The Ultimate Resource List for Optimal Health and Weight Loss

Here is my ultimate list of health and fitness resources that I've sent to my personal training clients to help them reach their optimal health (and lose weight)! You’ll find the answers on how to lose body fat, what to eat for breakfast to lose weight, how to manage stress, why you’re not losing body fat, how to eat on the road, what drinks to avoid, how to approach fitness and avoid injury, how to improve your sleep, how to make your life more efficient, and much more!

Please share this list with anyone (friend, family member, colleague, client, etc.) who wants to change their life and finally see a difference in their health and lifestyle. Also, be sure to bookmark this page and return to it when you're frustrated with your results (which happens to everyone) or need a new idea.

    Tip: Skim through this list and find the headlines that are most relevant to your current goals and interests (then spend 20 seconds skimming the article).

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What to Eat for Breakfast to Lose Body Fat

-6 Breakfast Items at Starbucks that Will Lead to Weight Gain
-The 17 Healthiest Breakfast Options from a Diner Menu
-"If You're Trying to Lose Weight, Don't Make These 10 Breakfast Mistakes" Review
-“5 Ways Your Breakfast is Sabotaging Your Weight Loss” Review

 

Time To Reach Your Optimal Health (And Lose Weight While You're At It)

-The Evolution of a Personal Trainer's Diet (My Story)
-A Simple 10 Phase Progression for Weight Loss
-The "All-In, I'm Sick of Trying Everything" 2 Week Weight Loss Plan (What I Sent my Client)
-The Grocery List that Will Help You Lose Weight (and Live Healthy)

-Friday Quick 5: Plant-Based Grocery Items You Need this Weekend
-How to Turn Your 13 Favorite Midwestern Meals into a Weight Loss Diet
-A Personal Trainer’s 3-Day Diet Log
-What to Keep in Mind When Adding Treats to a Weight Loss Diet

-4 Healthy Substitutes for the Foods I Crave the Most
-My Personal Training Client’s SPECIFIC Plan to Lose Weight
-My Advice to a Friend’s Frustrations While Trying to Lose Weight (And Why it Worked)
-Do This Every Day, and You May Lose 20 Pounds in 6 Months

-Your Business Plan to Lose Weight (or Achieve Optimal Health)
-37 Snack Ideas for Weight Loss (And You Won’t Be Bored)
-"42 Ways to Beat Your Junk Food Cravings" Review
-The Secret to Losing Nearly 27 lbs!

-7 Ways to Lose Weight After 50
-Will Eating at Night Really Make You Gain Weight?
-"6 Things You Can Do Every Day to Prevent Weight Gain" Review
-5 Non-Diet Ways to Trick Yourself into Losing Weight

  

Managing Your Stress and Anxiety

- What Being a Parent Taught Me About Managing Stress
-5 Morning Habits That Have Made Me More Successful (and Less Stressed)
-How to Overcome Your Anxiety at Work

 

Why You're Not Losing Weight or Body Fat

-"44 Ways You’re Sabotaging Your Weight Loss Goals" Review
-A List of my Personal Training Clients’ Worst Habits from the Last 13 Years (and Why it Affected Their Weight Loss and Fitness Efforts)
-"5 Bad Things about Detoxing You Don't Know" Review
-"Is vegetarian fast food actually good for you?" Review

-“Why Stress Makes You Want to Eat Everything in Sight or Nothing at All” Review
-“Just Say No to That Detox Diet or Juice Cleanse” Review
-The Underlying Influence on Your Weight Loss Failures
-6 Diet Tricks That Are Actually Making You Gain Weight

-"Don't Fall for These 10 Weight-Loss Gimmicks" Review

What You Didn’t Know About the Food You’re Eating

-“10 Trendy Health Foods That Can Threaten Your Waistline” Review
-Weird Facts About Your Food that You’ll Want to Know About

 

Parenting Tips on Healthy Eating

-5 Ways to Make Your Child a Healthy Eater
-"5 Mistakes Parents Make When Feeding Their Kids" Review

Why Salads May Not Help Your Weight Loss Goals

-Why Salad is So Overrated
-"25 Salads That Have More Calories Than a Big Mac" Review

Holiday Weight Loss Tips

-"4 Ways to Approach Holiday Eating" Review
-"10 Foods to Give Up for Lent—and How Many Calories You'll Save" Review
-9 Dishes Doctors Won't Eat at Thanksgiving

Best Sources of Protein for Weight Loss

-Save the Cow! Here is a List of Non-Animal Protein Sources
-"45 Vegetarian Protein Sources You Should Be Eating" Review
-36 Ways to Fulfill Your Protein Needs While Losing Weight

Foods You Want to Avoid....And Why!

-"25 Awful Ingredients Everyone Still Uses—But Shouldn’t!" Review
-11 Foods to Toss Out of Your Kitchen For Good
- “21 Foods that Sound Healthy, But Are Not!” Review

Why You Should Avoid These Drinks

-"20 Coffee Drinks with More Sugar Than a Can of Coke" Review
-How To Fit Alcohol in Your Diet without Ruining Your Weight Loss Goals
-"70 Most Popular Sodas Ranked by How Toxic They Are" Review
- “The Most Unhealthy Drink Orders at the Bar” Review

-"The Best and Worst Booze to Drink if You Want to Lose Weight" Review
-4 Ways To Beat Your Diet Soda Addiction In One Week
-How Caffeine Could Prevent You From Losing Belly Fat

How to Eat at Restaurants and Airports and Staying Healthy on the Road

-The "No Messing Around" Guide to Eating Healthy on the Road as a Professional
-“23 Restaurant Foods with Crazy High Amounts of Sugar” Review
-The Personal Trainer's Guide to Staying Healthy While Traveling

What You Need to Know About Fitness

-You’ll Want to Try this At-Home Core and Butt Workout over the Weekend!
-Do you have what it takes to pass this physical test to join the FBI?
-5 Easy Ways to Amp Up Your Workouts
-4 Simple Ways to Flatten Your Stomach

-You Should Master These 6 Exercises Before the New Year (And Here's How)
-12 Workout Myths That Just Need To Die
-The 15 Most Common Mistakes Personal Trainers See in the Gym
-“7 Myths About How to Stay in Shape” Review

-“20 Ways to Ensure Workouts Happen Every Day” Review

Injury Prevention

-How I've Prevented More Lower Back Pain in the Last 12 Years (After 2 Bulging Disks)
-End Your Lower Back Pain Today
-"The 21 Worst Things You Can Do For Your Body" Review
-Why Your Office Desk Is Destroying Your Posture (And What You Need To Do)

-Personal Trainer Wisdom: 1 Fitness Myth Unraveled

The Keys to Improve Your Sleep and Reduce Fatigue

-"10 Nighttime Habits that will Transform Your Tomorrows" Review
-49 Reasons You're Always Tired
-11 Ways To Sleep Better Tonight
-This simple addition to your bedtime routine could make a huge difference in your sleep

Quotes

-4 Quotes That Steer My Approach to Life Right Now
-12 Inspirational Quotes that Have Shaped My Life Over the Last Year
-My 10 Favorite Life-Guiding Quotes from the Stoic, Marcus Aurelius

Make Your Life More Efficient

-19 Hacks to Solve the Biggest Problems in Your Life
-How to Create More Time Each Week (And It’s Easier Than You Think)

Resolutions, Goals, Relationships, and the Rest of Life

-The 1 Article that Will Make You Rethink Your Day-to-Day Approach
-7 Ways that Keep My Personal Training Clients Motivated
-Why 'Follow Your Dreams' May Be the Worst Advice You Ever Heard
-Advice My Future (10 Years Older) Self Would Tell Me Today (And Why I Need to Listen)

-”13 Weight Loss Resolutions You Shouldn't Make" Review
-My List of New Year’s Resolutions (and How I’ll Achieve Each)
-My List of Intents for 2020 (and How I’ll Achieve Each)
-The Best All-In (Life Changing) Fitness Plan

-"9 Ways to Ensure Your Relationship Is Built to Last" Review
-"What You Need to Keep in Mind While Using the Gym for Weight Loss
-Excerpt from the book Redefine Yourself: Define Your Purpose
- 6 Principles That Will Transform Your Professional Approach

 

Travel Itineraries (and Where to Eat)

-The Detailed Itinerary You Need for a Journey to Lisbon, Porto, and Madrid and the Best Restaurants in Each
-The Detailed Itinerary You Need for a Long Weekend in London and a List of 141 of their Best Restaurants
-The Detailed Itinerary You Need for an Adventure in Australia (You’ll Need to Save This)

Picture Credit: elegantmedia .com – Is it time to redefine your approach to old habits?

   

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Disclaimer: Hey, vegan, vegetarian and plant-based friends! If you have any insight about this topic that I overlooked or left out, don’t hesitate to send me an email (michael@michaelmoodyfitness.com). I grew up on a Midwestern diet of meat, cheese, and processed foods and just want to guide the world back to some of its plant roots (see what I did there). Help me educate the world on the benefits of a whole foods plant-based diet!

The Evolution of a Personal Trainer's Diet (My Story)

I often think of the first twenty years of my life as a biased introduction of the world curated by the family, friends, culture, and influences of that period. Despite my passionate connection to psychology today, I never examined my role in that world nor how I interacted with it until later in life. Most importantly, I never examined the self-my self-during such a pivotal span of my development. Although a high school psychology course triggered my interest in mental health, I was more enamored with the study of the underlying influences of OTHER people's human behavior (not my own).

Considering the common academic and social distractions of a man in his early 20s, most of my personal exploration in college was the physical body. I, like my many male counterparts between the ages of 21-25, succumbed to the health and fitness trends of pushing the body to the limits at any cost. Along with Arnold Schwarzenegger's dietary guidelines, I employed the amplified versions of the standard American/midwestern diet to amass nearly 25 pounds of muscle. Usually, my meals compromised of the meat, dairy, and simple carbs that I grew up eating and always loved. A toast taco slathered with butter, parmesan, and spaghetti, and a tall glass of whole milk? Yes, please! An entire Tombstone Meat Lovers pizza? I'll take two, por favor! You can imagine that I wasn't in a good position to say no to these temptations. It permitted me to eat everything I WANTED with the incentive of a lot of muscle!

Although my 23-inch arms gave the appearance of fit, the day-to-day discomfort told a different story. After taking Tums nearly every day for six months, I visited my doctor to seek a solution medically. While the doctor praised my muscle tone, I quickly shifted his tone when he reviewed my blood panel. My triglyceride levels were nearly double the norm (and genetics didn't account for that troubling level), and the doctor recommended taking a statin to lower the number. Also, I learned that my intolerance to dairy contributed to my indigestion. Basically, I was abusing my body with poor nutrition.

Shortly later, a spasm leashed me to the ground for thirty minutes, and I, consequently, spent the following nights in the hospital for bulging discs in my lower back (L4-L5, L5-S1). While I hope no one else needs to reach this physical low, it became the push I needed to derail an obsessive mindset that blinded my physical awareness. My body was a degrading, inflammatory time bomb, and something had to change.

I asked myself, "What am I trying to optimize here?" and "What is my body's true relationship with food and movement?" Awareness or proper dietary fuel was never part of my language in the home or at school. I didn't know how to create sustainable change. I did possess an unrelenting curiosity about the mind and body that wouldn't allow my condition to worsen.

Of course, I tried everything I could before changing my diet. I hoped exercise was the answer. Over the course of a year, I experimented with a plethora of exercise programs that improved the condition of my back but didn't affect my digestive comfort nor my triglyceride levels. Despite my repeated attempts, there was no way around it. My optimal fitness depended on the body I fueled and I brought to the gym floor. I had to rethink my eating approach.

After much research, I learned that nothing affects the human body at the cellular level more than a nutrient-dense diet of whole food plants (a far cry from the pasta and German sausage I grew up eating). After a lifetime of the same eating habits, I knew that pivoting from the old to the new physical me would undoubtedly be a significant transition.

Nevertheless, I began my journey and went all in. I became a "human scientist" and studied the emotional, physical, and mental patterns of me. I quickly discovered how dysfunctional the real "me" was at times. My poor habits seemed hardwired and unchangeable. I fought against the insecurities, fears, and family culture that steered most of my behaviors and choices (the underlying influences on why I often took steps back when I knew the best steps forward). Would the fitness industry pushback on my issues regarding the adverse effects of meat, dairy, and supplements? Would I lose business by advocating what's right…not what's most popular or accepted? Would I be ostracized from social functions because of my eating preferences?

Without a doubt, the process of awareness, acceptance, and adaptation were the true steps to overcoming these influences. Armed with this approach, I created an adaptable framework for everything in life, including nutrition, and determined the optimal baseline for my physical body. I became aware of my body's sensitivity to different foods and the continuous state of inflammation and stress that I endured.

With this new awareness, I struggled with acceptance. It took time to accept that I was an imperfect human who didn't always make perfect decisions. It wasn't easy to accept that my physical boundaries weren't as extended as I thought and that I would need to adopt a new plan to see sustainable change.

I was determined, though, and justified the effort for the long term health benefits. I finally employed the most appropriate boundaries based on my optimal nutritional needs....not my wants (as I had done most of my life). I began adapting my diet to a whole food plant diet. It became the baseline of ALL of my food choices and the anchor of which my meal decisions were made and are still made today.

Fast forward to today, I believe that every meal should be 100% whole food plants. Many studies and books, including those written by the celebrated authors, Dr. Fuhrman and Michael Pollan, scientifically support the health benefits of this approach. Among many vegan, vegetarian, and plant-based social groups, there is a great debate over the proper terminology for this belief, though. Personally, I term this approach as a "Whole Food Plant Diet," and I integrate a flexible extension of this system, which I named, "Whole Food Plant-Based Diet," into my life.

Essentially, whole food plants are the center-the foundation-of each of my meals. Although they are my first priority, I allow wiggle room for non-whole food plant indulgences (e.g., meat, dairy, processed foods, refined sugars, processed foods, and alcohol). When I do so, I accept the inflammatory and adverse health consequences unapologetically, though. If I see brisket on a menu in Austin, I will absolutely order and enjoy it. And, yes-I'm salivating, right now. Sometimes that brisket is 5% of the total food on my plate while at times as high as 40%. Is any of the brisket ideal for my sustainable health? I don't believe so. It isn't the most nutrient-dense option for my health, and the benefits of the protein and iron don't outweigh the effects of the inflammation. That's okay. My brisket choice is an outlier, and I always return to my whole foods plant baseline.

Overall, I have determined that I can healthfully get away with 10-15% of non-whole food plant choices without compromising my overall levels of inflammation, cholesterol numbers, blood sugar levels, comfort, sleep, and other health indicators. I've designated 21 out of 28 meals to be entirely whole food plants. In the remaining seven meals, all meat, dairy, processed foods, and refined sugars don't exceed more than 25-40%.

All in all, my diet system has helped me (as well as my personal training clients) build the most optimal "self" while satisfying the mental, craving "self" at times. While it hasn't been a perfect journey, I couldn't be more thankful for the cues and signals that pointed me in this direction. If you're reading this right now, I hope this article is the cue you need to make the change you deserve today.

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Disclaimer: Hey, vegan, vegetarian and plant-based friends! If you have any insight about this topic that I overlooked or left out, don’t hesitate to send me an email (michael@michaelmoodyfitness.com). I grew up on a Midwestern diet of meat, cheese, and processed foods and just want to guide the world back to some of its plant roots (see what I did there). Help me educate the world on the benefits of a whole foods plant-based diet!

The "all-in, I'm sick of trying everything" 2-week weight loss plan (what I sent my client)

In response to a very motivated personal training client's request to lose weight (you go, girl!), I crafted an "All-in, I'm sick of trying everything" 2-week weight loss plan. WITHOUT A DOUBT, the skeleton of this plan has not only helped my personal training clients (and the world) lose weight over the last 15 years but also decrease their risk of heart disease and diabetes (plenty of research to support it). In fact, many have cut down their cholesterol by 30 points quite quickly and controlled their fluctuating blood sugar levels (not good for weight loss, optimal living, energy levels, or diabetes). Since we're currently immortal, though, we'll just focus on the issue at hand: the nasty, nasty weight.

Instead of a long-winded explanation, Ill just let you dive in below. Please keep this in mind, though: The further you stray from this plan the harder it is to achieve sustainable weight loss (if any at all). I wish I could say that a filet mignon wrapped 10 times in bacon served with buttery mashed potatoes and a healthy side of Hall Winery Cabernet Savignon (ohhhhhh, sweeeet Mary) is the answer to losing weight but the universe won't allow it despite my requests (so unfair). Sure, most weight-loss claims are partially right about their respective diets if they are a.) restrictive and/or b.) different from the standard American diet I grew up on (and so did you). You most likely will lose weight initially, but at what sacrifice? Nutritional deficiency? Discomfort? Crankiness from your discomfort? Frustration when the weight returns after you finish the diet? Low levels states of inflammation? Slow buildup of blockage in your arteries? 

This plan is the countermeasure to all of those common challenges with the "other" diets. A couple things to keep in mind if you attempt this plant-based approach: It's plant-based, and you need to eat nutrient-dense plants. Yep, doesn't sound sexy for some people but I assure you that once you dress up that plate it can become a foodie/culinary experience! It's true....it's true (visit the restaurant Bad Hunter in Chicago).

If you decide not to attempt this and choose another path, I get it. It's probably not aligned with the way you were raised, what's typically consumed in your social circles, or, simply, not something that you want to try. My only ask is that you're honest with yourself about the reasons why. Many people will shrug it off because they just don't want to do it (which is fine).  You just have to accept the consequences. Never forget, though, the one thing that you often refuse to do is the one thing that you need to do the most. If you need a little more push, watch the documentaries "What the Health" or "The Game Changers" on Netflix.

Give it a shot, and then we'll figure what we can get away with afterward....over a glass of wine and some charcuterie ;)

And, by the way: Humans should still follow this plant-based personal training program as a baseline even if they aren't trying to lose weight.

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YOUR GUIDE FOR THE NEXT 14 DAYS

Timing of Meals

Option A:

-Wakeup: 7/7:30 am

-Meal 1: 8:30/9 am

-Meal 2: 12:30/1 pm

-Meal 3: 6/7 pm

-Bedtime: 10 pm

Option B:

-Wakeup: 7/7:30 am

-Meal 1: 8/8:30 am

-Meal 2: 12/12:30 pm

-Meal 3: 4/4:30 pm

-Meal 4: 8/8:30 pm

-Bedtime: 11/11:30 pm

Guidelines for your Eating

-300-500 calories (up to 700 calories depending on the physical demand, usually only applies to people who are active more than 1 hour per day or participate in high-intensity workouts EVERY day)

-Volume per meal: Typically 2-3 measuring cups of food, anything below can lead to a deficiency and anything above....well, we know what happens. Dang nature!!!!

-Do not eat list: Any meat, dairy, alcohol, processed foods, refined sugars (e.g., breads, rices, pastas, etc, etc)

-3-5 hours between meals for proper digestion and absorption

-7-8 hours of sleep per night (you're more willing to step out of bounds, or nothing will sound good when you're tired)

-Eat at the same time and wake up/go to bed within an hour each day.

Plate Ratio

Each plate has the same ratio of nutrients:

-45-55% Plant Nutrients/Vegetables (dark green, starchy, red/orange, etc.)

-25-40% Protein (vegetables, nuts, beans, etc.)...Side note: I receive 100 grams of protein from whole plants (no supplements) each day for those who are concerned about my well being :)

-25% Fiber (beans, legumes, fruit, seeds, vegetables, etc.)

Adaptations to the Guidelines Above

-Any foods that you have an allergy, intolerance, or sensitivity to:

-Any healthy foods that you refuse to eat for personal reasons:

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A LIST OF PLANT-BASED MEALS (SO, SO MANY OPTIONS….)

Choose Any of These 27 Meals (It Doesn't Matter if it's Breakfast, Lunch, or Dinner....It Really Doesn't, I Swear)

-Daily harvest smoothie: 1 serving plus 1/4 cup of cashews and 1 tbs of chia or hemp seeds

-Veggie Stir Fry 1: Bed of spinach, 1 cup of black beans, 1 cup of vegetables (fresh asparagus and shaved brussels sprouts), ¼ cup of cashews, 1/4 cup of blueberries, and 1 tbs of chia seeds.

-Veggie Stir Fry 2: Bed of spinach, 1 cup of black beans, 1 cup of vegetables (cooked onions, bell peppers), ¼ cup of cashews, creole seasoning, and 1 tbs of hemp seeds.

-Veggie Stir Fry 3: Bed of spinach, 1 cup of black beans, 1 cup of vegetables (frozen diced root vegetables, bell peppers), ¼ cup of cashews, Trader Joe's coffee rub seasoning, and 1 tbs of chia seeds.

-Veggie Stir Fry 4: Bed of spinach, 1 cup of garbanzo beans, 1 cup of vegetables (green beans, shaved brussels sprouts), ¼ cup of cashews, 1 banana, and 1 tbs of hemp seeds.

-Tacos: El Milagro corn tortillas, avocado, vegetarian refried beans, chopped bell peppers and spinach tossed in lime juice, Frontera Jalapeno and Cilantro salsa

-Instant Pot Lentil Chili

-Any vegan soup with a broth base and lots of veggies

-Any vegan recipe from Cookie and Kate

-Any vegan recipe from the back of your "End of Dieting" book by Dr. Fuhrman

-Any stir fry recipe with wild rice (no more than 25% of the plate though...it will spike your blood sugar levels)

-Fruit Smoothie: Instead of the protein powder, add 2 tbs of hemp or chia seeds and 1/2 cup of oats for good fat, fiber, and protein. Any amount of fruit sugar beyond 15-20 grams, may lead to weight gain (and a banana and mangoes have 18 grams of sugar in each serving alone. Possible combinations: Banana, mango, strawberry, blueberry, kiwi

-Granny's Berry Berry Oatmeal: Blueberries, red raspberries, and strawberries stirred in, topped with all-natural granola and honey. Modifications: Substitute the milk with almond milk. Add pecans instead of granola. Add a type of seeds (hemp, chia, etc.) too.

-Banana Oat Pancakes: Fresh diced bananas in an oat batter, perfectly griddled and topped with more fresh bananas. Modifications: If you must have your pancakes, a banana, oat, and almond milk batter will be your best bet hands down. Top with pecans to add healthy fat and protein and limit the syrup (1 teaspoon as a generous treat to a meal that already has plenty of sugar from the bananas).

-Breakfast Tacos: Mushrooms, jalapenos, and onions stuffed in three corn tortilla accented with green salsa and cilantro. Garnished with refried beans, lettuce, tomatoes, and sour cream. Modifications: No cheese or sour cream. Substitute the mushrooms with Peppers, Spinach, Tomato, Onions, Broccoli, or Scallions. Add a side of seeds (hemp, chia, pumpkin, sunflower, etc.) and avocado or nuts.

-Steel Cut Oats: Steel-cut oatmeal with almond milk and add blueberries, strawberries, or bananas as well as pecans and a type of seeds (hemp, chia, etc.).

-More breakfast tacos: Jalapeno peppers, avocado, onions, mushrooms, potatoes, and tortillas

-Mexican Veggie Skillet: Onions, green peppers, frozen root veggies, and diced tomatoes, 1/2 cup of black beans, 1 tbsp hemp seeds, 3 tbsp of salsa, 1/4 avocado

-Stir Fry or Riced Cauliflower and veggies: Be mindful of the oil (a fat dense option that we should minimize). Smear the pan with grapeseed oil to remove excess calories and fat. Check out local Asian restaurant menus for different combinations of veggie stir fry. Toast almonds on the pan for additional texture and taste.

-Cajun stir fry: Sauteed mushrooms, peppers, onions, chia seeds, black beans, creole seasoning, salsa

-Tacos with beans cauliflower peppers. El Milagro corn tortillas (only made of lime, corn, and water)

-Salad with mint, cucumbers, and chickpeas: Trying tossing with almonds and cashews for additional protein, fiber, and good fats. Squeeze lime to add flavor. Add black or pinto beans for additional protein and fiber.

-Buffalo cauliflower: I looooooove buffalo sauce on everything.....and it's half butter, half hot sauce: No bien! Choose Frank's Red Hot Buffalo Sauce-the best healthy alternative!!!

-Lemon garlic sauce chicken, veggies, and pasta: 1/4 chicken (2-4 oz), 1/2 veggies, 1/4 Banza Chickpea Penne Pasta (or substitute with boiled and drained cauliflower rice).

-Bean chili: 1 diced medium yellow onion, 2 minced garlic cloves, 2 tbs tomato paste, 1 tsp salt, 1 tsp pepper, 1 cup dry green lentils, 1 (8 oz) can tomato sauce, 1 (14.5 oz) can petite diced tomatoes, 1 (4 oz) can diced green chiles or hot Rotel, 2 tsp chili powder, 2 tsp cumin, 1 tsp oregano, 2 red peppers, 3 tbs of Worcestershire, 1 can of drained kidney beans, and 1 can of drained pinto beans.

-Tuscan white bean soup: 2 cans white (or cannellini) beans, 1 tbsp extra virgin olive oil, 1 large onion, sliced, 1 (28 oz) can chopped tomatoes, undrained, 1 tsp thyme, 1 tsp salt, 1 tsp white or black pepper, 1 cup white wine, 1 tsp minced garlic, 3 cups diced red potatoes, 1 cup diced zucchini without skin, 1 tbsp balsamic vinegar, 1 tsp Italian seasoning

-Spaghetti squash with a garden vegetable pasta sauce

-Edamame hummus plate: Edamame hummus, raw mushrooms, bell peppers, carrots, celery, grape tomatoes

-Grilled or Roasted Veggie Salad: Baby spinach, grilled peppers and onions, eggplant, snap peas, squeezed lemon and lime

*******Want to add something else, to this list? Please email me with your suggestion!!!!

Instead of Snacks, Eat a Regular Meal (Because You're Hungry) or Eat This Smaller Version of a Meal

-Kale, black bean, red pepper flakes, and avocado bowl

-Spanish spinach with chickpeas

-Hummus and tabouli salad

-Chickpea salad

-Mixed olives, almonds, and minced garlic tossed in a little tahini sauce

-Roasted chickpeas and carrots with lemon and tahini sauce and crushed almonds

-Cashews with sliced apples

-Pistachios with a banana

-Kale chips with jalapeno hummus and lemon

-Hummus with chia seeds and sliced bell peppers

If You're Eating on the Road

Chipotle

-Tacos: Corn tortillas, avocado, black beans, romaine lettuce, pico de gallo

-Bowl: Black beans, pinto beans, fajita veggies, fresh tomato salsa, tomatillo green-chili salsa, guacamole

Roti

-Bowl: Hummus, tomato and cucumber, fresh vegetables, red cabbage slaw, sumac onions

-Bowl: Tomato and cucumber, red cabbage slaw, sumac onions, tahini

Lyfe Kitchen

-Edamame hummus with seasonal vegetables

-Roasted curry cauliflower with brussels sprout petals, roasted grapes, capers

Protein Bar

-HI-5 Smoothie: Coconut milk, kale, spinach, cilantro, and pineapple blended with crushed ice

-Market Smoothie: Coconut milk, kale, romaine, spinach, celery, apple, ginger, cucumber, parsley, lemon, and lime

-Sweet Greens Smoothie: Coconut milk, pineapple, apple, spinach, romaine, kale, celery, ginger, cucumber, parsley, lemon, lime

Pret a Manger

-Moroccan lentil soup: A bold soup packed with hearty lentils and chunky vegetables, with a handful of spices and a dash of balsamic vinegar to create an authentic Moroccan

-Black bean soup

-Mediterranean Mezze Salad: A colorful salad loaded with falafel, butternut squash, harissa chickpeas, beet hummus, dukkah, pomegranate seeds, and fresh mint

-Veggie Fiesta Salad: Black beans, charred corn, jicama & zucchini slaw, cubed pepper jack, avocado, pickled red onions, cilantro & lime over a bed of romaine and spinach

Freshii

-Superfood Soup: Vegetable broth, quinoa, kale, broccoli, cabbage, carrots, celery, red onions

-Salad/Bowl: Spinach, kale, almonds, strawberries, cherry tomatoes, cabbage, mushrooms, roasted peppers, sesame seeds, beet slaw

Left Coast Food and Juice

-Jimmy Ching: Napa cabbage, romaine hearts, snow peas, crunchy quinoa, cashews, green onion, mint, sesame seeds, chinese mustard vinaigrette

-Robust Rosa: Kale, spinach, roasted broccoli, red onion, roasted tomato, toasted hemp seeds, avocado caesar dressing

True Food Kitchen

-Charred Cauliflower: Harissa tahini, Medjool date, dill, mint, pistachio

-Seasonal Ingredient Salad: Brussels sprout, butternut squash, cauliflower, white bean, pomegranate, toasted mulberry, horseradish vinaigrette

-Ancient Grains Bowl: Miso-glazed sweet potato, turmeric, charred onion, snow pea, grilled portobello, avocado, hemp seed

Sweet Green

-Spicy Sabzi: Organic baby spinach, shredded kale, spicy broccoli, raw beets, organic carrots, bean sprouts, spicy quinoa, basil, Sweet Green hot sauce, carrot chili vinaigrette (ask for no roasted sesame tofu)

-Bowl (build your own): Organic mesclun, bean sprouts, spicy broccoli, hot chickpeas, toasted almonds, local apples, lime-cilantro jalapeño vinaigrette

-Bowl (build your own): Organic arugula, basil, shredded cabbage, raw beets, toasted almonds, spicy sunflower seeds, carrot chili vinaigrette

Caffe Baci

- Grain Salad: Organic kale & spinach, citrus-marinated northern beans, tri-colored quinoa, pickled red onion, toasted sunflower seeds, citrus vinaigrette on the side

- Grilled Vegetable Salad: Native, grilled seasonal vegetables, balsamic vinaigrette

- Tomato Salad: Fresh vine tomatoes, cucumbers, red onions, fresh basil, red wine vinaigrette, Italian spice blend

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SAMPLE GROCERY LIST (ORGANIC PLEASE)

Fresh Fruit

Green Kiwi

Organic Pink Lady Apples

Organic Blueberries

Bananas

Organic strawberries

Organic Limes

Fresh Veggies

Organic Red and Orange Bell Peppers

Hass Avocado

Local Asparagus

Organic Sliced White Mushroom

Taylor Farms Angel Hair Coleslaw

Organic Micro Tipped Green Beans

Organic Baby Spinach

Shaved Brussels Sprouts

Organic Broccoli

Shaved Carrots

Frozen Veggies

Organic Frozen Quinoa With Roasted Vegetables

Organic Frozen Butternut Squash

Organic Frozen Peas

Organic Frozen Root Vegetables

Fridge

Forager Cashewmilk Yogurt

Dried Goods

Organic Pinto Beans (Dried)

Organic Black Turtle Beans (Dried)

Organic Whole Roasted and Unsalted Cashews

365 Organic Sliced Roasted and Unsalted Almonds

Organic corn tortillas

Wild Rice

10-Minute Farro

10-Minute Quinoa

Hemp Seeds

Chia Seeds

Banza Chickpea Penne Pasta

Canned Goods

No Salt Added Garbanzo Beans

Amy's Organic Soups Fat-Free Chunky Vegetable (Shouldn’t they always be fat-free anyway? You might be surprised)

Canned Stewed Tomatoes (for chili or soup)

Sauces, Seasonings, and More

Frontera Salsa Mexicana Red Tomato With Jalapeno + cilantro

Frontera Fajita Sauce

Trader Joe's Coffee Rub Seasoning

Better Than Bouillon Vegetarian Base

Creole Seasoning

Basil

Cumin

Tumeric

Jar of Minced Garlic

Jar of Minced Shallots

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Disclaimer: I'm not a doctor, you're not a patient, and we are all educated people who will always check with our doctors before starting a weight loss plan. If you're allergic to any item, it's up to you to control what you mindfully consume. Leave it off the menu and, once again, always check with your doctors.

Photo Credit: Give lots of love to https://www.urbangourmet.co.nz/ for presenting an empty table to build a feast to thrive on.

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A Personal Trainer’s Answers to your 4 Biggest Health and Fitness Questions

Trying to unravel the complicated approach to achieving your best health? A Chicago personal trainer answers your 4 biggest health and fitness questions.

What are some of the most common misconceptions about getting in shape?

Personal Trainer Wisdom: The most common misconception about getting in shape is the primary importance of fitness. While fitness plays a pivotal role in your strength, flexibility, muscular endurance, and cardio endurance, it still relies heavily on your nutrition. Without the proper nutrition for your body type, you will not have the energy or building blocks to sculpt the healthy body you want. Any nutritional deficit or inflammation will certainly affect your ability to get in shape, live to 100, or reduce injury.

What single piece of personal training advice do you have regarding form and technique?

Personal Trainer Wisdom: With the endless circus act of exercises found online and in magazines, it would take years to point out every little piece of the form you should keep in mind while exercising. While you should study your body's response to different positions and movements, there are basic rules you should keep in mind for whatever you approach:

-Keep your feet hip width and straight to maximize stability and glute/abdominal activation.
-Keep your shoulders above your hips to maintain a neutral position and reduce pelvic tilting.
-Maintain a neutral spine by periodically checking your lumbar curve (lower back) and cervical spine (neck).

There are certainly exceptions to these rules. Nevertheless, they will generally guide through a safe workout routine.

What is the best way to get a personal training client motivated when they feel like giving up?

Personal Trainer Wisdom: Considering that each person is different, there isn't a single strategy to motivate a personal training client when he or she wants to give up. While some personal training clients persevere when given a strict structure to follow, other clients are intimidated and will less likely push themselves. Add in societal pressures, personality traits, family and work demands, and natural limitations, it's surprising that anyone has the strength to sift through these factors and push through. The best advice is to help your personal training client become a human scientist - to study their physical selves and their habits, decision-making process, and problem-solving approach. By utilizing this strategy, you are reducing the ambiguity of the process in the most simple way and identifying the personal training client's strength and weaknesses for the most efficient approach. The personal training client will feel more control over his or her situation and will be able to target the undermining reasons for giving up with more confidence.

What is the best advice you’ve ever learned about staying in shape?

Personal Trainer Wisdom: After nearly 15 years of personal training and research in Chicago, I have learned that your mental approach is the steering factor of staying in shape. You will most likely reach your goal but whether or not you maintain this success is questionable. Who can blame you! There are too many distractions and pulls in life, including holidays, work, and family, that easily pull you from your new healthy routine. The best advice is to clearly define boundaries based on your needs-not your wants-and use this set of rules as you approach the unknowns of life. I don't think it's reasonable to assume that you'll make perfect choices each day. With reasonable boundaries based on your body and habits (not anyone else's), you'll keep yourself in check and stay in shape.

How to Turn Your 13 Favorite Midwestern Meals into a Weight Loss Diet

Recently, my personal training client wanted to ramp up her weight loss efforts. Our first step was examining her current slate of meals (the typical Midwestern diet) and identifying the healthy alternatives. Take a look…the same meals are probably in your diet too!!

Quick Swap/General Changes to Your Typical Meals

-Organic ingredients only (more flavor!).
-Reduced sodium for all canned products (less bloatedness!).
-No lard in any of the canned bean products (less of the unnecessary bad fat!).
-Meat (including all red meat, white meat, fish, seafood, etc.) should not be more than 25% of any dish (vegan is preferred for ALL 3-4 meals).
-Eliminate cheese or swap it for a SMALL amount of Diya's Chopping Block Cheddar Cheese Shreds. I still hesitate to recommend a cheese substitute since it's still highly processed and you will continue the craving (which will be dangerous when the substitute isn't available).
-No butter.
-The portion of vegetables must always double the size of meat at a minimum.

Common Meals (and their Healthy Alternatives)

Chili mac

-Healthy Alternative: Mexican mix (below) using the taco seasoning recipe (below) with Banza Chickpea Elbows Pasta (boil until el dente, and then quickly rinse with cold water). Meal Ratio: 1/4 ground chicken (2-4 oz), 1/2 veggies, 1/4 pasta.

Pizza

-Healthy Alternative: 365 Everyday Value Cauliflower Pizza Crust, 8 oz (frozen), tomato sauce, Diya's Chopping Block Cheddar Cheese Shreds, roasted red bell peppers, fresh garlic cloves, basil.

Lemon garlic sauce chicken, veggies, and pasta

-Healthy Alternative: 1/4 chicken (2-4 oz), 1/2 veggies, 1/4 Banza Chickpea Penne Pasta (or substitute with boiled and drained cauliflower rice).

Grilled chicken breast and veggies

-Healthy Alternative: 1/4 chicken (2-4 oz), 3/4 veggies (grilled asparagus, broccoli, tomatoes, etc.).

Grilled cheese

-Healthy Alternative: Whole grain bread with Diya's Chopping Block Cheddar Cheese Shreds but this still isn’t a nutrient-dense option alone. Make this a 1/4 of your meal and add veggies for the rest.

Lasagna

-Healthy Alternative: Mexican mix recipe (below) using the taco seasoning recipe (below). Meal Ratio: 1/4 ground chicken (2-4 oz), 1/2 veggies (beans, corn, sauteed onions, bell peppers), 1/4 El Milagro Corn Tortillas (only ingredients: corn, water, lime).

Beef chili

-Healthy Alternative: 1 diced medium yellow onion, 2 minced garlic cloves, 2 tbs tomato paste, 1 tsp salt, 1 tsp pepper, 1 cup dry green lentils, 1 (8 oz) can tomato sauce, 1 (14.5 oz) can petite diced tomatoes, 1 (4 oz) can diced green chiles or hot Rotel, 2 tsp chili powder, 2 tsp cumin, 1 tsp oregano, 2 green peppers, 3 tbs of Worcestershire, 1 can of drained kidney beans, and 1 can of drained pinto beans.

Crockpot BBQ chicken

-Healthy Alternative: Chicken breasts, green pepper strips, strips of sautéed onions and diced garlic, and Annie's Original BBQ Sauce. The chicken is only 1/4 of your meal and veggies for the rest.

Tuna salad

-Healthy Alternative: Wild Planet Wild Albacore Tuna Pouch (No Salt), 1 tbs of Real Mayo, 1tsp of Trader Joe’s Lemon Pepper seasoning, ¼ tsp garlic powder, ¼ tsp onion powder, lemon garnish, and 1-2 tsp of diced pickle or relish.

Chicken casserole (chicken, peas, cream of chicken soup, breadcrumbs)

-Healthy Alternative: Chicken breasts, peas, vegan cashew sauce (https://cookieandkate.com/vegan-mac-and-cheese-recipe/), and oats or quinoa (instead of breadcrumbs). The chicken is only 1/4 of your meal and veggies for the rest.

Tacos (chicken, lettuce, cheese, shells)

-Healthy Alternative: Mexican mix using the taco seasoning recipe. Meal Ratio: 1/4 ground chicken (2-4 oz), 1/2 veggies (beans, corn, lettuce as well as chopped spinach and green peppers marinated in squeezed lime juice), and 1/4 El Milagro Corn Tortillas (only ingredients: corn, water, lime)…no cheese.

Taco salad (same as above but in a salad)

-Healthy Alternative: Mexican mix using the taco seasoning recipe. 1/4 Ground chicken (2-4 oz), 3/4 Veggies (beans, corn, lettuce as well as chopped spinach and green peppers marinated in squeezed lime juice)…no cheese.

Beef meatloaf

-Healthy Alternative: Ground chicken, diced green peppers, diced sautéed onions and garlic, oats or quinoa (instead of breadcrumbs), Organic Large Omega-3 Brown Grade A Eggs, Heinz Simply Tomato Ketchup, and Annie's Original BBQ Sauce…..but this still isn’t a nutrient-dense option alone. Make the meatloaf a 1/4 of your meal and add veggies for the rest.

Base recipes

Mexican mix

-1 lb ground organic chicken breast sauteed with 1 chopped medium onion and 2 chopped garlic cloves
-2 cans of Bushes black beans
-1 can Hot Rotel (or any diced tomatoes)
-1 can Mexican corn

Taco seasoning

-2 tbs chili powder
-1/2 tsp garlic powder
-1/2 tsp onion powder
-1/4 tsp red pepper flakes (optional)
-1/2 tsp oregano
-1 tsp paprika
-3 tsp cumin
-2 tsp salt
-2 tsp pepper

Photo Credit: Bon Appetit. com: Can grilled cheese ever be healthy?