Bill Phillip's | Transformation

6 small meals spaced 2 - 3 hours apart throughout the day helps keep me on track, helps me avoid cravings for unauthorized foods, and keeps me energized. Supplementing with 2 -3 nutrition shakes makes this possible. Planning and preparing meals ahead of time is essential. Taking a moment to visualize just prior to eating (something I learned from Chris Winters) helps me stay present and avoid mindless eating. Going longer than three hours without eating leads to the potential of overeating or eating unauthorized foods. Not eating within about an hour of bed can lead to a "midnight raid" which is not to be confused with "Midnight cardio".

What works for me is planning meals and exercise the day before, drinking lots of water, staying connected to the transformation community daily. What doesn’t work for me is being unprepared then eating fast food which in turn makes me feel guilty and then I don’t exercise later on because I felt like I already messed up the day, having junk in the house on nonfree days, and not getting enough rest (this is when I become more unorganized and less likely to plan)

Assignment #16 - Nutrition: What Works for Me and What Doesn’t Nutrition. We all need it. It helps our bodies sustain daily vitality. We’re able to concentrate, be productive in our endeavors, build muscle, and maintain a lean, healthy body with it. A good thing to have in mind is that every nutritional approach makes each person unique, because what may work for someone , may not work for you, nor I. What works for me: * Not eating before cardiovascular and weightlifting workouts in the morning, in efforts of burning off extra stored bodyfat * Not eating 2 hours before bed, so calorie burning is accelerated during sleep * Consuming small meals 3 hours apart from one another and minimizing cab intake, so I wouldn’t feel bloated * Waiting one hour after cardiovascular exercise or weightlifting to intake protein shake * Intense cardio 2-3 days a week solely for accelerated weight loss * Not planning my meals or workouts in advance, so I can spontaneously keep myself going during the Transformation journey. What Doesn’t Work for Me: * Eating food or having a shake before workout, because I don’t feel I am burning as much

What really works for me nutritionally is to keep my refrigerator and cupboards full of healthy choices, so that I can just grab a proper BFL meal. Also, I try to keep Right protein packets tucked in my purse, in case I need a quick snack or if I forgot to pack a lunch. What doesn't work is drinking alcohol while trying to reach my goals. It lowers my inhibition and I eat junk.

“Nutrition: What Works for Me and What Doesn’t.” I quickly learned in round one that I MUST plan, prepare, and execute. If I fail to plan then I can certainly plan to fail at my nutrition. It is easy to excuse eating healthy for a busy schedule, work, kids, school, etc. However, in pre-planning my meals for each week, and taking time out on Sunday’s to get the food cooked, packaged, and ready for the “Grab-N-Go” concept I implemented months ago – I am assured success. Having ‘free day’ foods in the house on any other day other than free day is a clear no – no! Tempting and not a good idea, therefore we exercise the “Bill Rule” – throw out the ‘free day’ foods at the end of the free day so as not to have them there tempting you on your clean eating days. I don’t take for granted the knowledge that I know if I’ve not prepared the food for the week me, hubby, and the kids will eat inappropriate amounts, food that may not be healthy, and excuse ourselves from the hard work we’ve put in to reaching our fitness goals. We were asked early on in the year to provide an example of our right environment. I took a picture of my fridge in a state of abundance in healthy foods, and ready to drink shakes. Providing our family essential healthy foods maximizes our potential to eat balanced meals and transform into healthy individuals in as a family unit – it has brought our family closer and changed our way of thinking ten fold!

What works for me and what does not.. works: eating 6 small meals (about every three hours), making sure I eat veggies at least twice a day (this really works for me), drinking lots of water, working out on my lunch break, this way my workout is done and I don't have to worry about it in the evening when so many distractions can sabatoge my plan. Bringing my meals with me to work helps me great deal. Planning my workouts in advance. I usually feel very good when I follow my plan, it gives me a sense of accomplishment. does not work: Unfocused, if I do anything different than what I listed above, I am just heading towards failure for that day and forget about the guilt!!

Nutrition - what works for me - Eating every three hours...I find instead of thinking about 6 meals, I know that I need to fuel my body every 3 hours to increase my metabolism and burn fat. Portion control works for me too, that is, making sure that I eat the right sizes of protein and carbs and fat with each meal. I can tell when I've eaten the right portions when in 3 hrs. my body's hunger alarm goes off. I don't wait any longer than 3 hrs. for this to happen I know that 3 hrs. is just right, whether I am hungry or not. Knowing what my choices are works for me as well. This helps with variety and keeps the food intake from getting boring. What also works for me with eating every 3 hours is that my metabolism speeds up and therefore my energy increases as well. Nutritionally what does not work for me - Is not preparing my food. If I do not have a meal in 3 hrs. I feel my body reacts negatively to this. The other thing is cheating throughout the week rather than having a cheat meal once a week. For me this is necessary for a few reasons. For starters it kills and cravings you may have and it also helps you feel like you aren't missing out on anything. I just think that looking at it as a CHEAT is not a good because the word cheat has a negative impact on the mind. I'd rather call it a free meal! Love, Dean

What Works includes eating 6 times per day, drinking a lot of water, enjoying free day, not over-thinking it, watching portion sizes, planning and posting menus for the week, keeping healthy snacks around at all times, planning healthy family foods (not separate meals for me), using nutrition shakes for one or two meals a day, choosing cottage cheese as a great source of protein, cooking in bulk, shopping after a meal, shopping without the kids, eating nutrient-dense foods as often as possible, optimal supplementation, and variety. What doesn’t work includes skipping meals, eating more than I want on free day (simply because it’s free day), not hydrating well-enough, being hard on myself if I slip, stretching free day to free weekend, any more than an occasional soda (including diet ones). I am so glad that eating well has become a preference for me. It is not simply because I am on some temporary, short-lived diet...but rather something I have experienced, in terms of feeling better! I know, without a shadow of a doubt, that there is a solid connection with the fuel I provide my body and the level of health and wellness I experience. It has taken the experience, rather than yet another book, to teach this to me. And the best thing about tangible experiences is that they can never be taken away. They won’t evaporate next month. I won’t forget their impact. Thanks for helping me in this process! Kimberly __________________

My Nutrition: What works for me - I am a vegetarian, so eating more protein each day so I don't get hungry, tired and grab for sugar; eating breakfast every day; water, water, water; vitamins; preparing ahead of time; planning my meals out for the day so I feel empowered to make them happen and stick to it; One glass of wine instead of two :); bringing healthy snacks whereever I go! What doesn't work for me- Ice cream (my pitfall.. but not by itself with choc and pb melted and poured on top); not having enough protein options to eat in the fridge.. really that is all I jotted down. I just ate a pretty healthy dinner and was in a positive mode - so that was makeing me focus on the good versus bad! Thanks for the assignment. So interesting to see what others write. some things seem similar and for others things that don't work, work for me. It is great that everyone can find what works for them!

What works for me is having things ready to grab, yogurt, protien bars, turkey bacon, turkey hot dogs, cottage cheese, rice and oatmeal all ready to go, I'm diabetic, when I need food I need it immediatly. I only go shopping once a month, I need to have a months supply of food on hand. Having lots of veggies to much on is a big help. What doesn't work for me is when I don't get enough supplies in and toward the end of the month I can't manage to get the balance I need and end up eating more carbs than I do in the first part of the month. I did discover when I turned up my fridge to cold that you can freeze cottage cheese, so that's my plan for next month.

When I plan I avoid doing what I've planned, so I need to flow easily into places (friends homes or healthy snack places) throughout the day as if I bring pre-cooked food with me I won't eat it. I need to cook at least 2 times a day and prefer fresh prepared food that I cook myself and then I will be happy to eat (food out of ziploc containers makes me annoyed that I have to eat out of plastic). Putting warm water in bottles in the morning so that when they sit in my car or bag in the day they don't freeze.

Nutrition, What works for me....2 cups of coffee limit, planned and prepared meals, keeping records and being accountable. Carb and protein balanced meals, having healthy meals ready prepped or ready so that I don't get tempted to eat inappropriatly. 6 meals a day. What doesn't work ..... not being disaplined...not drinking enough water, letting myself cheat , not being prepared. I like the way B11 summed it up, so true.. I feel good when I follow my plan.

Nutrition...what works for me and what doesn't." Planning aheadGoing to the grocery regularlyEating every 3 hours maxUsing bars or shakes 2 times per dayEating smaller more regular meals filled with a good blend of Prot/Carb/FatNot drinking wine...

“Nutrition: What Works for Me and What Doesn’t.” What works: When I write down and plan my meals for each day. • Having protein shakes or protein bars as a backup when quality food is not available. Quality snacks (like fruit) instead of junk food (chips, cookies, candy). Oatmeal as a meal alternative! Love the stuff. Balancing my meal proportions with protein, carbs and natural sweets. • Not skipping any of the six meals. Eating on schedule so I don’t get hungry during the course of the day. • Occasionally allowing myself to have a “free meal” or “free treat”. Paying close attention to nutritional labels when grocery shopping. Broiled or grilled lean meats (never fried or breaded). • Drinking at least 8 glasses of clean water each day. What doesn’t work: Not having fresh fruits and vegetables readily available. • Attending family gatherings or holiday meals without a back up plan for optional food choices. • Eating out of the product packaging or bag when snacking. • Skipping meals. Allowing myself to eat out of boredom. Eating when I’m not really hungry. Giving in to temptation. • Cereals or foods with high sugar high carb content. Skipping workouts. Not getting enough sleep. Sleeping too much. • Fast food restaurants. Soft drinks. During my second challenge I have concentrated more on learning strategies for how to maintain my weight loss rather than trying to continue any weight loss. So far, so good, and I’ve actually managed to lose more weight in the process. I’ve always found it easy to lose weight, keeping it off or maintaining the weight loss has been my biggest struggle. I honestly feel if I can learn to maintain my weight, the easier it will be to maintain the loss permanently. My ultimate goal is to find a comfort zone that allows me to maintain a healthier and leaner body for life. If I can develop strategies to help me stay focused and on track the better prepared I will be to face those moments of weakness with determination. I am still a big advocate of the protein shake as a meal option or snack choice. One thing I have discovered during round two is the need to read the nutritional labels on the protein shake packaging as well. Not all protein shacks are alike and some are downright loaded with mega carbs and calories. At my age, my body cannot handle loaded shakes. If I’m not careful I can gain weight by adding these highly loaded options to my daily plan. Rightlight and Myoplex are my favorite low carb choices for snack shakes while the GNC Muscle Meal shakes seemed to work well as a meal replacement option. I never take a “free day”. It just doesn’t work for me. Not only does it get me off track with food but the quilt factor affects me emotionally as well. Keeping my attitude as positive as possible is a key ingredient for keeping me focused and on track with my goals. I will “indulge” in what I call a free meal at least once or twice a week, but even then, I always try to make good choices or just taste what ever it is I am craving. I have always struggled with drinking enough water. It’s easy for me while working out at the gym but very hard when I’m at home or work. I do however force myself to drink as much as I can during the day. I have recently added “Roobus African Tea” to my liquid plan because of its nutritional and health benefits. From what I have researched it claims to be even better that green tea. The verdict is still out. As far as the “fast food” temptation goes I am doing quite well at keeping away from them. I do occasionally have to use a fast food restaurant for a meal while traveling but am choosing better choices while there. I do believe that my success depends on how well I educate myself about proper nutrition and health. It’s been quite a journey and I am looking forward to further progress. Greg

What works for me...planning, planning, planning! I plan all my meals everyday and leave the house with a full "lunch box" cooler. I do many lunch presentations during work hours and eat my lunch before my order arrives for the offices. It often catches some of the offices off-guard that I don't eat with them like many other reps, but other offices already know me and know how consistent I try to be with my plan. What also works is my view of my meals. Somehow eating what I pack in my cooler satisfies me at the time and when I am home on the weekends with the refridgerator as my "oyster", the same weekday foods don't sound appealing. I have to plan ahead even on the weekends so I don't go off-track. What doesn't work is putting any sugar in my mouth at any time...that will lead to sugar thoughts that need to be stifled until Sunday. On another note, I often wonder if the extra calorie meal is necessary every week as a metabolism reminder, or if only every few weeks would work just as well. Sometimes I fall into Free Day thinking it actually has a function in my weight loss, when maybe I could forego Free Day altogether with my metabolism running as efficiently as ever on a calorie deficit? If anyone has any input, please let me know. I have never felt better and can't wait to reach another level in my Transformation!

What works for me: making my food in the morning for the day. I start with a shake, then make three meals to take with me to work. This meals are very simple and there is not much too them. I like that. In the evening, when I get home, I will make something more elaborate and tastey, like something from EFL. Fat Free cottage cheese, tuna and greens, green shakes, fruit, and some form of cooked turkey is what I eat. Keeping a wall calendar with goals works for me. What doesn't work for me: I don't keep lists any more, nor do I journal. It may work for some, and I would totally encourage anyone who does that to keep doing that. In the first couple of weeks, I stopped journaling on paper and it just feels better to blog. When I write it down on transformation, i have access to it just about anywhere, and I don't have to carry that notebook with me everywhere I go.

What works for me? When I prepare my meals ahead of time. And am compltely focused on finishing 1 goal at a time.When I eat every 2 to 3 hrs and eat 5 to 6 small healthy meals and drink lots of water. Plus another think that works for me is the support on this site and Bill the motivating and inspiring text that I get on my phone. What doesn't work for me! When I don't plan my food ahead. When I try to to to many things at once. When I get distracted and I get a setback but I always bounce back even though at times it may be difficutl. And when I skip meals and get get low energy and get sluggish and lightheaded.

Aside from eating the right foods, at the right times, and in the right amounts. I have discovered that my biggest challenge is to sit down at the table (while at home) to eat meals with purpose and in peace. This is, by all means, the hardest habit to change but with the biggest impact on my success will become one of my biggest strengths.

What works for me: when i dont journal my food as i eat through the day i tend to either skip snacks/meals or eat too much. when i journal my food i stay on track and im much less likely to over eat or to forget a snack or meal. If i dont eat my protien and carbs together, but eat JUST a protien or JUST a carb i get hungry quicker. I stay fuller longer when i put my protiens and carbs together.

What works for me: Simple meals, with few ingredients. Lots of seasonal veggies and fruit - especially dark leafy greens. Lean meat, eggs, whole grains. Good fats: flax oil, fish oil, evoo, avocados. Drinking lots of water during the day. Eating small meals every 2-3 hours. This helps me stay alert and stay connected to my body. Cooking on Sundays and packing up individual portions for the work week. What doesn't work for me: Dairy and gluten. Refined sugar. Coffee. Not having food ready to go in the fridge. Leaving the house without a plan for what I'll eat when I'm out.

What works for me is planning..preparing and setting my kitchen up for SUCCESS! Eating for life is such a wonderful way to EAT! Staying away from processed foods and junk and sticking to the PLAN no matter what! THAT WORKS LOL Shari

Assignment #16 - Elevating Your Nutritional Wisdom I love this assignment. I joined Chris Winters group this 18 week challenge to specifically focus on this area and it has been such a blessing for me in my nutritional growth. When you take pictures of everything you eat you see the color in the food...or lack of it...and it causes you to add more...you want it to look better in the picture and you eat much more in the way of fruits and vegetables. This will carry me forward even without taking pictures for life...I now look at all my food like a "picture" and it has completely changed my perspective of it. Nothing feels better than eating clean!!! Nothing feels better than eating more nutritionally dense!!! The increase in energy and clarity that you gain is phenomenal. What works for me??? 1) Green shakes loaded with organic greens, frozen fruit, ground flax, maca, gogi berries, cocoa nibs, spirulina or chlorella and of course Rightlight! 2) Lots of raw colorful vegetable concoctions with beans and tuna/salmon/avocado tossed in with evoo and fresh lemon juice. 3) When eating out I always get healthy salads topped with either grilled salmon or chicken. 4) Emergency protein bars in a fix. 5) My new mantra...more green, more raw, more plants, more color, more living food, more super foods (antioxidents) , more whole grains, more good fats from flax ,avocado, olive oil, salmon and nuts, more greek yogurt, more beans, more nutritionally dense foods, more whole foods, more local foods 6) Planning What doesn't work for me? Not planning, fast food, processed food, empty calorie food, drinking too much, fried food, not enough fruits and vegies, sugar, skipping meals This 18 weeks has made me so much more nutritionally aware and I thank Chris Winters for being such a strong leader in this area. He is a gift to our community. Susan

What Works for Me (In under 3 minutes) Eating cleanly....simply not eating the junk. So I eat tuna, cottage chese, fruit, lean meat, veggies, and whole foods. I drink buckets of skinny milk, water and protein shakes. I eat every couple of hours I stock my fridge at home and work with lots of authorised foods so I dont have to buy fast food. I purchased a small cooler bag for the car and stock it with apples, saltanas, bananas, lite crackers, protein shakes to go and small packs of meat....so no more roadside bakeries for me.....I miss the vanilla slices...do you get them in the States...yum....I digress.... I have potein shake for breakfast.... Train before lunch..... Do tuna and cottage cheese for lunch.... Afternoon snack of fruit...... Dinner is small protein plus veggies..... Late snack is cut fruit...... Protein shake or a Chai Latte with all skinny milk before bed. I dont buy cookies, chocolate, ice cream or any other unauthorised foods in the groceries any more......three minutesis up....I have run out of time...but that was pretty much it. My Truths I have completely retrained my mind and body when it comes to food. As a result I have dropped over 25 pounds.... I take a moment before I eat to say a pray....it simply goes like this " May this food stenghten my body to allow me to be a better person and to be of service". Food has become the fuel than enables me to build a stronger body....this a good purpose....it is not there to fill in five minutes.....it is not a reward something good nor is it there to console me....it is fuel to serve the body. There was a time when the opposite to these truths ruled my day. So I fully appreciate how addictive food can be......I have a lot of sympathy for those who have not manged overeating or simply eating poorly....it takes time, support and education to overcome food addiction.....that is why this 18 week program is so important and why so many other quick fix solutions fail. Kindest wishes Stuart

Eating poorly is my white whale. I ought to weigh 350 pounds. If not for exercise and the grace of God I'm almost normal weight. I'lll start with what does NOT work for me. The great problem for me has been sugar, so, avoiding sugary foods of any kind is critical. Another key for me is to prepare for the times when I'm weak. Having good alternatives stocked away, and NOT having bad food in the house really helps. Lack of planning and thinking about eating too much cause me to lapse. What works. I keep a food journal with approximate calories consumed. It is quick, honest and revealing about how much I eat and need to eat. Protein. Whew, I love it. It knocks the edge off hunger for a long time. It is satisfying too. Portion control is another major factor. My mind had been trained to see improper portions as normal. Exercise. Understanding what it takes to use up a calorie is a good motivator to not over consume. FYI. I had a lot more items listed on my "What Not To Do" column which leads me to believe that I must never lose focus on that aspect while keeping my eyes squarely on the positive.

I must paln for the whole day so every evening i put in the food I am going to eat for the day into sparks people and calulate my calories, carbs fat and protien i am intaking for the day. I have this to look back on when the mealtime is here. I find it easier to feed my family when we are on the same page. So what I eat they eat. i choode meats that are low in fat like chic, steak, turkey, shrimp and leave out the fatty meat and get my fats form things like Almonds. I am kkeping the snack items out of the house. I don't have as much of them here to look and get cravings for.Over all I eat healthier food and feed the better foods to my children every chance I get.

What works for me: planning, preparation, whole food, homemade meals, fully balanced meals with calorie dense/nutrient rich foods, plenty of essential fats, staying spiritually fed (meditation, support community involvement, journaling, reading) so I don't crave "feel good" foods********What doesn't work: restricting calories, sugary foods, processed foods, floury foods, chips and snacky foods (too hard to stop at one ), eating too quickly.

I find that when I am scheduled and organized as far as my meals go so goes my nutrition. When I lack I become undisciplined.

I must follow my plan, eat on schedule and chart what I have eaten. Otherwise, I still eat mostly healthy foods, but l just never quit "grazing". Since I usually work out first thing in the morning, I have to be careful not to let my blood sugar drop during workouts so I put medium chain triglycerides in my water bottle. These are great for keeping my blood suger stabilized........ It is really important that I do not skip my protein shakes. They are really a high point in my eating program.......Also - I absolutely cannot keep certain impulse foods in the house. Walnuts are really healthy but I will eat the whole bag.

What works for me: PLAN PLAN PLAN PLAN!!!!! If I do not plan, I plan to fail. If I have my fridge, cupboards & even my car stocked with water & clean eats, I am good as gold. I feel empowered and in control, like I have super powers, a protective shield, and super strength to get through every day. ~ When my free day rolls around. . .all the foods I wished for during the week don't really appeal to me any more. So, I enjoy what sounds good, and I never eat anything just for the sake of eating it. Sounds silly, I know, but I used to eat tons of things, just because I wasn't allowed to have them on my clean days. What doesn't work for me: Not having a plan, Missing meals & filling in gaps with junk food or soda. It's like my personal kryptonite. I feel terrible inside and out after eating them. Old habit die hard. I must be stronger than the habit. . .I think that's called control.

My biggest problem is skipping meals, I try to pack my meals for the day so I do not forget to eat but Often even after I have packed my meals I get busy and just forget about eating. I also bring a big jug of water with me to work and classes, this really helps me, if I forget the water I often lack energy. ~ Tori

What works: Water and lots of it! ~ I feel lighter and stronger when my body gets what it NEEDS and not what it WANTS! ~ Seriously controlling my emotional eating. What doesn't work: Not eating my veggies! ~ Substituting meals with "healthy cereal"...uggg.... ~ increasing my protien portion when meals 2 and 4 get skipped because I forgot my snacks while I was out and about. The main thing I want to work on is getting my veggies in throughout the day. Thanks for making me come clean! :) ~Mel

For one, I have heartburn often, so when I eat well I feel so much better. What works for me is eating small meals often, having nutritional shakes, preparing and buying nutritional foods, eating egg white omlettes or oatmeal with apple in the mornings, supplying myself with nutrition bars when I am out, surrounding myself with healthy fruits and vegetables and overcoming the pressure of family and friends making fun over me taking so much time and questioning what I'm ordering at a restaurant. What doesn't work is poor planning, eating greasy foods like dunkin doughnts and frenchfries, eating lots of icecream, eating large portions, eatin out all the time, and saying"Its all right - I'll get back on track tomorrow".

Nutrition:What works for me. Plan, Plan, Plan....when I do I don't make mistakes. Log all meals. Keep meals correctly spaced so I don't get hungry and overeat. Keep my refrigerator full of good food....healthy snacks of fruits and vegetables. Keep protein drinks and bars handy when I'm out. Drink water as much as possible. Enjoy my free day and don't beat myself up if I mess up. These are the things that work best for me.

Nutrition-what works and what doesn"t-got to plan,preparing for the day helps a lot,having good food on hand is a bonus,lots of fruit and vegatables,reading lables and the newest thing for me is packing a small cooler in the truck,instead of stopping at Macdonalds,its still seems weird though. :)

What works for me~ Keeping healthy "ready-to-eat snacks (washed grapes) around-when I work out I drink a lot more water that day-healthy trail mixes (I like making diferent ones to save money and change the taste from week to week)!! What doesnt work- Having ANY junk food easy to find-keeping sodas around because they were on sale in abundance...... - $1 value menu@McDonalds(cheap but soooooo bad 4 me!!) Thanks ; )

What works for me? Eating five to six meals on six days a week and enjoying my free day on Saturdays is a weight management approach that works for me. Eating the smaller meals keeps my blood sugar balanced, which helps me sustain good energy levels throughout the day. Planning out dinners and EFL desserts for the week helps me stay on track. For the other meals, it works best for me to have a variety of EFL recipe ingredients on hand so that I can make choices within the range of healthy options. This flexibility affords me a little freedom and keeps me from rebelling against structure or getting bored with what I eat each day. I’ve learned ways to pull together healthy meals quickly at home, which keeps me away from fast food joints. Preparing double portions for dinner allows for leftovers and helps minimize food prep on a daily basis. I also hard boil eggs on Sunday nights and purchase turkey meatballs so that I can prepare some of my breakfasts and dinners more quickly during the week. My husband (who recently began his own transformation challenge) and I treat the free day as a day to really enjoy ourselves, which includes going out for breakfast and dinner dates and ordering whatever we want to eat! The free day concept also helps me delay impulses for unhealthy foods until Saturday and makes the EFL eating plan much more sustainable for me. Finally, accountability by recording what I eat each day on my blog helps me track my progress and keeps me honest in making healthy food choices when I am tempted to stray. What does not work for me? Eating candy on my free day (even in small portions) seems to hamper my weight loss. Eating large portions of food on free day makes me feel bloated and sluggish. Trying to plan every single meal out in advance does not work for me.

This assignment couldn't have more perfectly timed. I have really been tweaking my diet in the last week. Things that haven't been working: cheating, it's impossible to take one bite, not keeping the kitchen stocked with the healthy foods I like, processed sugar is never good and always leads to a crash later in the day. Things that are working: no more snitching I just feel so much better and of course less guilty, making sure that I get fresh colorful veggies at lunch and dinner, being more open minded to the healthy things I may not like that much sometimes I can change my mind. I'm finding that I'm getting really excited about eating healthy. Cutting out as much processed sugar as possible has been huge for me, and is something I really want to stick with. I feel soooo much better when I don't let myself sway on that one. I always crash in the afternoons when I have sugary stuff. Incorporating fresh bright colored veggies is something I'm really working on right now too. I'm finding that I'm feeling a little bit passionate about this healthy eating stuff, and that makes just a little excited. :)

What works for me: planning my meals every morning, eating 4-5 meals a day, making sure I have the healthy foods I need around the house, keeping my food environment clean, a positive can do it attitude. What doesn't work for me: no plan usually means no success, 6 meals makes me focus too much on food, free day-it can consume me so I take a free meal instead, perfection, so if I screw up I take a breath and move on from it instead of going on a binge.

Assignment #16 - What works for me? Well - I find that my ACCOUNTABILITY GROUP, with Leslie Groft leading us, if I post first thing in the morning - I stick to it. On days I don't post - I may slip a bit or forget a meal. There really is such great things in writing your thoughts down. Also - My Own PERSONAL GARDEN has been AWESOME! I planted a garden this year and have never eaten so many fresh fruits and veggies as I have this year. Not sure about winter time, but I am enjoying the health benefits of having fresh veggies all the time and incorporating them into EFL recipes. What doesn't work - Stocking my home with the same old stuff - and having some of the best foods become BORING to me> I have so much to choose from - I just need to make more of a conscious effort while shopping to not always buy the same items - because then I am eating the same things every day - and I love food too much to start not enjoying the good stuff! CRAVINGS for salty and sweet things still hound me at certain times, usual when I am stressed or bored. I'm working very hard on this. Thanks!

I really enjoyed getting a clear idea of what works for me during this round 2. What works for me: eat 6 meals a day 2 1/2-3hrs apartn 2) Sticking to the portions outlined in EFL, this satisfies me but doesn't let me get too much food and I believe it will be the way I drop fat in the near future 3) I like to plan the whole week of meals and then still making sure it works each day the night before 4) I love my new habit of drinking Chris's green shake for the first meal in the morning. 5) always avoiding my trigger foods to binge eating: chips, too much salad dressing, salted nuts, fast food, pizza, refined sugar ugh, they give me a stomach ache!! :(((, and artificial sweeteners. ^) I like to make sure I get enough in the morning (eating like a queen) then tapering to a princess and then to a pauper for dinner and dessert. What doesn't work: allowing myself to be careless about what I put into my body and not being aware. This week I'm going to pay attention to how I feel everyday in regards to how I nourish my body. I want to try eating before I go to social events and perhaps take free bites if I feel too left out. Today I feel like I look younger by eating this way, exercising, and changing from the inside out. I appreciate what Chris WInters said about being aware instead of just focusing on calories. That really helps me.

T2 If I eliminate bread…I lose weight. I am allergic to milk, so I should not be drinking Rightlights, but I do because I feel better, I just get gas. When I have a free day, I usually think of everything I really want to eat and end up eating things that I normally would not…like Apple Fritters. I like vegetables, if I beg, my husband gets fresh vegetables, if I would make a point of eating them all and not letting any go bad, I would not have to beg. I am allergic to egg whites, I should find an alternative protein. I cannot eat very much red meat without having trouble sleeping and have stomach aches. I get tired of meat. My husband fixes dinner and I don’t have to plan. That works for me. Six meals work for me, I don't get hungry and eat junk.

What works for me: (1) drinking a glass of water immediately after I wake up in the morning, and (2) shake for breakfast - the shake must be (a) 3/4 cup of large flake oatmeal cooked with 1 3/4 cups of water (b) 250ml cottage cheese (c) scoop of whey (d) tsp of essential oil. Plus 2 multivitamins and 1 vitamin C. What doesn't work: skipping breakfast.

What works? Planning ahead. Using other sample menus as a guide. Following my food plan for the day. What doesn't work? Not planning. Allowing myself to be side-tracked from others who insist "it's just this one time". That's it, in a nutshell. Nothing else comes to my mind.

Ok - that was fun. What works? eating from my personal list of yummy foods that are clean (that I cook and bake where I know the ingredients). Waiting an hour after a workout to eat. Listening to my body when it has a craving - I get cravings for bananas or broccoli or spinach. (I am not talking about smelling a fresh pizza where I work and craving it - that is just a temptation). Eating a carb with a protein makes me feel stronger and a solid fullness. I stay away from foods that make me feel bad like potato chips and pancakes and waffles. I bring food with me when I can instead of eating out on the run. What doesn't work? Eating sweets - I do not stop. Waiting too long to eat - I over eat then. Family vacations lead to the same old eating patterns and mind issues, it's awful!. Eating heavy foods like mashed potatoes and gravy or pizza unless I plan for the after feeling which is mostly not worth it. To sum up - I could learn to think of food more as fuel for this body. This thought exists - but not as thoroughly as it could. I am nuts eating in the evening - this has to be harnessed. Thanks, Bill. Cat

Here is my quickly scribbled list all mixed up together. Nutrition: What Works for Me and What Doesn’t.” (((Try to come up with at least a dozen phrases or sentences that describe what comes to mind when you’re asked what works and what doesn’t regarding this important Transformation topic.))) 1. Eating nutritional foods works 2. Scheduling times works 3. Having right foods available works 4. Having free day works 5. Limited planning actually works for me 6. Trying new foods works 7. Having condiments works 8. Finding alternatives of things I love to eat works 9. Going too long does not work 10. Eating too much bad stuff of free day makes me sick doesn’t work 11. One day off is great for my mind works 12. Work to feel happy about free day, but still have some guilt associated with my food choices on that day and esp. if I end up feeling sick. (DUH...right?)

What works for me...Remembering which wolf I am feeding. 1st I need to feed my spiritual wolf.Then I work out..Then I follow my plan,eat organic,6 meals a day including two shakes a day. I cook ahead and stick to basics. I am allergic to wheat,colorings,preservatives. I never used to pay attention to them much ans was not feeling well most of the time. I can do this.

I think is one has been the hardest for me to get under control..16 weeks in and I'm still messing up my nutrition. What works for me (when I actually do it) 1) planning 2) 1-2 shakes a day 3) 5-6 small meals 4) being prepared, having healthy food on hand 5) drinking water. What doesn't work. Obviously not planning. I drink WAY too much diet coke, I sneak an unauthorized meal here and there during the week thinking that it won't matter.

What works for me: 1. 5-6 meals a day 2. “real” food, not processed 3. No meat 4. Small portions 5. The existence of free day 6. Forgiving myself when I screw up 7. Drinking lots of water ************************************************ What doesn’t work for me: 1. Over-eating 2. Getting off schedule 3. People who are food pushers 4. Junk food 5. Going crazy on free day 6. Too many diet sodas 7. Caring what other people think about my food choices

Planning is key, On my really busy days, its so easy to slip.... maybe an appointment takes longer than expected... easily can miss a meal. So I plan on having a nutrinonal bar or a shake with me and slip it in with a quick break. The right environment is key, if I go to a friends for a cook out... I have to bring a few prepared items to munch on... I can take what they are preparing and work with it, offer to bring vegetables, etc. Its also hard to pass on acholic beverages during a hot summer day, I admit one in awhile I'ld sip on a beer... but in moderation its fine, for as lean as I have been eating. Slipping once in awhile won't hurt..... I just make sure I don't "slip" too often. What doesnt work, is not having enough protien before I head out in the morning... I can definately feel "shaky" if I dont have a well balanced breakfast. Slacking on water intake is noticeable too, one in awhile I'd get to busy and hold off on water... and would notice a headache in the evening. Another Great Topic!

Week 16 What works for me.... 1. working with Jerome Plantman0819. 2. staying part of Joe Pimental's two groups 3. throwing oout food that is toxic or binge tempting. 4. eating oatmeal and egg white for bk most days. 5. having a copy of the efl for ideas. 6. having a right lite shake with fruit most days. 7. enjoying a free day so that other 6 are solid. 8. logging my food and exercise What doesn't work 1. having pure protein bars unless absolute emergency 2. having 1/2 baked potato more than 1x/week 3. eating tomato, vinegar or acid based products due to reflux. 4. drinking coffee is also not a go 5. using a scale for measuring better to eyeball it. 6. eating turkey sandwich as it doesn't fill me up.

What works: 1) planning, planning, planning- and then sticking to the plan. I have been derailed so many times from a lack of planning. It is essential for my success and health. 2) free days- my one day a week to eat whatever I want whenever I want allows me to satisfy cravings. I just need to make sure I limit it to one day and not have a free meal here and there to equal a day because it never does.

What works for me: 1. Planning...always plan meals at least 24 hrs in advance 2. Keep it simple. few ingredients, minimal time 3. Remember that meals are just large enough to tie me over for 2-3 hours 4. Chew my calories....if a shake is in the plan freeze it with fruit so that it takes time to ingest Thanks Bill!

What works for me: 1 - Free day – means nothing is off limits… I just need to wait until free day. Allows me to cook food I love, celebrate "food holidays", and works like aversion therapy… I eat what I’ve been craving… it’s never as good as I think it’s going to be, and I feel like garbage and then it’s easy to stay on track the next 6 days 2 - nutrition shakes (2-3 a day) – I do a big one (Myoplex Original or Right Nutrition) in the morning, 1 hr after I work out. I’ll have a 2nd (Lite) mid morning, and then a 3rd (Lite again) mid afternoon. They’re quick, they’re easy, and very satisfying. And they stave off hunger, 3- VARIETY! This was a big change for me in this challenge. I was living on cottage cheese and cereal before. I re-read EFL for this challenge and realized how much my body really needed the variety, so I’ve integrated a lot more fruit, a lot more vegetables, and lot fewer grains. I noticed a difference almost immediately. 4 - Planning my meals for the week. Free day is usually Saturday, and come Sunday morning, I am flat ready to get after it. That’s when I make my menu and my shopping list. By 9am Sunday, I know what I’m going to eat all week. 5 - Preparing my own meals – I simply don’t trust restaurants. I find too many people who don’t understand what a healthy balanced meal is. I prepare the food I eat. That way, I know EXACTLY how it’s prepared and what’s in it. 6 - six meals a day… this has me eating before I am hungry. And it’s easy to eat to satiety this way. I have to remind myself to eat. The only time I am hungry is free day, and it’s because I eat garbage, and I never get that “satisfied” feeling. 6 small meals that all have a portion of protein are just magical to me. That healthy protein keeps telling my brain I’m not hungry. And if I’m not hungry, I don’t overeat and I’m not as concerned about taste. What DOESN’T work for me: 1- Trying to do a “free meal” in a given day. It’s too much of a “tease” for me, and I just slip and there goes the whole day, 2- Missing a workout. If I don’t start my day with a workout, I am instantly craving garbage. Working out primes my body for the day, and it makes me crave those healthy, smaller meals. 3 - Counting calories. I’m just not that detail-oriented. I like counting portions, fists. That’s easy to me and there’s no guess-work. 4 - Starving myself. I HATE being hungry. I see these people starving themselves to where they’re tired all the time or even fainting. No thanks! I like my energy and my vigor. I’ve been diligent during this challenge, and other than free days, I have NEVER been hungry, not even once. THANKS for the guidance Bill!

Assignment # 16 Nutritional Excellence~ I wrote down 10 things that came to mind about my nutritional program, and HIGHLIGHTED IN BOLD five that I feel will make the biggest impact on my Round 2 Transformation and successful outcome. 1. I eat too much good fat (in nuts). Limit to 1 oz. per day for Omega 3's. 2. Getting sugar(s)-free has been the biggest blessing in my life. 3. I need to find a good afternoon Meal # 4 and possibly alter Meal # 2. (Add a Protein shake(s)). 4. I need a lot more green vegetables. 5. I need to cut back on my salt intake. 6. I need to analyze each and every food choice carefully and make sure every item is PRIME nutrition. Compare nutrients. 7. I need to find some good whole grain options that work for my system (allergies). 8. I don't miss drinking alcohol or eating sugar and all. I don't even crave it anymore. 9. I need to drink more water. 10.Plain air-popped popcorn is OK.

Nutrition: What Works for Me and What Doesn't What doesn't: 1. Not planning what I am going to eat for the day. 2. Not getting enough sleep. 3. Not preparing my kitchen with healthy foods. 4. Not giving thought to everything I put into my body. 5. Not allowing myself a free day. What does: 1. Following the eating for life method, nothing more and nothing less. 2. Making sure I have protein with every meal. 3. Replacing at least two meals with bars or shakes. 4. Always having my go to staples available in my kitchen. 5. Taking the time to plan carefully when I am going to be traveling. 6. Having a bar in my purse for unplanned situations that arise. 7. Eating most of my meals at home. 8. Making sure I drink plenty of water.

Nutrition: What works for me and what doesn't work. A couple of things that come to mind is that when I eat correctly i feel great throughout the whole day and when I don't I feel bad. I sleep better when I eat correctly. When I plan my meals it is very easy for me to stick to the plan. One problem is when life happens and change is put in place. I find that I have a contingency plan for eating when my first plan fails and I forgot something or someone wants to go to a local rest to eat. Grilled Chicken Salads work well for me as a meal at a rest. I found that eliminating sodas and other bad foods I feel 100% better. When I get busy and skip a meal or a snack, I find myself getting very tired. Today was an example of that. I got sleepy in the late afternoon. Another thought that comes to mind is that the free day is not to be abused. I abused a free day and I got sick to my stomach. I had eaten onion rings and a hamburger and had some cake and found out that I can not do that without bad consequences. I found out that if I drink water every 5 minutes during my training I have a much better workout. I would say I use Discipline and Determination to stay focused on the objective of becoming healthier. I am listening to the show right now. Yes it is hot and WATER is the best way to hydrate yourself, so drink plenty and then some.

What Works: Planning, positive mindset, believing in me, being true to me, mediate each morning, staying motiviated, and being inspired by others who are transforming. What Doesn't Work: Being lazy, too much TV, not getting 7.5 hours sleep, and not concentrating on what I want out of life.

What works for me is #1 Planning: #2 Having a list of standard staples. I have a standard list of freezer, refrigerator and pantry staples. Having standard staples lowers confusion and keeps things from being overly complicated. I have figured out that we are all creatures of habit. Some would say that they couldn't eat the same things over and over again week after week. I say "Yes, you can!, you already do!" For instance, if you like spaghetti, you probably have it at least once a week. Well you still can, you just have to alter the ingredient's a bit. i.e. I use no salt tomato sauce, whole wheat pasta and at least 93% lean ground beef. You just have to recognize what it is that you typically eat and alter it a little to make it healthier. I found that cooking standard foods in batches about every three days works best for me. I personally won't eat anything that has been in my fridge for more than about 3-4 days with the exception of fresh fruits, fresh vegetables and condiments of course. To see my staples list and how I prepare, please visit my profile and read my assignment #16. What doesn't work: being unprepared and without the standard staples.

Nutritional Wisdom Works for Me: Right Foods Right Protein Right Recipe Good Carbs Healthy Foods Water Simple Not extreme Eat healthy and not starve Balance Not Working for Me Skipping meals Not preparing meals To long betwen meals Sugar Large portions Soft drinks

What is working for me: Making eating a priority. Having fresh food in the house. Writing down what I really eat. Setting an alarm or meeting notice so I remember to eat. Planning no excuse days – plan and do the plan no matter what feels so good. Dinner from the BFL book. Juicing in the morning with fruit and adding RITE mix. Not having certain foods in the house or setting my mind that it’s Michael’s and I’m not going to take something that is his. Nuts – easy, portable protein. Yogurt – keeps digestion running smoothly – especially with all this extra protein. What’s not working: Eating 6 times a day – I’m always thinking about food. Fixing dinner every night. Taking time to prep a day’s worth of food that isn’t going to spoil in the hot car. Watching Michael eat a bag of chips when he comes home – the only time we actually get to talk so need to figure out how to get the chat time without the chips. Portion control – just haven’t determined this is important enough to actually do it. I am seeing a slow, but study conversion in the way I think about food. I still feel it’s a bit of a pain to have to eat at all – the planning, shopping, prep’ing, cleaning. AND there are occasions when the food is so good, I enjoy the way it makes me feel more than the trouble it took to get to my plate. This is a health path for me. Food is not the enemy.

Nutritionally, the things that work for me are the SIMPLE ones. What works for me are basic whole foods with a minimum of processing- and a whole lot of nutrients. I like fresh blueberries and a side of string cheese. I like fresh spinach lightly cooked with a nice salmon steak. I like a cold glass of water with a bit of lemon juice. I like simplicity. What doesn't work for me: processed foods that are touted to be "balanced" and "healthy" until you read the label and find-out about all of the chemicals that were added for in order to preserve it for packaging- and all of the fillers that were added in order to make the stuff somewhat edible. No thanks!!

Works: Planning, preparing, being intentional, timing meals, understanding quality calories, right environment, supplements Doesn’t work: Accidental eating, bad environment (junk food at home), failing to plan ** pretty easy and pretty frustrating when I dont follow it from time to time.

Things that work: Planning, having the right foods around, and eating 5-6 small meals per day. Things that don't work: Eating carelessly, and waiting too long between meals. This is just common sense, but I am amazed I still mess it up! Peace. Steve

What works and doesn't work for me when it comes to my nutrition... Works for Me: Having nutritional shakes available wherever I go * Plan- ning meals * Healthy grocery shopping * Taking a bottle of water with me every where I go * Using my free day whenever something pops up during the week that is worth me splurging on... Doesn't Work for Me: Not journaling - I seem to skip a meal or two * Not having a proactive awareness of how crummy a huge unhealthy meal will really feel until it's too late...

KIS! Keep it SIMPLE! Routine, the foods you eat, the items you buy, who has them cheaper or offers more sales, and when the best time to shop is. (Late at niht, when you don't have to spend time in long lines) I've got this down to a science now. I can answer all of these questions about the four markets in my area. BE PREPARED at all times. NEVER, I mean NEVER, not even on weekends, leave home without FOOD/WATER! I always spent all my time working, fussing to get ready, even on weekends, that by the time I got out the door, I was already starving but had so many errands to run, and hunger builds when you run errands! My moods would shift, I would run low on patience, and too much time was spent trying to find a place, nearby, with a healthy enough choice and that I could afford. Way more negative energy was spent doing that, than now where I bring my own menu, always have a salad with protein, water, supplements, and usually I have a protein drink in my hand as I'm going out the door! Anyone who see's my EAS, square black insulated bag, always says I'm sooo organized!No-one I know does that, not even trainers at my gym! I'm proud of that positive change that I have made! Very proud! What doesn't work is leaving home empty handed, ever! Running out of supplements or food at home. Eating excessively, especially on weekends, eating too much sugar, grains, caffeine, or BREAD!!!!! I love my body now and I want to stop HURTING it like I made a habit of before! Not really knowing how to stop, how to change, or how to get the results I desired if I made the effort to change! "I wish YOU my kind of success!" A scene from Jerry McGuire! I still LOVE that movie! Caring hugs from California and prayers that you are able to work it out!.....Demi

Assignment # 16 The things I have learned that work best for me are. 1. Planning my meals before I do my weekly shopping. That way, I know I have everything I need and won’t turn to something I shouldn’t just because I don’t have the right foods in my house. . 2. Writing my meal plan in my journal each Sunday before I start a new week. It leaves me time on other evenings to play with my son. 3. Making my next day’s meals the night before. I make all of my shakes, snacks and etc. the evening before so I have the extra sleep in the morning before work. 4. Writing each meal down when I’m done. I know how my timing is looking that way and it helps keep track of my water consumption also. 5. Having any junk food in the house is just asking for trouble. Typically I’m good, but lately, I can’t stay away from it. So, the junk cupboard is getting an over haul. Any of the above if not followed through will usually make my day much harder. Not planning my meals and following my list usually means things in my cart that are not authorized. And my journal I’ve learned is crucial to my success. It takes all the thinking out of it so I can concentrate on work or my household. The other thing I have noticed that is tough for me is the weekends. Typically, I am so tired from the week, I try to use the weekends to sleep in a little. But, it’s a delicate balance. If I sleep in too late, I never seem to find enough time to space out my meals without eating late at night. The weekends are still really tough for me. Also, if I am running around with appointments or meetings, I sometimes just can’t whip out a shake or tub of cottage cheese and it can through me off. In the end, I now know what it takes to stay on course. I’ve learned by a lot of mistakes. I also know if I miss a meal due to appointments or whatever, to just pick up the pieces and carry on. But… write in down in my journal and why.

Lean, clean, and green!! That is my motto and it works for me. One of the best tips to keep me on the steady, nutritional trail is preparation. Six meals are not always easy to consume when you’re working a full-time job and a have a busy lifestyle. I keep healthy snacks in my purse, my desk, and in my car to keep from missing a meal and then binging later. Also, what works is remembering my portions….palm-sized protein or lean meat, fist-sized carb, and 2-hand full of wonderful energizing veggies or greens. What doesn’t work is not getting enough protein in each meal and not drinking enough water!! Eat to live not live to eat. Bill Phillips

Two things that have been immensely helpful to me are packing a lunch and being aware of my portion sizes. I bring my lunch, snacks, and water bottle with me to work each day so that I don't have to think about making healthy choices amidst food court options. My water bottle also helps me determine I'm getting enough water and curb false cravings when I'm not truly hungry. Becoming aware of proper portion sizes has been a huge contributor to my success. I never really knew what proper portions were before and exactly how much I was taking-in. Using measuring cups, splitting-up meals when dining out, and staying within recommended serving sizes has been invaluble to me on this journey.

Planning works for me, Plan plan plan,,, Measure measure...Also the right environment. I have absolutely no will power when it comes to food if I am hungry. I will grab the first and easiest thing I can find. I have to keep my house clear of food I should and can't eat(wheat allergy)sugar craving., and full of things I can. KISS...is my motto. Almost every night we grill something and eat a salad. I also struggle with insulin resistance so my carbs have to be low glycemic. I eat blueberries in shakes, strawberries, sweet potato in small amounts. My favorite proteins are chicken , salmon,lean venison and beef,turkey,sardines, shakes and protein packets. I keep protein bars for emergencies when we are out and there is nothing else. Like lazagna or pies....saves me.

What works? Planning 3 meals that include a protein, a carbohydrate, and veggies, and 3 protein bars or protein shakes. Keeping the meals in proper portions and having the knowledge to pick the right foods along with a daily dose of vitamins with lots of water keeps me going. What doesn't work? Not eating, which causes me to eat to much or eat the wrong foods to late in the day. Sometimes I drink way to much coffee and I also find myself not having the knowledge of what to eat to change up my meals. Thanks for the topic Bill. Scott

Doesn't work Leaving meal planning up to someone else Blaming that person when I allow those choices to be made for me What works! Having many healthy choices on hand Thinking about meals the night before Making all the same foods for the family Having the same thing for breakfast everyday Having snacks that are transportable Drinking 120 ounces of water a day Sometimes flavoring the water when I get bored with plain Reminding myself that food is fuel not entertainment Lots of salad and fresh fruit

What works for me is plannng my meals out head of time I use the BLF recipes & I drink my water plus exceriseing key element for me. I love the way I feel now. What does work ios shopping w/o my list , I don't buy junk food & when I get sad I reach for a cup of soy milk or a myplex shake...Ready for the next Challage Bill.

NUTRITION...What Works For Me And What Doesn't: What works is planning my meals, basing my meals around my protein source, eating fresh, including 2 protein shakes, packing my food for the day and pre-portioning weekend foods, drinking 3 quarts or more of water, eating enough food to have a great fitness program, including fats, trusting myself with my intake, allowing a sensible craving on Free Days. What doesn't work is calorie restriction, too much packaged foods, elimiating fats for fear of calories, not having a plan for intake, and eating too many sugar substitutes. What a great reflective assignment, Bill, thank you! I am trusting myself and my nutrition needs.

The truth is hard to accept but vital for growth......Truth ---- I can NOT have milk products or whole wheat products. I love flavor, spices, hot spicy foods. I like texture and substance. I think clearly on water!! I get energy from decaf flavored tea. I love Soy shakes with fruit. I must eat breakfast. I must go grocery shopping regularly. I need variety. I must take time for meal planning, meal fixing, and meal eating. I must eat 5-6 meals per day to stay on track. This process is eye opening and insightful. Regardless of whether or not I want to admit what works for my body it is the TRUTH.....coming to grips with this truth is the most important part of this exercise for me.

NUTRITION: What Works For Me And What Doesn’t. WORKS - vs - DOESN’T / fresh - vs - stale / live (enzymes) - vs - dead (enzymes) / high water content - vs - cooked, dry, no water / green protein shakes - vs - chips, salty food / homemade bean sprouts - vs - refried beans / high water content fruits - vs - high sugar content dried fruits / uncooked, fresh veggies - vs - microwaved, frozen veggies / a few germinated nuts - vs - too many dry roasted nuts / tracking meals - vs - not keeping track / more filtered water - vs - more coffee / focus on health - vs - focus on instant gratification / creating meals I love - vs - eating whatever’s filling, fast & easy / vibrant color foods - vs - neutral color foods / flavor - vs - bland / fulfilled - vs - stuffed. So, what I found by doing this exercise is that I like water, I like eating foods with living enzymes, I like vibrant colors and flavors, I do better when I track what I eat and look for fulfillment rather than temporary pleasures. I also learned that I do not have the leeway in food that others appear to have. If I eat less than healthy foods, my health is less. In fact, my immune system goes down and I get sick. The fun part, is that I have found foods I genuinely love that support my health, for eating at home, eating on the road, and eating in restaurants. This feels like an every day miracle to me. Goodness and good thoughts your way, Debby

Water is the foundation for me. If I don't start my day with 2 cups of water, I miss a great opportunity to start the day with energy. Lots of fresh produce is the next powerful weapon for me; as long as the fridge is full of fruits and vegies, my diet planning falls into place easily. Sugar is poison to me; one bit of sugar is my downfall. The office is the most dangerous place for me to fall off my diet - so many community sweet treats always on hand (and lots of stress and negativity, too!). I could start a powerful transformation at the office by bringing in healthy community treats!

1. Planning ahead of time- I look at my EFL book and make a menu and list the ingredients I will need when shopping 2. Shopping after eating- I make better choices 3. Protein, protein, protein 4. Making my lunch a head of time 5. Leave the unhealthy snacks at the store 6. Eating every 3 hours is essential for me 7. Keep shake mixes and a mixer in my car 8. Water Water, Water- I can’t get enough 9. Greek yogurt and fresh fruit 10. Skipping meals is a huge downfall for me 11. Believing the lie “just a little won’t hurt” 12. Eating out – way to much salt even in healthier choices 13. Popcorn is one of my biggest weakness, I am learning I must stay away from it at this time

When I plan ahead I am more likely to stay on track with my nutrition. When I eat unhealthy food it makes me stomach sick and lethargic. I am less likely to binge when I eat nurtrition shakes/healthy meals every 2-3 hrs. I tend to binge when I have unheathy food nearby. When I incorporate new recipies into my meal plan it causes me to enjoy eating clean more and gravitate towards it. When I eat clean I have more energy, mental clarity, I am more productive and plain just feel better. When I eat large portions I feel bloated and overall just crappy

What works for me: Planning tomorrow’s nutrition today. Eating a variety of healthy foods without repeatedly getting bogged down on the same ones. Planning ahead for work travel. Buying only what I need for a few days at the store (especially perishables). Choose meal replacements wisely; don’t overuse them. Quite frankly I’m such a creature of habit. I could honestly eat the same things for each meal every day and not get tired of it…at least for a month or 2 anyway. My wife would throw me out for that, however, so we spice it up. Every night after we get the kids to bed I’m in the kitchen planning out the next day. Sundays are saved for making healthy whole grain (protein fortified) muffins and a large batch of protein fortified oatmeal for the week. This allows me to divide out what I need for a specific day quickly. For days that I have to travel, I’m on the internet the day before planning out (A) where I’m going to stay if it is an overnight trip, (B) my stay must be in close proximity to a gym that I can use, and (C) I try to stay close to a Greenwise or a Whole Foods market. This allows me to go in once I get checked in and grab a few things that I know will be good for me. What doesn’t work for me is planning an entire week’s worth of meals…I’m on the go too much and I can’t stick to it. I end up eating more meal replacements sometimes when I’m traveling, and I don’t like that. If I’ve taken in a shake and 2 bars or vice versa I feel like I’ve taken in too much “artificial food”. I want to take Assignment 16 one step further and add “What I need to improve on”: and this is incorporating more raw, colorful foods into my diet. I feel that I get a decent amount of veggies in, but most of the time I find that I’m sautéing them in olive oil or coconut oil. I need to get better about this, and this is one of my goals that I’ve been working on that I will carry into T-2! ---Eric

for nutrition, what works best for me is planning out my meals, not having anything we can't eat in the house (except on free day) and right light shakes.

This was a strange assignment for me. I have yet, in 15-weeks "gone off the nutrition wagon". I have not had one day where I induldged. Since I committed to T I haven't even felt the desire or need to do so; however, I thought, with this assignment I'd do an experiment. The worst thing for me to eat (and the hardest thing I've ever overcome) is Popcorn. I follow the Blood-Type diet for optimal nutrition and corn, in any form, is not only "bad" for me but an adiction. I'm terribley allergic to it but once I start eating it I can't stop. So, yesterday we went to the movies, I ordered a medium bag of popcorn (no butter...yuck!) and a box of Raisenets (I dump them into the popcorn). For me this is the ultimate "foodie" addiction. I ate the whole thing! Suffice it to say, it was not a good night or morning. I won't grose you out with details. This really helped me to SEE that T is truly working miracles in my life. It is has given me the focus to stay on a healthy couorse...that incorporates ALL I need dietarily. I will not be doing that again...no matter the assignment but it was a great way to confirm what I already know...T WORKS!

Planning is definitely the way to go for me. I find that If I plan to buy foods for the week that are approved and nothing that is not, I can make meals daily from that. Of course I have to plan it so it doesn't run out and I can match healthy carbs with protein. It only works if I prepare every meal for every one. There are no side trackers in my home. everyone is on the same meal plan. It doesn't work to have snacks I like in my home. I have to literally save it for free day and then get rid of it all before the next day. There are some things my kids like that I can resist and I allow those in the home during the week but no Oreo's!!

First and foremost what works for me with nutrition is PLANNING!! If I plan well, everything else with my nutrition for the week falls into place. When I don't plan, my week of nutrition is not as successful. Other things that work for me is taking a day and cooking most of my meals for the week and then keeping those meals simple usually by using the Eating-for-Life book recipes. I also try to have at least 1 Right Light shake everyday. One last thing that works for me is having and maintaining the good/healthy environment in the kitchen for my nutrition, no junk food in the house. :-) --Brandie

WHAT WORKS FOR ME. Well being a Mather of 7 children, a wife, a care giver, a cook, and being responsible for 3 doges, 2 cats, 12 fish, 1 genie pig, 1 hamster, 2 pigeons, and all my children’s friends. Hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm what works is to do transformation when they are all sleeping shhhhhhhhh. That part was fun I am a wonder woman, well the things that work are Getting to bed by 10: pm, Getting up by 5:30 am, Doing my workout for 30 min, Getting my kids off to school, Then working out for another 30 min, Doing my accountability with deb and georgeann, Making my salad for 2 of my mils, Getting my prow ten drinks made, Journaling, Taking water to work with me. Reminding myself that I am the first on my list to take care of, What does not work? When I don’t have prow ten it throws my routine off If I don’t have veggies in my fridge (I don’t stay on task), If I stay up to late, I am too grumpy and hard on my self If I don’t hold myself accountable to someone then I have way too many excuses, If I don’t do my workouts I don’t feel good about myself, I need to journal so I can go back throw my day and see my progress I love supporting and being supported it makes a (BIG) impact on my transformation Love and light *karla Edit | Delete May 14, 2009 | comments (0) | Uncategorized Comments Add Your Comment

WHAT WORKS FOR ME. Well being a Mather of 7 children, a wife, a care giver, a cook, and being responsible for 3 doges, 2 cats, 12 fish, 1 genie pig, 1 hamster, 2 pigeons, and all my children’s friends. Hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm what works is to do transformation when they are all sleeping shhhhhhhhh. That part was fun I am a wonder woman, well the things that work are Getting to bed by 10: pm, Getting up by 5:30 am, Doing my workout for 30 min, Getting my kids off to school, Then working out for another 30 min, Doing my accountability with deb and georgeann, Making my salad for 2 of my mils, Getting my prow ten drinks made, Journaling, Taking water to work with me. Reminding myself that I am the first on my list to take care of, What does not work? When I don’t have prow ten it throws my routine off If I don’t have veggies in my fridge (I don’t stay on task), If I stay up to late, I am too grumpy and hard on my self If I don’t hold myself accountable to someone then I have way too many excuses, If I don’t do my workouts I don’t feel good about myself, I need to journal so I can go back throw my day and see my progress I love supporting and being supported it makes a (BIG) impact on my transformation Love and light *karla Edit | Delete May 14, 2009 | comments (0) | Uncategorized Comments Add Your Comment

What works for me= planing my meals + workouts having everything ready to go with a smile, flowing the plan, Praying. What doesn't work for me emotional eating, skipping meals,eating bad when company is in town.

What works for me? Planning, planning, and more planning. If I plan my meals for the next day, I don't have to think. If I stick to the schedule, I don't get hungry and end up getting out of control. Also, eating as much raw food as I can. The closer to the earth it is, the better it works for me. I try to keep things simple and appreciate the taste of the food instead of the taste of whatever sauce I used to use. Shakes also work for me. I can't eat enough solid food to keep up with my needs. I end up feeling full and sluggish. If I use two shakes a day, then I can get my nutritional needs in no problem. What doesn't work for me? Skipping meals. If I skip a meal, I end up binging because I get too hungry and lose control. Eating out does not work for me. I have asked to have foods prepared in a healthy manner, but I still end up getting sauces or marinades that just don't work for me. If I prepare the food, then I know what is in it. Free day doesn't work for me. If I let myself go crazy for a whole day, it can take me a couple of days to feel good again. I have changed it to be a free meal each week. I find that if I just eat one meal off plan, I can recover more quickly.

What works: Planning menus, cooking ahead of time, drinking only water during the day other than 2 cups of coffee in the morning; eating every three hours, portion control, balancing proteins and carbs, getting plenty of essential fats (salmon, olive oil). Also, keeping dry cereal and fruit on hand for late-night cravings. What doesn't work: Failure to plan, keeping Free Day foods around after free day, skipping meals, over eating, and when I don't get enough essential fats it feels like I crave the bad ones more. Also, over-indulging on Free Day is just not happening any more. A half-cup of ice cream is way more enjoyable now than a half-gallon used to be. =)

So I went through and I spent three minutes listing the things that come to mind when I see Nutrition: What works for me and what doesn't. I then went back and circled the primary points that are pure truth to me. Her is my insight on the primary points: 1. Planning on Sundays - this is a big one for me and sets the tone for my whole week. I need to spend time on Sunday going through my recipies and planning my dinner meals. Then I need to make a shopping list and go shopping for the right foods. If I plan my meals I know what to expect and I have all of the necessary ingredients. This affects every single item that follows. 2. Pack my lunch the night before work - I purchased this niftey container that I make my salads in. It has little containers that take care of portion control. When I make my salad the night before it means one less thing for me to do or forget to do in the morning. I put all of my snacks and lunch together in the fridge - with my water so in the morning I can pull it out and go! 3. Have appropriate snacks at work - appropriate snacks would include single serving cottage cheese, apple, yogurt, carrots. When I do not have the appropriate snack I end up eating the granola bars I buy for the kids, which are okay, but not the best choice. Or worse afterschool if I don't have my snack I will break into the chocolate m and m's I bought for the kids - or Skittles or Starburst and eat them one after the other. If I have my own snack I don't even consider those options. On another note - changing my environment I only buy lollypops now for the kids, I had the m and m's and skittles for a lesson on circle graphs. I don't eat the lollypops! 4. Have something planned for snack when I get home from work - This is my killer time, the bewitching time - If I hit the gym the Right Light shake is a good option, but when I am not leaving work on time I don't work out and then I get myself in trouble. So having healthy options is a must. 5. Make dinner - planning, planning, planning when I spend time planning I make dinner and then I eat healthy. These are the tips that really need to be followed in order for me to be successful. BJ

Assignment #16 Nutrition...What works for me.......Right shakes...That is at the top of my list.( I am not saying this for brownie points.:)..(Brownies don't work for me!he,he ;) I am saying this because it has truly been a staple in my diet and has saved me from eating naughty foods many times, when I am hungry! I love to have the shakes around, because I am not very good at planning things ahead. I used alot of right shakes at the end of my challange to help me lean up and I KNOW that alot of my weight loss success came from having anywhere from 2-4 shakes a day. Ezekial bread works for me...I love having that with egg whites in the morning. It is so healthy and it doesn't make you puffy like regular bread! Smart balance butter is the bomb! It has your omegas in it...I use it on my toast. Eating REALLY clean during the week and then loosening up on the weekends worked for me as long as I wasn't eating sugar...I would let my self eat bigger portions of healthy foods on the weekend and Mexican food. What didn't work for me????......Sugar and things with msg... because it gets me in the craving mode again so I would try to not splurge to much on it on my free days.. All or nothing mentality doesn't work for me...because I was not perfect with my eating. I had to do my best and then if I messed up....It was all good.... I wouldn't beat myself up like I used to.... I would just keep going and do what I needed to do, to get myself to where I wanted to be physically. Progress not perfection. Right Bill! :)

What works for me nutritionally: 1. Keep it simple, simple, simple. 2. Make quick stops to the store SEVERAL times a week, ensuring quick, healthy, available foods. 3. Protein Shakes 2x a day. 4. Not expecting my family to be down with the same meals that i eat. 5. Having 2-3 meals that I eat several times a week that I love and fill me up, making the need to "think" about what to eat almost non-existent. 6. Eating my larger, more filling meals in the mornings and early afternoons. 7. Keeping a mental note of the things that I want to eat on my free day. Ooh that sounds good, I'll have it on Sat. That way I didn't feel deprived, just in control. 8. Starting my program very simple with food and slowly adding in things that I could do from looking at what others were doing on T.com 9. Stop thinking about food so much and focus on relationships, feelings, and quality of life. 10. Keeping food in my purse and car. Things that don't work for me: 1. Making elaborate menus 2. Trying to cook large meals 3. Changing my whole families eating habits on the first round. This will be a goal for round 2. Focusing on me was all I could think about in round 1, with only small changes to my families diet. 4. Eating out on days that are not "free days". I did get better at it throughout the challenge, but I prefer to not do it at all. 5. Having candles burning that smell like food. (I'm not kidding) 6. Trying to drink too many meals (too many shakes) 7. Protein bars would often trigger food cravings. 8. Not being honest with my emotions. Whenever I would try not to be upset when I really was, I would immediately want to eat. I did a lot better if I just said what I was thinking in a kind way, sometimes I wasn't so kind --I will get better in round 2. 9. Trying to do too many changes. I would see other people doing really cool diet things, but they can get overwhelming thinking that you should be doing all of it too. One baby step at a time worked better for me.

Assignment #16 Elvauating Nutritional Wisdom Nutrition: What Works for Me and What Doesn't: What works: Setting my alarm to remind me to eat every 3 hours Getting up early and working out on empty stomach Drinking Shakes 3 times a day Eating Oatmeal at least once a day with protein Eating raw veggies vs. cooked ones Loving my water bottle (it works for me :)) Green Tea Stir ins for my water Eating cottage cheese and peaches Having my fridge stocked with clean eats Protein Power Balls Making Dinner for family from Eating for Life Keeping trigger foods out of the house (reeses mini cups, m&ms) Keeping a protein bar in my purse for emergencies What Doesn't work: Not having food on hand when I'm ready to nosh Forgetting my water Eggs (unless its in egg salad) Missing meals makes me ravished and ready to eat my right arm by 4 pm Going out to eat with my family for lunch

What works What doesn’t work 1. Planning my day the night before 1. Peanut butter 2. Not stressing over what I did eat or didn’t eat 2. Going to an all you can eat restaurant 3. A workout where I hit my 10 ( exercise curbs my appetite) 3. Buying junk for the grandkids 4. Eating 6 small, nutritious meals 4. Cereal ( always eat too much) 5. Believing in myself when I attend a party that I won’t over do it 5.Alcohol 6.Drinking more water than I need ( flushes my system) 6. Skipping a meal 7. Knowing my aches and pains will go away after I workout 7. Skipping A workout Fibromyalgia and Back pain gets better while and after I exercise / I get hungrier 8. Asking for a to go box before starting my meal in a restaurant 8.Not resting enough will make I eat ½ and eat the other ½ 3 hrs later. /sore and cranky and eat Adding more protein grams when I am extra hungry. 9. Going to the movies (POPCORN) 10. Eat a 7th or even 8th small meal if I am staying up really late Aside from the norm of eating 6 small, nutritious meals and drinking water and exercising I find my true deep core secrets that really work for me is my knowledge I have learned over the past four years. Planning my day the night before, Not stressing over what I did eat or didn’t eat, Asking for a to go box before starting my meal in a restaurant; I eat ½ and eat the other ½ 3 hrs later. Adding more protein grams when I am extra hungry and Eat a 7th or even 8th small meal if I am staying up really late. What works against me is skipping a meal or get my timing off. Not getting enough rest not only makes me sore and cranky but also makes me want to eat, (anything) and I find going to the movies is really a free ticket to dipping myself in a tub of salt to only be absorbed into my body for days. I have a terrible weakness for Popcorn and now when you order a Large you can get free refills. Need I say more?

Posted assignement in my blog. Very helpful!

What Works? 1) I prepare all of my Meat on the grill for the whole week (Salmon, Steak, ckicken, Lean Burger).....I freeze some and place some in the refridgerator....I also buy lean sandwhich meats and LF cottage cheese........I also cook and stock plenty of healthy carbs and Vegetables around to combine with my precooked meats....*********************************** 2) I Bought a huge LunchBox from DULUTH Trading...Perfect for holding enough food for my 12 hr night shifts at the Hospital*********************************************************************** 3) I don't hold myself guilty for using free days.******************************************************************************What Does Not Work?*********************************1) Not eating what I have been craving on Free Days....I miss it all week long and have a more difficult time staying on track****************************************************2) Not Preparing ahead of time....I will eat out more and it is more difficult to keep my meals as healthy************************************************3) Waiting too long between meals......I will eat too much from being too hungry!

I usually read the assignment as soon as i have finished the previous assingment.. and mull it around for a few days trying to grasp the concept... coming back and re-reading the assignment a few times... I've done this throughout most of my transformation Tonight.. I was going to give it a quick read and then go to bed! but.. I dig the sence of urgency to get it done! I pulled out a peice of paper and did the assignment! (i hope that works, it's a photo of what i wrote down) this was the perfect time for me to evaluate what's up with my nutrition.. I have certainly learned things about myself and how i relate to food and nutrition throughout the last 18 weeks.. I need to be planning and prepared to be successful. I need to work on that... I like to be healthy, I like to be on track... It is worth my efforts to make sure that i put in the time to plan to be successful I'm inspiring others, and so looking forward to inspiring so many more to make healthy changes

What works---->cottage cheese! drinking plenty of water, planning in advance, cooking in advance, vitamins, freeday!, making sure to get in all 6 meals, protein oatmeal! EFL pancakes! EFL Recipes! Fruit! Veggies!.................... What doesnt work--->Fried food of any kind, not planning, fast food, waiting to long to get my first meal, waiting too long between meals.

This was a great assignment and helped me to realize that I really do know what I'm doing and have really started to understand how my body uses its fuel. The main thing I learned was that if something has worked for so many people in the past, and there's been a book written on it by someone that I totally trust...then who am I to say what works and what doesn't. But I understand that each of our bodies are different, and some things may work differently for others, as I have read through all of the posts below mine. Here is what I got out of my 3 minute exercise: What works for me is 6 portion-controlled meals per day every 2-3 hours. What works for me is staying away from the arches and the bells (the golden and taco variety). What works for me is using Right products for 2 of my 6 meals. Water, water, water...at least a gallon a day. Planning is a big key by writing meals and times of those meals. Simplicity and convenience is key as well. Throwing a frozen chicken breast and a potato in a Zip N' Steam bag for 8 minutes and have a quick and easy meal. EFL meals are wonderful! Fasting doesn't work for me...as hard as I tried to convince myself that it would...I've realized that I need fuel to burn fat. Thanks Bill for everything! - Chad

Nutrition: What works for me: Getting a good night's sleep Planning meals Taking meals with me Preparing meals ahead of time Portioning meals out Shopping weekly Cooking for the week Keeping Track of water intake Preparing for the wrong environment Freezing meals for the future Eating a variety to cure boredom Eat from all colors of the rainbow in the fruit and veggie department What doesn't work for me: Being tired Not being prepared Grabbing whatever is handy Not preparing for being away from home for long periods of time Not drinking enough water Waiting to long to eat Not writing down what I eat daily Planning meals night before Not having a variety of foods available Being too idle and bored Having unauthorized food in the house Not having my plastic containers clean

Planning my meals work for me! Drinking lots of water works for me! Eating every 2-3 hrs works for me! Using protein Shakes for 2 meals works for me! No More Sodas works for me! Visualizing before meals works for me! Deciding what I buy when taking customers to lunch works for me! Utilizing EFL recipes works! Not eating my meals in morning does not work for me! Planning, visualizing, EFL Recipes, Protein Shakes, Water, 2-3 hr meal plan.

Alright, so here's what I've come up with for what works for me and what doesn't. Does Work Planning: When I plan and prepare my meals ahead of time so I can just take them out of the fridge and go for the day I eat so much better! Keeping it Simple: I don't have a lot of extra time right now and it just takes too much brain power to try and think of new things to try, lol. So I pretty much eat the same things everyday. As time goes by I'm sure I'll venture out more and try new stuff :). But for now this works best for me. Controled Environment: Keeping the junk food out of sight and out of the house. When I have a craving if the junk is around the chances are I'll eat it. But when it's not there already I won't go out and buy it. Shakes: I like to have a right shake as my last meal for the day. It curbs all my night time junk food craving! Daily Accountability: Posting everything I've eaten during the day really keeps me on track. Knowing that I'm going to have to tell everyone if I cheat keeps me from giving in to cravings. What Doesn't Work For Me Foods That Are Not "That" bad, or are ok in moderation: When I have things like nuts and protien bars I almost always end up eating too much. So I just need to stay away from them altogether. Sleep: I don't get enough of it and I think I'd be doing much better if I can start sleeping more! Water: Not drinking enough... Eating Out: It's just so hard to find healthy options and then half the time I'm still not quite sure what I'm really eating. So I think I'll save the eating out for free day.

Woohoo!!!!! Time to get my assignments posted so I'm "official"! :D Assignment #16: Elevating Your Nutritional Wisdom No tempting stuff in the house! Plan, plan, plan...make things ahead to make it so easy!!! Keep iron mindset...food is fuel! Food can nurture or harm my body. Balance is key for me...being extreme by banishing healthy foods because I want to lose fat faster doesn't work for me! Winging it doesn't work...evaluating my menu does! Changing it up and making "legal" versions of recipes keeps it interesting and tasty...which I NEED! It's wonderful to finally be GETTING IT nutrionally and to realize once and for all that being balanced, every day WORKS FOR ME!!!!! :)

What works for me: 5-6 meals per day. Being prepared by having the right foods. Having quick meals on hand. Having a back up plan. Having a Advantedge bar @ night. cooking healthy for the whole family. Keeping tempations out of sight. Carring a new awarness of what I put in my mouth. Creating healthy habits to replace the bad ones. What doesn't work: Leaving tmeptation in plain sight. Not having enough options for clean food in the house. Cooking "special" unauthorized foods for others. Skipping meals. Waiting til I'mt ired to decide what to eat.

What Works? - Planning meals for the week. - Preparing meals in bulk. - 5 to 6 properly portioned and balanced meals per day - Bringing food with you to work, etc. - KNOWLEDGE of how food should be prepared to eat clean. - Nutrition shakes. - Large amount of water intake. - Keeping to a mealtime schedule - No eating 1 hour before bedtime - No eating for 1 hour after cardio sessions. - Good post-recovery meal/ shake after resistance training. - MY FREE DAY What Doesn’t Work? - Rationalizing (“little bit of this/ that”) - Fad dieting - LACK of knowledge or taking the time to research. - Poor planning - Skipping meals. - Oversized portions. - “Accessible” junk food. - Lack of support from family

What works for me: eat my meals, preferably more so than drinking them. Keeping the house full of clean, organic and whole foods. Set goals to bring my nutrition to newer levels. What doesn't work... flying by the seat of my pants and not planning meals when I am away from my routine at the house or at work.

Nutrition: What works for me and what does not.. What works for me is ‘Train early – ensuring that I do it well’, have a proper breakfast as soon as possible (I struggled with 6 meals, this helps), keep junk food far away from me, always bring a healthy balanced option with me, plan my meals, keep plenty of healthy an fresh food in the house and office, review the books!! (I regularly review my eating for life book – it sets my portion sizes ((my biggest food issue)) and makes meals fun_ we have never eaten so well and so varied!!). What does not work for me… leaving training to late at night (temptation to rush ity or miss it), going hungry (If I don’t plan my meals and when and where to have them or bring them, then I will stray).. relying on ‘vendors’ to deliver healthy food (deli’s, restaurants and shops want to sell food, so they fill it with ‘stuff’ to make it sell – a lot of that stuff is unhealthy and fully of sugar, chemicals and fat)…

I loved radio show! It helped me learn so much about myself, like look at why I'm eating to change some poor eating habits. For what work is taking a free day, eating 6 balanced meals a day, getting enough for breakfast so I don't want to get out for a big lunch or dinner, drink at least a gallon of water a day, eat meals before I go to the grocery store, Grocery shop when I don't feel any sense of deprivation, drink a nutrition shake in the afternoon, enjoy a eating for life dessert before bed, Make a plan that I'm excited about the night before and record what I eat. Get plenty of variety! I love this exercise!

What works for me is when I go to bed at a decent time at night, get up bright and early start my day off with a little cleaning up and off to the gym before anything else.. I come home and have a right light shake then my day is off to a perfect start. I have my meals planned out and know exactly what I am eating and when during the day.. If I drink plenty of water and keep myself on track.. What doesnt work is when I go to bed very late get up and feel tired because I didnt get enough sleep, get on the computer and sit in front of it thinking about my need to get to the gym or outside for a walk, and before I know it, it is 10am and I have not eaten yet, then my day is off schedule and it just seems like I get in a rut. I know what I have to do to make it work.. Plan, sleep, eat, workout, drink plenty of water, and have a clear intention.. This works!

Assignment #16 Evaluating your Nutritional Wisdom Nutrition~ What works for me & doesn’t statements (my edited list): It works when I have a right light shake for my first meal of the day. Gets my day started without having to think about it and it is a quick thing to make in the morning! It doesn’t work for my free meal to include french-fries (my trigger food). It doesn’t work for me to think about food to much or stress over what I’ll be making that night. So instead it does work for me to have a couple of EFL meals pre-made in the fridge for dinner choices. It doesn’t work for me to have more than one drink with friends when I go out. If I have more to drink then I’m more unaware of how much I’m eating as well.

“Nutrition: What Works for Me and What Doesn’t.” What works: • Knowing ahead of time what I will be eating for each meal. • Having my shakes to fall back on if I’m caught off guard without a meal option. • Quality snacks instead of junk food. • Incorporating fruits and vegetables into my meals. • Oatmeal! I’ve loved it since I was a kid. • Balancing my plate with protein, carbs and natural fruit. • Not skipping any of the six meals. • Eating on schedule. • Occasionally allowing myself to have a “free” meal or treat. • Paying close attention to nutritional labels when grocery shopping. • Broiled or grilled lean meats. • Drinking at least 8 glasses water each day. What doesn’t work: • Not having fresh fruits and vegetables readily available. • Attending family functions without a back up plan for optional food choices. • Eating out of the box or bag when snacking. • Skipping a meal. • Allowing myself to eat out of boredom. • Eating when I’m not really hungry. • Giving in to temptation. • Cereals with high sugar high carb content. • Skipping workouts. • Not getting enough sleep. • Fast foods. • Soft drinks. I credit being prepared with my meals as the foremost reason I’ve had so much success during my transformation. My occupation is often unpredictable and time consuming, which can often leave you only minutes to prepare or eat meals. Having protein shakes as a backup really keeps me on track and satisfies my hunger. I often incorporate two shakes a day into my meal plan, which allows me to satisfy my nutritional needs with little or no effort, and also keeps me from skipping meals. This gives me peace of mind so I can concentrate on my work and not food. As Chris Winters pointed out about “free days”, I too find it difficult to stay on track when I allow myself to go all out on a free day. If I start in on a bag of chips, look out! What works for me is an occasional free meal, and even then, I try not to over indulge. Now lets talk water. I will be the first to admit that with all the choices we have to quench our thirst, water is not one of my favorites. Throughout my transformation I have basically had to force myself to drink the required amount of daily water. It’s not as difficult when I am at the gym, so I really try to load up during workouts. It’s a little more difficult for me during the day and late at night. Now with that said, I will be the first to admit I couldn’t have achieved the results I have without water. Not only does it fill you up, I believe water also helps your digestive system work much more effectively and speeds up the metabolism. When I competed in my first BFL program back in 2000 I remember thinking one of the hardest obstacles I would have to overcome would be drinking a glass of water first thing in the morning, then work out on an empty stomach. It actually took me one month to adjust, but once I made the adjustment, I found I preferred it much more than I did working out on a full stomach. In addition I also find it causes me to eat less for breakfast once I return home, and leaves less time for me to drink soft drinks. Now lets talk “fast food”. I just can’t handle it! I love French Fries, Burgers, Ice Cream Sundaes, Fried Pies, Egg & Cheese Biscuits, etc., but realize this kind of food is loaded with fat and other harmful substances. When I first started my program it was very difficult for me to even go near a fast food restaurant. I craved salty greasy fries and Vanilla Milkshakes. Once I had gotten through 2 weeks on Bill’s plan I discovered I no longer desired that kind of food. By having a program that satisfies my nutritional needs, I now find it much easier to fight temptation and stay focused on my goals. Eating six small meals of quality food has all but eliminated my cravings for fast food. Occasionally when I’m away from home on business and need a quick lunch, I will slip through a fast food restaurant for a grilled chicken salad and water. Greg

NUTRITION: WHAT WORKS FOR ME Staying well rested, planning ahead and being consistent with exercise are the main keys to help keep me on target with my nutrition. NUTRITION: WHAT DOESN'T WORK FOR ME Boredom, stress, skipping meals, low calorie intake, eating out are the triggers that I need to protect myself against.

When I do not get enough sleep I blow it and make bad food decisions. When I am well rested I make better choices. When I drink alcohol when I am stressed it relaxes my resolve and I almost always over eat. Certain savory foods such as pizza, even BBL pizza I tend to over eat, so I try to save that for free day or make only a single serving. I prefer healthy whole foods to junk food any day and by planning and preparing healthy choices, I can have food ready so that when I am tired I will make better choices. I also noticed that often when I am hungry for something and I do not know what for, I am thirsty for water. ..... MJ

What works for me: planning and organization as well as variety. I find that during the week I can stick to my plan 100%. I schedule "time" on my calendar as a reminder while at work to have my in between snacks. It keeps me on track as I tend to get very busy during the day. What doesn't work: The weekends. Although one day is my free day, it all falls apart the rest of the weekend. I don't get my meals in on Sunday like I should OR my water. I am 100% on the work outs but I find the weekends totally disrupt my meal plan. And I even cook for the week on Sunday!

1) I need to have simple, easy, convenient foods to eat that are on hand and easy for me to grab and eat like protein bars, shakes and RTDs, fruit, V8 juices, raw veggies that are ready to go....... 2) I need to have variety in my diet so that I do not get bored and start reaching for free foods during the week........ 3) I need to eat very small simple portions of food every 2 hours - 3 max so that I do not get too hungry and fnd myself in a vulnerable position and reach for free foods.......... 4) I need to eat whole healthy food free of preservatives and chemicals, organic fruits and vegetables that are handy and readily accessible to add to my mini meals like pieces fruit, baby carrots and and other cut up vegetables ready to use, boiled eggs in the fridge also work for me.......... 5) Dairy and meat feel heavy and do not make me feel light and well when I eat them......... 6) Bread made with flour and other processed foods create cravings in me and I notice the next day I eat free foods after eating flour........... 7) I need a free day to look forward to it helps me stay on track knowing that at the end of a good week I can eat what I want.......... 8) When I add beans to my diet my system runs smoothly.............. These are the things I have learned about myself, alot of these things I have learned within the last few weeks from tria and error.

I agree with so many others....it's the planning and organizing that works for me. But....and hopefully this won't sound like an excuse (although I guess it is...)..I haven't been doing much of that myself lately. My wonderful husband has wholeheartedly taken over that job since I've started work full time and I have completely enjoyed every minute of it!! But....even though he is very supportive of me...he does bring in foods I would not (cookies, etc.)...and I haven't stepped up to tell him that I wish he wouldn't. Now, if I told him, he'd happily comply, but in my twisted mind, I guess I'm afraid the good "gig" I've got going now (me coming home to a meal on the table!! Heaven!!)...will stop. Wow....sounds pretty selfish, doesn't it? Ok....plan for this weekend....tell him how I feel so we can BOTH plan the meals...and then he can just cook them :o) It's all about the planning...

What works for me. Planning and organizing. If I have the right food in the house and plan my meals the night before then it keeps me on track. I have to eat every 2.5 hours. my body is hungry at that point and if I go longer I have the urge to eat more. I have realized I am one of those people that if I have one bite of a sweet food then I crave it and binge on it. I never realized this about myself. I have to STAY AWAY. I drink one to two right shakes a day.

The failure to plan is causing me to fail nutritionally. The first few weeks I did great. Pre-cooked tons of food for the week and that was when I was doing my best. I've let my self turn to some old-self nutritional habits that have to stop. I have found that if I don't plan breakfast for every day, then I also don't plan any other meal. I just have... whatever. Breakfast is KEY to eating well through-out the day. There really aren't a lot of breakfast foods that are fast easy and can be pre-cooked. The EFL potatoe/ham breakfast casserole is one though. And mini-quiches if I don't overload on the veggies and turn them green. They are only good for a few days in the fridge though. So, I have to absolutely get back to doing some serious planning. I've got a new costume in the works and have to learn to play zills and dance at the same time. Both of those endevours takes much mental work that I will not have if I don't eat well.

Well first let me say that when I first join the program and after discussing with my brother Jerome,I really didn't believe that I could do 6 clean nutritious meals a day,6 days a week. it seem very hard to me,cause my down fall was cookies at night,got to have them,that's what I thought and eating pretty much whatever I wanted too,cause with me being skinny at the time ,i didn't think that I would get fat or gain any weight. I was wrong.!! To my surprise i gained alot of weight and than I noticed my twin brother losing weight and with his help and by God's grace I decided to joing this site and start eating right. It's going on three full weeks and I dropped down from 212lbs, to about 200 lbs from excercising and lifting weights and eating the food out of the Eating for Life Book. Working with my twin is totally awesome and I am seeing results rapidly. I never imagined myself doing this and everyday is a challenge for me and with the Grace of our Lord Jesus Christ, I can do all things thru Him that strengthens me!!!!!!!!!!!! Bill, I want to say thankyou very much for intruducing this transformation to my brother and he is doing it with me. There are no words to express what I am feeling right now. Thanks again Terry

Nutrition: What Works for Me and What Doesn’t.” One thing that I found out is that eating six small meal a day instead of three large ones really makes a big differences. Making sure that I eat before I go to the store so I am not hungry. Not skipping meal even if I am not hungry. Making sure I am able to get in at least three exercise times a week. Keeping track of what I am eating. What does not work limiting myself to what choices of food I can have, Low carb does not work. Going out to eat when it is not a free meal with friends. --Donna

Getting started on a good nutrition program had always been a tough thing for me to do. I'd start my diet on Monday and it would end by Wednesday, with my two greatest weaknesses being pop and ice cream...but at the start of this transformation I had a plan. I continued to drink pop, but I weaned myself off of it. I would cut back on the cans per day (Mountain Dew was my greatest downfall) and replace the pop with sugar free lemonade, hot tea, or milk shakes (yes with real ice cream). Before too long I was down to drinking pop only on Sunday's, my junk food day. It only took a few Sunday's and I was completely away from the pop. After a month into the transformation, pop didn't even taste good to me. I am "Pop Free" now! Now as for the ice cream, this is my biggest downfall ever. My wife always told me, "Ice Cream breaks you out in fat"! I admit, I abused ice cream (I'd eat a half gallon in one sitting). I knew there was no way I could wean myself off of it. Instead, I relied on help from God. Throughout life, if I ever promised someone something, I stuck to it. I'd never go back on a promise to anyone! For me to quit ice cream, I got down on my knees and I asked God for His help to no longer crave ice cream. I PROMISED GOD I would not eat ice cream for 30 days. I even wrote this promise down on paper and carried it in my billfold. Believe me, since I had made that promise to God, I was not going to go back on it! "After" 30 days I had my first bowl of ice cream and it has never tasted the same. I now, would much rather have a nutrition shake in it's place. In fact 3 of my meals per day are nutrition shakes. My other 3 meals are from food that my wife helps me prepare on Sundays and keeps in the refrigerator or freezer until I am ready for them. I always keep oranges, cottage cheese and yogurt handy in case I feel the need to munch on something. By doing all this, I've dropped 48 lbs. in 15 weeks and I'm well on my way to transforming! I've got to go...it's time for my nutrition shake!!! Mark

WHAT WORKS: Writing meal plan nightly; Eating balanced and being sure to get enough carbs at every meal; Vegetables, vegetables, vegetables!; carrying nutirional food with me. WHAT DOESN'T: "winging" it; even the smallest piece of candy or alchoholic drink; snacking between meals; skipping meals.

Water water water! It’s one of the first things that I adopted and “changed” about my environment and I really can’t say why. I just keyed in on that in assignment 3. I read eating for life and how Bill drank 2 8 oz. glasses of water first thing in the morning and I thought “I can do that” and I set a goal to drink more than 100 oz of water a day and just started doing it. Now, I had been exposed to information and diets for years that said you should drink 8 glasses of water, but for whatever reason, I might have made some effort, but didn’t commit to it. The miracle is in what happened after I started drinking the water! I found that while I was spending all of that time hydrating myself with good, pure water, I no longer had time for diet drinks and it even curbed my snacking! Staples – things I know that are clean and healthy… relatively low calorie to add almost anywhere! My favorite on this list is salsa. I make a big batch of salsa and put in on my breakfast casserole, enchilada’s, meats, salads… adding flavor and not beaucoup calories. Value of quality over quantity! – I’ve tried to focus on treating myself, sometimes daily, to things I wouldn’t normally buy that are “clean and healthy” and I really like! Like fresh scallops, shrimp, high quality produce and fruits and low fat cheeses and yogurts. So I constantly feel like I’m being spoiled but I’m totally on plan and not overdoing it. It certainly helps the budget too.. that I’m buying such a small quantity of those goodies! Planning and “eating on purpose”. I stock the right things for the week and I know what I’m going to prepare and eat! Portion awareness. I try to separate the portions of any dish that I am planning to eat so I know how much I’m supposed to eat. I may make my plate and pack my lunch for the following day and then “leave the rest” so Levi doesn’t feel he’s being regulated to my portion sizes. I buy a can of nuts and separate them into the smallest sized snack bags. Whenever possible I buy small packages. There are a few things I’d like to start doing differently in the next challenge, such as taking photo’s of my meals. I also want to compile a list of “legal” restaurant foods at specific restaurants I find myself in as well as fast food so I can make better decisions in those environments.

Nutrition: What Works for Me and What Doesn’t What Works: Unplanned healthy meals Unplanned healthy food items purchased after food shopping Consuming meals mostly before 7:00 p.m. Consuming Right protein shake 1 hour after workout Not eating before bed Most times, not planning the cooking of healthy meals actually turns out for the better, because it’s so easy for me “as a single man” to pull something frozen out of the freezer, such as jumbo shrimp, frozen talapia or chicken, and steam it instantly. Even while food shopping at my local supermarket “Shop Rite on Maryland Ave. in Newport, Del.” , I don’t bother to compile a list of healthy foods to consume. First move immediately upon entering Shop Rite is to head straight to the seafood section and see what’s on sale, as the weekly special. Another thing I try to avoid “but I’m human and still slip at times” is eating after 7 pm E.S.T. If I am eating clean for the entire day and must have something in my stomach, I try my absolute best in consuming a Right protein shake, so that not only will my stomach “please be quiet and stop growling”, but it’ll hopefully fight off hunger pians that most of us get late nights , and wee hours of the morning. Last but not least, I always aim for consuming a protein shake “Right nutrition” 1 hour after a weightlifting or cardiovascular workout. I mention one hour post-workout, because I allow my body to burn additional stored fat, by not ingesting any calories from carbohydrates or protein, via possibly solid food. This one hour “window” after working out of not taking in anything “for the exception of water” , lets your body continue in it’s stage of calorie burning, so that your overall body fat and body weight can decrease potentially, at an accelerated rate. And, if I can’t fight off the hunger pain right before bed, I’ll ingest another protein shake, in hopes that I build muscle while resting during the night. What doesn’t work: Sometimes eating before weightlifting Eating or drinking a protein shake before cardio Drinking “free sample” protein shakes during workouts or in intermission At times, eating before weightlifting tends to make me feel a little sleepy. I’m only guessing because while working out, it’s supposedly stimulating the release of GH. Additionally, depending on how I feel, if I drink a protein shake and eat a small meal before a workout together, I know I’ll definitely feel sleepy while working out. Unless, I perform cardio to and from the gym, which consists of a combination of walking & jogging , in hopes that the metabolism will be potentially [up to par] with a “protein shake and small meal” inside the stomach, before attempting to lift weights. At times, the gym does make free protein shake samples, in efforts to drive sales from gym customers who may desire to gulp down some protein during or after workouts. Speaking on my behalf, I’ve drank some free delicious protein samples during workouts. While they are very delicious, I do feel the calories from it. So, a boy aims more for drinking a protein shake either way before a workout without a solid meal, or 1 hour after working out, just so during the 1 hour window post-workot, I’m allowing my body to potentially burn more stored body fat (smiling) Thank you so kindly for reading, Shawn Drewry

What works for me? Drinking lots of water- planning ahead- visualizing my success and results while im eating and planning to eat- preparing meals ahead of time- Buying stuff that is easily preparred- Drinking shakes- Keeping a GALLON on my desk so i can make sure to drink all of it in one day- What DOES NOT WORK FOR ME- Putting off eating right until tomorrow- trying to starve myself- high sodium stuff- EATING LATE!!!!!!!!!!

What works for me, lots of water, eating on time, going to the store myself and cooking the meals.( My wife likes that part) Eating clean foods. What doesn't work, Eating heavy food (fatty meats and gravies), to much dairy, skipping meals or eating at odd times. I know it can't be perfect all the time but I have become very aware of what I eat every day. Terry

I really enjoyed this assignment!! "Nutrition:What works and what doesn't" planning my meals prebagged snacks like nuts, pretzels and dried fruit making EFL treats like cheesecake and brownies greek yogurt with strawberries and nuts Ezekiel bread Balance Bars before the gym working out first thing in the morning with a light walk in the afternoon daily goals journaling my food staying close to T.com reading the inspirational stories here What doesne't work not planning eating out eating when starving without a plan not drinking my water too much bread, potatoes justifying eating crappy foods at restaurants all out FREE DAYS

What works: Planning meals and menu ahead Buying what I need for the week Shakes Eating with healthy people Reading health mags Going to t.com for advise Nutrition bars Not going out to eat Doesn’t work: Going out to eat Hanging out with friends that drink Not having a stocked frig

Nutrition is such a sensitive topic for me. If there is anything I am passionate about, it is eating healthy! Before this transformation journey, I had all the tools to loose the weight, but didn't have the real insight on how to put it all together. Physical, spiritual, and Mental focus. I love to feed my family healthy, and have learned to really focus on whole nutrition, and cut out all the processed junk. So, junk food really isn't an issue for me. Nutrition: What Works for Me and What Doesn't What works: whole foods, light breakfast, lots of fruit, light meals throughout the day, red clover tea, exercising makes me have a healthier appetite, What doesn't work: eating heavy meals, eating alot in the mornings, snacking, having snacks around the house, eating my favorite foods (even if they are healthy)-I just eat way too much, refined food/sugar of any kind, missing meals, staying up late. You know, this list is pretty simple, yet it is powerful for me. I am excited to know what works, and what doesn't. I am at peace with myself and my food choices. I don't even really crave any kind of junk anymore. I just want a healthy lifestyle. It was a major obstacle in the past, but now I just feel at peace. I think I finally have overcome my sugar addiction. It has taken alot of years, but I think I have come a long way. So my key discoveries are , Eat simple , pure whole foods, exercise, and get plenty of rest! Gee, sounds familiar. Why has it taken so long to sink in? Oh yeah, fast food frenzy marketing, television advertising, deceiving/cunning companies, wrenching sugar addiction. I am so glad to finally see through that haze and fog of mis information. I am glad I will always be in a transforming state of mind. We always have room to grow and expand our hearts and minds. I always love these assignments. They give me a chance to really ponder and reflect on my current state of mind. Love you Bill! xoxo, Terri

Nutrition: What Works for Me and What Doesn’t Planning my meals weekly and daily works Eating breakfast right away in the morning helps me to get all 6 meals in and not be too hungry in the evening Starting to drink water right away in the morning when I wake up helps me get in an adequate amount of water daily Keeping the kids candy bucket in the house does NOT work for me. Protein muffins – WORK! Protein shakes – WORK! Crockpot meals are a lifesaver! Packing snacks to take with me and always carrying a snack with me helps me to be prepared whenever hunger strikes so I don’t have to reach for something unhealthy. Awaken Coffee – WORKS! Practicing portion control works. Eating every 3 hours/6 times a day Taking a free day once a week

This is the last assignment that I said I waited for now to do to ensure I was still here, but again only two weeks left on RD1, and had no doubt in my mind that I was going to be here. This is the best place to be for sure..... 3 minutes, here it goes. What works for me is: 1- Planning my meals ahead of time for the next day/week. 2- Ensuring I have only clean/authorized food ready to go for me in my pantry/refrigerator . 3- Shopping for the week on Sundays, and also cooking (chicken on grill) on Sunday's for the week. 4- Eating the correct size portions. And what doesn't work for me is: 1- Fast food places (tempting, but not good fot me) 2- Not planing properly-leads to cheating on food intake, and skipping meals. 3- Not tracking progress, leads to being unaware of when,why and how it should be done (keep it simple). 4- Eating too much (especially carbs) portions not good. So to recap the top few: eat/plan and shop/cook meals on-time, and stay away from Fast foods, and lack of planning. Eat proper portion sizes a must for success. Transform!!!!!!! Thanks, Brian

I love this assignment, why? Well because before I began this transformation journey I would grab ANYTHING to eat and was not conciously aware of what it was that I was feeding my body. I would go through the drive thru at the very least twice daily - and would even leave my house to drive ten to fifteen minutes out to grab drive thru junk food to appease my morning sweet tooth. Once I began the journey I carefully planned all of my meals each Sunday. I shop for my weekly meals on Saturdays and prepare the foods and contain them for easy 'grab and go' during the week. My shakes are already prepared every other night and there are no longer drive thru's (except on a free day here and there). I am so organized and proud of my accomplishments I even blogged on them and have a pic of "My Right Environment" on my homepage (boy the feedback and fame that has brought me!). I AM A CHAMPION - and I AM THE CHANGE - most importantly the changes I made in my meal planning and nutrition are what has been key in my success thus far.

This assignment was relatively easy for me because when I started on my transformation, I made a list of excuses for not eating right and then came up with strategies to avoid those excuses so I tried to recognize early on what would work and wouldn't work! What works for me: Creating a 7-day meal plan and putting a copy in the kitchn; pre-preparing as much food as possible: portioning fresh veggies for snacks, grilling chicken for salads, preparing as much of the meals as is possible ahead of time and then just assembling the meal; 2 free meals per week and 1 day without working out; eating every 3-4 hours. Not having junk food in the house. What doesn't work for me: Going near the bulk section at the grocery store; eating at a friend's house; skipping meals; taking an entire free day, eating the same things every day.

Primary points (in order of importance):>>>>>>>>>> 1) Frozen, microwaveable, portion-controlled, BFL-compliant meals.>>>> 2) Having 3 Free Meals per week instead of 1 Free Day.>>>> 3) List of recipes that work for the entire family.>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> What works for me (full list – no particular order):>>>>>>>>> Frozen, microwaveable, portion-controlled, BFL-compliant meals.>>>> Making large batches of BFL-compliant all-in-one meals and freezing the leftovers for portion-controlled meals.>>>> Having plenty of packets of vanilla shakes on hand (flavored shakes can be made from a vanilla base).>>>> Blender Bottle (Blenderbottle.com).>>>> PB2 (Bellplantation.com)>>>> Exercise recovery shake (my own cheep, quick recipe).>>>> Having my family on board.>>>> List of recipes that work for the entire family.>>>> A couple of quick BFL compliant meals that can be prepared in minutes & the family will also eat (e.g., Sloppy Joes & frozen hamburger patties).>>>> Keeping a supply of frozen lean (4% fat) ground beef, ground turkey, hamburger patties, white fish & vegetables in the freezer for quick unplanned meals.>>>> Shop from a list.>>>> Lots of apples & bananas on hand.>>>> Green Bags (Ethylene Oxide absorbing bags to help preserve bananas & other quick ripening fruit).>>>> Tea/coffee as a vehicle for Protein+ whey protein.>>>> Keeping a packet of chocolate Protein+ in all of my jacket pockets.>>>> Having leftover cooked brown rice and leftover steamed broccoli in the refrigerator to combine with leftover cooked meats for a quick BFL-compliant meal.>>>> Limiting wine consumption to Free Meals.>>>> Having 3 Free Meals per week instead of 1 Free Day.>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> All the best in your Transformation and in improving your nutrition,>> WorkoutGuy

What works for me ~ focused shopping, not having unhealthy foods in the house. Planning meals and eating every 2-3 hours. Only having 1 free meal rather than a free day. Staying away from sugar, bread, pasta (except wheat or rice), and white potatoes. This past week I've had major sugar cravings and unfortunately have succombed. After eating a bunch of glazed walnuts (well, the walnuts are good right?? Not the amount that I ate!) that I MADE! It'll take me a week just to get all that sugar out of my body YUCK! Anyway, what doesn't work ~ well, in case you missed it, sugar, bread, white starches. Falling back into emotinal eating. Eating just because someone else around me is. Donut/bagel/fruit Day at work or any other "let's eat!" day where they just go with the flow at work. (yes, I eat the fruit and it's good but I don't always want to turn down the donuts or bagels. I try to stay at my desk and pray that they all just disappear!)

What works for me? Planning and preparing food from scratch and from the EFL book; Taking meals and snacks with me and making sure to eat at the right times before I get hungry; Eating with very few refined and processed foods; Making sure I have protein at each mid-meal; Taking the time to sit down and enjoy the food and eat consciously; using beans and soy protein for some of the protein; Lots of veggies of all kinds; at least one salad a day; writing down what I eat when I eat it; keeping track of what works and what doesn’t and eliminate some “ok” foods that encourage me to eat too many portions. Not working? Eating too much; full blown free day where I eat way too much; Letting myself get too hungry; skipping meals; not preparing or writing stuff down; protein bars – I eat too many and they are too processed; Eating too much processed food and not taking time to cook or prepare meals from scratch; Eating standing up; continuing to graze at night

Assignment #16: Elevating Your Nutritional Wisdom “Nutrition: What Works for Me and What Doesn’t.” What works... The way that I have learned to live my life through BFL/Transformation...my gratitude to you Bill!!! Living Right by God, Making the Right Choice... My Mindset...-Respect for my body as a sacred temple to the Holy Spirit -Living to please God and not my appetite -Reinforcement: Receiving daily Holy Communion...I am spiritually nourished and strengthened because He is part of me...I then set forth to honor/glorify Him by respecting my entire BEing. Love, Blessings and Appreciation-Savoring the Flavor of every morsel with an Attitude of Gratitude. Simplicity: Adhering to my basic food plan with the reward of spontaneous meal creativity. Water: Energized from the Sun: ). Being Prepared: Well Stocked with a Healthy Abundance of Healthy Food from Mother Earth (meals,snacks,separate emergency RTD shakes/water). Rules: no temptations permitted save on celebration days: free day/pms days (my female right observing coherence to my personal mandate) What doesn't work... Not BEing God-centered but self-centered -skipping meals, polluting my home environment by storing non-authorized foods in the house, high carb intake in the evening. Super Mega Starjumps of Triumphant JOY and Jubilation for YOU, dear Bill!!! With love and hugs of appreciation, Diane xox

What works at our house: We keep good supplies of salad greens (fresh spinach etc), and lots of raw veges to reach in and toss into a salad bowl - grilled or cooked chicken to go on top or eat out of hand - lowfat cott. cheese, boiled eggs (eat whites), tofu, soy meats, and fruits in frig to grab and go - 3 meals are nutrition shakes and a fruit or veges - one "main together" meal includes salad, a potato or brown rice, and a protein. With each meal we just think - portion sized carb/prot and as much as possible, raw or cooked veges - nutrient rich is the key. We keep shakes in the car so we don't get caught "out". Works great for us. A rare meal "out" is considered our free day. For my sweet tooth, I take a "bite" off a food bar that has coconut and chocolate maybe once a day. LOTS OF WATER. 5-6 meals total. LOVE THE PLAN.

Nutrition: What works for me: Eating clean and on time 6 times a day; keeping full water bottles readily accessible; early morning workouts, 6 days a week; Promax bars and shakes for 3-4 meals daily; lots of salad/veggies with other 2-3 meals; sugar-free, fat-free pudding with protein powder at night as my 6th meal; thoroughly enjoying my free day. Nutrition: What doesn’t work for me: missing meals, I feel weak and shaky; missing the 6th meal, my workout is harder the next morning; eliminating/skimping on carbs for meals 1-5; not drinking 16 oz of water at a time, 12 or more times a day.

“Nutrition: What Works for Me and What Doesn’t.” 1. Consistency in eating. I eat every three hours most days. On those that I can’t, I know it. 2. Per Coach Stoney “Be nice to yourself!”. If I slip, it’s ok. Tomorrow will be better. 3. Do my best: Even when my kitchen is empty, I know I can make something healthy –tonight, it was an egg beater omelet at 8:30 4. Fat free yogurt and a protein bar makes a great mid morning snack! 5. You can’t live on shakes alone 6. Food = fuel, but it still has to be satisfying 7. Stay away from refined flour and simple sugars. They only make my hunger worse. 8. Even on travel, my choices are just that –my choices 9. Want a beer? Have a beer. Don’t have a six-pack. I home brew natural, unfiltered beer. It’s one of my favorite things. I won’t give it up, but I set limits and stick to it. 10. I love fish. Seafood has replaced nearly all of the beef in my diet, and I like it. 11. Whole grain pasta makes me fart, but brown rice gives me issues. Dude, stick with the pasta! 12. I no longer tolerate full fat ice cream. It makes me sick all night. I can eat a serving of non-dairy ice cream and be happy.

I discovered (already knew, but didn't give it the attention that was needed) that when my days are under control and running smoothly, my food intake is on track. When my days get very busy and nonstop, I tend not to eat as much as I should, and end up going home, and taking the family out to eat where I end up giving in to something good and filling, but not very good for my waistline, which usually is a burger deluxe. I need to be more prepared for these days !!

“Nutrition: What Works for Me and What Doesn’t.” Small meals Cottage cheese and yogurt Salads with tuna or chicken Nutrition shakes Eggs Variety Dark green vegetables I don’t plan; I grab food that I have on hand as I go off to work. I always make sure I have healthy food in the fridge Don’t cook that much, throw ingredients together for meals. I always make sure I have food with me. Fast food never works for me. One cheat meal a week works. I don’t eat real meals, I eat snacks I think I should have bigger meals, not sure if I’m eating enough. I seem to be holding at 179lbs although I look like I’m losing body fat. I started taking creatine, and my workouts are more intense.

-------------------------------------------------------------------------------- Three mins for things that WORK in my eating plan: 1) Doing the grociery shopping 2) Planning ahead and Pre cooking meals 3) making "planned overs" 4) haveing protein shakes onhand 5) taking my meals with me in a cooler everywhere I go 6) taking "extra" meals for the time I expect to be away from home for those times I get stuck working or have to go straight to the gym. 7) Have plenty of water with me/ drink it! well that is all I can think of in three mins, Thanks for all the support, I love you guys! Jim

Assignment #16: Nutrition: What Works For Me and What Doesn’t **The 6 smaller meals a day help curb my hunger I love the EFL food I use the Right Light shakes but have an allergic reaction to the whey **Making the protein muffins are a big help to my mini meals or having protein shakes available to grab I am drinking more water but sometimes 8 glasses is hard **When I shop regularly and have clean food in the house its easier **Planning meals for a couple of days out is important **Deciding the night before what I will take for my whole next day means it will be a successful day Two big event days in a row is hard (funeral and wedding back to back) Oftentimes hard to get 6th meal in because I get busy and don’t pay attention to the time – need to set alarm on my phone maybe **Smaller servings are important – very noticeable when I’ve eaten too much, uncomfortable Amazed at my chocolate cravings disappearing ** Equals what was highlighted.

Nutrition: What works? Having a clean/right environment. Knowing where I can eat out and the nutrition information ahead of time. Nutrition shakes. Cooking healthy meals in bulk so I always have something on hand; like boiling a dozen eggs at a time and grilling 5lbs of chicken at once. Then I can just grab and go. My daughter also loves the boiled eggs so it is a great source of protein for her. What doesn’t? Meal replacement bars. Not because I have too many but because they are processed. I just don’t get the energy that I do from a shake. Most of them contain too much sugar and there are healthier alternatives! Not being prepared! If I don’t have food prepared and I am going to an event, I find that I will just eat when I get there. If I have the food prepared I eat before I go and it saves me from unhealthy choices. As a result of this challenge, I have learned canned foods are not working; I am getting my veggies fresh now! I have also learned due to some health concerns that sugar and plastics are my enemy! As a result I am now more “green” using a BPA free water bottle instead of buying bottled water and not micro-waving or storing my food in plastic but cooking it fresh! I am excited about the changes and I am enjoying the fresh new flavors!

O.K. Bill here goes my 3 minute flurry of thought provoking nutritional observations lol. 1)Buy only high quality food with the most energy possible(organic/fresh/local) when possible. 2)Add variety by trying new food and keep costs down by looking for Mgr. Specials. 3) No Dairy - No Sugar - Minimal Processing 4)Plan Ahead and prepare healthy foods that take long preparation ahead of time like steamed brown rice and steel cut oats. 5)Pay attention to how different foods effect my performance and attitude. 6)Enjoy the feeling of the nutrients and energy that are that are stored in the foods I eat. 7) Utilize the convenience of RightLight Nutrition Shakes for meals and ALWAYS keep extras in my coat, car and backpack in case of emergency. There are many more but the timer went off lol ! Great Thought provoking suggestions here everyone thanks for your contributions!! ~Dave

Bill, after completing this assignment I have come to find out that what works for me is the 6 meals spaced out throughout the day. Looking back and the days I don’t get my meals in I am not at full strength. I also need the Protein Shakes, when I drink 2 -3 of these a day I feel so much more alive and full of energy. I need to have these as part of my Transformation there is no questions about that. This was another great assignment and Thank you so much for posting this one for us. -John

What works. All of the above are great. Just a few: Have a weekly eating plan, consistent exercise time in the morning, eating light after a free day, focusing on life and the new me and not ever wanting the old me that felt crummy. I FEEL GREAT AND THIS NEW ME WILL NOT ALLOW ANYTHING TO TAKE CONTROL OF ME AGAIN.N KENNIE

What works for me: planning my meals for the week, grocery shopping just once because I planned, meal variety, shakes - 2-3 per day, water at every meal, EFL recipes (yum), limiting diet drinks, having the right appliances for the job, e.g. magic bullet, shaker cups, etc., having a free day. What doesn't work for me: not getting enough sleep (makes me binge), getting too hungry, missing my 3:00 meal (or any meal but mostly 3:00), having junk food in the house

WHAT DOES WORK: Treating food as good fuel for the body, drinking water first thing in the morning, through out the day and each night, using myoplex in my coffee, working out on an empty stomach, eating healthy proteins and vegies at every meal, planning and packing lunch and snacks every day at work, eating every 2 to 3 hours. WHAT DOESN'T WORK: Eating sweets, starches or drinking beer, replacing water with sugar drinks, drinking coffee instead of a healthy snack when I am hungry, not planning my meals ahead of time, not knowing what your body needs, skipping food.

I did my 3 minute drill and I like all of them, so here they go: WORKS- 1. Have plenty of Healthy variety (4 chicken breasts a day gets rough)...2.Having food ready to go, so prep time isn't a factor (grilling out those chicken breasts, or having veggies down and ready to pop in the microwave)...3.Keeping only Healthy Choices on Hand, and keeping soda out of the house....DOESNT WORK- 1.Letting the kids have non healthy stuff (I hear that I'll taste my kids food every now and then for QA)...2.and back to the healthy enviornment, having more freeday food than can be consumed in one freeday...3.Not planing ahead. Like, it's happened several times where I know I'll be away from the house a while, and I don't plan ahead and bring a protein shake, or MRP, Protein bar with me. And it's not hard to do, just takes planing.

Okay Bill. This is what works for me; *I have to have veggies with at least 2 of my meals each day, otherwise, I crave the junk food! All about the nutrients for this girl! Speaking of nutrients...the Right Light Shakes! WOW! Those have been amazing!!! And water. I have to have the water flowing through my body, keeping everything moving, and flushing everything out! Water works for me! These things I just mentioned, have given me more energy than I could scream about here!!!! Also, another thing I have found that works for me is having a healthy mindset about who I KNOW myself to be! And that person is not abusive to her body by treating it like a trash can! Okay, This is what doesn't work for me; *Skipping meals, overeating, having more than one free day...nor having little 'sneak-bites' here and there! I'm only cheating myself when I do that! I have to go by the book and not let anything in that is not suppose to be there! AND, this one is VERY important... "thinking negatively!" That just SO does not work for me!

Assignment #16: Elevating Your Nutritional Wisdom NUTRITION: WHAT WORKS FOR ME AND WHAT DOESN'T WHAT WORKS FOR ME: 1) PROMAX ENERGY BARS AS A MEAL REPLACEMENT 2) EATING AT HOME 3) DRINKING A GALLON OF WATER A DAY 4) A RUNNING SCHEDULE FOR CARDIO 5) CHANGING UP MY WEIGHT TRAINING ROUTINE 6) SHOPPING FOR FOOD ON SAME DAY THAT IT IS CONSUMED 7) PRE-PLANNING WEIGHT TRAINING AND RECORDING THE ACTUAL 8) SUPPLEMENTATION 9) COMPLEMENTING OTHERS 10) RECEIVING COMPLEMENTS 11) 6 SMALL BALANCED MEALS PER DAY WHAT DOESN'T WORK FOR ME: 1) MISSING MEALS 2) MISSED WATER INTAKE THROUGHOUT THE DAY 3) BUYING AND FIXING MEALS FOR THE ENTIRE WEEK ON SUNDAY 4) WEIGHT TRAINING ONLY 3 DAYS PER WEEK 5) AEROBICS ONLY 3 DAYS PER WEEK KEY DISCOVERIES: PROMAX ENERGY BARS: They work for me as a meal replacement. 20g of protein; 38g of carbohydrates; 3g of saturated fat; all at 200 cal. The only drawback is the sugar content at 24g but they are large bars, taste great, and flll me up. Shakes would be better but it is difficult to have a shake made while you are on a fire engine all day. I throw the bars into the cab with me and they are always there when I need a meal. It keeps me on track for the "RIGHT TIMES" part of the "RIGHT RECIPE". EATING AT HOME: This has lowered my blood pressure! Eating out I cannot control how they season my food. I use salt free products to season my meals cooked at home. DRINKING A GALLON OF WATER A DAY: Helps my energy level by transporting the nutrients to my muscles and vital organs. RUNNING SCHEDULE FOR CARDIO: Running keeps me very lean CHANGING UP MY WEIGHT TRAINING ROUTINE: Helps with muscle confusion. SHOPPING FOR FOOD ON SAME DAY IT IS CONSUMED: Food is fresh; chicken prices vary and I get extra when on sale. I like going to the store. PROTEIN RICH MEAL FOR LAST MEAL BEFORE BED: I use casein protein due to its slower action to feed muscles while sleeping. No carbs at night. Favorite is pure protein powder and sugar-free, fat-free pudding with skim milk. PRE-PLANNING WEIGHT TRAINING AND RECORDING THE ACTUAL: Gives me goals daily and helps me know if I am improving or over-training. COMPLEMENTING OTHERS: Sharing what happens on transformation makes me feel like I've helped someone that has been confused about their own program. RECEIVING COMPLEMENTS: Very motivating. SUPPLEMENTATION: CLA; Amino Acids; vitamins; protein powders (wy-fterweight training; casein: latter meal) 6 SMALL BALANCED MEALS PER DAY: Keeps my blood sugar levels constant and fuels my body after the actual workout is completed. WHAT DOESN'T WORK FOR ME - MISSING MEALS: Causes excessive hungar and makes me over eat. MISSED WATER INTAKE THROUGHOUT THE DAY: Makes me feel sluggish and weak, workouts are not intense. BUYING AND FIXING MEALS FOR THE ENTIRE WEEK ON SUNDAY - I end up wasting good food that goes bad. WEIGHT TRAINING ONLY 3 DAYS PER WEEK - I spend less time in the gym with more intensity if I do splits. Each split is once every 5 days. AEROBICS ONLY 3 DAYS PER WEEK - training for 1/2 marathon in Denver. Milage is critical so I run 6 days a week. Right around 4 hours a week currently.

what works for me - lots of veggies ( frozen ones for ease/ carrot sticks etc. - shopping at least once every two weeks to avoid processed foods - eating every 3 hours - watching portion sizes and to stay away from sugars, diet sugar substitutes and anything with more than 4 grams of fat in a serving - taking a multivitamin for safety in supplements - packing backup meals that need no refridgeration everywhere ( cans of healthy low sodium, low fat soup in the locker at work, fruit and carrots sticks in the car, etc.) - making up several meals at a time so left overs last. -staying under 30 grams of fat each day total -getting enough fiber -instead of eating out we picnic with healthy foods to the park, the zoo, the lake or on a hike. its the same treated feeling without the butter and junk. - if any alcohol only a glass of red wine on my free day ( it has health benefits in moderation and tastes great) - shakes made up in drink bottles to take with me

The BIG keyword for me is: Clean Eating. My body loves, loves, loves it. The more natural it is (from 'mother earth'), the better. I have to stay away from milk products, and everything processed. But that way, my body stays happy. And I love it. Thanks, Bill =)

What Works: Preparing foods the night before. Eating every 2-3 hours. Eliminating flour and sugar as much as possible. Eating a wide variety of meats, vegetables and fruits. The convenience of Right Light Shakes. Drinking lots of water. Using proper proportion sizes. Cooking with coconut oil - yum! What Doesn’t Work: Skipping meals. Going too long without water. Eating the same thing every day. Eating too late. What I’m doing now that I didn’t do before is cutting up my vegetables and fruits the night before, so the next day I can cook something without a lot of prep work. I’m for everything that minimizes effort and maximizes enjoyment with meal preparation.

“Nutrition: What Works for Me and What Doesn’t.” Free Day Right light Journaling Drinking lots of water Planning ahead and keeping food in my car Having a husband that takes the time to plan dinner for me Keeping crud out of my refrigerator and pantry Eating Light Cookbook (my favorite) Nutrition bars as an alternative…but not overdone (which happens) Eating more and more often I think that eating more often is the most important of all, I am rarely hungry. The other thing that is most important is the journaling, it is not so much being honest when I post it for everyone else, it is the honesty to myself. I don’t ever think “I am going to have to write this down so I am not going to eat it”, but I am sure subconsciously, it has an effect. There have been several times in my life that I had to lose weight. After I had babies, after I had surgery, when I quit smoking and now, since I quit eating regularly, was not working out and then started eating to increase my weight, but at the wrong types of food and got fat. Six meals a day works well for me, I am eating a lot more than I did last year and am losing weight. I just cut out the “c’s”, cookies, candy, cake and chips. My successes have always included journaling. I love free day and do not feel guilty for what I pick out. I preplan my free day so that I get to eat something that I really want and I don’t waste it on something that I am not crazy about. That is the one day my husband doesn’t have to plan the dinner meal, because I know 2 days ahead what I am going to eat and I am never sorry for eating it....but if I have to, I give it away before the next day and it is not in my house to tempt me.

I set the timer for 3 minutes and did what Bill asked us to do in regards to thinking about our nutrition. I actually wrote for 4 minutes, I just couldn't stop right away when the timer stopped. Here is what I came up with that works for me in order to have good nutrition and to make sure that I fuel my body correctly for optimal results and health. 1. Sitting down at the table EVERY TIME I eat each meal, works for me. 2. Taking time when I eat to enjoy my food, not just mindlessly stuffing food in my mouth while standing around, works for me. 3. Planning my meals the night before each day I go to work, packing it, having it ready right in the front of the fridge, and then taking it to work with me each day, works for me. 4. Weekly grocery shopping with a list, works for me. 5. Cooking and preparing food Saturday morning so I have healthy food available in the fridge through the week to make dinners and lunches and snacks, works for me. I have 3 little kids and there is no way to cook dinner each night during the week after coming home from work each day. 6. Eating with someone else for all of my meals on my free day so I don't go overboard and am held accountable, works for me. 7. Posting my daily meals with Mary Jo works for me, it is a promise to her that I am comitting to because it is in writing. 8. Packing 6 bottles of water to take to work with me each day works for me. 9. ALWAYS asking myself why I am about to eat what I am eating and really thinking about the answer before I eat works for me. 10. Having Holly, Mary Pat, Mary Jo, Rachel, Sara, Daniel, Lori, Mandi, Frances, and many others here at T-com works for me to keep me motivated and focused on eating healthy foods. Now what am I doing now that I didn't do before that is helping me succeed in my transformation to reach my goals. It would have to be all 10 of the things I have listed above and definately it would have to be doing them CONSISTANTLY!! I used to do some of them such as #8, #4, #3, & #5 before but was not consistant with doing them. The food aspect of this transformation has been the hardest for me. I am still working daily on overcoming binge eating episodes but have made TREMENDOUS, FABULOUS, AND UNBELIEVABLE, progress with this and am very happy with all I have accomplished with my nutrition up to this point. It should only get better from here.

What works for me is to be able to think about what my body "needs" rather than what I "want". If I want to stay healthy and strong I know that what I put in my body makes all the difference. Your body can't run a marathon on sugar fuel, it needs healthy foods that are alive to get across that finish line. It definitely works better if I plan my meals but I also know that I do not plan very well. What usually works for me is that when I shop for all the right ingredients (proteins, carbs, veggies, and fruits) I know that they are in the house and I can pull something together spur of the moment. With older kids I never seem to know everyones schedules and it works for me to be able to have it on hand so that I can pull it together quickly. Simplicity is key. I am not big on preparing a gourmet meal. Its usually very simple with the right ingredients. I can make a sandwich on whole wheat with turkey put some carrots in a baggie and I'm good to go. I don't need the extras. It might seem pretty plain but I know that its what my body NEEDS and I will have more energy for it. I haven't incorporated a lot of shakes in my diet. I wanted to use "real food" but since the discovery of Right shakes however, I am much more inclined to use them because of their ingredients. They are much healthier. I haven't used them enough and I will try to incorporate them more in my diet. I know that this system works. Its like Bill says in the BFL book about your body creating a furnace inside your body and your metabolism speeds up. That is not a quote, but rather what I took from it. This is the second round of eating BFL style and I have lost a lot of weight. Both times I have lost more than I wanted. Knowing this I realized I need to eat more, so I add an extra meal in the day. I haven't lost any more weight so it seems to be working. Eating 6 meals a day and working out really works! I love living this way! Thanks Bill

What works- always carrying a bottle of water with me especially if I go out to meet friends in an atmosphere where there is alcohol and I am nto drinking because I am training. I was joking with them last weekend as I carried my Smart Water in hand- rarely even setting it down, that I was going to glue a bottle to each hand so if I tried to pick up a wine glass at any time I would knock it over with my "Edward Bottle Hands"- ha ha. Setting written goals and visioning is another thing that really helps me. What doesn't- weighing myself. Especially as a woman, the scale is my enemy. I can be working hard, looking good, and although I KNOW that when I start lifting heavier weights I gain weight via muscle- it still feels terribly defeating to see the scale tell me I weigh as much when I am toned as I do when I am flabby. Also, videos are another thing that don't work for me. I need to consider them "extras" and not a part of my fitness plan because it is too easy for me to get sidetracked when planning to do a video I bought or rented from the library. Or to wander off and start laundry while in the middle of the video. Or to just watch the dang thing rather than participate. Yes, I know that is terrible-- but I'm being honest.

What Works for Me--- Vegan type “light” foods (veggies, soy protein)--- Raw, with minimal prep or cooking (Vitamix soups)--- Water, water, water, water water --- Little light on carb portions, a tad more of proteins--- More daily small liquid meals (i.e. shakes, soups etc)--- Organic, when we can afford or even find it --- Peace Foods (veggies, fruits, greens, soy and beans)---------------------------------------------------- What Doesn’t work for Me--- Dead Flesh “dark” foods (fat, heavy meats are worse)--- Over prepped, canned/frozen/processed dead foods--- No water, no water, no water, no water--- Too many carbs, to few proteins--- Normal meals finely prepped, and time spent consuming--- Hormonal, FEAR laden, chemical dosed crap--- War Foods (fat leaden meats, sugars, booze, etc.)-------------------------------------------------------- IN SUMMARY------------------------------ WHAT WORKS are *Foods of PEACE (vegetables w/non-death proteins like soy and beans) Foods without FEAR hormones running through the victims veins at the slaughter house. Foods that if they are of flesh come from a “normal” breading and raising process i.e. Free ranged, Free from chemical, Free from pesticides etc. ORGANIC.--- WHAT DOESN’T are **Foods of WAR (dead, greasy meats gorged in desire to just be consuming!) Foods of DEATH like processed, “enriched” and “oversized.” ---------------------- *Definition of Foods of PEACE: are those found to have evolved from “hunter gatherers” that settled into communities and began agricultural pursuits as they were AT PEACE and could afford to stop, setup a agrarian system for support and afford to take the time to plant, tend then harvest their sustenance. “CIVILIZATION Stability, health, free time, the arts, evolution.” ------------------ **Definition of Foods of WAR: are those foods man has to acquire “ON the MOVE” quickly by either spotting and killing, plundering after a victory to replenish their spent energy of the battle which are all fear invested from that event. An Army doesn’t have the luxury to “plant” or “heard” as its mission is to be mobile in meeting threats or in acquisition. Its very nature causes its players to eat heavy meats, killed on the move and minimal “tilled or nurtured” foods. “ANARCHY CHAOS, sickness, bondage, over indulged desire, stagnation, decay.”

What works= Spend the extra time and effort to make EFL recipes which makes me feel more nutured than just winging it with whatever protein/carb combo is available. Always have healthy supplies in the house. When I run out I get in trouble. Stay away from resturants unless it is free day. Doesn't work= If I wait more than 3hours between meals I get too hungry and the next meal doesn't feel like enough. If I don't have a plan even if it is just a plan in my head and the day gets busy I don't have as much success as when I think about my six meals at the beginning of the day. Doesn't work when I try and eat things I know are healthy but I hate them. It makes me feel punished like I'm on a diet.

NUTRITION: What works for me and what doesn't. Love this exercise! Works: Daily intake of fruits and veggies, fish proteins, grains and nuts for quick snacks in a pinch, sipping a smoothie with protein powder throughout the day of work, and breakfast is a must! Doesn't Work: Eating too close to bedtime, sugary foods, reading or watching tv while eating, not enough good fats, and free day when I actually eat freely for the whole day! I have found that if I succeed in planning, I plan to succeed. I need to shop two days per week to make sure I have plenty fresh fruits and veggies on hand. I also need to get adequate sleep or I have trouble focussing. Speaking of that...good night!!!

ASSIGNMENT #16 POSTED: * Keep the refrigerator, freezer, and pantry stocked with only horomone antiobiotic free range meat, chicken, eggs, almond butter, and fresh and frozen fruits and vegetables. Panty with quiona, oatmeal, and shakes, olive oil, canola oil, and raw walnuts. * Only eat out once a week at a restaurant that will cater to nutrtionally concious people. I tell them I have allergies to gluten, butter, dairy, salt, bread, peanuts. They cook my meals on a special grill they have set up for allergy suffers. * I plan my grocery shopping to be perfect instead of my meals. I plan to have stock! I keep the car stocked with a bag of apples, 8 shakes, and a case of water. * I set my phone alarm at each meal to make sure I know exactly when to eat. I always have an apple and a shake in my purse too just in case.

On the practical level, what works for me is the combination of carbs and protein in each meal. The carbs release energy sooner (and feed the brain) and the protein keeps the blood sugar steady. You can’t beat even, steady energy! Having pre-cooked, pre-measured portions of brown rice or barley in the freezer makes me feel secure on super-busy days. I love having the protein packs around to mix with kefir or milk and frequently take that with me when working. I occasionally do as many as 8 client hours back to back with only a few minutes between them…the easily mixed protein drink can be consumed between clients and I can “keep on going.” I need to fill a big jar of water full ASAP in the morning or I forget how much water I have been drinking or don’t start soon enough. Portion control continues to be a learning experience for me –I have had to accept that my hands/fist are not as big as I once thought! On the philosophical level, I do well when I take time to “thank “the amazing food I am consuming. Whole foods as close to nature as possible have a high vibration, and for me have an effect on the body almost like homeopathy. I am lucky enough to live on a small organic farm and we raise most of our fruits, vegetables and herbs. Connecting with food this way helps me recognize my own connection to the web of nature. I am thinking of what Chris W, said about food being what occurs at the intersection of the sun and earth. My close friends on some reservations in the western plains name God as both Mother Earth and Father Sky, so food is holy.

The Big 3 for me... #1: Shopping for and keeping only quality foods on hand... #2: Daily planning and posting of my menu, I enjoy the same simple meals so it's pretty easy and takes almost no time at all... #3: Portion control, palm and fist for Protein and carbs and I can fill the rest of the plate with all the veggies I want. Finish it off with a glass of water and the knowledge that my next chance to eat is just around the corner. easy as 1, 2, 3... Thanks Bill!

What Works for Me: -Planning meals at least a day in advance -*Making meals ahead of time, especially in batches* -Filling foods like cottage cheese -Portable foods like fruit (apples, bananas) -*Slightly bigger meal in afternoon than in morning* -Getting up in time to make a proper breakfast -*Drinking water while working out* -Keeping busy in the evening -Low-cal condiments Sticking to the diet seems always to be easiest when the prep work is done in advance. I tend to do the best when I make up a few turkey burgers or a few tuna patties that I can then eat over the course of the next several days because I don’t have to worry about what I’m going to eat…it’s already prepared and it’s easy! I’ve always had trouble with hunger at around 2:30pm, especially at work. That used to be the time I would head to the vending machines for a pop or a candy bar. I’ve recently looked to making that meal slightly “larger” than the mid-morning meal, usually by eating more filling foods like cottage cheese with an orange. I also used to have big trouble with hunger right after an intense workout (mainly because I work out on my lunch break), so I started drinking lots of water during the workout, especially weightlifting. I’ll drink at least a liter of water just during an upper body workout, so when I go to eat my meal afterward I don’t feel like I’m starving and the normal portions are plenty. What Doesn’t Work for Me: -*Foods that aren’t pre-portioned* -Dry foods -*Impromptu meals on the go* -Pasta -*Unstructured time (weekends)* -Too much coffee -Social events I have a terrible time with foods like spaghetti that are not pre-portioned. If it’s something I have to spoon out of a container, I’m more likely than not to take too much. I also struggle with meals on the go. With three active children and many commitments, I sometimes find myself driving back and forth all over the place and having to either starve myself by skipping meals (making it that much harder to eat reasonably later) or hitting a drive-thru. Weekends always pose a challenge in that respect, and in general because they’re often so unstructured. While at work during the week I eat my meals at the same time all day every day, but at home I sleep in later (which pushes breakfast back so that I end up skipping the mid-morning meal), and get involved in projects (again, often skipping meals or grabbing quick snacks).

The nutrition and eating is the one thing that was the hardest for me to get a handle on...... What doesn't work for me....freedays. I just can't do them anymore. Mostly because it's just not worth the two to three days of pain afterwards. So a free day for me is just not keeping track of every single thing I eat but I still don't go all-out or even have one free meal. Even a pb and j will make me feel gross for two days. What esle doesn't work for me? eating meal #1 too late and/or not eating meal six at all. In other words not planning well each day. What works for me is having lots of fruits and vegies available at all times. Making weekly grocery lists and menus and sticking to them. Staying out of the center grocery isle where all the processed foods are. Recognizing food as a tool....a simple tool to keep me a live and healthy! And last but not least...having Right Light and +protein available...they are awesome products, taste good and keep me full with no desire to snack.....(curbs the sweet tooth too!)

Well, here go's. Here is what I circled. Bad nutrition due to colitis and being allergic to dairy products. Not enough sleep worrying about my upcoming surgery for cancer. Working to many hours and not having enough time to plan my meals and when I do I leave them at home. Knee replacement and pending surgery on my hip has really put a damper on my exercise due to stability and muscle fatigue. To much bad medication that only brings me down and makes me weak. The good side of all this is " I wake up in the morning still able to breath." My team "Hero's" and T-friends help me with ideas to try and great advice. If it where not for transformation.com and the support of the community I would just give up. When I'm able to follow my plan I feel great and satisfied that I am doing the right thing for my health and happiness. John

Thanks Bill the show was outstanding as usual. The nutrition part is what I enjoy. For me I have to plan, plan, plan, plan!! There are times I don't plan and it may take me back a bit but then I get right back up and shake the dust off and get rightr back on my horse and keep moving forward. This place Rocks!!! I am so blessed to be a part of this.THANK YOU!!

The show was awesome - thank you!! Here's the intuit in me - What works for me - Trusting myself, questioning my choices with each meal, being grateful for how much better I am feeling, planning ahead, getting to the grocery store …having time to cook!! Having fun with it!! ---What doesn’t work for me---Food and a bad feeling do NOT mix! This is when I need to get away from the food, even if it is good food, and sort through how I am feeling, then eat.

What works so far for me: 1) I'm eating my 6 meals a day and have scheduled time. 2) I don't plan every exact meal precisely. I have some flexibility with me due to where I work at the jail. There's always food in the kitchen that I can scrap together and it's really good for me. 3) Having 2 shakes a day. 4) Drinking at least 1 big glass full of water with every single meal. No matter what 5) Planning the meals with my wife and eating together. It's especially nice when we can eat dinner together as a family and special meals are made. Chicken Enchilladas (EFL) 6) Eating at least 3 pieces of fruit throughout the day. 7) Keeping the fridge/freezer stocked with great food, simple food ready to eat. The things that don't work for me: 1) Not drinking all the water I need for the day. My body feels very dry. 2) Skipping a meal or having less than 5 meals a day. 3) Going out when it's not my FREE DAY! I enjoy eating out, but would prefer to have those as free days. 4) Looking for good food when I'm out for longer than expected. 5) Being super strict on my calories. 6) Eating the same stuff all the time. I need some variety. 7) Eating too much on my free day. I learned that from experience and boy did that day and the next suck!!! Until then, SHAWN

What works for me is planning my week of meals for every sunday. Each night during the week I plan my next day. I am on the road alot so I want to have what I need with me when I need it. Right Shakes 3x's a day works for me. Keeping a stash of Right packets in my cars, briefcase, office works for me. Drinking lots of water and having frozen portion sized packets of things like chicken and turkey meatballs works for me. What dosent work for me is missing a midmeal. If that happens it messes my whole day up. Bottom line is planning and always being prepared is what works!

Allright! Great assignment, and I love the 3 minutes, I tend to over-think. Here's what I do: 1. I plan and prep my food 2. I have a daily call to my OA sponsor, and I tell her what I plan to eat. 3. I weigh and measure my food, not because I want to control it, but because I surrender everything that is outside the measuring cup, everything that is NOT my portion--everything else is just somebody else's food. 4. I eat early in the morning, and 6 meals a day. 5. I eat a fairly high-fat diet for many reasons, and it works really well for me. 7. No sugar, no alcohol, very little flour. Those are some of the most important specifically FOOD things I do. But what also came up was the other things connected to it: 1. I work out intensely, and that changes the way my body uses the food I eat, and how I feel about it. 2. I pay close attention to the emotional/spiritual feelings when a little voice is saying "I gotta eat something!!" and it has nothing to do with hunger. 3. I hold it all with open hands, taking the action I can and letting the rest go. I'll be listening! I love seeing what others are writing already!

If I don't plan I fail for sure. I have to pack my first 4 meals of the day or I can't get it right. 3-4 p.m. is the most hungry I am all day and if I don't have that meal planned for, I'm toast.

What works for me: planning eating small meals using nutrition shakes for most of my protein eating whole foods, greatly limiting animal protein and/or dairy products not eating processed white flour and sugar products What doesn't work for me: having any known binge foods in my environment getting too full--sets up starvation mode thinking giving in to past eating disorder habits and thinking I know I haven't done the best I can in this area but am dedicated to working on this meal by meal, day by day and overcoming fears and limiting beliefs in this area. I'm looking forward to tonight's radio show! Thank you Bill, Beth

Preparing...Planning...Intently eating RIGHTDAILY same foods same time...same amount! Consistancy and staying focused on Rightfoods,Righttime and right amount! I eat at 11:00,1:00,3:00,5:00,7:00 and 9:00. Eating every TWO hours works for me in SMALL amounts. I dont eat in the morning and I wait an HOUR after I workout out to eat as well. So I go about 3 hours with no food in my tummy in the morning. I feel so GOOD when I stay on the same time plan. I have tried every three and it doesnt work for me. I like eating the same foods every week as well keeps me FOCUSED! I love eating something VERY SPECIAL that I would like ONE MEAL a week! Thats just how I do it. I have intently said I WILL EAt clean EVERYDAY no matter what. WE have Easter candy around and I am not touching it! Its really FIXED in my heart that I have to take this SERIOUSLY! I really had a ground hog experience in the very beginning of SEEING in my heart that I had eaten 18 weeks CLEAN! That vision was imprinted in my heart and I still FEEL THAT! Preparing planning and intently giving 100 percent to daily Eating CLEAN WORKS! YOU have to surrender to that place of wanting to VALUE your eating and your body MORE than you want FOOD! I enjoy what I eat everyday and its in moderation! I eat on a salad plate as well. Hugs and I am SO EXCITED ABOUT THE SHOW! Love You Bill! Love you Stoney! Love you Clarrissa! I love this COMMUNITY SO MUCH! Praising GOD FOR YOU! Shari!

Nutrition: What Works for Me and What Doesn't (3 Minute Writing0 -Eating six healthy meals a day according to Eating for Life works for me -Consuming "Right" protein Shakes works for me -Eating chicken, salmon, tuna is a healthy protein I enjoy eating -Portion size according to eating for Life are vital for me to lose fat -Consuming soft drinks and energy drinks do not work for me -Water works for me -Fast food from McDonalds does not work for me -When my carb portions are small, I feel weak -I crave natural peanut butter -Having the right foods in my home is vital to successful nutrition for me -I love having a free day and I enjoy it!! -Balance is important to me Now, after you’ve written on your sheet of paper for three minutes, go back and highlight or circle the primary points that, when you read them, feel like the pure truth to you. Then, please share your insight by writing your key discoveries in the comments section below. It always helps ourselves and others in the community when we openly share our feelings, findings, and evolving wisdom 1) Eating six healthy meals a day according to Eating for Life works for me 2)Consuming "Right" protein Shakes works for me 3) Portion size according to eating for Life are vital for me to lose fat 4) Water works for me 5) Having the right foods in my home is vital to successful nutrition for me 6) I love having a free day and I enjoy it!! 7) Balance is important to me

Sooooo is cinabon part of the nutrition that works for you??? lol ;)

What works for me is a diet that is higher in protein and lower in carbs as i am a diabetic. Carbs I take in are usually fibrous lower glycemic foods. I pre-plan everything even have an emergency stash of jerky I carry in my car. I eat 6 to 7 meals a day...Limited processed foods. A free meal, not a whole day. What does not work is a diet high in carbs, a day without shakes or skipping meals to speed up fat loss...I want my body to stay in an anabolic state and not burning muscle tissue. If I dont have boiled omega 3 eggs around I usually have a harder time too...They are my mini snacks. I also stay out of restaurants except on special occasions

1.) Sugar and alcohol do not work for me. They are both addictive and they give me cravings, so I don't eat/drink either of them.
2.) Too much animal protein is hard for my body to digest, and my body stores what it does not need a fat on my body. The digestion of animal proteins also causes my liver, kidneys, and gallbladder to work overtime, so it is helpful for me to limit animal proteins.
3.) Wheat and dairy do not react well with my body. so I don't eat either of them (this really helps when I'm at a Mexican place b/c I just say "No, I don’t eat dairy" when people try to offer me queso and other fattening stuff lol)
4.) Whole food satisfies my body's nutritional needs best.
5.) Artificial sweeteners and chemicals are hard on my digestion. My body does not like the chemicals...
6.) What I eat is reflected in the condition of my skin, hair and nails.
7.) Eating healthy, nutritious meals gives me sustained energy throughout the day.
8.) Eating a meal too high in sugar (sugary fruits or protein bars) will leave me feeling hungry sooner b/c of the reaction of insulin in my blood.
...I've learned alot about my individual nutritional needs, and it seems like I'm constantly learning new stuff and my diet is evolving continually. I used to think that a mega protein diet was ok, but I've learned that eating too much protein will cause the storage of fat on my body just like the over consumption carbs and fats does. I've also learned everyone's nutritional needs really can be different. What works for one person might not work for another, so it's important to tailor meal plans to work for the individual.
I'm really happy I just opened my email and saw this blog!! I have been having the urge to go eat these tortilla chips my parents have (they live down the hall), and it's not my free day, so that's not OK!! Being able to write and read about nutrition has taken my mind off the chips though =) I might need to add chips to my no no list along with sugar and alcohol, because they can be addictive and cause cravings for me too!! lol

Hello My Friend =O), Great assignment. OK, when I sat down, without thinking to deeply into this and wrote down the first thoughts that came into my mind it went like this for me and I'll share a couple with you now. For me, it all comes down to having really honest conversations with myself...What I mean by that is, if there is a particular food that i know I crave and is in a danger zone for me, that food does not come in the front door of the house=) I'm sure we have all had the conversation with ourselves more than once while shopping for food at the grocery store, we find something that looks really good and have that ever so convincing conversation with ourselves. "Oh, yes...this is a really good snack!!!......I can hold off my cravings for that until my free day =)...I just buy it now" REALLY?? While I enjoy challenges and testing my strength, I'd rather choose not to even go there. Making the best food choices possible, which has to be stuff that I like as well, sets me up for success. Bad choices test, trust or otherwise, set me up for other bad choices, equal the potential for a bad lift on weight training days, and a half hearted attempt at cardio, not to mention the mental fog that come with this. Good, best choices, allow me to prepare my body for everything that comes my way and prepares my body and mind for much more powerful experiences, opportunities and growth. This is really the bottom line for me at the top of my list...simply put, having honest conversations with myself equals much love for everybody in the end =). I am really looking forward to tonight's show!!! Thanks for a great assignment Mr. Phillips!

Very excited about this topic!!! Thank you Bill. Okay, here is what I ended up with on my piece of blank paper: What works for me is recognizing what doesn't work and doing my best to focus on what does such as...keeping my meals simple; planning not only daily but also keeping the freezer stocked with my favorite lean protein options; always having authorized food options on hand like hard boiled eggs, whole grain bread, fruits and vetables; Right Light Shakes help me get all my meals in and they are also great on the go. I take my water, shaker cup and shake and I am set; being sure to enjoy what I eat when I eat clean (example: I am not a cottage cheese person, so I don't force myself to eat it); eating clean six days a week and enjoying one free day to eat or not eat what I choose....what doesn't work...not doing what does :) Looking forward to the show!

What works for me is this: 1) Planning weekly 2) Grocery shopping weekly 3) Cleaning out the refridgerator and cupboards weekly 4) Not trying to force a strict obedience to every 2.5 hours; Follow body's intuition 5) Stay busy so as not to think about food all the time 6) Getting enough water, especially in between meals. Things that don't work for me are: 1) Skipping meals 2) Going out to eat when it is not a free day 3) Worrying if this new way of eating is really going to work 4) Stressing out and feeling guilty over a slip-up on my eating. =)

Eat more at my first meal than the other meals. keeps me from pigging out at night Make sure I have some favorite EFL recipes in the freezer in case I have a food emergency Keeping my food in a separate place from the snack foods my husband and kids like to eat Listen to my body and eat when I am hungry, stop when I am satisfied Be free about free day. Don't worry, eat happy. Plan my food, but allow for authorized substitutions

What works for me is planning and creating a positive"I am going to do this" attitude right when I wake up and start my day. Exercise starts the day out then I am empowered to fuel my body with whatever it desires that day. I ran hard today and tonight I want fish tacos and cabbage salad. Listen to my healthy cravings. What does not work for me is a defeated attitude, whoa is me pity party. Then this low mindset gives me excuses all day to eat sour cream and chips, candy evenings and endless happy hour snacks and drinks galore. I shut out the defeated thoughts and it becomes all easy after that!

What works: Eating 6 small nutritionally balanced meals, eating a satisfying breakfast, having at least 1 shake a day-some days 2, having my free day and reminding myself that I can have the treat or the meal that I'm "craving" on my free day, plan a weekly menu, good foods in the house, plan my meals for the next day--but am flexible to switch it up with other healthy foods, listen to how much my body wants. What doesn't work: rushed eating, eating unconsciously and not savoring the food that I am putting in my mouth.

Plan, prepare and document! If I do not write down the times that I eat I am lost! Timing is vital for me, then the planning of having the next meal ready. Documenting, planning have preparing the plan...the formula for success

I took three minutes to write whatever popped into mind and here are the key points. WHAT WORKS FOR ME: Well planned weekly menu. Helps with shopping and keeps me on track. Having the right foods available and healthy alternates when in a time crunch. Reviewing restaurant menus in advance of going out for dinner or lunch. Eating light foods that don’t bog me down. Eating the right portions at the right times. WHAT DOESN'T WORK FOR ME: Foods high in fat, sugar and processed ingredients such as hydrogenated oils. Under or over eating causes cravings or they make me feel bogged down and tired. Eating right before workouts can cause cramping and other unpleasant things. Leftover free day foods available and accessible. Large quantities of snack foods (healthy or not) available while traveling.

Thanks Bill!!!! WHAT WORKS:Planning.I have a CNA(Certified Nurses Aide)and every day without fail she'll ask me two questions:What do you want for breakfast? And:What do you want for lunch?Her idea of eating is three meals a day.She fixes two for me,the other four I take care of for myself.I answer her questions with what I've already had and/or what I have already planned on eating for lunch. WHAT DOESN'T WORK:"NON FREE DAY TREATS".Once or twice on this eighteen week journey I've slipped up and eaten someting during the week that wasn't planned.BUT----I've gotten "back on the wagon"and reversed the damage that the nonplanned food caused.This isn't just a "diet".It's a lifestyle that I'll gladly follow the rest of my life.When I began this lifestyle 27 months ago,I was prediabetic,had high cholesterol and had high blood pressure.Now I'm happy to report that my cholesterol is almost normal,my blood pressure is normal and I am no longer prediabetic!!!!! RUSTY:)

I'm looking forward to this show...I made the mistake of eating some of my kid's Easter candy and all of a sudden I'm constantly craving sugar...yikes!

For me I noticed that planning ahead is a KEY. Planning & pre-cooking my meals, eating the SAME meals - these work for me. Also - after the last meal - GO TO BED...another planning point as 9:30 is a bedtime for me and my last meal is around 9:00. What doesn't work for me...not eating enough or not eating the right combos causes me to be hungry. So...you eat. Then you beat yourself up for eating when you shouldn't eat - becase it's still about PERFECTION and not progression. Then, the BEAST inside you takes advantage of your weakness and whispers things to you like, "You've already blown it anyways...might as well go eat more...start again tomrorow." Eating alone is another huge thing...I think I'll talk to my DH about spending time w/ me at night...to help me to be accountable.

Most would agree with the statement “You are what you eat”. Likewise, most would agree that “You are what you think”. Although I agree with both I find combining the two statements gets me closer to the truth. “You think what you eat”. I find the types of food I put into my body affects every cell including my mood, energy, thoughts, feelings, and capacity to care. There is not doubt when I eat for maximum nutritional value that it has a direct correlation with the very nature of my awareness. Move beyond calories and into eating for optimum awareness! Great topic Bill!!! Chris

Very timely topic for me. I did the assignment and can't wait to hear about it on the show tonight! THank you Bill!

Bill! I love this! I have recently discovered the power of food and am now actively using it for my well being. After doing this assignment, these are some of the things that stuck out for me: 1. I respond differently to my body now. I still sometimes have sugar or fat cravings, but instead of going out for a burger and milkshake, I feed my body healthy sugars and fats like fruit, nuts, fish and olive oil. It actually works!! My body is so smart and finally I am catching up and responding to those cravings appropriately. 2. I have fine tuned my eating schedule. During this challenge I have discovered that I do best eating every two hours for the first half of my day, it keeps me from crashing in the afternoon. Getting a lot of good fuel in early in the day helps me to keep my dinner pretty light and I don't eat late night snacks anymore. 3. I am more and more cutting out "fake" foods from my diet (I hardly use fat free or sugar free products, artificial sweeteners, etc. ). I eat mostly unprocessed whole foods or minimally processed foods. I will plant my first garden this year with some of my favorite healthy foods: spinach, brokkoli, carrots, potatoes, strawberries, raspberries, etc. 4. I am searching for knowledge concerning nutrition and am reading some great books (Super foods RX and You-The owners manual). This new knowledge has helped me realize how powerful food is and that I can target my nutrition and food intake to positively influence how efficiently my body works. It's not just about protein and carbs anymore. I am learning more about substances in foods that help prevent diseases, promote healing and change my mood. I know food has played a great part in me overcoming my depression, anxiety and panic attacks. They are MUCH less frequent and severe now. 5. Lastly, like you said in your book EFL : eating just for fuel is like having sex just to procreate. Well, I am happy to report I enjoy eating now, I enjoy how my body feels, how much energy I have, that I am not bloated and crampy all the time anymore, that I can finally taste things other than sweet, salty and greasy. I still love cooking and I am happy that my family is adjusting too. My husband eats fish without gagging and my kids eat fruit instead of fruit snacks. This is not a diet that makes me feel like I'm being punished for getting fat and letting myself go. It is common sense that helps me get in tune with what my body needs to function at highest efficiency. Having been a yoyo dieting queen for most of my life, this is truly a spectacular discovery. Thank you Bill. I want to do this for life! Happy hugs, Juliane

Since day 1 what has worked best is: Planning meals for the week, Eating what is planned, making recipes from EFL cookbook ; Not skipping meals; Having healthy quick snacks on hand when coming home starving; Getting in all 6 meals without fail; drinking my waters and getting rid of 0 cal flavored waters.

Three minutes went fast! The primary theme for my 3 minutes of writing is: Relax and enjoy the food I eat. Eat slowly and with gratitude. The more rigid and inflexible my plan, the less I enjoy it and the more I screw it up and get frustrated. Be flexible, adaptable and grateful when it comes to eating healthy. It's a blessing and should be regarded as such.

I can't wait. I may have to stay up for tonight's show. What works: planning. having a handful of standby staples. exercising on an empty stomach. eating every few hours - this has done more to impact my mood swings than anything else and it has made for a better marriage! What doesn't work: cottage cheese.

Oh, Bill this is soooo what I need right at this very moment. This food thing is so hard. Yet, when I eat clean I feel AMAZING! Thanks so much for another thought provoking assignment!!!

What my list included (highlighted items are underlined here): Does work: planning, hand/fist sized portions, shopping only for planned menu, cooking for "planned over" portions, planning week-long menues, packing meals to take with me, fresh fruit, whole grains, variety of lean proteins. Doesn't work: flying by seat of pants, snacking, calorie counting, having junk in house, fast food, getting caught unprepared, eating the same things all the time.

This could not come at a better time!!! I love this topic!

NOW you're talking. This is SUCH a huge topic. I'm sure it is NO accident that it follows EASTER WEEKEND when we are all just now able to stand upright after our tangle with the overly abundant Easter basket. ;-) What Works: Planning, Packing, Portions and Protein. I MUST plan my meals for the day. I must pack my FOOD BAG with those foods (not expect that I will pick it up later or as I go). Make sure I keep portions LARGE enough. That's right! When I make the portions too small, my blood sugar gets out of wack and I am in trouble. Lastly, make sure there is 18-20 grams of protein in at least 3 of my meals, and 10-15 grams in the lighter meals. ~Brooke

I just did this as you suggested, fast, timed myself. Three minutes. When I went back and reviewed, the thing I circled was: I feel good when I follow my plan. Pretty simple, huh. Brad.

Starting my new assignment now, Thanks Bill. I'll be listening tonight and in the chat, Until tonight Love, Linda

Cant Wait for the show!!!!!!