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Transformation Assignment #3 2009
Okay… now it’s time to make another step in the right direction. It’s time that we focus on one of the most important aspects of being healthy: How to feed our bodies the right way, so we enjoy great health and abundant energy.
No matter what your transformation goal -- whether your aim is to successfully complete a Body-for-LIFE program or simply let go of some unhealthy body fat or if, like me, you're training for an endurance event such as a marathon, triathlon or a mountain climb -- you've got to know the ins and outs of nutrition and then, you've got to have the discipline to apply what you know, each and every day.
To help with this, I want to draw your attention to what I call The Right Recipe. This is a way of eating that puts an end to nonsense like dieting, deprivation, and fads. The Right Recipe is a plan that can help you lose body fat, increase your energy, strengthen your muscles, and also nourish your mind as well. It's scientifically proven and it's a practical approach which works in the real world as well. Please carefully read the following text -- it's chapter 6 from my book Eating-for-Life. Also, please note that all the food photos in the text are linked to delicious nutritious recipes. Just click on the photo. In a few days, I'll send you more information about how to eat right; however, it's very important that you get started now, by reading about The Right Recipe.
Bill
P.S. This week, make time for 3-4 hours of exercise again. Build on your momentum and pick up the intensity and focus a bit!
P.P.S. Also, take a look at your before photo and read the words and phrases that describe how you felt then. Be aware of your starting point. Then look over your page where you describe your destination. See it, feel it, and know you are on your way there!
The Right Recipe
Excerpt from Eating-for-Life Chapter 6
“Eat right.”
Each day, nutritionists, dietitians and diet doctors dish out this well intended advice to clients, patients and those seeking the right way to reduce bodyfat and improve health.
Unfortunately, the well intended admonition “eat right” has become a very obscure and ambiguous “prescription.” I receive so many letters and emails from people who are confused about what it really means to eat right. “Is that low carb? Is that low fat? Does that mean joining a weightloss clinic? What, when and how do I eat to ‘eat right’?”
Good news: There is an answer. I call it the “Right Recipe.” It has four primary ingredients. Each plays an important role in the overall process. And in this chapter, I’m going to teach you about each of these ingredients. Then I’ll go on to explain how they all work together—in harmony—to form the Eating for Lifestyle.
So, if you’re ready to learn what it really means to “eat right” once and for all, please review this chapter closely. I promise it reveals the right way.
The Right Recipe Ingredients
As you can see in the “pie chart” above, the four primary ingredients are: the Right Foods, the Right Amounts, the Right Combos and the Right Times.
That’s it. That’s all there is to it. When you combine these four ingredients, you absolutely, positively will have the Right Recipe to feed your body in a balanced, healthy, hearty, satisfying and effective way. You’ll be able to gain energy, build strength, look and feel younger and reduce bodyfat.
As I walk you through an explanation of each ingredient in the Right Recipe, rest assured, I will not drag you through a complicated, convoluted and overly detailed dissertation of the many idiosyncrasies and trivialities of nutritional biochemistry. That’s not my style.
As I see it, my job is to do the reading, the research, the reviews, then separate the wheat from the chaff, trim the fat and simply serve you the basic bottom-line facts. And that’s what you’ll find here.
That said, let’s get down to business… let’s learn what we need to know about the four ingredients that form the Right Recipe of the Eating for Lifestyle.
INGREDIENT #1: The Right Foods
The foundation of your success with Eating for Life begins with knowing which foods are right for you—which ones provide the high quality, essential nutrition your body needs. In my book Body-for-LIFE, I called these the “authorized” foods, which are the ones that are okay to include in each of your daily meals. These foods get the green light because of the amount of nutrients they contain compared to calories. The best foods offer the most nutrients per calories. The technical term for these right foods is “nutrient rich and calorie compact.” That is the opposite of “empty calories” or “wrong foods,” which means they contain calories but little nutrition.
Right foods are healthy sources of the six nutrients that are essential to great health: protein, carbohydrates, essential fats, vitamins, minerals and water.
Just as every single one of the ingredients listed in each of the 150 very delicious and nutritious Eating for Life recipes featured in this book are absolutely essential for the meals to turn out right, the same is true in regard to these six essential nutrients and you. In order for you to “come out right”—in order for your mind to think clearly, your muscles to maintain strength, your body to metabolize fat efficiently and for you to enjoy great health and energy—you must feed your body the right foods, rich with ample amounts of essential nutrients.
Consider this statistic: Your body is made up of well over 75 trillion (75,000,000,000,000) cells.
Mind boggling, isn’t it?
So is this: Within a year, each and every one of those cells will be completely gone. It’s true!
You see, just as sure as the earth is revolving at this very moment, so too are our bodies—they’re always moving, cycling and “recreating.” Life (yours, mine and everyone else’s) is in a constant state of motion, even when you’re just sitting there!
As sure as you’re reading these words on this page, right now, each and every one of those 75 trillion cells is degenerating and regenerating. For example, our entire skin is “recreated” approximately every four weeks; our skeleton every three months; and our blood supply every four months. Every second of every minute of every day, your cells and mine are completely transforming.
Now, for this process to proceed in a healthy way—for all those new cells to be recreated the right way—it’s vitally important that all the right raw materials and the essential nutrients are available when and where they are needed.
Problem is, far too many Americans aren’t getting nearly enough of these nutrients. Scientific research shows most people are low on water, dangerously deficient in essential fats, undersupplied in quality protein and malnourished in many vitamins and minerals. This is not good. You see, even when nutrient deficiencies exist, new cells will still be created. Your body will do the best it can, in spite of the missing ingredients. The body is brilliant, and it can adjust and adapt to so many circumstances. But when it is starved of essential nutrients, day after day, its ability to recreate cells the right way becomes crippled. Over time, as your body’s cells become unhealthy, so will you.
The signs and symptoms of this serious problem are often ignored: low energy, depression, insomnia, aches and pains and constant cravings for “something.” The “new” you being created is an unhealthier version each and every day. But it doesn’t have to be that way!
By eating right, you can feed the recreation process and actually become a healthier new you beginning now and continuing far into the future. That’s why eating the right foods that provide your body with all the essential nutrients it needs to keep the recreation process going strong is so important.
Here’s some essential information about essential nutrients you need to know before we go on to the next ingredient of the Right Recipe.
Protein
Protein is included in each Eating for Life meal, for good reason. It is an essential component of every one of those 75 trillion cells our bodies are made of. Protein is a very important nutrient; in fact, the word itself originates from the Greek word meaning “of prime importance.”
Some of the very high quality protein rich foods that are ingredients in Eating for Life meals featured in this book include: chicken breast, turkey breast, lean beef, swordfish, orange roughy, salmon, tuna, crab, lobster, shrimp, lean ground beef, buffalo, eggs, cottage cheese, lowfat cheese, nutrition shakes and protein powder.
Click on the photo above to get the recipe
All of these foods offer complete proteins, which contain all nine of the essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. (By the way, knowing the essential amino acids by name, plus 2 bucks, will get you a cup of coffee at Starbucks!) The reason these amino acids are “essential” is because your body can’t make them on its own, so they must be provided through the foods we eat.
The amino acids, derived from quality complete proteins, are the basic building blocks of muscle as well as a countless number of enzymes, hormones, neurotransmitters and antibodies. Also, when you eat meals containing quality protein, it supports your metabolism, helps stabilize energy levels through its effect on insulin and blood sugar and satisfies your appetite.
Now, although protein is of prime importance, it is only one of the six essential nutrients. And despite the proclamations of protein powder pushers, it is not in and of itself the panacea—it is not the “one key” that opens the door to increased muscle, health, strength and vibrancy.
Variety is as important as anything when it comes to protein. That’s why I eat some chicken. I eat some turkey. I eat some beef. I eat some cottage cheese. And I eat eggs. And I drink my nutrition shakes, which are fortified with proteins derived from soy sources as well as whey.
The bottom line is, the right protein is not derived from just one source.
Your body craves, intuitively, instinctively and very, very intelligently, a lot of sources of protein. Feed it, don’t fight it. And, don’t let protein pushers, who proclaim the power of their “source” to be superior to any other, to persuade and override your intuition.
The power of protein is in the variety, the satiety, the health enhancing, muscle strengthening effects, which are best derived from feeding your body with as many different quality right proteins as possible.
Carbohydrates
Carbohydrates, like protein, are essential to your health and are also included in Eating for Life meals. Among the foods that provide quality carbohydrates you’ll find included in the 150 Eating for Life meal recipes are: brown rice, oatmeal, potatoes, yams, pasta, barley, apples, berries, oranges, wholegrain breads and pitas.
Carbohydrates are first and foremost a source of immediate energy for all of your body’s trillions of cells. Carbohydrates also cause the release of insulin, a powerful hormone needed to help amino acids enter cells, which is very important. In that way, carbohydrates and protein work together, which is one of the many reasons I have included both in every meal.
In recent years, there has been a great deal of discussion and debate, amongst the diet doctors in particular, about the eminent evils of eating carbohydrates. And although I agree that the food supply in America, in particular that fast-food frenzy which I talked about in Chapter 2, is serving us a surplus of crummy carbs, that does not, I repeat NOT, mean that all carbohydrates are bad for you.
Other “experts” have alleged that you can draw the line between “good carb” and “bad carb” sources depending on whether they are refined, processed or what their score is on a scale called the “glycemic index.” Once again, although I believe there is a morsel of truth to this, I don’t think it’s as literal—as black and white—as these diet doctors make it out to be.
For example, on several of the very popular lowcarb diets, the authors fight
that fruits, such as apples, are actually bad for you.
Come on… that’s just silly!
If you have your nose stuffed so far up the scientific literature and lab reports that you determine something as natural, healthy and wholesome as an apple is to be a condemned carb and blamed for being part of America’s big fat problem, then you have simply lost touch with reality!
Make no mistake, I am not going to tell you there are merely good and bad carbs and that they can be determined by a lab test, judging how fast or slow they are digested, how much or how little they, on their own, cause your body’s blood sugar to rise and fall, and how much insulin levels are affected as a result.
The fact is, in the real world things don’t work just like they do in the scientific laboratories. In the real world, I know for certain that what works, long term, is eating a variety of carbohydrates. And that’s why I eat some brown rice, barley and oatmeal, which cause a relatively slow, steady release of blood sugar into my body. And I also eat ample amounts of apples, oranges, berries and other foods that contain carbs that provide quicker energy. But variety is the key!
This approach works! I’m living proof.
You know this already, intuitively. It’s that common sense I’ve been talking about throughout this book. It’s that natural intelligence we have inherited from our longlost ancestors. We naturally reach for brightly colored fruits, which have been “kissed” by the sun and which literally contain particles of light energy, phytonutrients, as well as numerous vitamins and minerals, along with energyrich carbohydrates.
Fact is, I recommend right carbs based on many factors, not simply on how fast they do or don’t cause your blood sugar to rise or what their glycemic index is. For example, the carbohydrate foods that are included in the recipes featured in this book are there because they are nutrient rich. This not only makes them good for you, but it makes them taste good too.
You see, “good taste” is something we are all born with; something we inherited. And the desire to taste delicious, sweet and soft fruit is, once again, something we should feed and not fight.
So the bottom line is, the right carbs to eat for life include a vast variety and are not just selected solely on whether they are good or bad, quick or slow. Such classifications have been greatly exaggerated; they are counterintuitive and make the issue of carbs complex when, naturally, they should be a source of simple, sweet satisfaction.
Essential Fats
That’s right, essential fats. I know that might sound and seem a little strange—the idea that any form of fat could be essential is quite foreign to most. For certain, the fact that fat fortifies and nourishes those 75 trillion cells within our bodies has been very well established for over 40 years. Unfortunately, that message has been lost in the marketing and media hype, which would have us believe bodyfat is simply a form of consumed fat from foods. Fact is, that is not so!
Click on the photo above to get the recipe
Bodyfat, that extra flub on your belly and buns, is not just there because you ate food with fat in it. The buildup of bodyfat is always a result of not following the Right Recipe. It’s not simply a matter of eating something with fat in it. In fact, it’s an established scientific certainty that the right fats, the essential fats, increase the metabolism of stored bodyfat and decrease fat production in the body.
So how could fat be essential in any way? It’s because cell membranes, hormones, antibodies and enzymes all must have the “raw material” of certain essential fats in order for our DNA, our genetic blueprint, to fulfill its destiny and recreate the new you, the best you can be.
If you’re malnourished in essential fats, which research shows over 95 percent of all Americans are, this process is compromised and certain deficiency symptoms begin to manifest themselves: dry skin, a depressed metabolism, mood disorders, decreased energy, dizziness and even memory loss.
You certainly don’t need to know everything about the essential fats. Just remember that they, like the other nutrients included in Eating for Life meals featured in this book, are there for important reasons. Not just for flavor but because they are good for your health.
There are two particular types of essential fats in Eating for Life meals. These are ones that cannot be made by the body but are necessary for thousands of biochemical reactions to take place. These essential fats are called linoleic acid (sometimes called an omega6 fatty acid) and linolenic acid (omega3). In the ideal metabolism, linoleic and linolenic acid are the only dietary fats you need. These are found in healthy vegetable oils (canola oil, olive oil, safflower oil), fish oils (good fats in salmon, tuna, halibut, etc.) and in dark green leafy vegetables, such as spinach. As long as you’re eating ample amounts of these right foods every week, you will be getting the essential fats you need.
Now, there are right fats, and there are some wrong fats. Those which are bad for you include the saturated fats and the true dietary devil, trans fats, which are found in sick amounts in margarines, crackers, cookies and fastfood fries, burgers and so on. These fats have been proven to cause diseases ranging from cancer to diabetes to heart disease. They also are the fats that are the most likely to make you fat! We certainly want to avoid those fats, at least most of the time.
So the bottom line is, be sure to eat the essential fats your body needs in forms and foods such as healthy vegetable oils; fresh fish like salmon, albacore tuna and halibut; as well as dark green leafy vegetables, such as spinach. That’s what I do, and it works for me!
Vitamins and Minerals
All three of the nutrients I’ve talked about so far—proteins, carbohydrates and essential fats—need to be consumed daily in relatively significant quantities that are measured in ounces or grams. Scientists call these “macronutrients” (macro meaning large).
The other essential nutrients I’m going to tell you about now are consumed in very small quantities (often measured in milligrams). They’re known as the “micronutrients” (micro meaning small). These are the vitamins and minerals. Although only small amounts of these nutrients are needed by the body, they serve a very important role in maintaining the proper biological functioning of everything from your muscles to your mind. Vitamins and minerals contribute to good health, muscle growth and proper fat burning by regulating the metabolism and assisting the biochemical processes that release and recharge energy from the food you eat. If you don’t eat enough of these essential micronutrients to maintain proper levels, deficiency symptoms, which include muscle weakness, slow fat loss, connective tissue deterioration and frequent colds and infections due to suppression of the immune system, just to name a few, will appear.
Vitamins are “organic” compounds, which means that they are produced naturally in both vegetables and animals, where they are found in abundant quantities. The main function of vitamins in the body is to help enzymes with reactions, including energy metabolism, protein synthesis, nutrient digestion and absorption, to name but a few of thousands of processes. Vitamins are essential—you cannot live without them. Literally.
Vitamins are either fat soluble or water soluble, depending on whether fator water based molecules transport the vitamins through the bloodstream. Fat soluble vitamins include A, D, E and K. Because these vitamins have an affinity for fat, they can be stored in both adipose (fat) tissue and in the liver, extending their effective life span in the body and strongly decreasing the chance of developing deficiencies. The watersoluble vitamins include all of the B vitamins and vitamin C; they aren’t stored in the body for more than a few hours, so daily intake is a must.
Minerals are inorganic in nature, meaning they are not produced by plants or animals. They can, however, be found in food sources, for example, iron in red meat, calcium in milk and potassium in bananas. Minerals are extremely important for your body to work right. They are essential for nerve cell communication, flexing muscles, fluid balance and energy production. Many minerals also serve as building blocks for body tissues, such as calcium and phosphorus for bones.
Minerals are referred to as either “bulk” or “trace” depending on the amount needed by the body. Bulk minerals include calcium, magnesium, potassium and sodium. Trace minerals, on the other hand, may be required in quantities as little as a few micrograms (that’s just one onethousandth of a milligram). These include minerals such as chromium, copper, iodine and selenium.
Within the Eating for Life meal recipes, you’ll find vast amounts of vitamins and minerals in the form of fruits and vegetables, such as apples oranges, tomatoes, bananas, berries, broccoli and spinach. Also, right carbohydrates and proteins—whole grains, lean beef, chicken and nutrition shakes—provide rich sources of essential micronutrients.
Water
Water is so important to good health—consuming ample amounts is absolutely essential for fueling health and energy. Water covers approximately 70 percent of the earth’s surface and makes up over 70 percent of our bodies as well. All living things rely on water to thrive, you and I included. It helps produce energy, detoxify our bodies, regulate body temperature, build new cells and lubricate joints, among thousands of other functions.
We naturally lose water every minute of every day, just through breathing. During the summer months, water losses are greater because body perspiration, which is used to cool our systems, evaporates faster in a hot environment. Caffeinated and alcoholic beverages are diuretics—they cause you to lose even more body water.
We generally lose about 10 cups of water per day. Unfortunately, most Americans, research shows, don’t drink nearly that much. Consequently, many people are walking around in a chronic state of dehydration, which is not good to say the least. Water losses of one percent of your total bodyweight can impair functioning both mentally and physically. Losses of four percent can cause headaches, loss of energy, muscle weakness and irritability. Losses of seven percent can be fatal. Serious? You better believe it is! But it is easily prevented.
Don’t wait until you’re thirsty to drink water, or you’ll give back less than what you really need. It is essential that you replenish your water losses daily.
It’s not a discussion topic for good company, but watching your urine may be the best way to tell if your body’s properly hydrated. Dark, gold colored urine is a sure sign you’re low on fluids. Drink enough water to aim for light yellow or, better yet, almost clear urine. The average person needs at least 10 cups of water per day. People who exercise regularly need even more. I drink water from dawn to dusk and then some. I drink 16 ounces of bottled or filtered water first thing in the morning and another 16 ounces during my workouts. All total, I drink almost a gallon of water each and every day, and I drink an extra cup of water for each cup of coffee or diet soda I drink during the day. I suggest you do the same.
INGREDIENT #2: The Right Amounts
Now that you know which foods are right—which ones are high in nutrients, convenient and taste good—it’s time to move on and discover the right amounts of the right foods you should eat in each meal.
Fortunately, you don’t have to become a calorie counter nor do you need to meticulously monitor the carbs or fat grams of each and every food to know if you’re eating the right amount. What works well is to gain an understanding of the importance of portions.
You don’t need to get out a calculator to figure out if you’re on target with the right portions of right foods included in each Eating for Life meal. In fact, the information you need to know is transmitted to you at 186,000 miles per second! That’s the speed of light. And that’s how fast the answer to the question, “Is this the right amount of food for me?” is reflected.
So what is a portion?
Well, a portion is an amount of right protein roughly equal to the size of the palm of your hand. For example, a chicken breast about the size of the palm of your hand is a proper portion of chicken for you.
A portion of a right carbohydrate is an amount roughly equal to the size of your clenched fist. For example, a baked potato about that size is the right amount for you.
The right amount of a serving of vegetables is approximately what you might imagine you can hold in the cupped palm of your hand. For example, a portion of steamed broccoli could be a little or a lot, depending on your appetite, really. You see, with vegetables, like those included in the Eating for Life meal recipes in this book, you have a lot of leeway—you don’t have to limit yourself to a certain amount, and you certainly don’t have to forcefeed yourself a certain serving size.
What I do, generally, is eat a portion of protein and a portion of carbohydrates in each of my daily meals, and in two of these meals, I include a serving of vegetables (my favorites are broccoli, steamed spinach and zucchini). Sometimes I’ll eat a little serving of vegetables, and sometimes a lot, depending on my appetite… depending on what I’m intuitively craving. Once you too begin the Eating for Life style, you’ll get the hang of it.
Eating the right amounts of the right foods in each meal is important. I’ve discovered that people eat too little amounts just as often as they do too much. The critical component is eating the right amounts of the right foods. When you do this, you become more connected with what a satisfying meal actually feels like. You’re not hungry or stuffed. Your appetite and cravings are satisfied. Your energy is fed.
Be forewarned: Eating too little or overeating the right or wrong foods in one meal will throw your energy off for hours later in the day. For example, eating too little for breakfast may manifest in overeating dinner or dessert. And the contrary… a breakfast binge may mean missing midmeals and abruptly interrupting energy, as well as physical and mental performance throughout the day. When I say eating the right amounts of the right foods is vitally important to your success with the Eating for Lifestyle, I’m not kidding at all!
And, as I’ve already explained, eating the right amounts is not complicated or inconvenient. You just must simply know what to do!
INGREDIENT #3: The Right Combos
Now that you know about the right foods and the right amounts, it’s vitally important to understand the right combinations.
Quite simply, what you do is choose a portion of protein and carbs, and include that in each of your Eating for Life meals. For example, chicken breast (protein) and brown rice (carbohydrate). And in at least two of your daily meals, include a portion of vegetables. An example of this would be a dinner with a chicken breast, brown rice and broccoli. Throughout the 150 meal recipes featured in this book, you’ll see an array of ways to combine protein, carbohydrates and vegetables.
Click on the photo above to get the recipe
Combining the right foods in the right amounts not only calms your cravings, but it also helps feed your muscles by providing both the amino acids from protein, along with carbohydrates, which help “shuttle” that protein into cells. Scientific studies and real world results reveal that eating a portion of protein along with the right amount of carbs provides a synergistic effect—carbs help protein fulfill its destiny, so to speak.
Rest assured, the Right Recipe ingredient of combining protein and carbs in each meal is based on sound, scientific research. For example, in a recent study published in the Journal of Nutrition, researchers found that balancing protein and carbohydrates stabilizes blood sugar and insulin (the purported benefits of the lowcarb diets) and tended to decrease bodyfat, cholesterol and reduce the risk of type 2 diabetes.
In another study reported last year in the journal Physiology and Behavior, a team of Swiss researchers reported that by balancing protein and carbs in each meal, you could benefit not only your muscles but your mind. Balanced eaters experienced better overall cognitive/mental performance compared to test subjects who ate meals that were not balanced.
In yet another study published in the European Journal of Clinical Nutrition, scientists cited, once again, that eating a balance of protein and carbohydrates and essential fats in each meal resulted in greater feelings of energy and lower levels of fatigue. They determined that balanced meals promote stable energy and greater endurance.
In another scientific study, this one published in the journal; Medicine and Science in Sports and Exercise, researchers reported that in test subjects who exercise, consuming a post workout meal with both protein and carbohydrates resulted in better moods—enhanced feelings of strength and confidence. That’s good news because the more optimistic you are, the more likely it is you will continue to eat right!
More proof for the pudding: Scientists have also shown that people who eat a balance of protein and carbohydrates have better digestion and absorption of nutrients and a higher “thermic effect” (fatburning effect) from each meal. On top of all that, studies show that meals balanced in protein, carbohydrates and essential fats help people like you and me control our appetite.
I could go on and on, but rest assured, the results of research in the realm of traditional science, as well as reams of realworld results, absolutely and positively support the Eating for Life recommendation of combining protein and carbohydrates in each meal. This advice, although it goes against the grain of the popular low-carb diet dogma, provides a basic, balanced and in my opinion the best approach to making the most of each and every meal.
INGREDIENT #4: The Right Times
Okay… now you know that eating the right foods, in the right amounts, in the right combinations are three of the essential ingredients in the Right Recipe. And the fourth and final ingredient, that’s eating at the right times.
Q: What are the right times?
A: Six times a day is the right way!
It’s true!
What about the old adage that “three square meals a day” is best?
Well, that nonsense is not based on anything even remotely related to good health or sound nutrition. The expression “three squares” comes from centuries ago when serving crew aboard warships gave the gunners three daily meals served on square wooden platters—meals that consisted of salty, half rotten meat and crusty old biscuits. I think you also get three square meals a day in county jail, but I don’t know for sure.
Anyway, the fact of the matter is, your body, my body, everybody’s body works better when we eat the right foods, in the right amounts, in the right combos, not three but six times per day.
Eating six meals a day creates a “metabolic environment” that supports your energy and muscle metabolism, while helping you burn bodyfat. Study after scientific study has shown this to be so. For example, a recently published report in the European Journal of Clinical Nutrition cites that people who ate six times a day had a faster resting metabolic rate than those who ate just three meals daily. As you may very well know, your metabolic rate is the pace at which your body burns fat and food energy to keep you going strong. This study showed eating meals frequently throughout the day allows you to burn fat more efficiently. That’s good!
Researchers at Georgia State University recently arrived at the same conclusion. They found that those who ate just “three squares” a day had, on average, a higher percentage of bodyfat than those who ate six times per day, leading the researchers to cite that the idea of eating three square meals is best is downright wrong. (I agree, by the way!)
Another way eating six complete meals a day helps you lose bodyfat is by allowing you to maintain lean muscle. Remember, muscle not only helps you look leaner but also makes your body more metabolically active. Muscle burns calories even when you are just sitting there. Fat does not.
Numerous studies have shown that eating frequent meals increases fat loss while helping you keep your muscle. One recent report studied physically active people who ate the same amount of food each day but in a different number of meals. The people who ate only two meals a day lost about twice the muscle and half the fat as the people who ate six meals a day. In other words, the weight lost by those eating six meals was primarily bodyfat, while those eating just two meals lost mostly muscle.
When you eat meals every few hours, you’ll have more energy; you’ll also have less hunger and cravings, as was demonstrated in yet another recent study where it was shown that people who ate two large meals a day, given the same food choices as those eating six meals a day, consumed an average of 27 percent more food.
As I see it, eating one big meal causes your blood sugar to spike, then crash. Research shows that this “nosedive” in your blood sugar strongly stimulates hunger. So at your next meal, you’re more likely to get to the table ravenously hungry, which, of course, can cause you to eat too much. But with six balanced meals per day, you never get to that point of ravenous hunger. At meal time you feel a little hungry; then you eat; you feel full—you feel satisfied until your next meal.
Another study published recently in The New England Journal of Medicine showed that in as little as two weeks, people who ate frequent, portioncontrolled meals as opposed to three large meals (containing the same total amount of food) reduced their “bad” cholesterol levels by nearly 15 percent, reduced their cortisol levels (the “stress” hormone that contributes to belly flab and many other side effects) by more than 17 percent and reduced insulin levels by almost 28 percent.
There’s more… a scientific study reported in The European Journal of Clinical Nutrition shows that eating “compact,” balanced, nutritious meals every two to three hours throughout the day increases your metabolism, allowing you to burn more fat. When your daily food intake is eaten in a small number of large meals, there is an increased chance to become overweight.
Yet another study revealed that eating often helps your blood sugar and insulin levels stay strong and steady. When insulin levels spike, fat storage starts, blood sugar drops and energy levels plummet. Six meals per day do away with the highs and lows of blood sugar and insulin, as demonstrated in a recent study which clearly shows blood sugar remains much more constant and insulin levels stayed much lower in the sixmealaday group than in the two meal group. That’s good.
I could go on and on. Another study published in the International Journal of Obesity and Related Metabolic Disorders found that when you eat frequent meals throughout the day, it helps control the appetite.
Again, a study published in the American Journal of Clinical Nutrition reported that people are most successful at losing fat and keeping it off when they eat numerous meals throughout the day.
Had enough?
I have!
The bottom line is, when you eat every few hours, when you work with your body instead of against it, you’ll not only look better but I’m certain you’ll just flat out feel better too… a lot better.
Right Recipe Wrapup
So there you have it—the Right Recipe. What it really all boils down to is this: When you eat the right foods, in the right amounts, in the right combos, at the right times, you simply cannot go wrong!
Got it?
Good!
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I'm starting tomorrow with my Eating for life. I've started to eat when I get stressed out now. I hate it. I usually don't. But lately, I have this attitude of who cares. I lost some weight and I'm stressed about gaining it back now. So, now I have. But I decided tomorrow is a new day and I will loose the weight once again and make it stay off. I need to change the way I feel in the inside. I know I can do this.
This is going to be tough but I'm committed to plan ahead, make the right choices and the right times with the right portion sizes. This is no small task considering I've spent all my life eating processed food. I am truly amazed our bodies are as resilient as they are to still be working as well as they do in spite of not feeding them the nutrients they need. This is life-changing stuff that I am determined to follow the rest of my days. Thank you for sharing your knowledge about these things, I look forward to thanking you in-person in Dallas!
For me assignment 3 is one of the pivotal exercises with "getting it". I have to say that the "fueling yourself" component of the Transformation is what makes you go from an old clunker to a Ferrari. Fueling ourselves, not only with high octane fuel, but also the right amount of fuel based on our individual size is what not only makes us healthy but keeps us healthy. I have had my pre-transformation blood work done and I cannot wait to see what the post-transformation numbers look like. I know it will show that lifestyle is what dictates your health not fate! I use the BFL routine of protein, carbs and fat based on my palm or fist to determine the amount. After doing it for a few weeks I can feel when I need a little more carbs or protein and I love that process of getting in tune with my body. Typically a day will look like this for me. 8 am - 6-8 egg whites & 1/4 cup of oatmeal. 11 am - small tub of cottage chees and an apple 2 pm - Chicken Breast w/ 1/4-1/2 cup of brown rice with sliced avocado 5 pm - Meal Replacement shake or bar 8 pm - Chicken Breast w/ 1/4-1/2 cup of brown rice 11 pm - 2 scoops of protein powder or 6-8 egg whites I love this!
Ok, this is also a fairly easy one for me. I am very blessed to really and truly enjoy good healthy food. From time to time I have been known to get into a junk rut but it never lasts very long since I feel awful when that happens and 99.9% of the time it is emotions that drive my food choices. So I am back on my EFL track. Buying the book last spring was the best thing that I ever did! My diet was getting boring and now I eat 6 times a day no longer obsessing about carbs and I actually enjoy my food! I use one shake a day, sometimes 2 on rare ocassions, but I generally prefer to get my nutrition from whole foods whenever I can. As for free day.....in the past I have found that one free meal on friday evening and one on sunday at lunch time has been what I have ended up doing BUT often times I also find that if I have 2 free meals a week I sometimes permit myself to have a 3rd one......and then a 4th maybe dependong on how I am feeling.....so this time around I think I will be sticking to one free day to just eat what and when I want. Sticking to the plan. So my plan: 6 small meals, up my veggies even more, plan my meals the night before or first thing in the morning, one free day and maintain my journalling of meals. Recipe for success! Lesley
This is great! Unfortunately I sabotaged what weight I did lose that second week, and didn't do well at all on my third, but this week I'm starting over again. I am praying God will give me the strength to stay on track, and say no to people who, albeit innocently, keep trying to steer me off course. I'm also hoping to get a chance to purchase one of your EFI books as soon as possible. I got to look at my friend's copy a couple weeks ago, and those recipes look great! Bill, thank-you so much for taking time to help all of us out! ~ Jessica
Usually I can only get 5 meals in. I'm just not hungry enough to eat the sixth meal is that a problem?
Thanks for the articles Bill. Did assignment 1 & 2 and now struggling with this one a bit. Time seems to be a major issue here. Struggling with working schedules, kids activities and meal prep time. I have started the 6 meal approach and have started including protein shakes though and it's been great so far! Tino
Eating-for-Life is my food and 'diet' bible! When ever a week goes past and I don't loose weight, I take out the "Eating for Life" book and ask myself honestly if I followed the 'Right Recipe - when I don't loose weight it is normally because I went off track. Admiting to that mistake is vital - it allows me to fix it, dust myself off and get right back on track! A healthy Diet is not everything - but without it you are at nothing... it is the foundation that is absolutely required to build a better and healthier body, more focus and energy... it promotes the joy in our lives and ability to live life as it was intended for us... thanks for the reminder bill.. (By the way I have lost 120 lbs using this program - so I am also living proof that it works!!).
My husband & I both love EFL. I'm new to RIght Light shakes & I think they are great too. 3 weeks in & 11lbs down...looks like its working!
This SO works! 2 months and 20 pounds gone with no changes except eating the right foods in the right quantities and combos and at the right times! I went home on leave where my food selection was much tougher and promptly put on 5 pounds.
Gotta be honest-wasnt real sure bout this eating 6 times a day business at first. But it's incredible how good i feel now throughout the day. It's kinda weird, too, cuz i have more energy than ever, and find it hard for me to sit still, whereas before all i wanted to do was sit still. Thanks for some of the best advice i've ever received!!!
Eating 1. Only eat homemade meals. 2. Eat 6 meals a day 3. Protein and carb at every meal 4. Watch portion sizes 5. Plan my meals ahead of time and try new recipes 6. Make lots of food when cooking and put in containers to use during the week. 7. Drink lots of water throughout the day.
Assignment 3 complete. Back to followingthe BFl eating to a tee now for two months and plan on following it. I have told so many people about the eatig for life because I feel it is one of the best and over way you can eat and have anywhere you go and the free day gives you something to look foward to for doing a good job.
Thanks for this Bill. This is my most difficult Assignment for a number of reasons. Firstly, I eat too little during my working days of the wrong foods -- too much bread, little protein. Too little water and nutrients. Then on the weekend, i seem to make up for lost time, by eating rich foods with lots of the wrong fats and as a result i crave sweet foods. Oh and how i crave! I will be focussing on this as my way forwards. I promise to eat the right foods, the right combos, the correct amounts at the right times. Noone said this was easy, but i commit to this way of life for the sake of my rejuvinating cells and the chance for a better me. Thank you
Assignment 3 has been a time of adjustment and learning for me! I have come through the past week of revamping my food intake with a feeling of love for natural foods, disgust at what I used to feed my body and HOPE at the prospect of feeding it to live! I am so very thankful for this assignment. One more step towards the ultimate freedom I know that GOD has for me! Thanks, Bill.
I love the EFL cookbook and even though I've used it for all of T1, I have not made everything out of it yet! For this challenge, I will extend my use of the book to find additional recipes I can make to mix it up some more. I will continue to plan each of my 6 meals on a weekly basis and shop over the weekend so I have everything I need for the meals as I did for T1. This has been one of the most important aspects of ensuring healthy eating.
This works. I've been a culprit of breaking every one of these rules for years and since I've changed eating habits I can tell a pretty big difference. Referred this piece of wisdom to a few loved ones for what I hope will be a bit of eating sanity in a world of bad "diet" advice. Great stuff.
I am fairly far into my second challenge and this is easy now. I have little by way of cravings and average on free meal and one or two "cheats " a week. This is the most sustainable "diet" I have ever tried. I put diet in parenthasis because it is merely a lifestyle choice not a diet, there is nothing complicated, faddy or gimick filled about this plan it is just a healthier choice. My husband has joined me and therefore our fridge is outfitted to match the plan easily. I now crave salads who knew? I have lately given in to diet sodas for the caffeine for late work nights. I would like to make a commitment to cut back to water and record my eating habits for the next week. Kel
This is great!! I am doing #3 as well already! In week 2 of the BFL challenge and I am amazed at how well I have stuck to it and haven't even really taken advantage of "free days". Awesome nutrition info here. I will be picking up the EFL book this weekend!
Assignment #3: This one is the hardest for me to believe in for myself...just too many different attempts at following too many different diets based on too many different philosophies. I do believe this is the most sane, makes the most sense, and is a lifestyle, not a diet...smart and applicable for every person here...but even for me? Intellectually I know that if it doesn't work, it's because I didn't do the work. However, the emotional voice (typically my loudest internal voice) is chanting that it can't work for me, because if it was this simple I would have done it already! I'd already be "normal" like all the "healthy skinny people" I see every day! So. The key will be for me to apply right now the internal learning that began happening practically the second I signed on to this site, the reprogramming of that loud voice into one that's a cheerleader, a believer, and not a naysayer. As well, there's also the very large and painfully obvious truth that the same standard must apply: If the multitudes of diets had worked, I would certainly be "normal" and "skinny" by now, in fact nearly invisible, I've tried so many. They didn't work, of course, at least not for long. Therefore, it's only fair and smart and wise to give this approach an equal opportunity to be my answer. Since being fair and smart and wise is on my personal wish list, I am going to give this a vote -- no, give myself a vote -- and let this simple science work its magic.
Working on no 3, feeling motivated having planned a week of balanced foods/meals, got the shopping in and home for all the family including pre cooking tomorrow nights meal as a gift for myself when I get home tired! Thank you Bill for reaffirming that its all about balance and the need to eat often but eat the right things. I will report back after the week here is hoping the planning pays off :-)
Assignment #3 In progress. I seem to always struggle with right times and right combos. I've (we've) had a lot of progress with right amounts and right food. My wife, when I first met her, loved food that "full bodied" -- real mayo, real butter, nothing low salt, nothing low fat, nothing low sugar. She has decided to take up that challenge too. And she has started choosing better foods for us and our family. A few weeks ago, when she spent hours reading through the Transformations Challenge Rules, Assignments, and Blogs, I became chocked up with tears of happiness. Even as I type, I am tearing-up. I am so pround of her for taking this on, and taking it to heart.
I love the EFL book. My signed copy has helped make many great meals! :-)
I love the way I feel, look and act when I eat six times a day. I feel my metabolism speeding up and notice the little changes in the mirror that will lead to big changes. So simple, so powerful!
I read this assignment about 3 weeks ago, but am just now posting here. After reading some of the comments here, and eating 5-6 small meals a day, cutting out the beer, and drinking lots of water, that I just feel better. My skin, hair and nails are healthier than ever. Also, I feel like waking up and getting on with the day. I have been using three Myoplex deluxe ready-to-drink shakes for three of the meals, and eating some of the meals from the EFL book. This has given me more energy and I am more focused on my health. Eating this way is starting to feel natural, and I don't feel bloated and uncomfortable afterwards.
I love the nutrition plan lined out in this program. During my process of transformation, I have had to work it out it a bit so that it worked for my body. I usually eat 5 times a day (still working towards 6). I always eat protein and a carb, but sometimes my carb is a vegetable. I find that if I have a starchy carb more than once or twice a day, I stall. Not only that, but starchy carbs can be a trigger for me, so I have to be extremely careful. I don't believe in the "low carb" thing, but I do believe in finding what works for me and my body. I believe I have. I really like the way that I eat and the energy it gives me. I never thought this would happen, but even on free day I am realizing that I just don't like processed food as much. A few weeks ago I wanted Doritos. I got them and hated them... DORITOS! One of my favorites! Good riddence lol Last week I got potato chips and made onion dip for my free day. I ate a few and threw it away. It tasted like salt to me. Learning to like to feed my body healthy foods has been one of the easiest and rewarding experiences of this program. It's hard to believe since I'm a food addict, but aside from learning how to balance free day, food hasn't been a problem for me since day one. Sure, I've gone off the wagon a couple of times, but I'm immediately back on. It's hard to believe that I have this kind of control over what I eat, because less than a year ago I had absolutely NO control over what I ate. I remember I would promise to start a new diet every week on Monday, and I would fail EVERY Monday. I would cry because I felt doomed to live this life of obesity and morbidity. I couldn't keep my promises to myself. It was heartbreaking.... spirit crushing. Being able to enjoy good nutrition, having control over the foods that I put in my body, and loving the new way that I fuel my body is one of the greatest gifts this program has given to me. I am thankful every day.
I said I would finish this assignment and I did....now on to the next one....LOL!!!!
When I first started I had a major sugar craving. It was very difficult for me to follow the correct eating portion/ratio but I put my mind to it and did it. It has been a few weeks now and I am now over my sugar craving and I am now working on trying to fit in six meals and I am working on my portions. I have read and re-read this assignment many times to keep me on track.
It took me several weeks during round one to adjust from three huge meals to 6 small meals. Once I got over the hump it was smooth sailing. I felt my body changing and my cravings decreased. Some days I almost had to force in the sixth meal. I love this program and how eating the right foods, in the right amounts, and at the right times has made it easy for me to stay on track and meet my goals. It's a simple but effective way to stay focused when you live a busy lifestyle. When I am in a hurry I now grab a shake instead of pulling through the drive through at a fast food restaurant. I still have not totally eliminated soft drinks, but now I only drink one on occasion and it's a diet. During round two I will work on giving them up cold turkey. I have found the more water I drink the easier it is for me to stay away from soda. I truly believe I have found a nutritional plan I can stick with and that spells SUCCESS now and into the future!
There are several reasons I've found the EFL book essential in the Transformation. It helps direct you portion control and for those who enjoy food well, I have not had one bad meal from it yet. I have prepared meals for members of my shift and they too enjoy them. Taste, healthy, and the right portion. If you don't have this book, you must get it.
EATING FOR LIFE IS ALOT BETTER THAN THE I WANT IT NOW PLAN IVE BEEN ON I AM SO TIRED OF FOOD BEING MY MASTER SO ONE DAY AT A TIME I WILL TAKE MY LIFE BACK
I have read this so many times! EFL should be a way of life...I own the cookbook too! I have taken a very serious look at my diet and found that i can clean it up even more! I started really reading labels...you can find high fructose corn syrup (or the insulin rocket as I like to call it) in just about everything from bread, ketchup, canned beans, bbq sauce, marinades....unbelievable!!! I have switched to predominantly organic foods and I am focused on eating lots of veggies and fruits and lean protein....I have decided to slowly cut grains out of my diet because they make me feel bloated and disgusting....I am also finding that I don't get as hungry when I eat nutrient dense foods...crazy huh? I was eating a ton before and still felt hungry...it is QUALITY not Quantity!!! LOVE YOU BILL!!!!
I am committed to healthy nutrition by following Bill Phillips "Eating for Life". I am eating six meals a day, three which consist of protein shakes. Since I am running more, my desire for more carbohydrates have increase, but the long miles I am putting in is burning these carbs. I also find myself desiring to take my nutrition to the next level by buying more organic foods. I am still not drinking soft drinks or energy drinks and know that I am healthier because I avoid this. My life has changed because I changed what I put into my body.
Three years ago I followed the diet and exercise plan outlined here and I lost 30 pounds in 12 weeks. I kept it off for almost a year. During a very stressful time at work I quit working out and quit eating right. Within 3 months I had gained it all back. (My picture on my profile is me 3 years ago.) The last year I've been a start-stop diet/workout junkie. I tried cleanses and kinda-sorta eating right, alternating with sugar frenzies and eating whatever I wanted. I tried P90X and Jillian and yoga, alternating with sitting with my feet up surfing the net and watching tv. I convinced myself that I could do better than 2.5 pounds per week and yet I've gained and lost the same 5 pounds over and over. What I've come to realize is that I eat to stuff my fear. Fear of failing. Fear of success. Fear of getting hurt. Fear of finding love. Fear of being alone. Fear of my kiddults never leaving home. If you are not laughing you should be, because I am! As I write this, I'm terrified of moving forward, but I know I have to, because there is no such thing as standing still. If I'm not moving forward then I'm sliding backwards, and I'm too young to be on a hover-around counting down my days. I'm not sure how to get past the fear but I'm going to figure it out. Anyone care to join me? Joy
Consistent planning is key for this aspect. Meals are pretty routine and the body has become used to eating every 2-3 hours and it craves the good stuff. Still, indulge a little here and there, maybe a little too much, and do pay for it later! This is an area I get to clean up! Plan Plan Plan! ~S~
I've read this many times as I own the EFL book. I reread this assignment again last week. I'm still learning and each day is a struggle. I'm working to make conscious decisions. THis will be the biggest assignment for me through the whole challenge. sandra
Since I am lifting weights in my BFL Challenge, how many grams of protein daily should I consume?
The nutrition...well BFL trained me well so I've got the nutrition down (when I apply it). I bought the EFL book when it first came out and I love it! I recommend it to everyone. Since I began and signed up June 29th, I have been doing GREAT with my nutrition and had some free treats on July 4th. I love the eating plan and now I have to stay consistent with RIGHT choices. Can't wait to see the transformation results!
I am totally laughing at myself right now. I have struggled with this concept for the last week. It's that thought that goes through your head that sounds something like, "Well, I know that's what I am supposed to do, but I will figure it out eventually. I can't change overnight." Or the old excuse,"I didn't have time to plan, so..." The funny thing is that this is no DIET. It's a lifestyle. This week has been so sporadic. I have eaten well, and then I turn around and eat unbalanced, not enough, or too much. I can no longer get away with lying to myself. I am nursing a baby and I need to make eating right just as much a priority as I did when I was pregnant. I have been so tired from being up all hours nursing, and if I DON'T plan, I am doomed to fail. I have all I need to eat right, I just need to believe I deserve to feel wonderful. As this last week showed, I can work out, but if I am not eating the right proportions at the right times and keeping hydrated, I will be exhausted and not lose any weight. Time to change the thought process...
In 2004 my best friend asked me what I wanted for Christmas and I answered "Bill Phillips Eating For Life" book. She said I was crazy for wanting just a cookbook, and even felt bad for buying it. LOL. It's what I wanted and it was more that 'just a cookbook' to me,it was HELP! I needed it, I got it! I'm still happy with it. Thanks Bill for all your help within your books. ~Tracy.
I completed READING this assignment on July 1 - midweek my first week (started June 29). .....and BOY did I need this information! It was empowering! Truth always is! ...But, I have had the fight of my life changing my "comfort eating habits" -- even though many good things stuck with me along the years (since my 5-wk 1998 BFL experience). I posted details of my assignment in my ASSIGNMENT Blog. I look forward to this way of eating (and training) becoming a "first-nature" way of life for me -- I have ever since 1998!
Before now, I had been going by what my husband had told me about eating right; I am glad I sat down and took the time to read this material myself. It's something everyone should do and then do again.....to refresh why we are doing what we are doing. I am ready to give assignment 4 my attention now. Thanks to Bill and also my husband, Brett, for leading me down the RIGHT path. Stacy
I am starting round 2 and I have to say that if it wasn't for the EFL cookbook, I would not have made it through. In particular, I think the pumpkin cheescake was the real life saver. LOVE IT! I love to eat and the book gave me the way to do it right. This is the first time however, I read through this all. I am not a detail guy. I just like pictures. Now I have a better understanding of how it all comes together. Thanks. Now I can go on to #4.
I reviewed chapter 6 in Eating for Life and listened to the BFL audio book again as well. I have been familiar with this system of eating for a number of years and I really believe that it never hurts to do a review once in awhile. It keeps the information fresh in your mind. I have been keeping a small notebook in my lunch tote with all of my planned meals written out the night before. I am totally honest with it. I check off all of the planned meals that I ate and if I am a little off, I record that as well. It really helps me to see what I am really doing. It's can be easy to lose sight of that since so many of us lead hectic lives. I also enjoy reading the recipes.
I just ordered the Eating for Life book this week. I totally agree with the concepts and want a more in-depth view of it all. Like Porter said in BFL, "I'm tired of being fed, fed, fed"! I grew up in a family where it was "all about the food". I'm breaking that family cycle NOW! Eat to live, NOT live to eat!
Bill you are right, after you work on eating clean it seems to become somewhat intuitive. I do not crave sodas or candy or energy drinks anymore. I am learning to listen to my body and nourish it properly...this is a big exercise in self-trust for me, but I welcome the progress. When I am in a situation that I did not control, I am not panicking, I am eating what I intuitively know I should. Now I can even think ahead to how I will feel eating foods that are not whole, nourishing foods and I then make proper choices. This feels wonderful and I can sustain this for the rest of my years.
I have had the Eating-for-Life cookbook for years so today I pulled it out and dusted it off. Also I put a notebook together of the BFL training and nutrition plans and logs. When I plan and prepare the night before I am almost always successful. Also since I am moving from Texas to California this week, I stocked up on myoplex RTD's so that I can follow a meal plan while I'm on the road for a few days. I'm not going to let this moving situation determine how I'm going to feed my body.
For me, this is tougher (by far) than the workouts. I must stay one step ahead! I will plan out the week's meals now.
Still in week one but spent the day today planning my week and got all the grocerys, ordered the shakes and joined a new gym. Putting it all into practice is the next goal. I have my books that I carry everywhere and I think it's beginning to sink in-The whole picture! Bill-The cookbook and original book are SO HELPFUL. Thank you. Oh yes...I also exercised Three of the four days since I started...that's a VERY good start for me. Keeping it simple and planning ahead ..both will make the week MUCH smoother. Happy 4th.
In round 2 I am doing better at the eating. BE it never hurts to take a look at the basics again. thank you N.
Hi Bill, I find that I am finally coming to terms or peace with my sometimes "rocky" relationship with food. Ok I think I am finally getting it. The right foods- I follow the BFL approved foods and the EFL cookbook (fresh whenever I can). Yeah!!! I am finally cooking and i love it and I look forward to it. It is no longer a chore like it used to be. I remember before I joined t.com I would always think to myself, I have to cook how boring and now it is my pleasure that I get to cook. I bet my husband is happy about that one. The best part is the Food is delicious and easy to make!!! and I put LOVE into everything. The right times- 5-6 times a day two of which are shakes I use the right light love the vanilla and chocolate. I also make a green shake a few times during the week. I have noticed on days when I skip a meal or est too much at a meal it does affect my energy and hunger levels for that day especially in the late evening hours. The right combo- a portion of protein and carbohydrate and in at least two meals a portion of veggies. The right portions- the size of my palm sometimes I need to work on this one. All of this healthy food tastes so good ;) I find that I really love to pack my food for the day if I am going to be out and about. My little 3 yr old packs her food too. It is so cute. I am so glad that I am setting a good example for her. It is an incredibly empowering feeling to have your nutrition with you when passing all of the fast food places.I feel like my own mini "Food super hero" lol Much Love~Liz
I LOVE my EFL book, I've had it for 2 weeks now and have my sister eating 6 clean meals and she is buying the book now. She's not overweight, but out of shape and tired. I explained how eating like this and exercising have changed my life in just 3 weeks. We've tried numerous recipies and I can't believe eating clean could taste so good! I'm feel like I'm so full, but hungry at the right times. And I can definitely tell when I'm a bit off on my eating. I'm so happy to be learning about portions and right balances in my eating. Just from eating alone I have energy ALL DAY LONG! Lump on a log no more! WOO HOO -- You Rock Bill!
I dusted off my EFL cookbook and each week go thru it and pick the dinners my family will have that week. This has been so great not just because it is healthier but it forces me to plan ahead and shop for the week. Normally I don't and find myself rushing to the store in the mornings before work or on the way home and usually getting something fast and unhealthy. I laso didn't want to "subject" my damily to my diet issues in the past. Stupid! This time I told them they could fend for themselves or eat what I eat. And really, these recipes are not strange or out there, they are normal foods prepared in a healthy way. We discuss the meals and rate them. It has been fun. Even my 16 year old commented taht since we have been eating this way, if she eats a cookie or 2 now, it does't sit that well in her stomach.
This has proven to be the most difficult aspect for me to change. I have begun to eat healthier and to pay more attention to what I put in my body. I even eat smaller portions, but the late night cravings are still a battle. I try to choose the lesser of the two evils, by choosing the most healthy snack I can find, but sometimes I am weak and go with the most sugary,fattening thing possible. I have improved, but there is definitely alot of room for more improvement.
RIGHT FOODS, RIGHT AMOUNTS, RIGHT COMBO'S, RIGHT TIMES = SUCCESS! GOT IT! Now, we just need to keep practicing, because practice makes perfect. The longer we practice trying to get it right, the closer we will get to actually getting it right. Afterall, "Repitition is the Mother if Skill!" Anthony Robbins even agrees! Let's do this together! I can honestly say that once you make it a habit to prepare your meals the night before or first thing in the morning for the whole day, and have a perfect insulated bag that fits everything, and an ice pack that keeps it cold, you are good to go! You will love how much time it actually saves you to be fully prepared for your day in this manner. Everywhere I go carrying all my things, my protein shake in one hand, my water in the other, people always say, "You're sooo organized!" I LOVE IT! I love being organized, I love being prepared, I LOVE NOT BEING hungry, and I love NOT being cranky because of it! I LOVE MY NEW HABIT....and you will too. JUST DO IT!!!! Hugs from California....Demi
So much info here, yet written in such an easily understood manner. Thanks, Bill! ~Victory09!
I absolutely LOVE this assignment! I love eating Right..Love eating th right foods...right times...right combinations...right amounts LOVE IT! ITS just AWESOME! HUGS and blessings! PS I love EFL! Shari
“Eating For Life” sits on my kitchen counter as a daily reminder to me to eat right. It so happens to be an occasional conversation piece when I have guests, and then I can talk about my goal to ‘transform’. I’ve continued to express to my family and friends that I need and want to eat right to attain my goal. While the tempting foods continue to be present, I find my will power to resist increasing.I generally buy right and eat simple. I have difficulty with the planning of the meal plans as I really hate, to be quite honest, to take the time to plan and figure out what I need to buy. When I do plan, I do eat better….better listen to myself. Even when I fell of the wagon and was not doing the exercise portion during Round 1, I tended to almost always eat healthy. But then we know almost doesn’t count.For several dinner occasions at my house, I’ve prepared meals from EFL and everyone has enjoyed them. They are delicious and fairly simple to prepare.My lesson to learn here is to PLAN. Plan my meals and follow the plan. Mary kay
I have tried a lot of "diets" over the years and eating plans, but the most satisfying change in diet was BFL. The Eating for Life recipe book was a real gift as I'm not great in the kitchen and can get myself in a rut very quickly. I have probably tried 20 different recipes to date in EFL and there were only 1 or 2 that I didn't care for...so it provides lot of options and I'm anxious to keep trying new recipes. Although today is Day 1 of Challenge 1 for me, I have lost 20 lbs since the end of April and it was BFL/EFL - I automatically switched to those guidelines when I decided it was time to start taking care of myself again. NO MORE dieting! Today I will do up my menu for the week and cook up some meals so that I can grab and go. Success for me means taking a few minutes to plan each day and working through all the assignments.
Assignment #3 THE RIGHT RECIPE absolutely love eating BFL style. It is my answer to overcoming cravings and eating only enough food to fuel my body. When I eat 5/6 small meals a day....I stay satisfied and I don't overeat . I have been trying very hard to eat whole, nutrient rich organic foods. I plan ahead and pack food to take with me when I know that I am going to be away from home for longer than 2.5 to 3 hours. This style of eating is something that I can do for life. So far I have not been allowing myself a free day. I am trying to develop the habit of eating very healthly all of the time before I give myself permission to eat something that I would consider unhealthly. When I do decide to allow myself some more freedom...I am going to limit it to one free meal a week and possibly a little wine. I feel like this will work best for me and my body Attached Images
My husband hid my Christmas presents in our oven because he knew I would never find them there. (true). I had every delivery take-out restaurant on speed dial and was totally accustomed to having my meals delivered to me at my front door every night. My best friend purchased me a copy of Bill's EFL cookbook as a gift. "Gift" is such an understatement. I have successfully completed my second week of my Transformation and proudly say that I am not only re-introducing myself to my Higher Me, I am also re-introducing myself to my kitchen. Never in a million years would I have ever thought that I would enjoy planning and preparing such wonderful dishes that taste incredible with the added punch of being healthy. I'm sincerely enjoying the process - I truly am. Once upon a time, me cooking and me smiling - never happened at the same time! I smile and laugh ALL the time now. The better it gets, the better it gets, the better it gets. Thanks Bill for designing such a great cookbook - it's one I'll use over and over again forever! - Susan - a.k.a. (Happy Home Made Meal Preparer)
This is my second time through, and I am staritng Week Three today. I re-read this assignment with a highlighter and will post my assignment blog soon. Eating six times a day is CRITICAL for me in stopping myself from binging. It takes away the need for binging. I just plain don't do it when I eat 6 clean meals a day. I am really focusing on my diet this round and I gotta say... it's showing in my results!!! You will see. :)
Bill, Thank you for this opportunity!! As far as my Eating goes I am following the EFL Book and I am committed to using the 4 steps of "eating correctly" Here is my eating plan: 1- Right Foods: I, Brian Jermyn will be eating the right foods according to the EFL book. Meals will be pre-planned and I will eat meals from the EFL book. I will eat Quality Proteins, carbs and add the essential fats (flax seed oil/seeds) in the foods I eat. I will include vegetables in two of my meals daily. I will stay away from any food on my trigger food list, and enjoy only extras on my free day (Sunday). I will take vitamins as well as get the appropriate vitamins and minerals from these healthy meals. I will consume 1 gallon of water each day to ensure my body stays hydrated, and gets the appropriate amount of H2O necessary it needs for recovery, with less fatigue. 2- Right Amounts: I, Brian Jermyn will eat palm sized portions of protein and clenched fist sized portions of Carbs. I will continue to eat vegetables with two of my meals each day. 3- Right Combos: I, Brian Jermyn will use the EFL Book to assist me with eating the right combos. I will eat a portion of Protein and a portion of Carbs in every meal including the essential fats that my body needs (flax seeds/oil for shakes). I will include vegetables in two of my healthy meals daily. 4- Right Times: I, Brian Jermyn will eat 6 meals a day while eating every 2-3 hours. I will pre-plan my meals the day before (most times on my free day-Sunday will cook most meals for the week) (BBQ- Summertime--Grilled Chicken) That is the recipe for success and I am committed to eating the Right Foods, in the Right Amounts, in the Right Combos, at the Right Time, I can't go wrong!!!! __________________ Thanks, Brian "Every Day Counts" so give it your "Very Best"
Dear Bill, I read all that you had to teach on nutrition on Assignment #3. I almost didn't want to but I had to tell myself you have to read and relearn what I already knew to succeed. Thankyou. The bridge to cross will be doing it. I'm actually scared. But I know I can do this. I love the Eating for Life book one of the best cookbooks I have ever seen. Visual is great!
At one point I was thinking that eating 4 meals a day might be better, but I have learned that my blood sugar drops and I have horrible cravings when I do that. I am going back to a better way. The eating for life way! Thanks Bill! ;) Love, Holly
Week three here we go,its as easy as 1,2,3 and 4. Thanks for the helpful info on the transformation highway :)
The EFL book with its many recipies has been quite helpful. I've always thought a diet meant I have to eat disgusing, tasteless foods, but that is not the case at all! Week 2 was a challenge because a couple of my workouts weren't that good. I've identified the problems and plan to correct them with next weeks workouts. Keeping a journal is truely the best way to improve
The Right recipe generally works well for me. I have been using it since the end of March even though I entered the challenge on May 25th. I don't crave unhealthy snacks, my blood sugar remains stable and the free day concept has really helped me to control impulsive eating. If I find myself desiring a non-approved food item, I promise myself that I can have it on my free day if I still want it then (which I usually don't). The biggest struggle I have is getting all six meals in a day as I am still working to manage my sleep habits and sometimes oversleep in the mornings which gets the cycle of eating started on the late side. I am trying to adjust my sleep because I know its important to get the six meals in and have been successful losing weight with this approach in the past. This week I have been pushing additional veggies to make sure that I get at least 3 servings a day. Thanks Bill! Christine Reed
I'm right on track and committed as I begin my 3rd week. !! I love the EFL recipes!! Best of all....my family is also enjoying them. My biggest challenge.....eating 6 times a day. This is where great planning is essential. If anyone has any "tips" that are working for them please stop by and share them with me. I need and welcome all the help that I can get. Thank you Bill and Fellow Transformers~ Jeannie
6.2.09 Just finished reading the information under assignment 3. I thought the exercises would be the most difficult, but I think the food plan will be. First of all, I have a lot of food sensitivities. Secondly, I am mostly vegetarian, and Thirdly, I have been taught it's better to eat 2 x a day! So, this will take some changing, but I am willing to give it a good go. If anyone out there has food sensitivities and has any good information, I'll appreciate it. Thanks, Jodi
Thanks for the reminder on the food. This will take a little adjustment.
Hello everyone. Week three has come to and end for me. I’ve been on point following the Eating-for-LIFEstlye day in day out. Assignment 3, a.k.a the Right Recipe has always been tough for me but my mind hasn’t been this clear in years. I’ve posted a blog about my 3rd week and included an embarrassing question. If interested stop by and let me know what you think. Jimmie
Reread all your information. This part is important for me because my PAST binging and sugar addiction has been my stumble point. I signed up for fitday.com to track my food and am finding it helpful to note whether I am getting enough protein to heal appropriately. Yesterday I noticed I had was short a little on that area, and added some cottage cheese before bed. I want to learn to crave the right things, but until then I have learned to keep protein shakes and bars with me at all times, because I am not always in an environment that I can control. My goal this transformation is to learn to cook new recipes from this site that are authorized. Just wanted to thank-you again for the information you've been sending out to us for years, that I am just now starting to utilize.
I absolutely love this right way of eating! It gives me so much energy and mental clarity and makes me feel so ALIVE :)
After finally figuring out I have some major food allergies that I wasn't aware of I am on the right track to my nutrition needs its difficult when family refuse to help me diet and they wave that chocolate bar right in front of my face but my will to succeed is far greater than there will to see me fail. I am doing this for my 4 year old I am already seeing major results in just a short space of time!
Bought the book long ago, how funny I never used it. It's being used now. I think I can, I think I can, Mike
Assignment #3 I'm doing well with this. I just need to get the family on board, so I don't have so many temptations around.
Ast 3 ...ongoing...I follow the EFF plan. Planning is key and having the good food on hand is key...I am not tempted when I am not hungry...Varity in the foods I choose is helpful to not get burned out. It is amazing how much better I feel when I am eating right and on plan!
I own both books: Body for Life, and Eating for Life. This brings it all together nicely, and gives me some more knowledge into nutrition. I think with these tools I will be able to succeed!! Thanks Bill!!!!
Round 2: Check, going to the library to check out EFL again (someday I'll just own a copy), and grabbing a book on plyometrics! Breakfast of Champions right there!
I enjoyed reading this assignment. I learned a lot on how to eat right. I am starting my challenge today and this will help a lot. Thanks Bill for putting the work into this.
Thanks Bill for putting this in a way that is easy to understand. It totally makes sense!
What a relief to not be counting calories, counting points, sending my body off into the throes of cravings and binges. This is the scariest part for me - dealing with food. Years ago, I started with a weight problem and went to various diets to try and control the weight. As a result of all those "diets," I ended up with an eating problem to go with the weight problem. It is not about my stomach and hunger, not at all. When the uncontrollable cravings hit, my stomach is full - but I must keep eating. I am not even sure what it is my body is looking for. Long ago, I removed junk from my pantry. But I can still manage a good, old fashion binge on whole, organic, healthy foods. After 3 days of the "right recipe," I am feeling pretty darn good! No outrageous craving. Eating six times a day goes against everything I was previously taught, but my body seems to be doing very well with a good balance of protein and carbs every few hours. Could it be that this is what my body has been asking for all along? Can it really be this simple? i am beginning to think BFL is pure genius. Bring on the next assignment, Bill. You are turning me into a believer!
I'm just in my third week of transformation and I just bought the EFL book yesterday. I am so excited to start cooking out of it. In the past I've been swayed by low-carb, no-carb diets that made me feel guilty even when I was eating healthy. There is just such a refreshing balance between the food groups - and no healthy food - such as the potato, bread, or other carbs - gets a bad rap. It`s so simple, smart, and abounding in common sense. I`ve been trying to eat 6 meals a day and I`ve already noticed a difference. I`m never starving, so I don`t even feel the need to binge. I`m so glad I bought the EFL book, definitely a worthwhile investment.
Assignment #3 I have all the books from years gone by. The only other tool I feel I neededd was this site and the support of all the other challengers~Thanks for all the support so far everyone.x
My eating habits have changed drastically over the past 4 years. When I began my journey changing my junk food addictions to a healthy life style with Body for Life I learned what to eat, how much to eat and what time to eat. For the first time in my life I didn’t feel like I was on a diet or trying a new fad. Working in the Fitness industry helped me realized as soon as I saw this program that it was a good lifestyle I did and still do eat 5 to 6 or sometimes even 7 small healthy well balanced, well portioned meals a day. Protein palm size, carbs fist size and at least 2 serving of vegetables a day. I eat every 2 and ½ to 3 hrs that I am awake. I include the right recipe in each meal every day. Protein, Carbs, essential fats, at least 10/8oz glasses of water a day and a multi/mineral vitamin. (One Source 50 Plus Advanced multi vitamin & Minerals for adults over 50.) Most of my meals come from real foods such as chicken breast, turkey, talipia, egg whites, almonds, cottage cheese, yogurt, fruit, oatmeal, Brown rice, sweet potato, broccoli, spinach, mixed veggies and two Right Light Protein Shakes or Right Plus Protein. I add banana’s strawberries, blueberries or black berries to my shakes for variety. I also add flaxseed oil to oatmeal and take omega 3 caplets. I never count calories or measure with a scale. I know the right recipe and eyeball the portion. When I go to a restaurant order my meal and ask for a to go box. I take ½ from the beginning and place it in the box. This way I know I am not overeating or tempted and I have another dinner for 3 hrs later. I carry protein bars for emergencies. I judge how I eat by how I feel, if I am really hungry before 2 and1/2 to 3 hrs I know I didn't eat enough at my last meal. If I am not hungry at all I know I overate. If I'’ just beginning to get hungry which is usually the case, it'’ like my stomach is an alarm clock that goes off every 3 hrs. I know I did a good job. When I eat right I find I don’t have many cravings, It seems to sooth the appetite. I don’t feel hungry or full or bloated, I just plain feel good. I feel that my body is being fueled with what it needs, like putting the best gas in your car fuel tank. Over the years I continue to adjust my food plans with new ideas and substitute one good food for another. My free days are not limited. I enjoy free day and look forward to it. This is one of the reasons I feel so comfortable with this program. I know I am not giving up my favorite junk foods 4-ever. I don’t treat free day as a reward; instead I treat it as a must do to keep my body guessing what I will do next. It’s a source of satisfaction for my taste buds and force to release my metabolism from going into a plateau. Some weeks I over extend free day. I may take two or three or even more free days in a row. I leave it up to my body’s response as to what is enough. When I know enough is enough I have the control and confidence that I will jump right back into the swing of the program. afterall this is my lifestyle not a diet. My biggest satisfaction is when people look at me and say, " you’re eating again" How are you not big as a house? I just look at them and smile and say " I eat RIGHT and exercise, it’s not secret, it’s simple! You can do it too, just log into T.com
I am going to do my best to adhere to the six smalls meals and protein requirements throughout the day. I am a vegan and therefore do not eat any meat or animal products. I think my biggest challenge will be to consume the adequate amount of protein required to gain muscle mass.
I purchased Eating for Life and love it. I sat down on Sunday evening and planned my meal for the whole week, then went shopping. the process was alot easier than I thought it would be. I will have to work on dividing the receipes, I am cooking for one.
Eating - my favorite topic! I’ve been following the BFL formula on this front as well for the last 8 weeks. I’m eating 6 balanced meals each day, 3 consisting of whole foods, 2 Myoplex shakes (looking forward to trying the Right shakes), and for the 6th meal I usually do pudding made with sugar free, fat free instant pudding and protein powder. I notice my energy is pretty much through the roof all day eating this way and I don’t get that afternoon slump. My muscles always feel recharged and ready to go each day for my workouts. If I eat my last meal about an hour before bed, I don’t wake up hungry. This is important for me to accept and work with about myself, because in the past, I’ve had the tendency to do a lot of damage and undo a whole days worth of great eating with one of my infamous midnight raids. So, I make sure I don’t go to bed hungry!
Thanks for the EFL book,I was having problems eating right and always on the go and when my twin introduce this book to me and showed me the right way to eating right and how my body really needs it. So its very awesome and thanks again. Terry
Assignment # 1 re-visited Bill, thank you for this opportunity. Like many others I did not realize until assignment # 4 that I needed to post here, so from January I have been eating clean and healthy. I am committed to eating "authorized" foods from EFL book and eating the right choices, the right amaounts, and the right combos that are necessary for the essential growth of my body. The EFL combos that are in the book are a perfect way to get all your meals in on any given day (6 healthy meals) I am commited to eating 6 meals consising of at least two to three shakes (Right shakes/plus protein) a day. I will use the shakes for proper supplementation with the meals so I will get my 6 meals in daily. EFL book has many great recipies that I will be using and cooking and planning my meals before the next day/week will be essential for my success. Thanks, Brian
Its all about eating for the body you really want. food is fuel.
I completed this assignment in January. It was one in which i thought i knew everything, but with encouragement to re-read the EFL book and through Discussions with Shane. . i discovered there was lots of room for improvement. I learned that i did not know all i thought i knew. . . and got my recipe right!
I am using your book EFL and it has some great ideas! I have a library copy-your books have a LONG waitting list both BFL & EFL! Thank you for this assignment-I have been getting healthier snacks and we've been splurging by buying fresh fruit instead of ice cream but this takes it to another level-thanks again for sharing what you know : )
I forgot to post here...love the 6 meals and have been eating following the EFL since Dec. 2008. consistently.
Thanks for the lesson..Now I fell armed and dangerous.. Always...Angela..Keep Smilin...
This has been a great lesson for me. I was not a cook before BFL I truly only knew how to order food, not cook it.:.) I would walk into a kitchen & would have no idea where to start. So I would make a bowl of cereal.(don't laugh the first diner I made for my husband was a bowl of cheerios with honey. Can you believe it, he still asked me to marry him.) Needless to say my cooking has improved. I actually eat the vegetables, instead of buying then & letting them sit in the fridge. I was a fresh canvas for this one.
Transformation Challenge Assignment #3 Wow!! EATING!!! Eating and a lack of the #2 Challenge is what brought me here. Growing up, I could eat anything I wanted and work it off. In fact, I could out eat most of the men in my family and brag about it!! I was so active though I burned off the excess calories. Any sport out there I would play...and play forever!! I craved the physicalness and the competitiveness of sports. BUT, that all changed. After college and after getting married and having my babies...it all changed. I continued with the big appetite and fed it. But I became inactive and the pounds came piling on. That's not all...unhappiness came into the picture and I got the don't care attitude. More pounds. I became so depressed and home bound and I felt my usefulness had run it's course. My daily question for the last few years is, "Is this all there is?" And you know the rest....More and More Pounds.... I enjoyed reading this lesson so much. Although I had read most of it in the EFL book, I needed the refresher course. I need to feed my body and fuel my mind. I can't feel guilty anymore about giving myself good food. I just have to feed myself the right foods, at the right times, in the right portions. I love to eat and I am going to enjoy this assignment. Thanks Bill!! My challenge to feed myself properly has begun...... hugs :) timberly
Got it - Thanks!
After I reflected on three weeks of eating "Right," I realized that I've come a long way. I feel great and it's become more automatic. There's planning involved, but now that I've got a routine established, it's not so much. Thank you for outlining the plan so simply and straightforwardly - I still tried to complicate it (isn't that what everyone does??) but I came out on the other side. :)
I am enjoying the balanced 6 meals a day format. I find myself planning more; I just received the eating for life book from amazon.com and am excited about trying all the delicious looking recipes. A balanced, moderate approach to eating sure makes sense and is the way my kids eat naturally....hopefully over time they will also learn, by my example, to incorporate more fruits and veggies into their diets; with appropriate protein of course! Here's to happy blood sugar!
I just recently reread Eating for Life and the book just makes me feel so excited about my transformation. That book should be the basis for almost everyone's nutrition no matter what kind of exercise they are doing. Thanks for writing it.
Tasty! Enjoyed a scruptuous lasagna yesterday (picture on my profile) - healthy... whole wheat pasta, chicken breast, spinach, fat free cheese... the whole family enjoyed! Eating for life does NOT mean sacrificing taste! Here's the recipe in case anyone wants to try it: Ingredients: 1 package whole wheat lasagna pasta (you'll need 9 pieces, but cook 11, just in case) 2 whole boneless skinless chicken breasts 1 package frozen spinach 1 small tub fat free ricotta cheese 1/2 C grated fresh Parmesan (about 1/2 oz) 2 cans tomato sauce 1 can fire roasted diced tomatoes 1 Tbsp basil 1 tsp oregano 1 tsp granulated garlic 1 tsp granulated onion salt and pepper to taste Mrs. Dash tomato basil garlic blend 3/4 C fat free mozzarella Trim the chicken breasts and pound to 1/2" thickness. Season liberally with Mrs. Dash blend on both sides. Grill chicken. While chicken is cooking, boil water for pasta. Par-boil pasta... 7-8 minutes. When chicken is done, allow to rest. While chicken is resting, combine tomato sauce, diced tomatoes, basil, oregano, garlic, onion, salt and pepper. Shred chicken with a fork and combine with the spinach. In 10x13 pan, pour 1 C of sauce, then arrange 3 pieces of pasta. Cover pasta with another cup of sauce. Spread half of the chicken/spinach mixture over the sauced pasta. Spread half of the cheese mixture over the chicken. Repeat the layers (sauce, pasta, sauce, chicken, cheese, sauce). Add another layer of pasta. Cover with remaining sauce. Bake at 350 for 30 minutes. Sprinkle with the fat free mozzarella and bake for another 10 minutes. Remove from the oven and let stand for 8 minutes. Slice and serve. Serves 8.
OK, I'm in! From this day forward, I want to work WITH my body instead of against it! Thanks, as always, Bill!
Ah assignment #3 completed.Amazing the info you can learn. When I read about a drug or sickness I never have what it talks about.The syptoms and side effects and such. I have never been that way.But when I read the things the body goes thru when not fed right I had almost all of them. I have never fed my body right since I left mom's strict eating routine.Thanks for the insight
The journey of preparing better meals for my family is what started the "transformation" journey. We've been doing great!! I have started to make a notebook of healthy "family friendly" recipes. I only put recipes that we have tried and have REALLY enjoyed. We try one or two new recipes a week... which keeps the weeks from getting repetitive.
Bill, Thanks my husband did your BFL years ago & lost 30 lbs. then reinjured his back then w/ other issues regained . He discovered this site & signed himself & me up.we have completed assignments 1 ,2 & working on 3 which this will be on going but ,in just two weeks I've lost 3lbs. We don't like getting up earlier to work out before going to work ( yet ) but, I do like the results in the way I feel & I know this may sound silly even happier WOW what just doing excersie little as, 3o mins. a day does for you!! I keep A food journal. Thanks again for a wonderful site. Chris
Nutrition - this has been a tough one for me. I officially started the Challenge back in January, but it has taken me this long to FULLY commit to the nutrition piece. I had cupboards full of nutrisystem and the guilt of not eating it was actually causing me to overeat. On the advice of some wise members here, I sat on the food (not literally!) and looked deep within me. Two weeks ago I found a co-worker and her husband were following that plan but were concerned about the expense. My son happily packed up all the food. We, as a family have gone through the Eating for Life book and picked our recipes we can all enjoy. We will be filling the cupboards with GOOD food this weekend. Big hurdle for me, finally hitting my stride.
Day 92 April 1, 2009 Assignment Three-Update I have committed myself to clean eating now for 92 days. I have not drank soft drinks and energy drinks now since January 1st and I feel so much healthier. I love the Eating for Life "RIGHT RECIPE". Each ingredient has changed my life and I am a different person now after 92 days. Right Foods, Right Amounts, Right Combos, and the Right Times. The biggest difference in my eating since my first assignment three is the Right Protein shakes. I was using EAS Whey protein when I first began my Challenge and then I was blessed to start using Bill Phillips "Right" Protein and Bill Phillips + Protein Whey Isolate. The quality of the product is incredible and I am so thankful to be able to receive it into my life. Thanks Bill and Coach! I am committed to clean eating!
On March 15th I began Assignment #3. This one has been a challenge because I have an addiction to sugar. The more I eat the more I want but I was able to plan and prepare for healthier choices. It took me a few days to get the hang of it but I'm happy to report I completed this assignment on March 23rd. I've really enjoyed planning for and preparing healthy foods and my family is benefiting from it as well. It feels great to be eating to live instead of living to eat.
I made copies of the authorized foods and hung a reminder chart on the fridge of how to make a healthy meal. I included info on portions and when to eat what. I'm familiar with the info, following through and making the healthy choice when it comes time is the hard part. I realize I can't continue my old behavior and hope for a new result.
Okay I am ready to eat clean, it has taken me 2 1/2 weeks to say that but I am ready. I have the EFL book and it has been gathering dust I guess it is time to dust it off and wear out the pages.
My family started to follow the EFL about two weeks ago. I lost a pound and a half last week, and I can't wait to see how I did this week. I must say I have a hard time drinking all the water I need. So, my goal for this week is to record my water intake.
So far so good with the eating plan. I reread the exert you posted in the assignment to refresh myself with protein/carb combos. That was the hardest part for me was to add the protein to my snacks, but very do-able. I just not sure if I'm eating too much or too little yet. I'll have to wait and see how my body responds.-Kelly :)
ASSIGNMENT # 3 FOOD PLAN: M1: (7:30 a.m.) 1 egg, 5 egg whites scrambled / 1 pack plain oatmeal / plain frozen blueberries M2: (11:00 a.m.) Banana or piece of fruit / 14 raw almonds (1/2 oz.) M3: (2:30 p.m.) 6 oz. Albacore Tuna / Apple diced / 1/4 c. raw walnuts M4: (5:00 p.m.) nuts or a shake M5: (7:00 p.m.) Chicken, Tilapia, Salmon, Steak, or Turkey / Broccoli or Green vegetables / Sweet potato M6: (8:30 p.m.) grapefruit Water - Working on increasing intake to a gallon per day Coffee - (preferably Starbucks black w/ Unsweetened Silk Soy Milk)
Much better protein carb combos lately. Second pass through, reread assignment 3.
Great to re-read this. I find the 10am and 2pm meals tough to do while traveling, yet couldn't agree more that skipping them effects mood, energy and makes me over eat at night. I've added the water you recommend and have seen the weight coming off. As you say its not about perfection, yet if you come close to the plan, the weight does come off slow but sure. I'm delinquent on the assignments as I'm in week 13 and down 21 lbs.
Hi Bill...Assignment #3 in full execution. It's amazing that I feel so AWESOME after only 23 days of "Right Foods, Right Amounts, Right Combos, Right Times". It is still taking some training...the spiritual part of me still has to talk to my body if I am "feeling" hungry and ask myself "why are you 'hungry'? are you actually thirsty, bored, anxious? I'm pretty sure we just ate 90 minutes ago; and all the right amounts and combos, at that. Let's reevaluate, Dear" It has been an awesome exercise in listening to my body. I have so much energy, and cannot wait to hit the pavement every morning. Bring on the next Assignment! Love and Gratitude, Christa
I knew all this from the BFL book and other publications of yours Bill, but I took my time and re-read everything just to make sure I didn't miss anything.
Good morning, Since competing in BFL in 2002 and again in 2005, I have adopted the 6 meal a day way of eating (Monday-Friday) LOL. Honestly, I have never been a 3 squares a meal day person; more what I called a "grazer." Grazing, however, can sometimes be a NICE substitute for "compulsive over eater." It is easier to follow 6 meals a day when I'm at work. I have my own refrigerator and bring my food in for the week on Mondays. The biggest challenge about 6 meals is actually for me defining meal, which you do a good job of laying out. The word "meal" to me reminds me of sitting around the dinner table surrounded by food. When I read the "meals" of professional women bodybuilders a meal is sometimes a 1/2 cup of cottage cheese! LOL- so, I have had to re-define meal. I follow almost the same eating plan Monday-Friday because I do not manage time well. I still eat clean on weekends, but I have a zillion things to do and it is much harder to stay on track. In BFL I learned a ton about nutrition. I never would have thought that eating fat was essential to my body. I have a tbsp of olive oil with my morning egg whites and dry wheat or protein toast. My muscle milk shakes contain fat and I try to get 2-3 of those in Monday-Friday. I eat salmon, but I can't choke it down cold so that has to be eaten in the evening. I could do better as I do not really measure out portions and divide a plate "per say." I have a history of disordered eating from my teens and early 20's so I have to be careful not to become too rigid. I'm also a working mom with a full life and I have to keep it real. Love and light.
Bill, thank’s for this complete and interesting article… It’s so obvious that we need to feed our body with good stuff, but this is often forgotten,or maybe because of the lack of information, I enjoy eating and cooking so what I am doing is to “Transform” my recipes into “Right recipes” , I cook and freeze in portions, this is a very easy way to keep up with the meals. I have a weekly menu, so I go and buy groceries sticking to that menu, I will do at least 4 weekly menus, so I can get some variation each week, right now I only have one but I’m working in the rest…our bodies deserve the best! Bettina
Healthy Eating? What does that mean in this day and age? It is a hard concept to grasp with so many conflicting reports. Some of the most influential publications that have affected me over the last few years of my "Health Quest" have been of course "Body for Life" , and ... "Original Fast Foods" (James Simmons), "Body Type Diet, and Lifetime Nutritional Plan"(Dr Abravanel), "Joe Dillon Shares" (Joe Dillon). All of these have a practical, no nonsense approach to a healthy lifestyle. They don't buy into all the fads of the day. I loved in Bills book how he talks about how some scientists claim that apples are bad carbs. I think if it was "fruit of the Garden" that it must be good for you. Things that just go against common sense, should be tossed out immediately. There are so many sources for truth out there, we just need to dig through all the garbage to get to it. (Literally). One rule of thumb I use is, that if it has an expriation date with a long shelf life, you probably should stay away from it. Even with all this knowledge I have gained over the years, I never have been able to get everything to click long enough to maintain results. Tragedy happens, then I just fall into the old routine of eating whatever is available. Junk food is so addicting it's not even funny. I think is just as addictive as any drug out there. James Simmons explains why, in his book, so well. He said that when we eat high calorie/low nutrition foods, we are actually literally starving ourselves. So, we eat empty calorie fries, a shake, and a hamburger. Then, our stomach "feels full" , so we think we are good to go. When that food is broken down at the cellular level, the body says "HEY, THERE'S NOTHING HERE FOR ME TO FEED THE CELLS, THIS IS ALL GARBAGE". It then, looking for VITAMINS/MINERALS/ANTI-OXIDANTS/PHYTONUTRIENTS, re-activates the hunger drive. So we therefore, stuff our faces with MORE EMPTY CALORIES. It becomes a viscious cycle, never achieving the goal of "FEEDING" our bodies. Sooo.....Basically, OBESITY, IS A DISEASE OF MAL-NUTRITION! Hows that for news? When I first heard that, I thought "NO WAY", Obesity is just a result of me being a pig, and stuffing my face with too much food. Not so... For years I ate less that everyone around me, but was still the fattest! I didn't understand. I have come so far these last few years on learning what real nutrition is, and is not. Do they really expect us to believe all those commercials? If they have to advertise on TV to make us want it, then we probably shouldn't be buying it. Well, I am done venting now. If you agree, let me know. If you don't let me know why not. I would love to gain new insight. I am trying to learn more every day. Nutrition is a TOP priority in my life. Terri
I've been doing this for a while.. am I supposed to post my response here or in my blog? I want to make it clear that I am completing what is required.
I found that buying the book alone doesn't give you better nutrition. I think maybe, you have to also open it and do what it says to do for it to work. I think I might try that this time!
Bought and read EFL over the past weekend and have been using the recipes to fill my 6 meal per day commitment. Am very satisfied with the eating and don't feel deprived in the least...so far have not needed a free day but may have a treat this weekend. It's nice to know I can indulge in something once a week.
Bill I agree with you, completely re: planning. I a through 4 weeks now, and feel that planning and preparing almost all my meals ahead of time has been the #1 key to my not loosing my way. As a bonus, it has kept me out of the work cafeteria, and put a few bucks back in my pocket. I am starting to get it! Thank you bill! DAN I WILL SUCCEED!
Excellent! It's like a breath of fresh air in the quagmire of bad advice out there right now. Thanks! Pete
Here's my Assignment #3 from Jan. 8, 2009: ASSIGNMENT #3 - FOOD -Day 3 - Keep On Keeping On I have been reading EFL, making food plans, getting correct food in the house (getting rid of junk), and a big one for me is packing my lunch and having correct snacks at work and in my gym bag and purse so I never have a reason to have to settle for junk food. I'm being very surprised at how satisfying it is to eat 6 small meals a day. I'm even more surprised at not having cravings for chocolate and sweets !! I certainly hope this continues. The day went well. It was aerobic day for me so I did 20 minutes on treadmill. Since I haven't exercised in so long, I'm not nearly where I want to be but I did a 17.25 minute mile. Not running any races yet, but I am committed! My food for today: 6:30 am - 1 egg with 2 whites, 2 WW toast with spray, 16 oz. water 9:30 am - almonds and grapes, 16 oz. water 12:30 pm - tuna made with honey mustard (can't have mayo) on WW, diet coke and water 4:00 pm - I was hungry here. Ate almonds and banana while running errands before going to gym. 6:00 pm - Drank Egg White protein shake and ate jicama after workout. and I will have my last mean of Kashi Go Lean cereal with rice milk just as soon as I finish this. I had to do some self-talk to make myself go to the gym today because I was pretty sore from yesterday and I'd had a headache all day, but I did it anyway. Then on the treadmill I didn't want to push myself, but I had listened to Bill 's BFL book on my smartphone today, and I kept hearing him say that if he were there right by me, could I do better, so I kicked it up a notch. I'm glad I did!!!!! Hope everyone had a great day!!!
The eating for life plan is my inspiration for my new career goal- when I did the BFL 3-4 years ago I became so excited over the results I decided I wanted to study nutrition and become a professional in the field- since then I have completed my associates degree and am going to start working on my upper level classes in the fall. I hope to finish in the next 2 years. The problem I have faced is my emotional eating- My husband is in the military and with each move (last one 3 years ago) I struggle with depression and motivation. I have gained almost 20 pounds since the move. I have been striving to follow the plan- I am unable to have a free day right now- as my free days seem to blend into infinity. I will keep with the plan- one question I have is I am obsessed with calories and I was wondering if it is it okay to stay at 1300 calories ( I eat 5 small meals) or will I need more- I am kind of hungry!
I used to do body for life in 2002 and looked and felt good that was before the tragic era, but I had bought and read EFL and was used to how to eat this way it's just been a long time since I have. I will say that when I eat this way I don't have low blood sugars and the IBS I have goes way , I lost 4.4 pounds my first week also, love this life style so glad to be back!!!
This is a light in my way, i was lost. I had been doing the wrong eating, just because i was afraid of getting weight. Now It is going to do different. thanks so much Bill
Thanks Bill. This is easy to follow. I have energy and have not felt hungry. My body loves it too. My stomach since have not been upset. No acid rising up my throat. Diet: very important ingredient to making the transformation. Thanks again.
Thank you so much for EFL, it really does help. One big thing that stood out for me in your recap is the water. I do not drink nearly enough. You mentioned dry skin and memory, is a big one for me. I've been drying so many creams to find the the "right" thing to condition my skin with nothing working. Never thinking that what I needed was as simple as water. Point taken Rhonda (Sinedra)
I have known for a long time about some of what you write here. I just could not figure out how or when I learned so much good information. Now I know, it was from you Bill! I knew I needed to eat several (6) small meals each day but just could not remember where this great advice got into my brain it was several years ago when I first bought and read your book "Body for Life". Thanks for the great much needed review!
Yup got it! It finally clicked in my brain that i eat to live, not the other way around. And diets are temporal. Having healthy eating habits is something for life and so are the benefits that come with it. It took me a while but it finally made sense in my inner me :)
I have been following EFL for while now with good results. Assignment 3 check :)
My daily nutrition routine before consisted of eating nothing in the morning because I was too busy. By lunch time I was famished and ate anything I could get my hands on (usually fast food). I would eat until I was stuffed. By three o'clock I needed a candy bar and diet coke to make it until dinner where I would again eat until full. By eight o'clock I was on the couch and I was "checked out" mentally and physically for the rest of the night. When I follow EFL I never feel hungry and I have so much more energy during the day and through the evening. I feel so much better about myself and am able to give more of myself to those who matter most.
i am behind of wrighting this comment but i' ve been doing this a week before i started my bfl. cause i told myself that if i can handle a week of eating right i am ready to do body for life and a month down the road i am doing great
Bill, EFL book is awesome! I've been using it since day 1. All the meals are simple and taste great. I've noticed an increase in our budget for food but it's well worth it to be healthy. At first it was hard to get all the meals in without forgetting at least 1 meal. Now it is starting to be like clock work. ~Tim
Good refresher from what I read in BFL. I'm trying to stick to your guidelines as much as possible.
Thanks for the refresher. It's back to basics, no rocket science. The hard part is doing what you know is right.
Thanks for the wonderful EFL book. My wife and I have started to use it pretty much religiously. Assignment #3 is prepared and on schedule so far. We're using the portion sizes to keep a check on our meals and also teaching wonderful habits to our 7 year old for her future endeavors in fitness or life in general. Kimber, my seven year old has started helping with the dinner meals from the EFL as well. So, assignment #3 on schedule. Thanks Bill! ~Shawn
http://www.transformation.com/kountrydoc/blog/My-Journal-/Assignment-3/24408
Assignment #3. Mission Complete! I read the post, have the EFL book and actually enjoy the eating right philosophy. I love the fact that GOOD carbs are incorporated; so many ppl think that they have to "cut out" carbs to loose weigth and maintain a level of fitness when it is actually so not true. It is such an easy, no fuss philosophy- balanced, carbs, protein and fats; 6 x per day with an occasional all out day or all out meal. "what a novel idea" Bill- Thanks for making this so easy and doable for LIFE!
Bill and Friends Hello!....I am at the six week point and conducting a review of my assignments and progress...Here are my thoughts on Assignment 3. Please feel free to make suugestions that may be of additional help....Thanks~~~Dan.............Assignment 3: six week point Review: I have certainly changed my nutitional habits and patterns.... I have been studying and practicing "The Right Recepie"... I have been Balancing a palm sized portion of an approved protien with a fist sized portion of quality carbohydrate each of my 6 meals per day...Then I include a suggested vegetable to two or more of the six meals... IT has left me feeling better than I can ever say I have felt in my life!.... As part of ensuring that i get the right recepie ...I have been using Right Light in combination with Protien plus as a meal replacement one to three times per day....I am currently in the process of reading, asking T.com members and trying additional supplements....I have a cannister of Orange flavored Betagen that I love...It was mentioned in the Body for Life book and it tastes great with Right Light!.... Their have been remarkable improvements in my being concerning the use of "The Right Recepie"...combined with exercise...I have lost fat, my stong urges (Cravings) to eat unhealthy foods have deminished to a controlable minimum, I have aquired more energy than I have ever had in my adult life, I am gaining Muscle and strength, I have notice that my skin looks healthier, and I have recieved a few complements about my appearence from people at work and from my lovely wife! I do want to make sure that I add: My accountabilitry group " Kens Accountability Coaches Group " has helped me stay on track tremendously....I post all of my meals on my thread "Daniels Accountability" daily...I have recieved a bundle of good tips, recepies, and solid support from my group members....It is awsome to feel the unity of this group and has definitly been a major key to keeping me plugged in and loving the Transformation!
My blood sugar is extremely sensitive. When I stick to this plan and eat six small meals a day my blood sugar stays stable and I feel so much better through out the day. Thanks for all the information and encouagement!
Eating 6 small balanced meals is the only way to go for me. It took a few days to get over the sugar withdrawals (UGH!) but I did...with a little help from a 6oz can of apple juice during the first few days. I also have the EFL Cookbook and love just about everything I've tried. In 7 weeks, I am down 10 pounds. :)
Thanks for the information on assignment #3. This will be the toughest assignment for me. I have the idea of 6 meals down, but when I have tried it in the past I was always feeling like I was eating. I have not been successful at eating all six meals every day. However, the process you have set before us is intriguing. I will definitely need some help on the eating that many times every day. If anyone has some suggestions please let me know how to overcome the feeling of always eating. Thanks again for putting this common sense strategy together and thanks for the reading so we don't have to.
Assignment #3 is done. The plan sounds doable and I am going to get started. My only concern is days like today and I am bone tired. I may have worked out too much yesterday, a ratio I am learning by doing. But, on these days I have a voracious appetite and I will eat anything - like I am starving. I don't know what the deal is but that will be my challenge.
Assignment #3 My husband & I purchased the EFL book several years ago, so I am very familiar with the wonderful recipes it contains. Now, I am following the menus and recipes and feel soooo good with added energy and am starting to understand the marvels of the plan of eating and exercising. What a "God-send" you work has been Bill, both to my family and all the other members who give me added incentive daily to keep up the good work! Vonnie
I pulled out the old EFL cookbook from the book shelf and made my list, from my favorite simple meals and stocked the fridge. I was amazed at how easily I jumped right back to eating this way, it's like riding a bike. I just made sure I planed my meals the night before so there was no staring in the fridge thinking, hmm what should i have. I also feel my energy increasing and my wife has started to move in this direction also. Upward and onward.
Eating for Life – I learned so much from doing Body for Life in the past that I’m hopeful this will be a piece of cake (pardon the pun). I typically eat several times per day and gravitate toward lean and healthy food as a general rule. I do need to focus much more since I am not experiencing the energy that I did before. This is probably due to not balancing protein and carb like I should. I may grab a Nutrigrain bar where I used to eat an apple/cottage cheese for a snack. The Nutrigrain bar, although delicious, is a little too low in calories and too low in protein to sustain me. I have a freezer full of chicken, lean pork, lean beef. All I need is a meal plan and a quick check to make sure I’m getting enough calories and balanced nutrition!
Thanks for putting this all together Bill. I really love eating right. It feels so good. I can honestly say I have never felt better in my life. I was one of those who was not eating enough!! I had no energy!! Now I feel like I can share what I do with others so easily. Just show them the EFL book!! =)
I started the EFL method almost four weeks ago and I have already noticed amazing changes in my energy levels. I have been getting my meals off the BFL website, and look forward to getting the EFL book. Keep up the good work everyone.
I borrowed your EFL cookbook from my boss and have been using tips and recipes from it from the beginning. Rob, my husband had me read your book BFL and then we sat down and talked about what results we wanted to see from our commitment to this program. We both agreed that if we were going to do the workouts then it only made sense to eat the right foods to promote our health and our results! Thank you for the great resource!
Great Info !! Obviously very important. Looking forward to your book Bill. I find that the journal helps me stay accountable and even then I get off track. Habits - what a powerful thing !! I love not feeling full after a meal. The simplicity of an apple and WOW how good they taste... Nannette
Assignment # 3 Well what can I say. I eat McDonalds maybe 3 time a year. Pizza, however, is a challenge - although this happens maybe once a month. Don't use cream sauces, or milk for that matter. Mostly everthing gets grilled (or with a dash of olive oil) - seldom eat out (with two kids) Eat salad and veg every day! But I guess portions have been too big, seeing as though I don't eat breakfast - This is changing. I have bought a 100% protein shake that I take as breakfast (with 2.5 milk - for carbs) and the rest of the day I eat pretty much clean. Was hoping to find EFL as an E-book, but couldn't here in Switzerland. Looking forward to my 18th week :)
Sounds like I better get the EFL book! The BFL plan is the healthiest, most common sense plan I have found for balanced and sustained energy. I do tend to feel "guilty" though because I am eating so many more times a day than my husband.
I bought this cookbook (EFL) on Friday, sat down with it on Saturday and planned next weeks menu. My hubby is doing the BFL challenge, so I planned menus for the both of us. I made sloppy joes for last night and the taco pasta salad for tonight and the pumpkin cheesecake and the peanut butter chocolate oatmeal and so far everything is AWESOME :) I am so excited for this week.
Alright! #1,#2, and #3 done. I am on my way. Thank you Bill. Cindy
This assignment is going to be a challange. I am up for it! I am so used to going quick and easy, usually not so healthy meals. I do always eat breakfast, good start. The receipes included look delicious and easy. Can't wait to try them. I have always liked most food and love variety, so this should be easy. Just need to stock the kitchen.
This is the assignment that has been hardest for me. I tried the protein shakes and bars and they were delicious and after a week I was having a pretty severe intestinal reaction to them. So that started me searching for answers. I am a doctor and very interested in the subject of nutrition as it is a frequent topic in my office. I received the usual nutrition training at medical school, and yes, I memorized the essential amino acids, as well as many other facts that will get me a cup of coffee (with three dollars and seventy-five cents). I hit the books and the internet (again) to find answers. The most definitive research in human nutrition was published by T. Colin Campbell in 2004, entitled "The China Study". Dr. Campbell grew up on a dairy farm in Northern Virginia. He believed strongly in the theory of meat and milk as complete protein, offering the best source of nutrition. His early years of scientific research were spent developing ways to help grow bigger and better cattle. He believed in the American animal protein-based diet. But then his research revealed information to the contrary. He found a clear link between high animal protein diets (20% or higher protein) and the development of cancer in the people eating those high animal protein-based diets. He did confirmatory studies and the results were the same. He looked for other researchers in the world, and found they were getting the same results. Animal proteins in high amounts cause cancer. Dr. Campbell knew this would not be popular. It wasn't what he was looking for. But he followed the truth, as a good researcher. For more than thirty years he pursued truth in human nutrition and he now stands as the foremost authority in that field of study. The China Study is the most comprehensive study of nutrition ever conducted. Reading this book may just save your life. So now I looking for myself for what this mean in terms of planning my meals. I've never been good at feeding myself. Typical of the overworked, harried physician, I just grab whatever's around and keep going. And that doesn't work. Bill says, "If you fail to plan, you're planning to fail" Well, I don't intend to fail. I'm here to win, on more than one level, and for more than just myself. I have found the Vegan/Vegetarian group and joined it and that's a great source of recipes, except I'm not Vegan or Vegetarian. I'm going to make a meal plan that includes some animal proteins, at the five to ten percent level. I've found pea protein powder and am practicing making shakes from that. They take some getting used to. Learning how to plan and prepare ahead is my goal now. So I guess I'll be on step 3 for a while. This whole website is absolutely amazing. Thank you Bill, and thanks to the whole Transformation Team. Marne
Thanks a million for the EFL recap Bill. I have all my books BFL,EFL & my BFL Journal. I'm in week 3 of my transformation and (this time around) I'm loving it! EFL really is easy to fit into my life(once you get organised!)... must go now... time for another glass of water x C x
Okay Assignment #3 is complete, This areas has been some what tricky for me, my life is topsy turvy lately that I find myself skipping meals, simply because Im not paying attention to the time of day. I cant just rely on my hunger sensor anymore because I've learnded when that sensor goes off, everybody better just hang on to their britches because Samelia is hungry , her blood sugar has dropped too far, and someone will loose an arm, provided that arm is covered in chocolate. But on a serious note, this EFL has helped me prioritize, Im grateful for the structure, its something that I desire in my life, something that I want to build on. Thanks Bill!!!
Assignment 3 Looking at my journal over the past 2 months I have found that I was struggling with my diet and trying hard. I have read in others blogs and ,as well as, my own writings that rereading helps. Well, it really does. I was constantly second guessing myself; after rereading the assignments I guess no more, I know I am on the right track. Mim in Chapleau Posting Bill’s words to help me in my weekly goals. “The Right Recipe. What it really all boils down to is this: When you eat the right foods, in the right amounts, in the right combos, at the right times, you simply cannot go wrong! Thanks again Bill.
I have always commended Bill on being the first to "SIMPLIFY" a tried and true plan that could become UNIVERSAL for success everywhere! In foreign countries and all over the U.S.. We were built to "graze" like "cavemen" not to eat THREE SQUARE ANYTHING!!!! Eating smaller portions throughout the day helps to sustain our energy levels as well as keeping our metabolisms REVVED up! Isn't that we really wnat in all this....a revved up metabolism? Why then are we starving our bodies, skipping breakfast adn missing crucial meals that help the body repair and rebuild??? We love to torture ourselves! Listen to Bill, EAT, EAT, EAT evry 2 1/2- 3 hours in small portions and your body will thank you! Way to go Bill and thanks for revolutionizing the way the world looked at food, dieting and working out!!!! You're the best!!!! Demi from California
This is a big one for me. I always want to eat all the wrong food at the wrong time. But like they say, practice makes perfect. Healthy food here I come.
Assignment #3 ~I also have had the EFL book since it first came out. I know first hand that the recipes along with the correct exercise will help you complete your transformation. I did complete the BFL program years ago and lost 30 pounds. Not long after that, I had some issues with my health and just fell back into a state of depression. This time I will change my lifestyle and stay on the road to a healthier me!
I have had the EFL book since it first came out. I have motivated the guys at the fire station enough to go out and buy their own so that I don't have to go home and cook for them. We eat from the Right F.A.C.T. recipes. (Helps me remember the correct order) Foods, Amounts, Combos, and Times. We have all benefited in cutting inches from our mid sections and increased our energy levels. This has been so rewarding for us. Hop
An easy way to make sure you aren't going to be out without food is to always have three ready protein shakes in your purse or cooler, a baggie with straws and I always take an apple and a tupperware with 1/2 cup cottage cheese, 1/2 blueberries, 1/8 cup walnuts in it. This gets me by if I am going to be gone for an extended time and unable to eat. I eat breakfast in the morning: 1/2 cup oatmeal, 1/2 cup berries, 1/8 cup walnuts, 1/2 cup cottage cheese. That gets me going. There are no drive throughs anymore, the grocery store is just as quick. You can pick up fruit, a salad, a veggie plate and still stay on program.
I have completed assignment 3, I have been following the book, and it seems to be working well, the food is really pretty good and I have not been hungry. I have joined a group and Kath has agreed to mentor me the the Transformation and I am posting my meals and exercise weekly on the group forum.
Assignment #3 is done. My wife and I use the EFL book to plan our meals and plan to stick to it. In the past I would eat healthy most of the time but if I decided to go have some beers then I wouldnt care as much about my eating habits. I would tend to have cheat weekends starting on Friday instead of cheat days. If I drank several beers on Saturday and Saturday night, I would feel awful on Sunday and still be hungover on Monday. This would make me want to eat greasy foods on Monday before finally getting back on track Tuesday, to start this over again the following Friday. My lifestyle with the new baby is now changing and I plan to change these bad habits and start on the right track with this Transformation.
My EFL book is my buddy and we never have a fight that I am am not happy to lose.
I have been eating this way even prior to this assignment. While I struggled to complete Assignment 2, I was determined to eat the right way. I had a conference this weekend, and planned ahead to have my free day on Sat. I did not eat perfectly on schedule. That has always been a problem. I miss my midmeals. I just keep trying. It is always progress not perfection. Remember that. When you mess up use it to learn from. I managed to comple assignment 2 and enjoyed my weekend, so I am ready to really focus this week to progress in my healthy eating habits. I'm pumped. I can tell all this has made a change in my body in just 2 weeks. My mood and spirit has been lifted too. All of you have played a part in that transformation, and I am eternally grateful to this community.
My wife and I are cooking again!!! Our typical MO had been for me to pick up fast food on the way home from work. Definitely convenient, but nothing more than a $3.99 heart attack waiting to happen. The meals we cooked from EFL are awesome, and easy too. It only requires a little forethought and planning, but the past three weeks I have much more energy and I don't binge eat like I used to do. You got it right! - - - Av8rBum
The BFL recipes are really great. I ate all 6meals just yesterday for the first time in wk 1 and felt really proud with myself. I was used to eating 1 big meal a day and found the 6meal plan a little difficult...I kept forgetting to eat because I was so full from all the water I've been drinking. I'll do better this wk. Good luck to all!!
Hi Bill! I have the EFL book myself and my BFL book is literally falling apart because I refer to it so much for both eating and exercising. I have definately been eating too little in the past two weeks (missing meals, eating portions that are too small) and have found that I don't feel good. Thanks for the reminder. I am focusing on nourishing my body this week and eating to live.
This sounds right, And I've tried every one of these fads that were critiqued. As a school teacher, how can I fit in 6 meals? Someone tell me how.
eating clean feels so right, working hard to get all 6 meals in each day. I CAN... I WILL
Assignment #3 done for me along with #2. I found the EFL book a lifesaver. My problem is that I can cook pretty well and odd as it sounds, that leads me astray. If I'm cooking a skate wing (good protein) my cooking head starts saying "well this needs capers and a beurre noisette" (lots of bad fats!). So my first 4 weeks I'm doing food plans purely EFL to 'unlearn' some of my cooking habits and teach me more healthy long-term choices.
Exercise and nutrition. Who would have thought? So going to make the full transformation here and move to Vegan. Inside out transformation. A plant based diet appears to be the healthy way for humans, animals, and the planet. So why transform part way. Let's really transform. And really make a difference. And it turns out that eating just fruits, veggies, water, and some beans is a lot harder then I thought. Of course trying to do that all within 100 miles of home makes it all that more challenging. Finding the food, preparing the food, and then getting the whole team to buy in (the family that is) has been interesting!!!!
I have been eating like this for over a yar and could never go back to old/bad habits. Look forward to my free day but look even more forward to starting clean the next day. This way of eating just works and my body knows when my next meal is due and actually craves healthy food now. Unbelievable how simple it really is to eat healthy. Thanks Bill!
This entire concept was so empowering for me to learn. Thank You from the bottom of my heart knowing and doing are miles apart so discipline is my brain exercise. Hugs~Sheridan
I LOVE EATING THIS WAY!!!!! "METABOLIC ENVIRONMENT"????? YOU'D BETTER BELIEVE IT!!!! I started w/BFL eating like this and have metabolically burned off 128 pounds in two years!!!!! THANKS BILL!!!!!! RUSTY:)
Assignments #1, #2, and #3 done. It is starting to make sense :-) I have lots of old ways of thinking and living to unlearn and replace.
Assingnment #3 (check) :).. I have been eating out of EFL book and using it for many years now. Eating the right foods, the right amounts, the right combos, at the right times definitely works as long as I PLAN ahead. I also like creating my own food combos. It's fun!
I have been eating every 3-4 hours for a while but I find dinner time is the most challenging. I have condition that dinner is time to have a feast. Therefore, at times I overeat at least twice a week. Does anyone have a suggestion? Also, my biggest weakness is bread...
Assignment #3 My greatest Challenge! I MUST trust the process! My eating habits and decisions and beliefs about food have put me in this condition. I have read to many success stories on this site in the transformations community and therefore I must lay down my old habits and patterns of belief that have brought me to this point in my life. Here are some of my old beliefs and patterns that I must transcend. 1. As a carbohydrate junkie, I have a belief that all carbs are bad and that I need to avoid them like the plague if I am to lose weight. 2. I can go on a "low Carb" diet anytime I want and lose whatever weight I need to in order to "get back in shape" (I have yo-yo'd with this on and off for over 15 years. 3. I can eat whatever I want and whenever I want as long as there are little to no carbs and I will still lose weight. (scary thing is, I have done this many times with some short lived success) 4. I don't need to exercise to lose weight. Carb restriction will take off the weight and I just need to stay restricted as long as I need to lose weight. (of course once I hit my comfort weight of 220 pounds, I would run straight back in the carbs and gain it faster than I lost it and add some more on top of that.) These old beliefs and patterns of thinking are making the "6 meal a day, right combination, at the right time" philosophy tough to embrace for me. I MUST TRUST THE PROCESS to change for good. Bill is not teaching us a restricted diet eating plan to lose weight here. He is talking about changing our lifestyle permanently. Not eating one way so we can lose weight and then going back to our old eating habits because we have "arrived at our goal"! I love the concept of Nutrient Density being the cornerstone of the foods we put in our body. That concept makes total sense and it is this kind of wisdom that makes this transformation concept truly exceptional! I will no longer let this battle rage inside of me. I am committing right here, right now to follow assignment 3 to the very best of my ability. I WILL bring in more Complex carbohydrates to my meals and I will trust and follow this eating strategy during my entire 18 week challenge! This being my greatest challenge, I will need all the help I can get to stay the course. For me the exercise is my favorite part of the process. It's this assignment that continues to give me grief! Thanks for all your support guys!
Thanks Bill. I have your eating for life book and have been basically following it since beginning the transformation. We are even making a weekly meal schedule to help eliminate questions. It really has made things simple. I just look at the schedule and bam...there is the next meal. I really think it saves us time too. Thanks!
ASSIGNMENT #3 - FOOD -Day 3 - Keep On Keeping On I have been reading EFL, making food plans, getting correct food in the house (getting rid of junk), and a big one for me is packing my lunch and having correct snacks at work and in my gym bag and purse so I never have a reason to have to settle for junk food. I'm being very surprised at how satisfying it is to eat 6 small meals a day. I'm even more surprised at not having cravings for chocolate and sweets !! I certainly hope this continues. My food for today: 6:30 am - 1 egg with 2 whites, 2 WW toast with spray, 16 oz. water 9:30 am - almonds and grapes, 16 oz. water 12:30 pm - tuna made with honey mustard (can't have mayo) on WW, diet coke and water 4:00 pm - I was hungry here. Ate almonds and banana while running errands before going to gym. 6:00 pm - Drank Egg White protein shake and ate jicama after workout. and I will have my last mean of Kashi Go Lean cereal with rice milk just as soon as I finish this. I had to do some self-talk to make myself go to the gym today because I was pretty sore from yesterday and I'd had a headache all day, but I did it anyway. Then on the treadmill I didn't want to push myself, but I had listened to Bill 's BFL book on my smartphone today, and I kept hearing him say that if he were there right by me, could I do better, so I kicked it up a notch. I'm glad I did!!!!!
I just wrote out in large letters and put it in my workout room..."MY BODY IS RECREATING ITSELF A DAY AT A TIME"...I have to unlearn so many things and relearn new things. My mind is being recreated also.
If what you are saying is true..that all my cells will be gone by next year and all new cells in place, that my skin replaces every four months and so forth..Why should I not believe that with proper nutrition, and exercise, that my body can recreate itself and heal itself. I choose to believe that today.
I'm a snacker and love to graze and your book has some great mid-meal ideas! I spent $92 on groceries today and bought enough food to make LOTS of meals--enough to make many servings and then freeze for later consumption. My cart was full of produce and natural foods--what a change! Love the recipe book--what did I do without it?
This has definitely been a challenge for my will power. I seem to have a strong craving for junk food especially at night, but I 've done alright so far. I've just sufficed my cravings with either a protein smoothie or bar. It takes a little longer buying groceries too. I'm trying to stay away from all refined and processed foods. I'm trying to keep it natural !
How to sum you and EFL book up: Friggin awesome!! I have posted about my lack of domestic talent, but with this book, I actually can make meals that are not just able to stay down - LOL - but so great tasting. I cannot say enough about this book. So great! Thank you so much for everything! GBA, Ashley
I have your book EFL and I can honestly say it is my favorite recipe book I own!! I bought it the moment it hit the bookshelves!! Each week I cook up 3 or 4 different EFL meals for the week. My whole family enjoys them. My favorites at the moment are the Turkey Joes, Turkey Meatballs, the EFL cheesecake with strawberries and my FAVE is the EFT french toast!!! I'm in Week 3 and have been eating clean. Your book has made this so easy. Thank you so much and God Bless you, Bill!!!!!
Great, recap! I have fallen into my regular routine and eating the same meals every week for the most part. I needed the reminder that variety is very important. Thank you, your an awesome trainer. God Bless, Renee'
We did #3 (Mary is in charge of our meal plan) but forgot to record it here. Mike
Starting assignment #3 by cleaning out my fridge of unhealthy foods.
Bill - Cravings under control, clear mind, stronger body...all from following your 4R's. I am amazed to see how simple it can be once you "get it". I have been obsessed with food for too long. You have made this a simple formulaic approach. I am beginning to see food as a means to fuel my body, and move on. Your approach takes the focus off food, so I can enjoy the company of those I am sharing it with. Stay Strong - Kat
Thanks for your knowledge and guidance BIll. The book is great and I am truly enjoying the meals. It feels so good to know that I'm not skipping meals, I'm getting organized, focused and staying with my committment to change my life along with my family!Thanks you Transformation!!!!!!!!!!!!!!!!!!!!!!!!! heidi
I have been hitting this EFL diet as closely as I understand it since 1-5-09. I feel gteat! No indigestion, a lot of energy, and seeing changes in the way I look in the mirror. Sometimes It is hard to get all six meals in with my 12 hr. work shift...I am not starving, thats for sure!
I've been eating based on the principles set down in this assignment and EFL since 01/07/09. At first, it seemed like a lot of food but then something happened - I started doing the workouts on 01/12/09. Within about 3 days I was hungry again. I couldn't recall the last time I was actually hungry. I got to my first free day this Sunday and didn't want to switch back to eating the way I had. I ate too much and ended up feeling bloated and sluggish for most of the day. Next week I'm going to try eating BFL portions of things I like 6 times a day and see how that goes.
Bill: In the last 2 weeks I went from skipping meals and eating only one HUGE meal at dinner to the six meals a day using your recipe for the right combo, and my energy has sored. I also am constantly full! I no longer feel the NEED to stop at taco bell or anywhere else for that matter, as my hunger is gone. This has been a tremendous help in providing me the energy to work out. Before this, I was dragging at the end of the day and used sugar and coffee to perk me up. This was a short burst and by the time I got to the gym could not give it my all, or do it period. I whole heartily feel this! I have copied this section and given it to my 82 year old father who is batteling cancer. He has had a difficult time eating or wanting to eat, and cannot give up his habit of the 3 squares. When I tried to talk to him about more frequent meals, he rolled his eyes. The research you include in your information I think will be really helpful for him! Thanks so much for all you do to make this healthy lifestyle a reality for everyone! Traci
Bill, Let me tell you the EFL method is the best. I can always tell when i am depriving my body. I have used the EFL method for the past 3 1/2 years and it never fails to keep me energized and feeling great. Now couple that with consistent exercise, which i have made a renewed commitment to and LIFE IS GOOD! Ive tried other methods but no other method works for me the way EFL does. As i continue to reflect and refine i am sure that i will continue to progress!! Thanks for your wisdom and life changing advise. I'm ready for week three. I have decided to increase my intensity by adding at least 20 min. of Cardio on the bike to my 45 min Cardio+weights routines (boot camp). This will put me at a little over 6 hours for the week which is not bad at all.
Hi Bill, I can tell I am already changing. I spoke with my Best friend today. She is trying to get in shape as well, but has always been more of a fitness queen than I could ever be. I have encouraged her to join t.com, but I think she is hesitant. She mentioned some hostess 100 calorie snacks she thought I should try.To my surprise my immediate response was well what is the point of eating something that is not healthy, even if it is in a smaller portion. That is what has not worked for me in the past.... Don't get me wrong I am not angel I do have my cheat day. Just wanted to let you know I feel empowered by this website and your nutritional guidance! Liz
Just reviewed this segment again. I needed the reminder. Thanks Bill.
Thanks Bill. My wife and I are transforming and we have the EFL book. We love the meals. Our kids love them too. One of our goals is the inspire our children so we are involving them. They love the golden pancakes the best. My 2 yr old twins and 4 year old daughter can't get enough of them. they also love to help make them. It is so important for us to teach our children that being healthy is the only way!! Thanks again
Ordered my EFL book along with my Transformation book, so I'm waiting patiently for it to come mid Feb. However, I got some Rightlight shakes,and all I can say is AWE-SOME! I love them! You just keep getting better...MetRx, EAS, now this.....the best yet! You never cease to amaze me.... Thanks for your dedication to the cause you've been called to ... HEALTH! God bless you, Mr. Bill....Elizabeth
Hi Bill, I've had your EFL book since 2003 and have looked at it and read some of it over the past five or six years...but now I'm actually using the recipes! Guess I'm a little slow on the uptake...but the book shows you put a lot of thought into the presentation of the recipes. I especially like the photos of the ingredients in the packaging you would see in the store. Since I'm a visual person, this is the book for me. BTW, I've had your BFL book in my reading room (bathroom, no offense Bill!) for years and I think I've memorized it by now. Thanks for everything! Lisa
Thanks Bill! I have the Book, eating for LIFE........... Today is the end of the 2nd week~BE the change challenge 2009.......although Im not in it for the glory, I do feel fantastic! tremendous energy, stable mood,and Im becoming more lean with each passing day. I can see more clearly, why 25 years of commercial flying can distroy one's health! Its very difficult to eat RIGHT, while crossing time zones at different times of the day and night............God Bless you for helping me see this!.Ken
This is amazing! The Atkins Diet, The South Beach Diet, and all the other low carbohydrate diets that require vitamin and mineral supplements that are on the market today, with so much diet overload on the market, who can blame one for being confused as the nutrition ideals are constantly changing. I think it is quite refreshing that Bill is bringing us back to natural foods with the focus being on portion control. The right foods, the right combos at the right times. I am acclimating to the plan and sometimes find it difficult to eat six meals a day but, I have set alarm reminders and I am embracing protein bars and shakes. I am still struggling with the full 10 glasses of water but my energy levels are up and my mood swings are decreasing. Eating For Life, it WORKS! Thank you, Bill and a big thanks to all of you who shared your own comments.
The eating part is starting to kick in Bill. I am learning slowly that when you eat right, everything else kicks in thereafter :) Shawn
Bill, I love the recipes in EFL! I have been eating better than I ever have in my life since Jan 5th. I found out recently that alot of my problem has been portion control. Not any more. Thanks. Beverly :D
I'm so glad I have the EFL Book. My husband & I are really enjoying eating healthy. Thanks for making it so easy.
I have tried all sorts of crackpot diets over the years. Your knowledge of foods and how they affect the body REALLY makes sense to me. I've been following this plan for 11 days and my hungar is much more even. And, I don't feel as bloated. Knowing that the food going in is good for the body feels really good! thanks
It works!! Thank you for taking the mystery out of healthy eating and making it so simple!
Thanks, BIll!!
I love the recipes! I made the sloppy joe tonight
It is amazing how quickly I adjust to eating this way. I love my Eating For Life Cook book and have not tried anything from it that I do not like. Mary Jo
I've had the EFL & BFL book for years. Somehow, they ended up in the back of the other cookbooks, but the EFL is now back in the cookbook rack & will stay there. I made the Herb Chicken last night and it was fantastic. Thanks Bill!
Thanks Bill, The EFL book rocks! I am only on day seven but have cooked from it every day. I must say that each meal has exceeded my expectations. Delicious filling and easy.
I purchased the book and love it! I tried BFL in it's second year and only made it for 4 weeks before I caved. Another time I made it 6 weeks. Working out is not my problem, I can do that well...it's the eating aspect that hurts my results. With the EFL book, I am in week 2 and feel great! I am confident because I can follow all these tasty recipes and know I am still sticking to the plan. I also am not craving anything!! THANKS BILL!
I purchased EFL a couple of weeks ago and love it!!! Love the recipes and all the little details that are so important and I kept missing before. Have more energy already, less cravings, simply awesome. I can't stop thinking how motivated I am about this!
Thanks for the lesson in right eating. I will focus on eating the right combonations at the right timei, in the right amounts. Water has already increased to a minimum of 10 cups a day. My energy soars! Thanks for doing the research. Sue
Thanks! I will plan my meals for next week tonight.
Just had the EFL Enchilada Soup, it was fabulous! The first time I have ever made homemade soup! I will be trying all the soups now! Love EFL but love even more that you explained it all in such simple terms that we can use it anywhere, home , out or even at friends houses!
My BFL and EFL books are on there way to me from Oregon, where I have most of my things stashed. Since I'v done this for awhile I pretty much know what to do. I will still be happy when they get here and I have them as references.
I've tried so many fad diets and this is the only one that I feel good doing. I just need to be consistent about it now!
I am DOING IT and LOVING IT! Shari!
I get the idea, love it and enjoy the food. The hardest part is portion size. Again going back to that I have not been enjoying much in life, but really enjoy food and so when I eat it I of course want a bunch. So far this week doing well with portion size, sticking to it and putting food back in the tupperware when it is too much on my plate.
Thanks Bill, I got it.
I'm on it! - M "Do Or Do Not. There Is No Try!" - Yoda
EFL is in full force for the past week! I love the recipes. I just made my family the asian beef - delicious!!!!!
JANUARY 7, 2009 BILL, I READ ASSIGNMENT 3 AND READY TO APPLY: 1. THE RIGHT FOOD 2. THE RIGHT AMOUNT 3. THE RIGHT COMBOS 4. THE RIGHT TIMES I WILL PLAN OUT MY WEEKLY MEALS.
EFL is yummy! A lot of the recipes have grown on me, thank you for putting it together! My fave so far:Turkey meatball spaghetti!
FOOD PLAN: M1: (7:30 a.m.) 1 egg, 5 egg whites scrambled / 1 pack plain oatmeal / plain frozen blueberries M2: (11:00 a.m.) Banana or piece of fruit / 14 raw almonds (1/2 oz.) M3: (2:30 p.m.) 6 oz. Albacore Tuna / Apple diced / 1/4 c. raw walnuts M4: (5:00 p.m.) Shake (Whey protein / frozen peaches or frozen blueberries / 8 oz. Unsweetened Silk) M5: (7:00 p.m.) Chicken, Tilapia, Salmon, Steak, or Turkey / Broccoli or Green vegetables / Sweet potato M6: (8:30 p.m.) Green apple / 14 raw almonds (1/2 oz.) *** Water - Working on increasing intake to a gallon per day Coffee - (preferably Starbucks black w/ Unsweetened Silk Soy Milk) Vitamins - B-6 , B-12 sublingual , C, D, E , Folic Acid, Magnesium
Bill, I do not understand why I stopped eating like this!! I love these foods, and I feel so much better! And this new recipe book is awesome. Those golden pancakes are so good!!! The tuna pate is another great find! I love flipping through the pictures to create ideas for family meals! Blessings, MaryPat
doing it!
Just completed Assignment #! and I cannot stop crying. I feel absolutely awful I feel about myself. I almost completed a BFL Challenge in 2000 and had wonderful results. However, I haven't been able to get back to eating healthy and dropping the weight after my back surgery. I am terrified of failing this as I feel this is my last resort.
I have found the in the BFL challage that I took in 2001, that when I planned my meals and followed them, I was much more succesful and just felt better about myself. Granted there are many obstecles to get over in changing who we are inside and out, I found that when I planned my meals the day before I was more succesful then when I didn't. There were many times that I was lazy and didn't plan because I felt more comfortable, but also saw that when I didn't I would fail to eat the "Right Foods". With planning, you can hold yourself accountable and determine how successful you were in your plan, and what changes you may or may not need to change. -God Bless
This will probably be the easiest assignment of all yet one of the hardest to carry out. We bought the Eating For Life book nearly as soon as it came out and the husband has been cooking from it ever since. That's the easy part. The hard part is planning the 6 meals/day. I work in a medical laboratory and any food and drink is a big no-no. I'll find a way, no doubt. I did it for a while in 2005 and I will find a way now.
Hi Bill, I started assignment #3 on 1/1 and started by getting rid of the two cakes in my frig. It's interesting what happens to my body when I don't give it what it craves (sugarrrrr) and give it what it needs. My body is like a child. If I don't give into it's tantrums it quiets down - for a while. This weekend I plan on looking at assignment #4 - what more could Bill have in mind for us?? Love to you, Joyce
This is my favorite exercise. I have studied the BFL book and the EFL book. To me, this exercise is very easy for me. I know how to portion and I know the good foods and the bad foods. Plus, I like eating six times a day. I'm a very happy person when I have food in my tummy lol. If anyone needs help in this area please let me know :0)
Wow!! EATING!!! Eating and a lack of the #2 Challenge is what brought me here. Growing up, I could eat anything I wanted and work it off. In fact, I could out eat most of the men in my family and brag about it!! I was so active though I burned off the excess calories. Any sport out there I would play...and play forever!! I craved the physicalness and the competitiveness of sports. BUT, that all changed. After college and after getting married and having my babies...it all changed. I continued with the big appetite and fed it. But I became inactive and the pounds came piling on. That's not all...unhappiness came into the picture and I got the don't care attitude. More pounds. I became so depressed and home bound and I felt my usefulness had run it's course. My daily question for the last few years is, "Is this all there is?" And you know the rest....More and More Pounds.... I enjoyed reading this lesson so much. Although I had read most of it in the EFL book, I needed the refresher course. I need to feed my body and fuel my mind. I can't feel guilty anymore about giving myself good food. I just have to feed myself the right foods, at the right times, in the right portions. I love to eat and I am going to enjoy this assignment. Thanks Bill!! My challenge to feed myself properly has begun...... hugs :) timberly
I feel so good when I eat this way!! INCREASED ENERGY!!! I love the EFL cookbook...I had Scott make the Chicken Enchiladas for my birthday!!!
This is the easy part for me. The nutrition described is pretty much in line with pre competition diets of body builders and figure competitors, so my meal plan is 6 meals, mostly with protein/carb and vegetables except when I carb cycle i have carbs with 6 meals on "high" days and 3 meals on my "low" days. The difference is that it's a bit more strict, I have eleminted all breads and processed foods, and will be eliminating even protein powder in a few weeks. All real food, and all clean food!! My free day is not a free day, just one free meal for now...I just go too crazy and binge on sweets and make myself sick if I had the whole day.
My biggest struggle is with the protions, not throughout the day, but at dinner time after I workout. I eat good, clean foods, but feel famished at that time. For the most part, I have the eating down pretty well. For example, I'll make low fat turkey burgers for dinner with brown rice and broccoli, but will eat two patties. Or if I make stir fry with chicken breasts and veggies, I eat a large bowl (mostly veggies though).
I bought EFL when it was first published and it's one of my favourite recipe books. Since completing two BFL challenges in 2000 and 2001, I have had no problem with eating the right foods in the right combination at the right times. But the "right amounts" is my downfall. When I look at my After photos now, I see a woman on her way to anorexia - but at the time I still thought I was too fat! I changed on the outside, but not the inside. Bill, I cannot go back to the "size of my palm" thing... it leaves me feeling physically hungry and deprived, and soon I'm bingeing (and then sometimes throwing up from guilt). My challenge in this Transformation is to learn to trust my body and listen to its satiety signals - to decide meal by meal how much I need to eat in order to truly satisfy my physical hunger. That amount changes from day to day, depending on how busy I've been, hormonal factors, etc. I need to find other ways to satisfy other hungers - e.g. emotional, boredom, stress.
Back in December I was diagnosed with an Eating Disorder...and since, have constantly struggled/battled with food, related to my issues. I have felt lost, lonely, OUT OF CONTROL and confused about food & my relationship with it. My life has revolved around food, binges, and the HELL I have been living in. EVERY single aspect of my life is being affected, and as much as I WANT to change-I wasnt sure what exactly to do, but this assignment opened up a new door for me! As I read Bill's words in EFL...it ALL MADE SENSE!! It brought back the feelings that I 1st felt when I read BFL for the very 1st time. SIMPLE, easy to understand and JUST MAKES SENSE!! I also remembered how I FELT when I followed Bills words/advice and food plan with BFL--I FELT FABULOUS while on BFL..and I want that back in my life!! I WILL TRANSFORM and have a healthy relationship with food and more importantly WITH MYSELF..thanks to Bill and this wonderful Community!!!
I am SO excited!! I have Bill's entire BFL book on my ipod as an e-book. Yesterday, while my husband was out doing his cardio, he listened to the whole thing. He came back totally on board with the program! I knew the common sense and scientific backing would persuade him to do this with me! We are SO in now!! Now if I could just stop getting on the scales every morning!!
Bill: This is what I needed! Simple, and to the point. Mark
Thanks so much for the information about food. I have been doing quite well in this department. I know how important it is to be prepared and to eat on schedule. I have been doing pretty good in that aspect of the eating right. The water is going down a lot better too! I'm hoping that this is where I'm supposed to write this. Thanks for all you're doing for us Mr. Phillips. Take care. :)
The first week of change for the better is always hard. Especially getting used to the small meals throughout the day. However, I have been doing pretty well. It has been a busy week! I am going to try and respond more to these blogs. I am writing my first book, working an intense day job, starting my ministry and all that entails, just volunteered to answer phones for my church on tv, and need I go on? I am a busy gal! But I praise God for the opportunities! I am now putting myself first with this challenge! Afterall who can you help feeling sorry for yourself or by not taking care of yourself?
Doing ok with this one. Week 8 now of my BFL challenge, had a few weeks slip up when I ended up in hospital but back on track now. Check mark this one!
Yea I agree with Dwize I've struggled to get six meals in sometimes, only the protein replacement shakes, but It may mean getting up slightly earlier, and making a protein shake. I like the ready to drink, so I don't have to bother mixing protein powder which is real messy at times, and requires cleanup. It just takes about sixty minutes out of your day to make the shakes themselves, so ready to drink ones work for my hectic lifestyle, and plus when you have a stressful job, sometimes you get plain lazy. Add the workout from the gym, and I'm straining to find any energy left in me. :) I really hope the bill phillips rightfit has ready to drink shakes right away, cause if not it would be a bummer. I mean yea one or two shakes isn't bad, but theree is pushing it sometimes. Anyway, I always get at least five nutrious meals in a day and aim for six. I've also bulked up recently on the protein to reach my 1 pound per bodyweight requirements. Just rambling :)
I am doing 3 balanced meals outlined in the foods to eat as well as trying to get 2 or 3 meal replacement shakes a day. I think this is the hardest part, just getting all the meals in.......aaaahh :-)
Well, 3 days of eating right has proven incredibly energizing, but I must admit...Getting that water in is tough...when I've lived on coffee, and energy drinks for too long as my primary source of fluids. Thanks for the "clear" understanding of how to notice when water intake is too low.
I'M EATING THE RIGHT AMOUNTS OF THE RIGHT FOODS IN THE RIGHT COMBOS AT THE RIGHT TIMES, AND IT FEELS RIGHT! THANKS YOU! 'HEALTHY BODY BECKY"
Bill, I'm not one that blogs a lot but I really wanted to tell you that I think something has finally clicked in me. I have been working out for several years now but over the past year kind of let everything go and gained a lot of weight. When I saw your transformation challenge, I thought what better time then now. So, for the last three weeks, started week four today, I have been going to the gym and focusing on working out. Using your techniques as well as Shawn's in his book. However, my food was still off until this past week. I really started focusing on my eating as well and let me tell you, what a difference. I dropped 9.5 pounds and am feeling GREAT!! And, this morning at the gym it just felt different. Something in me just said work harder, push harder, focus more. Something really clicked and here I sit in my office and want to go to workout!!! I'm truly excited. Thanks for all the support and encouragement that you give to us ordinary people. I don't know where I would be without you!!!
Bill, I'm not one that blogs a lot but I really wanted to tell you that I think something has finally clicked in me. I have been working out for several years now but over the past year kind of let everything go and gained a lot of weight. When I saw your transformation challenge, I thought what better time then now. So, for the last three weeks, started week four today, I have been going to the gym and focusing on working out. Using your techniques as well as Shawn's in his book. However, my food was still off until this past week. I really started focusing on my eating as well and let me tell you, what a difference. I dropped 9.5 pounds and am feeling GREAT!! And, this morning at the gym it just felt different. Something in me just said work harder, push harder, focus more. Something really clicked and here I sit in my office and want to go to workout!!! I'm truly excited. Thanks for all the support and encouragement that you give to us ordinary people. I don't know where I would be without you!!!
Wow! I start step 2 tomorrow and as I look at step 3 I am 85% there. I eat mini meals but not always protein/carb equalivent. I hope it is OK to tackle 2 birds with one stone. I just need to tweak what I am already doing! YEAH!
I think I need to read this blog weekly, if not a few times a week. I have come to realize, that no matter how hard I work in the gym, I need to work harder at my diet and eating the right foods.
Its always nice to get a recap of the wonderful information in the BFLand Eating for Life Book. So, important is the nutrients that we put into our bodies.
I keep coming back to this, the same way I keep reading and re-reading your books, Bill. This isn't easy to learn (for me, anyway) but it's crucial for the health of my entire family. I committed to "getting" this -- completely committed. Thanks so much for putting this all in layman's terms. You make it so much easier to absorb.
One of the struggles I have is that it is so much information with so many angles. It takes alot of disipline to absorb all of this in, use it, keep track of it and fight all the other cravings and life circumstances at the same time. I am going to give it a go though! I have to live up to my name!
Bill YOUR THE MAN!!!!
Hi guys, when are we going to get lesson #4? I am working hard on the three lessons we got, but I can't wait to hear more form Bill. Bill you are the best. Thank you, God bless you and yours. Amy G
Hi Bill, I have finally got 1,2,and 3 down. I love the EFL book. Thankyou so much for all the help. Girlygirl.
I need your help with a problem that I am having. My problem is that I'm going behind bars, for "good." Now that I have everyone's attention, this is a wonderful problem to have. I GET TO go behind bars and try to raise money to help out the MDA. Finally after all the good things that have happened to me with body-for-life, I get to do something good and give something back. So I'm asking for help from all of you in this wonderful community. I'm being locked up on July 30, 2008 and am looking for donations to help get me out. MDA would like me to raise $1600 for a chance to win a prize. I really don't care about the prize, but my personal goal is to try and raise $2000 before July 30, 2008 but I can't do it without the help from all of you. If you could please find it in your hearts to give a little something to help MDA, "Jerry's Kids." This will definately go towards your Universal Law of Reciprocation. Please visit the following website to help me and help out the MDA. https: //w w w . joinmda . org / greenbaytelu2008/jandrews0925 Please copy and paste this all the way to the jandrews0925 and then take out the spaces so that we can all help make a difference. If anyone has problems getting to the webpage, please email me so that I can get your the proper link. From this day forward I will be posting this message so I apologize in advance for the same post that I will have everyday, but I truly hope to make a difference. Thank you in advance. Jason (J_Smoothie)
Thank you Bill for your motivation and inspiration to us all. Your recipes in EFL even got my son to like to eat chicken. LOL i was afraid he wouldnt even try it. Both my children love the Chicken Pomodoro. We look forward to trying more recipes from the EFL book. Take Care and God Bless. We love you Bill!!!!!! ~Holly
This was a great Transformation Article #2. I agree as a bodybuilder and Health and Fitness professional, it is the right combo of foods and portions. Eatting six meals a day helps utlize your metabolic rate. I like to use the phrase called grazing. Using the right amount of meals with some supplementation such as protein shakes can be the best way to use your metabolic rate for burning body fat and gaining lean muscle mass. Everyone that follows this, "Watch Your Body Change".
We owe you BIIIIIIIIG Man, we really do. I read it and strike the "I will go over the hard copy few times", instead I am getting the EFL book, I went mad about the article yesterday, it seems my madness about your Elite type of Coaching is not about to lessen LOL. but is more likely to increase. You are my Hero Sir.
Thanks for the reminders about portions, etc. This is just the refresher I needed as I start my vacation tomorrow. I know that when I eat this way I have tons more energy and my moods stabilize. Heading out to NYC for the next week to visit my daughter and co-teach a yoga weekend retreat. We will be eating "EFL" wise!
Bill - I'm still learning to navigate this site - when I went to ARTICLES - I read your article HAVE FUN, FEEL FREE - which of course answered my questions about Free Day - Thank you for making everything SO CLEAR. Terrie
Awesome info. I actually got the book out and reread it again. I just love it when I put the right foods at the right time in my body. It works so much more efficiently. Good luck at the Marathon. I've done one it is fantastic.
It amazes me that after only a couple of weeks of exercise and eating right how much more energy and clarity of mind that I have. Why oh why did I quit doing this for a year. Oh well, I'm feeling that crossing the abyss will happen this time. Thanks for the great new website...it's just what I needed.
Hi... I feel like a ditz... if I registered, am I in the competition? Do we just go wth the emails or read the book? should I order shakes, start figuring out my workouts etc? When is my day one? or was that the day I registered??? Yikes... I am committed to doing this right but not sure the course... And yes, I took my before pic and did assignment 1, and I also did stairmaster while reading Body For Life, hit my high point.. haven't jumped into weights yet or the right food program. Help....
Man is this alot to swallow! LOL.. I have decided to take notes in my Transformation Notebook and I feel really good about my start!! Thanks for the awesome start, and I am looking forward to the next challenge!! Thanks Bill- Crystal
And YES, even on the road this can be done. With a combination of protein shakes, Protein bars,fruit(including the dreaded apple), and Mc Donalds/wendys/et al salads (w/ grilled chicken of course). Its been working out pretty good for me, Thanks Bill! PS- I'm down 7 lbs and counting!
Hi Bill! Just wantd to let you know I had purchased "Easting for Life" when your book first came out! The receipes are great and I am one that likes to look at pictures to see what I am cooking! Update on exercises - I really haven't completed them as yet. I am currently volunteering for the Olympic Trials here in Eugene. I will tell you though, the first day for my assignment at the trials - I walked a mile to get there! Let me tell you after my day was through - I was exhausted! (this was on the 27th of June - my assignment ends on the 4th of July) I don't have to walk to the Trials everyday, I had to get there earlyon the 27th, I do a lot of walking and standing with each day getting better than the last. My eating has improved too! Portion control! Lovely! I have jumped started myself to better health and fitness! So on the 7th of July I will catch up with everything! I feel good and positive that at the end of this challenge-the champion in me will be revealed! Good luck to all and best wishes to everyone. Kim
I like so many EFL recipes; glad to hear they're still da bomb!
Thanks for the water reminder, Bill! I'm on day 73 of my BFL challenge and day 3 of my transformation challenge and feeling wonderful!
The exercise part is not my weakness.....FOOD...however is...this helps so much..thanks for feeding our brains so we can better feed our bodies....keep flapping your wings Angel Boy!!! ~ Mona
Thank you Bill, I think this is what will truly be the Challenge for me: and that is to learn to eat 6 times a day, since the mentality I had and still do is to eat less not more. I got a hard copy of the article that I intend to go over often til its content becomes a part of who I am. Undying Gratitude.
How timely, I just read that chapter last weekend. Lost 3 lbs. last week. Anxious to try some of those recipes.
I think it's amazing that Bill puts the whole chapter in his blog rather than telling everyone to go out and buy the book themselves. How wonderful! Of course, I bought the book last week, and already read all of the chapters, so it didn't save me any money! :)
Got it Bill. You are so right, dieting just doesn't work for a lifestyle, it creates insanity instead!! I'm so grateful to be here and part of this community. Thank you.
I've set the sail and my ship is traveling in the correct direction. ........... thanks Bill!
Thank you for your last two transformation challenges. I needed the refresher course on this. Your exercise change also helped me to realize what I need to change. I haven't been losing the weight and body fat as fat as I've wanted to. I'm going to change up the exercise.
Got it! GREAT!!!
Aye-Aye, Capt. Bill, Got it! One question - are we still to incorporate a free day? I would assume yes, but . . . I don't want to assume ANYTHING!
Get it! Got it! Good!
Bill Thanks for that post it is right in line with the things already going on in my routine so FULL STEAM AHEAD! The 6 meals a day has really kept my internal furnace fired up and my energy level has been A complete turn around. I used to have mid-morning and mid-afternoon times I almost fell asleep and would drink coffee and eat candy bars for energy at work. NOT ANYMORE! I feel like I have some balance in my life now and boy does it feel good! Peace, Dave
Bill, Last week I finally hit the "submit" button to enter the Be the Chance challenge. It took me all afternoon to hit the button. Yesterday was my first day and it was a good day. Last night I was reading through the EFL book and read chapter six. I'm onboard with assignment one and two (ugh) and am ahead of the game with assignment three. I'm so looking forward to the transformation of my body, mind and spirit! Thanks for being here for us. Shelia
Bill, great exercise i really appreciate it. I cannot wait to share this with the folks i've been working with to show them this IS the way! Thanks Bro.
You popped up at just the right time! I just turned 50, my husband just finished cancer treatment and I can sure use a step back toward healthy living. I am ready...back out with your EFL book (it never really went away, it is a favorite). Thanks Bill...I will pass it on.
Thanks Bill. I have the book and will read it again. Anita
AWESOME - drinking it all in. Thanks Bill!
Thanks for this, Bill. It is going right into my journal for frequent offline reference! I have the EFL book, got it when I started BFL but I was under the impression that book is totally off limits for people like me because it is for maintenance not to get there. Because of what I've learned about myself with Lesson 1 and reading The Four Agreements, I now CAN look at my before photos and even my before BFL photos and feel great about where I'm at and where I'm going whereas before all I could do was spiral back into how I felt about myself prior to BFL. With the right mind set, going back to those photos and reminding myself I never want to be that person again is a good exercise.
Bill: The EFL book is on my summer reading list. I am on board! Thanks for all you do. Mark
Boy O Boy I am ready
Thanks Bill,,,,
Thank you so much for sharing these exercises or assignments with us! It is exciting to be a part of all of this!
Thanks Bill - just a quick question - is the 'Right' protien powder etc gluten free? I really struggle with getting protein powders and bars to aid the eating right process. If anyone out there reading this has any info on it _ I would be really grateful! Thank you so much - Love and light - Jaki :)
Awesome! I big puffy heart EFL, good to know it won't be changing for this program! Thanks Bill. Laurel
Hello There Bill. It is so great to see you back into the transformation and community. Dont know if you remembered me, I am the chef from the BFL days. Miss you around. Was so inspired in 2000 from you and the community. I recently been sick and gained lots of weight back but now you are back and inspred by you as always I know I can do this again. I will take you up on the challenge and would love to see you again real soon. Talk soon Chef Antonio AKA RUSTY
AWESOME DUDE!
As a diabetic, I have to say that Bill is right on when it comes to eating right, especially when it comes to GOOD CARBS! Fruit is essential to ALL people. Thanks Bill... this is such a breath of fresh air!
It all makes sense. For years I would get shakey when I hadn't eaten. Sometimes so bad I needed to sit down. Since I've been "eating right" I haven't had the problem. I like it! -Art
Thank you Bill. This will help me out a lot on my transformation. ~Emichael1
Thank you! I am ready to roll...what a privilage to have you as our guide. Thank you...thank you..oh and did I mention, thank you :)
EFL is definitely awesome. I have used it since Feb and lost some good weight. Thanks again Bill, ~God bless~ Jerome
OOPS Folks the comment before me may be confusing. Our computer was logged in under my wife The Harpist OOPS I sent the comment from the wrong log in. Well just read the comment before this one and it came frome me> Yikes! Marty
Well Bill I would like to say it worked for you as you said and I can say it worked for me. I am sure glad you did all this work of study , so all I had to do was follow the Plan!! Thanks Marty
Thank YOU for sharing your wisdom and knowledge with us, Bill...the Right FACTs help simplify the foundation for nourishing our overall bodies. Your EFL book is brilliant and a creative masterpiece!. God's Blessings, Diane
Bill-this way of eating made such a difference in my energy levels. I am on anti-seizure meds that really slow my metabolism down, but with this WOE, I feel energetic and ready to go...it keeps me going, and I can fight back against those meds I must take every day to lead a normal life.
I love the EFL book! I use at least one recipe from it every week, sometimes two or three. It has that sloppy look that only the best loved cookbooks get. It's like the way you can pick a child's favorite stuffed animal - it's the dirtiest and shabbiest one! Bill, you helped me lose about 12 pounds of fat and gain 4 pounds of muscle back in 2003. Although I have slowly added half of the fat back, I have kept the muscle. In this challenge, I want to take the fat off again and keep it off. Thanks for keeping me motivated and healthy for 5 years!
Thanks Bill! I'm a newbie with your EFL book--just bought it this weekend. Today was my first day of following "The Right Recipe Ingredients". It feels great! Beth
Thank you, Bill! I am excited about sharing this blog with a few people at work. I know that they will appreciate it.! God bless you. ~Kimberly
Awesome refresher! I still use me EFl book- that I bought when it first came out. I feel so much better when I fuel my body properly. I am learning to "eat to live", not "live to eat". Thanks Bill. Tonia
Thanks for this recap Bill. My wife and use the EFL book all the time. One question though about the right amount. Obviously my hand doesn't change size, but my body does become a more efficient calorie burning machine, and will need more energy to function efficiently. Should I increase my portion sizes as I build more muscle. I read all this stuff about 1g per lb of body weight, and right now I'm overstuffed trying to eat that much food! I want to keep my metabolism going though. How do I keep up with my metabolism if my "portion" sizes would never change.
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