOU’RE WEIGHT WATCHING
Who doesn’t like an occasional cocktail?
There’s nothing wrong with it as long as
you’re mindful. Mindful of the fact that alcohol
consumption should be kept under a check
for if consumed carelessly it will cause a host
of health problems.

Following are some of the healthier options

that you can try on your next weekend out.
SWAP A LONG ISLAND ICED TEA (424 CALORIES) SWAP A SWEET WHITE WINE (160 CALORIES)
FOR A COSMOPOLITAN (100 CALORIES) FOR A GLASS OF CHAMPAGNE (89 CALORIES)

SWAP A PINA COLADA (300 CALORIES) SWAP A VODKA TONIC (175 CALORIES)
FOR A FUZZY NAVEL (120 CALORIES) FOR A VODKA, SODA, AND LIME (106 CALORIES)

SWAP A MOJITO (242 CALORIES) SWAP A MARGARITA (280 CALORIES)

FOR A MARTINI (70 CALORIES) FOR A MOSCOW MULE (120 CALORIES)

HOW TO STOCK A HEALTHY KITCHEN

When it comes to healthy living, having a kitchen or a pantry loaded with healthy essentials
is a game-changer. Not only it allows you to whip up healthy, flavorful food at the drop of a
hat but also provides you with endless healthy snacking options. Following is my list of
essentials that your kitchen should have at all times.

INGREDIENT ADVANTAGE
Extra-Virgin Olive Oil
Greek yogurt A great low fat, high protein subsitute in recipes for mayo and sour cream
Honey
Quinoa From salads to standalone recipes you can’t go without quinoa
Eggs An inexpensive source of rich protein and endless ways to utilize them
Berries Economical, available all year, and a great snack for a quick energy boost
Fresh Assorted Herbs Packed with antioxidants and adds great flavor to your food
Oatmeal
Chicken Breast A great source of lean protein
Ground Bison A great source of lean protein
Salmon A great source of healthy fats
Avocado A great source of healthy fats
Veggies (Broccoli, Squash)
Rice Cakes Perfect for nearly any toppings (nut butter, tuna, etc)
Nuts
Nut butter (Almond)
15
 CHAPTER - 5
WHAT TO AVOID

“Temptation is the devil looking through the keyhole.

Yielding is opening the door and inviting him in.”
– BILLY SUNDAY

and it will mutate into an uncontrollable road.

This chapter will discuss the key ingredients/food items to avoid and their healthy
alternatives to keep your health on track.

There are 5 key ingredients that you must cut out or consume in moderation to keep your

1. REFINED SUGAR: Added sugar is the worst ingredient in your diet.

Why?
.
Sugar has empty calories with zero nutritional value.
It slows down your metabolism.
It can damage your liver.
It is addictive. You always want more.

HEALTHY ALTERNATIVES : Honey, maple syrup, brown rice syrup, or coconut palm sugar.

2. EXCESSIVE SODIUM:
contribute to serious health issues.
WHY?
Contributes to high blood pressure.
Can lead to heart disease.
Promotes water retention making you look bloated.
Contributes to renal complications such kidney
stones.
Can contribute to Osteoporosis.
 HEALTHY ALTERNATIVES: Chilli, paprika, cumin, and cinnamon.

3. CARBONATED DRINKS: are loaded with an insane amount of sugar per serving, which

HEALTHY ALTERNATIVES: Flavored water with fruits, unsweetened coconut water, cold
coffee, or iced tea

4. PACKAGED MEALS: Packaged meals may give you marginal convenience but it’s been
well documented how they can ruin our health.

WHY?
High fructose corn syrup can slow metabolism and lead to insulin resistance.

Usually low in nutrients, which lead to empty calories and more eating.

HEALTHY ALTERNATIVES: Consume foods that are “alive“ such as fruits, vegetables, fresh
poultry and meats.

5. REFINED CARBOHYDRATES: Also known as simple carbs because of their quick diges-
tion. They cause blood sugar spikes that contribute to lethargy and weight gain. Foods such

WHY?
Increase blood sugar and insulin.

Increased risk of obesity, diabetes, and heart diesease.

HEALTHY ALTERNATIVES: Consume whole grain items such as whole-grain bread, oats,
brown rice, or honey.

17
 CHAPTER - 6
FOOD FADS

Many of us like to be trendy. We want to be in on what’s “new and happening.” There’s is

nothing wrong with that. Just like clothing or makeup, other aspects of our lives including
our food choices are also influenced by trends or fads.

The important thing to remember here is that trends are fleeting. They come and go. Some
of them may come back. Most don’t. Some are good, while others are horrendous of the
highest order.

Bottom-line: get your facts straight and never follow trends or diets blindly.
When it comes to food fads there are primarily 2 major trends that have swept across the
developed world: going organic and going gluten-free.

2. IMPACT ON ENVIRONMENT. Pesticides

GOING ORGANIC: affect the soil richness negatively and can
YAY OR NAY contribute to erosion. Plus these harmful
chemicals have the potential of ending up in
Going organic means consuming food sourc- our water supplies. Going organic plays its
es that are free of pesticides, synthetic fertil- part in combating both these issues.
izers and agricultural chemicals. It also
entails consuming animals that have been 3. YOUR BUDGET. Organic produce is usually
raised organically, meaning no growth hor- pricier than the usual produce. So that’s an
mones or antibiotics were used in their feed important consideration while switching to
and they were not confined for the entirety organic diet.
of their lives. Consider these factors while
deciding to go organic. VERDICT: if your wallet allows, considering
the above benefits, all in all going organic is
1. IMPACT ON YOUR HEALTH. Pesticides an effective approach.
have been shown to negatively impact the
nutritional value of our foods. Inversely, there
are several studies that show going organic
can actually have positive ramifications for
our health. For instance a 2011 meta-study
published in NJAS - Wageningen Journal of
Life Sciences shows going organic can
reduce the risk of allergies and to a certain
extent strengthen our immune system.

18
 GOING GLUTEN-FREE:
YAY OR NAY
Gluten is essentially a protein that’s found in wheat, barley and rye. While some people
swear by a gluten-free diet, following are some of the factors that you should consider while
deciding to go gluten-free.

1. IMPACT ON YOUR HEALTH. Banishing grains like wheat or rye from your diet can po-
tentially have severe implications for your health. According to a 2017 study, if you do not
have a medical condition called Celiac Disease, then going completely gluten free could
increase your risk of heart disease.

2. CAN AID IN WEIGHT GAIN. To compensate for the absence of wheat, rye or barley, glu-
ten free food usually add more sugar and fat that can aid to unwanted weight gain.

3. EXPENSIVE. A gluten-free diet won’t be very kind to your wallet.

VERDICT: considering the above factors, I would not recommend going completely gluten
free unless you have a medical condition that specifically calls for cutting out gluten.

VEGAN
Veganism has grown increasingly popular. Essentially, you are removing meat, dairy, and
eggs from your diet. Whether your interest sparked for health or ethical reasons, here’s
what you need to know.
Adopting a vegan diet can lead to increased energy, younger looking skin, losing weight,
and lower incidents of diesease. However, many of the nutrients and vitamins we need daily
come from animal foods. Without them, your diet will become unbalanced: low levels of Vi-
tamin B12, Iron, and protein. You will need to eat nutrient dense, protein packed foods. You
will also need to include supplements to help alleviate the absense of naturally absorbed
vitamins and minerals.

VERDICT: You are helping the environment, which is admirable. You can stay healthy and
meet all your nutrient needs. However, there are many vegan non-nutrient rich foods as well.

LOW-CARB
The Atkins diet is the most famous. The idea of low-carb diets is supposed to aid weight
loss without hunger. You consume high protein, high fat, with low carbs. Your body will start
converting fat into ketones and uses these as its main source of energy.
Studies have proven that it works. However, when you restrict carbs you will experience
side effects such as headache, fatigue, weakness, and fatigue. In long term cases, not consu-
ming enough carbs can lead to gut issues, thyroid problems, low carbon dioxide levels, and
reproductive irregularies.
VERDICT: In smaller doses, low carb is extremely effective. However, limiting carbs long
term can have negative health effects. Carb cycling may be an option - where you have hig-
her carb days on days of higher activity and lower carb days when activity is lower.
 CHAPTER - 7
HOW TO COOK HEALTHY

Eating healthy does not mean you need to limit yourself to a diet devoid of flavor.
It most certainly does not mean you cannot indulge once in a while.

Outlined below are some of the cooking methods best for keep the pounds off and your
taste buds happy.

1. BAKING: Besides delicious desserts, you can also bake seafood, poultry, lean meat,
vegetables and fruits. Baking generally doesn’t require that you add fat to the food.

2. BRAISING:
and then slowly cooking it partially covered with a small quantity of liquid, such as water or
broth.

3. BROILING AND GRILLING: Broiling and grilling expose food to direct heat. Both
methods allow fat to drip away from the food.

4. POACHING:
liquid such as broth until they’re cooked through and tender.

5. ROASTING: It’s similar to baking, but usually at higher temperatures, roasting uses an
oven’s dry heat to cook the food.

20
 BREAKFAST
CHOCOLATE PROTEIN PANCAKES

INGREDIENTS: DIRECTIONS:
4 Eggs Heat the pan over a medium heat for few
2 Bananas minutes and lightly coat it with cooking spray.
3/4 Cup Oats Place the eggs, bananas, and oats in a
¼ Scoop Chocolate Protein Powder blender and whiz for 15-30 seconds until
2 Tbsp. Unsweetened Cocoa Powder everything is properly mixed up.
1 Tsp. Ground Cinnamon Add protein powder, cocoa powder, and
cinnamon and whiz again for a n additional
30-45 seconds, till you get a smooth texture.
Spread about 1/4 cup of the batter on the
pan and cook until bubbles begin to form.
Flip and cook for about 2 more minutes.
Serve immediately.
NUTRITION VALUE PER SERVING:
You can also store the leftover pancakes in
Total Fat 5g the freezer and warm them in the microwave
when needed.
Total Carbohydrate 9g
Protein 23g

SERVES 4
21
 BREAKFAST
SCRAMBLED EGG MUFFINS

INGREDIENTS: DIRECTIONS:
12 Eggs Preheat oven to 350°. In a large pan, cook
1½ lb. Lean Beef beef over medium heat untill it loses the pink
¼ Cup Chopped Tomatoes color.
1 Cup Chopped Spinach Beat eggs, add spinach, tomatoes, salt, and
½ Tsp. Salt pepper.
¼ Tsp. Pepper Add beef and cheese.
½ Cup Shredded Cheddar Cheese Fill muffin cups one third of the way up with
egg mixture.
Back for 20-25 minutes.

in the freezer and heat them in the microwave

when needed.

NUTRITION VALUE PER SERVING:

Total Fat 14g
Total Carbohydrate 4g
Protein 18g

SERVES 4 22
 SNACK
CLEAN EATING ALMOND BUTTER CUPS

INGREDIENTS: DIRECTIONS:
I Bag Chocolate Chips .
3⁄4 Cup Almond Milk Melt the chips and milk in a glass bowl.
3⁄4 Cup Almond Butter Make sure to avoid lumps with constant
stirring.
Pour some of chocolate and milk mixture in
SERVING:
Place them in the freezer for 20 minutes to
help the chocolate base set.

spoonful of almond butter on the hardened

Fill the remaining cup with chocolate.

PPlace them back in the freezer. Wait A few
hours, and they’re ready to enjoy.

NUTRITION VALUE PER SERVING:

Total Fat 17g
Total Carbohydrate 18g
Protein 8g

SERVES 4 23
 LUNCH
THAI BISON LETTUCE CUPS

INGREDIENTS:
3 Tbsp. Coconut Oil
3 Tbsp. Reduced-Sodium Soy Sauce
2 Tbsp. Rice Vinegar
1 lb. Ground Bison
12 Butter Lettuce Leaves
1 ½ Cups Chopped English Cucumber
1 Cup Matchstick-Cut Carrots
¼ Cup Chopped Roasted Unsalted
Peanuts
2 Tbsp. Chopped Fresh Mint
DIRECTIONS:
Combine 2 tablespoons oil, soy sauce, and
vinegar in a bowl, stirring with a whisk.
Heat remaining 1 tablespoon oil in a large
nonstick pan. Add ground bison; cook until
lightly browned.
Add 1/4 cup soy sauce mixture to bison and
cook until liquid is absorbed.
Place about 3 tablespoons cooked bison
meat in each lettuce leaf; top with cucumber,
carrots, and peanuts. Drizzle evenly with
remaining soy sauce mixture. Sprinkle with
mint.

NUTRITION VALUE PER SERVING:

Total Fat 14g
Total Carbohydrate 14g
Protein 25g
24
SERVES 4
28
 DINNER
HEALTHY SHRIMP & VEGGIES

INGREDIENTS/DIRECTIONS
In a heavy cast iron pot, heat 2 tablespoons Add the cooked shrimps, and potatoes
olive oil. Add the baby potatoes to the pot and back to the pot and mix everything together.
season with salt and pepper. Add chicken broth and cook for 5 minutes
Fry until golden brown and cooked for 8-10 more.
minutes. Stir occasionally. Serve piping hot!
Remove potatoes from the pot and set
aside.
In the same pot, cook shrimps in 1 n
tablespoon of olive oil over medium high
heat. Don’t forget to de-vein the shrimps.
Remove the shrimps from the pot and set
aside. p
Add onion and garlic and cook for 1 to 2 c
minutes with remaining cooking oil.
Add the bell peppers and zucchini to the

Italian seasoning, salt and pepper. Cook for 2

minutes, until softened. Stir every now and
then. NUTRITION VALUE PER SERVING:
Total Fat 22g
Total Carbohydrate 22g
Protein 24g

25
SERVES 3
 DINNER
CHIPOTLE CHICKEN QUINOA BURRITO
INGREDIENTS:
1 Tbsp. Finely Chopped Chipotle Peppers
1 Tbsp. Extra-Virgin Olive Oil
½ Tsp. Garlic Powder
½ Tsp. Ground Cumin
1 lb. Boneless, Skinless Chicken Breast
¼ Tsp. Salt
2 Cups Cooked Quinoa
2 Cups Shredded Romaine Lettuce
1 Cup Canned Pinto Beans, Rinsed
1 Ripe Avocado, Diced
¼ Cup prepared Pico De Gallo or Salsa
¼ Cup Shredded Cheddar or Monterey Jack
Cheese
Lime Wedges For Serving
n ½ cup quinoa, ½ cup chicken, ½ cup lettuce,
NUTRITION VALUE PER SERVING:
Total Fat 20g
p
Total Carbohydrate 36g
Protein 36g
SERVES 4
DIRECTIONS:
Preheat grill to medium-high or preheat
broiler.
Combine chipotle peppers, oil, garlic
powder and cumin in a small bowl.
Oil the grill rack or a rimmed baking sheet,
if broiling.
Season chicken with salt. Grill the chicken
for 5 minutes or broil it on the prepared
baking sheet for 9 minutes.
Flip the chicken and brush it with the
chipotle glaze. Continue cooking. Now insert
your cooking thermometer in the thickest
part continue cooking until the temperatures
reaches 165°F,
Then cook for another 3 to 5 minutes on
the grill or 9 minutes more under the broiler.
Transfer to a cutting board. Chop into bite-
size cubes. Assemble each burrito bowl with
¼ cup beans, ¼ avocado, 1 tablespoon pico de
gallo (or other salsa) and 1 tablespoon cheese.
 SAMPLE MEAL PLAN
MEAL 1 Protein (g) Carbs (g) Fats (g)
Breakfast
18 4 14
1/2 cup Oats with Blueberries 10 56 2
28 60 16

MEAL 2
Mid Morning Snack
Clean Almond Butter Cups (2) 8 18 17
8 18 17

MEAL 3
Thai Bison Lettuce Wraps 25 14 14
25 14 14

MEAL 4
Pre-Workout
Protein Pancake 23 9 5
23 9 5

MEAL 5
Dinner
Chipotle Chicken Quinoa Burrito Bowl 36 36 20
36 36 20

TOTAL FOR DAY 120 137 72

27
 CONCLUSION

So there you have it. A handy guide to putting yourself and your family on a diet that is
healthy, nutritious and the one you will actually look forward to.

I look forward to hearing your success stories. And remember, moderation is the name of
the game, not deprivation.

Cover photo courtesy of Iron Man Magazine