master your metabolism calorie counter by jillian michaels - excerpt

8/9/2019 Master Your Metabolism Calorie Counter by Jillian Michaels - Excerpt

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Jillian Michaels

with Mariska van Aalst


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Te information in this work is in no way intended as medical adviceor as a substitute for medical counseling. Te information should beused in conjunction with the guidance and care of your physician. Con-sult your physician before beginning this program as you would anyweight-loss or weight-maintenance program. Your physician should beaware of all medical conditions that you may have, as well as the medi-cations and supplements you are taking. As with any weight-loss plan,the information here should not be used by patients on dialysis or bypregnant or nursing mothers.

Copyright by Empowered Media LLC

All rights reserved.

Published in the United States by Tree Rivers Press,

an imprint of the Crown Publishing Group,

a division of Random House, Inc., New York.

www.crownpublishing.com

Tree Rivers Press and the ugboat design

are registered trademarks of Random House, Inc.

Library of Congress Cataloging-in-Publication Data

Michaels, Jillian.

Te master your metabolism calorie counter / Jillian Michaels

with Mariska van Aalst.st ed.p. cm.

. Energy metabolism. . FoodCaloric content.

. Weight loss. I. Aalst, Mariska van. II. itle.


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ACKNOWLEDGMENTS

Many thanks to my incredible team, who work

every day to bring cost-effective, accessible life so-

lutions to the masses:My business partner Giancarlo Chersich, all the

folks at NBC, CAA, and Crown . . . thank you!

o my incredible editor, Heather Jackson; I am

so lucky to have you as a friend and partner-in-crime.

Mariska van Aalst, my researcher and word-

smith extraordinaire; I couldnt have done this

without you. Tank you for your genius.


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CONTENTS

INTRODUCTION: Information Is Power

THE MASTER DIET ATAGLANCE

ANTINUTRIENTS, OR MASTER DISASTERS

HORMONE POSITIVE FOODS

Mastering Estrogen Mastering Ghrelin

Mastering Tyroid

Mastering Insulin

Mastering Cortisol

Mastering Leptin

Mastering DHEA

Mastering estosterone


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Power Nutrient Food Group : Colorful Fruits and

Vegetables

Power Nutrient Food Group : Cruciferous

Vegetables Power Nutrient Food Group : Dark Green Leafy

Vegetables

Power Nutrient Food Group : Nuts and Seeds

Power Nutrient Food Group : Organic Dairy Power Nutrient Food Group : Whole Grains

MASTER HOME AND BODY PRODUCTS

Home Cleaning Products

Beauty and Personal Care Products

DECODING THE COUNTER

THE MASTER LIST

Beverages

Canned Foods

Dairy Products

Fresh Fruits and Vegetables

Frozen Foods

Grains, Breads, Cereals, and Pasta

Meat, Fish, and Eggs


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Introduction

INFORMAION IS POWER

I have people come up to me all the time to tell me

that theyre stuck. Tey just cant lose weight. Ive

plateaued! they say. My program isnt workinganymore.

I get it. When you dont see results, you get dis-

couraged. You feel helpless and hopeless. But if you

are pursuing a health and wellness goal withoutthe proper information, its like youre ying blind.

Imagine navigating your way from Los Angeles to

N Y k i h GPS d


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the MASTER YOUR METABOLISMcalorie counter

all know that; we just dont always know that there

are other factors affecting this equation. Tats

where the Master Diet comes in.

When you nd yourself stuck in your weightloss efforts, times out of youre simply not

taking into account how much energy is going into

your body and how much is going out. Without that

info, your chance of getting results and maintain-ing them is very slim. But when youre informed,

you have the ability to make educated choices,

powerful choices that effect positive change.

Once you know the calories in any given food,your next question must be about its quality. Te

quality of your food is critical, not just for pre-

venting disease and combating aging, but because

it maximizes your calorie burn. In Master YourMetabolism, I shared shocking information about

how low-quality foods (in addition to lifestyle fac-

tors like toxic stress and environmental toxins)

have dramatically altered our endocrine systems.Tose changes to our hormone levels have helped

make usand keep usfat. If you have already

d h b k k h I did h


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information is power

nity, and a powerful weapon against aging. We

now know that Hormone Positive Foods are health

positive foods. I designed this book as a quick,

easy-to-use reference that gives you an accessibleand affordable way to stay connected to the Master

Diet. With it, you can easily nd those Hormone

Positive, metabolism-boosting foods, every day, at

every meal, no matter where you areat home,on the road, anywhere. A health and weight-loss

program has to t your lifeits the only way to

ensure long-term success.

In these pages, youll nd complete nutritionalinformation for over , foods, everything from

the very best organic produce to the very worst deep-

fried appetizers at chain restaurantseverything

you need to count calories accurately and gauge thequality of foods you encounter every day in the real

world. Ive included an at-a-glance guide to the Master

Diet, to refresh you on the basics or, if youre new to

the plan, give you a birds-eye view of the diet.Youll also nd lists of hundreds of Hormone

Positive Foods that can help increase your bodys

bili b f d b ild l A d


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not a mindless grab for something you dont really

want and certainly dont need. If Ive learned any-

thing on the Biggest Losercampus, its that people

have to clearly see what exactly they have done,and what they are currently doing, that has helped

create their ill health and obesity. Ill never forget

when Pete Tomas from season two of the Biggest

Loserlooked at the Bloomin Onion at the OutbackSteakhouse and realized that when he routinely ate

that dish by himself, he was consuming , calo-

ries and grams of fat in about minutes. Tat

was his true aha moment. Tats when he realized,Oh my God, this is why I am four hundred pounds.

Tis is why my cholesterol is through the roof. Tis

is why Im diabetic.

In this toxic food environment, you need con-stant reminders of exactly how bad these choices

are for your long-term health and well-being. Some

will shock you, just like Pete was shocked. Consider

the innocent tuna sandwich. Fish is good for you,right? On the Master Diet, its a Power Nutrient.

But then youre at Quiznos, youre hungry, youre

hi ki b d i l b i k k


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information is power

Soup ( calories) and a small Steak and Bleu Salad

( calories) instead. By becoming aware of whats

in your food and understanding which foods have

previously led to diet derailment, you can cut themout and replace them with healthier choices.

I want you to bring this book with you every-

where you go. I want it to travel with you when you

go out to eat and when youre at the supermarket;it should always be in your backpack, back pocket,

or purse. If you use the knowledge you hold in your

hands, you will get results.

It all adds up: Good choices lead to good results.Achieving results empowers and inspires you to

achieve more. And these little successes will beget

more success in other areas of your life.

Each one of us has the power to effect posi-tive change within ourselves and globallyrst

by making the right choices for ourselves, then

expanding that thinking to our families and our

homes, and then bringing it to our communities.And when we do that, it all falls into place. So lets

get started living a Master-full life.


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HE MASER DIE

AAGLANCE

So you know weight loss is all about calories in,

calories out. Tat said, who wouldnt mind a littleboost in the calories-out department? Most every-

one wants to increase their metabolism, but to do

this, we have to rst know and understand what

metabolism is.Many folks believe that metabolism is the rate at

which your body burns calories. But thats just one

hi b li d I f b


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the master diet at-a-glance

is and will always be calories in and calories out,

you can bolster your efforts to lose weight by opti-

mizing the hormone levels in your body.

Unfortunately, due to the toxic levels ofchronic stress, dangerously processed food (Anti-

Nutrients, or what I also call Master Disasters), and

endocrine-disrupting chemicals everywhere in our

environment, your hormone levels and metabo-lism have likely been thrown off-kilter. Te Master

Your Metabolism plan tackles these critical threats

head-on.

First, you Remove Anti-Nutrients, the foodsyour body doesnt recognize and that confuse and

mess up your hormones. Next, you RestorePower

Nutrients, the whole foods nature intended us to

eat, the foods our bodies recognize, the ones thatsend healthy, metabolism-boosting messages to

our hormones. And last, you Rebalance Your En-

ergy, paying attention to when and how much you

eat (which includes using this counter in your dailylifeeverywhere, all the timeto track the quality

and the quantity of what youre taking in each day).

F ll hi h l d ll b


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changes. In the meantime, check out this at-a-

glance peek at the Master Diet. As long as you focus

on its three main principles, you cant go wrong.

Step One: Remove Anti-Nutrients

Hydrogenated fats

Rened grains High fructose corn syrup

Articial sweeteners

Articial coloring and preservatives

Nitrates and nitrites Glutamates

Foods from animals treated with hormones or

antibiotics

Foods treated with pesticidesReduce these

Starchy vegetables

ropical, dried, and canned fruits

Excess soy Excess alcohol

Canned foods


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the master diet at-a-glance

Nuts and seeds

Dairy

Whole grains

Step Three: Rebalance Energy

Eat breakfast

Eat every four hours

Do not eat after .. No simple carbs at night

Eat until youre full, but not stuffed

Eat percent carbs, percent fat,

percent protein


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ANINURIENS,

OR MASER DISASERS

Some foods are so bad for you, I never want you

to eat them. Never. Ever. But the sad thing is,sometimes its hard to know where theyre lurk-

ing. But at least the supermarket gives you the

chance to see for yourself whats in the food

youre buying. When youre looking at processedfoods in the store, keep your eyes peeled for these

words.


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anti-nutrients, or master disasters

Fortied

Glutamate

Glutamic acid

Green High fructose corn syrup

Hydrogenated oils of any kind (palm, corn,

soybean)

Hydrolyzed corn glutenHydrolyzed protein (wheat, milk, soy, whey

any protein that is hydrolyzed)

Monopotassium glutamate

Monosodium glutamate (MSG)Natrium glutamate

Nitrates

Nitrites

Olestra (Olean)Potassium benzoate

Potassium bromate

Red and

RenedSaccharin (SweetN Low)

Sodium benzoate

S di bi l


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rans fats

Yeast extract

Yeast food

Yeast nutrientYellow


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hormone positive foods

MASTERING ESTROGEN

Our individual needs for estrogen can be very differ-ent. Some types of estrogen help us stay lean; some

make us pack on fat. Perimenopausal women may

find a bit of hot flash relief with phytoestrogens, while

in post-menopausal women, the same foods may in-

crease the risk of breast and uterine cancers. In men,

some phytoestrogens can have a cardioprotective

effect but too many can dampen testosterone and

increase the risk of developing prostate cancer. And

we all have to contend with harmful xenoestrogensthat come from toxic substances in the environment,

including our cosmetics, cleaning products, preser-

vatives, pesticides, and plastics.

How to keep it all straight? Thankfully, these Hor-

mone Positive Foodsremember, always organic!can help our bodies contend with this chemical

onslaught and optimize our natural levels of estro-

gen. Look for foods with high levels of fiber; the

more fiber in your diet, the better your natural estro-

gen disposal system works.

AlmondsA i

Brussels sproutsB l

LentilsN t i


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Apples

Artichokes

Beans (black, kidney,

navy, pinto)

Beets

Blueberries

Buckwheat

Bulgur

Cabbage

Carrots

Cauliflower

Lentils

Mustard greens

Oats

Oranges

Pistachios

Raspberries

Romaine lettuce

Shiitake mushrooms

Split peas

Strawberries

Swiss chard

MASTERING GHRELIN

Ghrelin is our number one hunger hormone. Whenits your normal mealtime or you smell something re-

ally delicious, ghrelin is released in your belly and

travels up to trigger your brains appetite center (and,

unfortunately, simultaneously turns down your calo-

rie burn). Keep ghrelin in check by eating slowly, and

doing so every three to four hours, especially high-

volume foods with lots of fiber and waterhello,

vegetable soup!because as soon as your stomach

registers its full, ghrelin levels fall again.


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AlmondsAnchoviesAsparagusAvocadoesBasil

Olive oilOystersPacific salmonPeasPumpkin seeds

MASTERING THYROID

Thyroid hormones help control how much oxygenyour cells use, how fast your heart beats, how warm

your body gets, not to mention how good your

memory and mood are on any given day. Thyroid

also plays a large role in the rate at which your body

burns calories. Avoiding goitrogenic foods, like raw

cruciferous vegetables (broccoli, cauliflower, kale),

peanuts and peaches, or soy foods, like tofu or not-

dogs, is particularly important for people with thy-

roid issues (like me!). (These goitrogens interruptthe thyroids uptake of iodine, the building block

of thyroid hormones.) Everyone can benefit from

eating more of the Hormone Positive Foods listed

here, many of which are high in zinc, which helps

trigger thyroid release, and selenium, a mineral thathelps your body create T

and convert it into T

, the

metabolism-boosting thyroid hormone.


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Almonds

Amaranth

Artichoke hearts

Barley

Basil

Beans (black,

cannellini,

f

Chili peppers

Cinnamon

Collard greens

Cucumber

Eggs

Endive

Grapefruit

G k t

Peanuts

Pickles

Psyllium

Radicchio

Romaine lettuce

Salmon

Spinach

T t

MASTERING INSULIN

When it comes to insulin, the Master plan is all aboutkeeping it low.After you eat, insulin is released from

the pancreas to regulate the level of sugar in your

blood. But if you regularly eat foods that cause a

spike in your blood sugar, like overly refined white

pasta, bread, or other fast carbs, you can overtax

your bodys insulin production system and pack on

the poundsnot to mention raise your risk of de-

veloping diabetes. Luckily, you can avoid this easily.

Start by making sure you eat some protein at everymeal and snack; protein lowers your blood sugar re-

sponse and lessens your need for insulin. Also, go

crazy for nonstarchy vegetables with plenty of fiber.

The following foods are a good start.


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ApplesAsparagusBarleyBeans

BeefBell peppersBroccoliBrown rice

MackerelMustard and turnip greensOat branOatmeal

OrangesPeasPorkRaspberries

MASTERING CORTISOL

The stress hormone cortisol blocks your efforts tolose weight by slowing down your metabolism. If

youre not careful to manage your stress with posi-

tive methodsyoga, meditation, exercisehigh cor-

tisol can trigger stress eating by stimulating cravings

for high-fat, high-carb foods. And once youve eaten

them, cortisol turns them into belly fat, the worst kind.

Not good. Be sure to avoid alcohol as much as pos-

sible and limit your sodium intake to , to ,

mg a day (unless you are an athlete who sweats a

lotthen you can go up to , mg a day). Many

of these Hormone Positive Foods are high in vitamin

C and fiber, nutrients that will help you keep cortisol

levels where you want them: low.


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Beans

Beef

Broccoli

Cabbage

Cauliflower

Chicken

Edamame

Eggs

Flaxseed

Mustard seed

Nuts

Olive oil

Oregano

Oysters

Pacific wild salmon

Peas

Sardines

Scallops

MASTERING LEPTIN

After you eat a meal, your fat cells produce leptinand send it to the hypothalamus in your brain, where

it turns off hunger signals. When this satiety hor-

mone works the way it should, not only does it help

you control your appetite but it also increases your

metabolism and taps into your bodys long-term fat

stores. Good-quality protein, especially deep sea

and other foods with omega- fatty acids, like wal-

nuts, can improve your bodys sensitivity to leptin so

youll automatically reduce your calorie intake. Eat

these foods to help your body optimize leptin levels

for easier weight loss.


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AlmondsBarley

BeansBlueberriesBrazil nutsBrewers yeastBroccoli

Button mushroomsCanola oilCarrotsCod

OatsOlives

OnionsOystersPapayaPeasPork

PotatoesPumpkin seedsRomaine lettuceSalmon

MASTERING DHEA

Made in your adrenal glands, DHEA is the precursorto testosterone and estrogen. Our production of this

youth elixir declines as we get older, which sucks

because DHEA keeps our hearts and brains strong

and may even help us live longer. DHEA is especially

helpful to women, as its believed to protect against

breast cancer and osteoporosis. It is tricky to in-

crease DHEA with diet, but some preliminary studies

suggest that foods with chromium, vitamin E, mag-

nesium, and selenium, like many of these Hormone

Positive Foods, can help improve your DHEA levels.


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Almonds

AsparagusBeans

Beef tenderloin

Broccoli

Canola oil

Cashews

Cheddar cheese

Chicken

Lamb

MilkMustard greens

Olive oil

Onions

Oysters

Peas

Pork

Pumpkin seeds

MASTERING TESTOSTERONE

Whether youre a girl or a guy, testosterone is yourweight-loss friend. As a catabolic hormone, testos-

terone helps you build calorie-burning lean muscle

and increases energy and strength (better for work-

ing out!). And, as we all know, testosterone increases

your libidoyou, too, girls. And testosterone keeps

our thinking sharp. Unfortunately, our average sup-

ply of testosterone can dwindle as we get older. But

luckily for us, foods with high-quality protein and

zinc, such as beef, cashews, oysters, yogurt, and

many other Hormone Positive Foods, will help boost

our bodys natural production of testosterone.


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Almonds

BeefBrazil nuts

Buckwheat

Buffalo

Cashews

Chicken

Coconut

Cottage cheese

Mackerel

MilkMung beans

Mustard greens

Oatmeal

Pacific cod

Peanuts

Pecans

Pheasant

Shrimp

SpinachSpirulina

Sunflower

seeds

Tilapia

Tuna

Turkey

Venison

MASTERING hGH

I wish we could all have unlimited amounts of growthhormone (hGH). What doesnt this incredible hor-

mone do? When its produced naturally, hGH helps

us build muscle, burn fat, and maintain lower levels

of blood sugar as well as keep our skin smooth and

increase our energy levels. Who doesnt want more

of that! Sadly, its a bit tough to naturally increase

your hGH. One sure thing: Steer clear of MSG, which

has been shown to suppress growth hormone lev-

els in lab animals. And add more of the foods that

contain arginine, an amino acid that supports healthy

hGH levels.

To purchase a copy of


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Master Your Metabolism Calorie Counter

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