INTRODUCTION: STOP DIETING. START LIVING.
PART ONE: KNOWLEDGE IS POWER
CHAPTER 1: WHY DIETING DOESN’T WORK
CHAPTER 2: YOUR SECRET WEAPON = MACRONUTRIENTS
CHAPTER 3: THE NO BS TRUTH ABOUT FATS
CHAPTER 4: THE NO BS TRUTH ABOUT PROTEIN
CHAPTER 5: THE NO BS TRUTH ABOUT CARBS
CHAPTER 6: WHY FIBER IS THE SH*T
CHAPTER 7: WHY SUGAR IS THE REAL ENEMY
CHAPTER 8: BOOZE EXPLAINED, SIP-BY-SIP
PART TWO: USING YOUR KNOWLEDGE TO THRIVE
CHAPTER 9: CALCULATING YOUR MACROS
CHAPTER 10: THE NO BS TRUTH ABOUT GLUTEN
PART THREE: BEFORE YOU START COOKING
CHAPTER 11: INGREDIENT INFORMATION, KITCHEN ESSENTIALS, AND SHOPPING LISTS
CHAPTER 12: YOU MADE IT! IT’S TIME TO START THRIVING… AND EATING!
PART FOUR: RECIPES
COOKING CONVERSION CHARTS
ABOUT THE AUTHOR
Stop Dieting. Start Living.
So this is an anti-diet cookbook. Sounds cool, right? I think so too, and I’m a personal trainer who hates the word “diet.” Before I get into why I hate that word, let’s get to know each other. After all, if you follow the advice I’m going to offer you, we’re going to get pretty close. So let’s not mess around, and get right to becoming friends.
LET’S BE REAL: DIETS SUCK.
You know it because you bought this book; I know it because I wrote it. You tried those “fad” diets and found they’re a waste of time, energy, and money. They leave you feeling like you took one step forward and two steps back. I mean, who the hell can eat 1200 calories a day and somehow still have enough juice to have a kick-ass workout without keeling over mid-stride? People who, in my opinion, aren’t practicing what they preach, because they’re preaching the impossible.
Beyond that, these fad diets come and go like ice cream flavors of the month. Remember the Atkins diet craze a few years ago? We eliminate all carbs from our diets and instead stuff enough red meat down our throats to keep a small ranch in business? Great idea. Carbs aren’t the devil, like most women tend to think. Saturated fat and cholesterol are the devil, and red meat is jam-packed with both.
Good lord, diets. Remember the fat-free one? “Fat-free” cheese, cake, and even pizza was the norm. Fat-free foods are not only completely disgusting, but they’re loaded with sugar to make up for the taste. Your body turns that sugar pretty much directly into fat, so you can say so long to that six pack.
Oh yeah, and those infamous juice “cleanses” everyone loves. 6 juices a day for 3–10 days, and if you’re lucky, you’re allowed to have one delicious low-calorie “snack pack.” It must be safe, since it’s in pretty glass bottles and celebrities are doing it, right? Just like everything else celebrities buy in small glass bottles, WRONG. I’m not sure when someone decided that “healthy detox” meant “starve yourself for days,” but here we are, talking about this.
The world today is a misleading place, filled with “diets” that can deprive your body of vital nutrients, and make you hate yourself even more than you did before you realized you needed this book. You know this, since you’ve tried a few yourself. You’re over it, and you want something that actually works. Well, here you are.
THIS IS THE NO-NONSENSE, STRAIGHT TALK GUIDE TO TAKING ON YOUR BODY AND YOUR LIFE.
THE NO-NONSENSE TRUTH ABOUT DIETS
So you want to get healthy, eat right, feel great, and look damn good in a bikini. Yet you’ve seen yourself in the mirror in the thick of a “diet,” and you’re still unsatisfied. Clearly the diet route isn’t working, so what can?
Well, this is probably the first little, yet extremely important, tweak I suggest you start grinding into your skull. Mind-Blowing Secret No. 1: Understand that food made in a factory probably has gross-ass factory stuff crammed into it, and your body doesn’t really need to give all that extra effort required to de-process that processed crap. Eating food that came out of some conveyor belt and not the earth is like buying a knock-off cashmere sweater. And you’re freaking made of cashmere, aren’t you?
Beyond the healthy lifestyle, you want those toned arms and legs. Mind-Blowing Secret No. 2: If you get off your butt and move around a few days a week, you’re already on your way. The concept is pretty simple. However, if it’s so simple, why isn’t everyone doing it, and more importantly, why aren’t you? To be fair, you probably started your last “healthy diet” strong, meal prepping and easing off those cheese-loaded sandwiches. Then before you knew it, you were beginning to wonder if fainting at your desk was supposed to be normal. Plus, happy hours are more fun than the elliptical. Life happens, and another “diet” bites the dust.
So you’ve tried all this before. Eating a big juicy burger with fries is bad; eating a spinach salad with grilled chicken is good. Sitting on the couch is bad; going to the gym is good. But you’ve done those good things, and your results haven’t been as good as you wanted. Your body and life didn’t change, nor did the boring view from the elliptical. So you want more. You want a plan that works.
Three years ago, I was in the same place as you are now. I got to where I am today because I did something about it. I decided that I didn’t want to settle for less, and I’m sure you feel the same.
The funny thing is, I’ve never “dieted.” Simply, I realized early on that thinking about food under the guise of “dieting” isn’t the healthy way to approach food at all. Dieting triggers your mind to think: “Cut down,” “Reduce,” “Starve,” and so on. This sounds pretty miserable, right? So why put yourself through it? Don’t; there’s a better way. I’ll show you how…
HOW YOU’RE GOING TO THRIVE WITHOUT A DIET
Tell me if this sounds familiar: wake up; grab a granola bar for breakfast; run out the door to head to mind-numbing job; work 8 hours without moving from a dungeon-like cubicle; rush to the gym to make 6:00 PM body pump class; suffer for 60 minutes; go home around 7:30 PM; microwave a three-minute, processed frozen meal; do it all again the next day.
But sometimes I’d try to spice it up too. Sometimes I would attempt to mix up my routine by swapping my granola bar for a yogurt. Sometimes instead of going to a cardio pumping fitness class, I would hit up the elliptical for 45 minutes and do some abs. I was living the life, I loved my body, and everything was perfect. Right…
Well… I mean, I felt okay…
NOTHING WAS TERRIBLE IN MY LIFE; EVERYTHING WAS GENERALLY “OK.”
Then one day I woke up and finally had enough with just being “OK.” At that exact moment, I committed to making a change, so much so, that I’ve spent the past three years of my life working on becoming the most amazing, confident, happy, healthy, fit, and fulfilled version of myself. I know, a mouthful right? It’s worth saying every time though, and I now love myself and my life. All it took was a few little tweaks and adjustments that I’d like to share with you.
These past three years helped me find a great place; this book will help you find one too. “OK” isn’t OK in this place; in this place, you are genuinely excited about life, your body, and yourself. Not to mention the non-diet food you’re putting into your mouth.
COMMITMENT LEADS TO SUCCESS
So, we said this is an anti-diet cookbook. It sounds like a simple concept, right? Well, really, it really, really is that simple. All it takes is small, easy changes to your eating habits by thinking outside the box when it comes to nutrition. No more diets. No more “quick” fixes. Eliminate these words from your vocabulary now, and never say them again.
But before we move forward, a few commitments need to be established. You need to actually read this book, not just flip to the recipes and call it a day. If you do that, you will miss everything, and this book will just be another dusty item on your bookshelf (or hard drive). You will also continue to stay exactly where you are right now; “OK.” Maybe that’s what you want, but most likely not. You want more than an “OK” body; you want to never try another “diet” again and you want to thrive.
So pay attention to what you’re about to read and put what you learn into action. Knowledge is the key to power, and I’m giving this power to you on a silver platter. Worst-case scenario, after reading this book, you’ll have a wealth of super interesting nutrition knowledge you can boast about to your friends. Best-case scenario, you’ll have your six pack, feel more confident than you could have thought possible, and look damn good in that bikini. Win/win/win!