12 SIMPLE KEYS TO MASTER YOUR “DIET”

adamrosante

Following ADAM ROSANTE, and it’s a short, really short synopsis of rules and shopping lists in three colors.

#1   FOOD AS CLOSE TO ITS NATURAL STATE AS POSSIBLE

PLUS A LIST OF DIRTY DOZEN FRUITS AND VEGGIES (buy organic)

Apples

Bell peppers

Berries

Celery

Cherries

Grapes

Lettuce

Nectarines

Peaches

Pears

Potatoes

Spinach 

PLUS A LIST OF THE CLEAN FIFTEEN (not so important to get organic)

Asparagus

Avocado

Cabbage

Cantaloupe

Corn

Eggplant

Grapefruit

Kiwi

Mango

Mushrooms

Onions

Pineapple

Sweet peas

Sweet potatoes?Yams

Watermelon

#2   EAT A LITTLE LESS

Stop eating when you feel about 80 percent full.

• Take smaller portions.

• Drink a full glass of water before your meal.

• Drink a full glass of water after your meal.

• Use a smaller plate.

• Don’t help yourself to seconds.

• Wait 15 minutes before considering another helping.

• Don’t finish your entire meal.

#3   EAT 5 TIMES PER DAY

Think breakfast, snack, lunch, snack, and dinner.

Say it with me: “Skipping meals is a fast track to fat.”

Eating five times a day isn’t hard.

You’re going to start with breakfast and then eat just about every two and a half hours.

#4   PILE ON THE PROTEIN

Green Light—These are your best choices, so eat these the most.

• Eggs (whole or whites)

• Fish (wild, not farmed)

• Lean poultry (baked, grilled, roasted, steamed)

• High-protein grains (amaranth, bulgur, quinoa, etc.)

• Legumes (peas, beans, lentils)

• Nut butters (Read the label and find an option that has one ingredient: nuts. Crazy, but a lot of nut butters add sugar and salt. Totally unnecessary.)

• Raw nuts

• Pea, hemp, or whey protein (find one that’s free of any artificial flavors or sweeteners, preservatives, or sugars. Go organic if possible.

Yellow Light—enjoy occasionally. Once a day is okay, but not with every meal.

• Cheese

• Fatty meats (Beef, pork, lamb. Go for lean cuts of grass-fed organic.

• Poultry skin

Red Light—avoid entirely, or at least eat as little as possible.

• Fast food (drive-thru burgers, Philly cheesesteaks, etc.)

• Fried fish and/or meats

• Processed meats (packaged bacon, deli meats, hot dogs, mass-produced sausage)

Now you know the good protein from the bad. But just how much is enough? This is really easy to calculate. Hold up your hands and take a good look. These are the only measuring tools you’ll need to control your calories and gauge proper portion sizes for your body.

Men: Eat 2 palm-sized portions of lean protein with breakfast, lunch, and dinner.

Women: Eat 1 palm-sized portion of lean protein with breakfast, lunch, and dinner.

#5   EAT CARBS WITH CONFIDENCE

Green Light (go ahead and eat):

• Fruits

• Legumes

• Vegetables

• Whole grains (amaranth, barley, buckwheat, bulgur, faro, quinoa, oatmeal, whole grain wheat flour, sprouted whole wheat)

Yellow Light (eat in limited amounts):

• Refined grains (processed cereals, white flour, white rice, pastas, any bread)

Red Light (seriously limit or, ideally, cut out altogether):

• Commercially mass-prepared baked goods (cakes, chips, cookies, crackers, doughnuts)

• Fried fast foods (french fries, onion rings, etc., from quick-service restaurants)

• Soda

• Processed sugar products (more on this later)

#6   EAT MORE VEGETABLES

#7   FEAST ON FATS

#8   DRINK MORE WATER DRINK FEWER CALORIES

Your interest here is in losing weight. And for that reason alone, you should start drinking more water. Half your body weight in ounces to be precise. So, if you weigh 160 pounds, you should be drinking 80 ounces of water each day.

How to Drink Enough Water

• Buy a nice-looking bottle and carry it around with you. Pick something that’s BPA-free. I reuse a glass water bottle. Easy peasy!

• Set a glass of water on your nightstand or next to your bed and drink it when you first wake up.

• Drink a glass before every meal.

• Drink a glass after every meal.

• Add fresh fruit. Lemons, limes, kiwis, cherries, etc. Slice up whatever fruit you like and toss it in. It’ll flavor your water without weighing you down.

How can you tell if you’re drinking enough when you don’t have a measuring cup at the office? Simple! At home, measure out how many ounces it takes to fill your water bottle (if it doesn’t already tell you on the side). Let’s say it takes 20 ounces to fill your bottle and you need to drink 80 ounces per day. You now know that you should drink about four of those bottles before you hit the sack.

Another quick tip if you forget your bottle. At home, measure out 10 ounces of water and count how many normal swallows it takes you to finish. Jot that number down so you’ll remember it. Measure at home; drink anywhere!

#9   PUMP THE BREAKS ON SUGAR

#10   TREAT DON’T CHEAT

The 80/20 Rule.   It’s a simple philosophy: 80 percent of your food choices are healthy and 20 percent are indulgences. The 80/20 rule allows you to treat yourself to the things you love every day, be it chocolate, ice cream, wine, beer, booze, or whatever else you fancy. That’s right. Every. Day.

#11   RAISE A GLASS?

Oh the dreaded A-word. You want to know if you can still indulge in alcohol, right? Here’s the potentially painful answer: yes, but only so much as your 80/20 (treat don’t cheat) rule allows.

Tips for staying in control around alcohol:

• Order water or seltzer in a rocks glass with a twist of lime and toss in a red straw. It looks enough like a cocktail for you not to seem like a buzzkill.

• Drink sllllowwwly.

• Have a glass of water after every drink. And drink that glass of water sllllowwwly.

• Order clear spirits with no mixers. Tequila neat or on the rocks with a twist of lime is seriously low-cal and packs a powerful punch.

#12   CLEANSES AND JUICES AND FASTS. OH MY!

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Nèiyè 內業 Inner Cultivation: part 23 of 26

Nèiyè 內業 Inner Cultivation: part 23 of 26

292   01   凡食之道          fán shí zhī dào

293   02   大充氣傷           dà chōng qì shāng

294   03   而形不臧           ér xìng bù zāng

295   04   大攝骨枯           dà shè gŭ kū

296   05   而血沍               ér xuè hù

297   06   充攝之間           chōng shè zhī jiān

298   07   此謂和成           cĭ wèi hé chéng

299   08   精之所舍           jīng zhī suŏ shĕ

300   09   而知之所生       ér zhī zhī suŏ shēng

301   10   飢飽之失度       jī băo zhī shī dù

302   11   乃為之圖           năi wéi zhī tú

303   12   飽則疾動           băo zé jí dòng

304   13   飢則廣思           jī zé guăng sī

305   14   老則長慮           lăo zé cháng lǜ

306   15   飽不疾動           băo bù jí dòng

307   16   氣不通於四末   qì bù tòng yú sì mò

308   17   飢不廣思           jì bù guăng sī

309   18   飽而不廢           băo ér bù fèi

310   19   老不長慮           lăo bù cháng lǜ

311   20   困乃速竭           kùn năi sù jié

TRANSLATIONS

Twenty-three

For all the Way of eating is that:

Overfilling yourself with food will impair your vital energy

And cause your body to deteriorate.

Over-restricting your consumption causes the bones to wither

And the blood to congeal.

The mean between overfilling and over-restricting:

This is called “harmonious completion.”

It is where the vital essence lodges

And knowledge is generated.

When hunger and fullness lose their proper balance,

You make a plan to correct this.

When full, move quickly;

When hungry, neglect your thoughts;

When old, forget worry.

If when full you don’t move quickly,

Vital energy will not circulate to your limbs.

If when hungry you don’t neglect your thoughts of food,

When you finally eat you will not stop.

If when old you don’t forget your worries,

The fount of your vital energy will rapidly drain out.

(Translated by Harold D. Roth, 1999)

The Dao of eating:
gorging is harmful, the form will not be fine;
fasts of abstinence make the bones brittle and the blood run dry.

The mean between gorging and abstinence is the harmonious perfection:

the place where the essence dwells and wisdom is born.

If hunger or satiety lose their proper measures, attend to this.

If you have eaten too much, move about rapidly.

If you are famished, make broader plans.
If you are old, plan in advance.

If you have eaten too much and do not move about rapidly,

your qi will not flow through your limbs.

If you are famished and do not make broader plans,

your hunger will not be alleviated.

If you are old and do not plan in advance,
then when you are in straits you will be quickly exhausted.

(Translated by Robert Eno, 2005)

Always: regarding the Dao of eating–
Over-filling causes injury, and your form will not be right;

Over-fasting makes your bones wither and your blood congeal.

When you reach the space between filling and fasting,
This is called achieving harmony–
That which is the dwelling place of essence
And that which is the creation of understanding.

When hunger and satiation lose their proper value,

Then use this plan of action:
When you are satiated, then move about quickly.
When you are hungry, then neglect your contemplation.

When you are old, then take charge of your concerns.

If you are satiated and do not move about quickly,
Your Qi will be obstructed in your four extremities.
If you are hungry and do not neglect your contemplation,

When you eat you will get full but you will not stop.
If you are old and do not take charge of your concerns,

When you are distressed, then you will be quickly exhausted.

(Translated by Bruce R. Linnell, 2011)

Joe Manganiello’s Shopping & Cheating List (46 items):And let’s do it in four parts like Philip J. Hoffman did

joemanganiello

PROTEIN (11)
Steak
Boneless, skinless chicken breast
Pork tenderloin
Bacon
Ham
Shrimp
Egg whites
Eggs
Cheddar cheese block
Goat cheese
Greek yogurt

CARBS FRUITS (5)
Apples
Strawberries
Blueberries
Cherry-and-fig balsamic dressing

CARBS FIBROUS (9)
Spring mix
Mixed greens
Spinach
Carrots
Celery
Sun-dried tomatoes
Bell peppers in all colors
Cucumbers
Green onions

CARBS STARCHY (4)
Yams
Sweet potatoes
Roasted green and yellow squash
Oatmeal

FATS (4)
Almonds
Pistachios
Cashews
Peanut butter

ADDITIONAL NUTRITION DRINKS AND BARS (9)
Coffee (a few cups before weight training or cardio)
Isopure 40-gram whey-protein, 0 sugar drinks
40-gram whey-protein bars, low-sugar version
Low-calorie, low-sugar ice cream (5 grams sugar per serving, or less)
Sugar-free yogurt
Sugar-free Jell-O
Sugar-free puddings
Think Thin protein bar, peanut butter flavor
Zero-sugar nutrition bars

CHEAT MEAL (4)
Half a fried chicken
Two waffles with butter and syrup
Side of mac’n cheese
Side of greens

THE DIET RULES SIMPLIFIED

Rule 1: Always have three big meals per day.
Rule 2: Fill your hunger gaps with small snacks that include protein.
Rule 3: Protein, protein, and more protein at all meals.
Rule 4: Kiss sugar good-bye.
Rule 5: Drop the alcohol.
Rule 6: Eat fiber from various sources (nuts, fruit, vegetables, berries, legumes)
Rule 7: Vegetables at every meal.
Rule 8: Don’t avoid foods that include saturated fat such as fish, beef, pork, and eggs.
Rule 9: Drink water throughout the day. If training, aim for 3 liters per day.
Rule 10: Limit carbs to natural sources such as sweet potatoes.
Rule 11: When not preparing for an event, enjoy one cheat meal per week.

Master Grocery List (61 items): Following Philip J. Hoffman

philipJhoffmanpic
PROTEIN (5)
Lean Beef (organic grass fed)
Chicken
Pork-lean cuts
Fish: salmon, halibut, trout, tilapia
Cheese

DAIRY (5)
Almond or coconut milk
Low-fat cottage cheese
Low-fat Greek yogurt
Eggs
Egg whites

SIMPLE CARBS: FRUITS (15)
Apples
Bananas
Grapes
Oranges
Lemons / limes
Kiwi
Blueberries
Cantaloupe/Melons
Grapefruit
Papaya
Peaches
Pears
Plums
Cherries
Strawberries

COMPLEX CARBS: FIBROUS (20)
Broccoli
Brussels sprouts
Bell peppers
Cabbage red / green
Carrot
Cauliflower
Cucumber
Onions, shallots, leeks
Tomatoes fresh
Peeled tomatoes-canned
Peas
Zuccini
Mushrooms
Asparagus
Kale
Lettuce
Spinach
Turnips
Bok Choy
Green beens

COMPLEX CARBS: STARCHY (9)
Brown Rice
Beans
Lentils
Oatmeal
Corn
Potatoes
Yams / sweet potatoes
Squash
Quinoa

FATS (7)
Butter
Almonds
Almond butter
Walnuts
Pecans
Flaxseeds
Avocado

How to build healthy meals
Here are the guidelines we will use to construct healthy, fat-burning meals:

1) Pick a lean protein for each meal
2) Pick a green leafy salad for lunch or dinner
3) Pick a vegetable for every meal
4) Pick a complex starchy carb for lunch and dinner
5) Pick a fruit for breakfast
6) Pick a healthy fat for every meal
7) Pick two between-meal snacks