nutrition plan - cloud object storage | store & retrieve data … … · · 2013-04-16the...

Plan

Craig Ballantyne, Ctt

NutritioN

TT Home Workout Revolution

Nutritional Plan | 2

© CB Athletic Consulting, Inc. — www.TurbulenceTraining.com

Table of Contents

My Daily Diet — By Craig Ballantyne 5

The Ultimate Fat Loss Nutrition Key 11

More Ultimate Fat Loss Nutrition Keys 13

Secret Fat Loss Nutrition Habits 19

How to Save Money on Healthy Foods 26

The Awesome Way to Eat While Traveling 28

The Diet Revolution & Ultimate Fat Loss Key Bottom Line 35

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is Just as Important as Exercise

It use to be that we could say beyond a shadow of a doubt that, “diet was more important than exercise”. Fortunately, while diet is still extremely important, we’ve also managed to improve our exercise methods to the point where they are now as effective as nutrition for fat loss.

B o t h t h e r i g h t d i e t a n d r i g h t e x e r c i s e p r o g r a m u s e t h e U l t i m a t e F a t L o s s K e y

i s t h e f o u n d a t i o n o f t h e i r f a t b u r n i n g s u c c e s s ( r e v e a l e d b e l o w ) .

In the Diet Revolution program you’ll discover how to use this Key to unlock your body’s fat burning potential for maximum results. Science has proven that this approach — and the meal plans — work for fast, healthy fat loss — and for dramatic increases in unstoppable all-day energy thanks to this nutrition program that you could never get from a dangerous supplement drink or even coffee.

G e t r e a d y t o g e t l e a n , s e x y , a n d h e a l t h y

w i t h t h e U l t i m a t e F a t L o s s K e y D i e t R e v o l u t i o n .

You’ve seen my abs. Now prepare to get yours too without long workouts or boring diets.

The Revolution is here. Unlock its secrets with the Fat Loss Key.

Stick to this fat loss diet revolution program and it is guaranteed to work. To eating well for fat loss,

Craig Ballantyne, Certified Turbulence Trainer,

& Lori Kennedy, RHN

Don’t forget to join…

TransformationContest.com Win up to $15,000 just for losing your belly fat!

TTMembers.com The Turbulence Training Membership site featuring a forum, exercise video clips,

and Platinum access to every TT workout program.

The Revolution Diet




Disclaimer:

You must get your physician’s approval before beginning this nutrition program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition that contraindicates nutrition changes. This program is designed for healthy individuals 18 years and older only.

The information in this report is meant to supplement, not replace, medical advice.

See your physician before starting any exercise or nutrition program. If you are taking any

medications, you must talk to your physician before starting a new nutrition program, including

the Diet Revolution. If you experience any lightheadedness, dizziness, or shortness of breath while

exercising, stop the movement and consult a physician.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use the Diet Revolution, please follow your doctor’s orders.

Copyright © 2003-2013 CB Athletic Consulting, Inc.




My Daily Diet — By Craig BallantyneLet’s start by showing you how I live by example with my current Daily Diet Revolution plan. It’s better than ever for fat burning and health. I’m averaging well over a dozen servings of fruits and vegetables per day, while getting more than enough protein to support my lean muscle mass and to keep me full all day long.

This is how my daily diet — and my work schedule —

looks like right now.

4 a m :

Wake up bright and early for my “Magic Time” writing. Everyone has a Magic Time during the day where they are more creative and productive (in the “flow”) than at any other time of day. Find yours and you’ll be more successful! Mine just happens to early in the morning.

The first thing I do is supplement with a Probiotic pill from BioTrust protein, vitamin C, and glucosamine-chondroitin. I then write for the next 3 hours, preparing my EarlyToRise.com essays and TT manuals like this one, and more. Then it’s time for a dog walk with this eager little pooch.

7 a m :

Dog walk! I put on Old Bally the Dog’s flashing light collar and we hit the fields (if we’re out on the farm) or the streets (if we’re in the big city of Toronto). Once we’re back in, he gets his foodz and I have an Athletic Greens Drink.




8 a m :

TT workout time… or if it’s an off day, a really long Old-Man Warm-up full of bodyweight & mobility exercises, stretches, and torso training (like RKC planks). If you want to try some of my dumbbell-based workouts, make sure you take advantage of the Turbulence Training Platinum Membership here: Ultimate Turbulence Training Workout Deal

9 : 3 0 a m

Including travel time to the gym, my exercise break lasts 90 minutes. Then I have an “After Training Blender Drink” (ATBD) and answer questions on Facebook.

A blender drink (I just use a $70 Hamilton Beach blender) will consist of:

• 6oz of water or Hemp Bliss beverage

• Frozen Spinach (2-3 servings)

• 1–2 servings of fruit (either blueberries, raspberries, strawberries, or an apple)

• 1/2 a banana or 1/2 avocado to thicken shake)

• BioTrust protein powder (both vanilla and chocolate are amazing)

If you chose the Metabolic Accelerator Package, you’ll get access to dozens of Diet Revolution 4-minute blender drinks that will keep you full for 6 hours or more thanks to the Ultimate Fat Loss Nutrition Key.

Along with the blender drink, I have 2oz of raw almonds, a spoonful of nut butter, an apple (if I don’t blend the apple in my drink), and a serving of fish oil.

(If you steam your spinach, you can get in even more servings and perhaps its easier on the blender to mix up, but I prefer frozen because it makes the shake thick.)

Often I’ll have a cup of Green Tea after this. Research suggests that having a cup of Green Tea with your meals helps you stay full longer.


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http://www.MyDailyProtein.com



1 : 3 0 p m :

Lunch & Read my Email. I like to have a late lunch and dinner, and so even though I’ve been up for a long time, you’ll see that all of my meals are late. That helps me avoid being hungry in the middle of the afternoon. I always hated that feeling in high school and college, so I’ve structured my day to avoid it.

My regular lunch is based around 4 eggs (usually hard-boiled or in an omelet). I also have 1-2 servings of steamed broccoli with Mrs. Renfrow’s Salsa (you get a bonus serving of vegetables if you put Salsa or tomato sauce on your veggies). If I have an omelet, there are lots of vegetables (spinach, mushrooms, peppers, and onions) in there too.

(Since I was just a tyke I’ve had broccoli almost every day. My mom tricked me into liking it when I was 5 years old by loading it with butter, and now I just like it on its own. There’s only about 100-200 days over the past 20 years I haven’t eaten broccoli.)

That’s followed with an apple or an orange, and quite often I’ll have more nuts (almonds, walnuts, or pecans) and a spoonful of nut butter — usually raw almond butter. Then I read my email before getting back to work.

4 p m :

Dog Walk! After writing all afternoon, it’s time for more movement. Sometimes I’ll have a piece of fruit (banana), raw vegetables, or more nuts (walnuts) before or after the walk.

5 p m :

Final Email Check & Feed the Pooch!

6 p m :

Dinner (largest meal of the day). Usually steak or ground beef cooked in a giant skillet of onions, mushrooms, and sometimes zucchini, with a side of steamed broccoli or asparagus, and served with ½ an avocado. My one “bad” habit is that a few times per week I’ll have two glasses of red wine (when I’m in Toronto or on the road traveling…no drinking when visiting Bally’s Grandma out on the farm!). While some research suggests red wine is healthy, the problem is that it interferes with a good night’s sleep. I sleep better and wake up with more energy when I avoid wine at night.




And when I travel I stick to this dinner plan, although as you can see from the spread below (a big dinner at CraftSteak in the Las Vegas MGM Grand Hotel), it ends up being quite a feast — but still much better than gorging on bread and pasta. That’s a rib-eye, spinach, asparagus, giant mushrooms, and a healthy pour of red wine.

Now let’s talk dessert and night-eating. I’ve also noticed that many TT and Transformation Contest contestants struggle with over-eating dessert or while watching TV at night. So first, here are some healthy…

D e s s e r t O p t i o n s :

• 2 teaspoons of nut butter + handful of blueberries

• 3 dates + 1 teaspoon nut butter

• 1 apple + 1 teaspoon nut butter

• 1 cup fruit salad (orange, pineapple, blueberries)

• ¾ cup Greek yogurt mixed with chocolate BioTrust protein powder

And then you should also have routines and rituals that help you stop the feeding frenzy that almost all of us must deal with at night. It’s tough, and that’s why I structured my dinner to be later in the day — so that I avoid excessive night eating. But when I’m done my dessert, I certainly could eat more (even though I’m full), so I use these…


http://www.transformationcontest.com

http://www.transformationcontest.com




S t o p S n a c k i n g R i t u a l s :

• Go for a walk

• Chew gum

• Brush your teeth

• Read a book

• Spend time with your child

• Go to bed!

All of those will help you eliminate excess calories.

Finally, here’s my…

S u p p l e m e n t “ S t a c k ” :

• Probiotic pill at 4am and again with dinner

• Athletic Greens Drink

• 3-6g vitamin C throughout the day

• BioTrust protein

• Glucosamine

• Fish oil


https://www.athleticgreens.com/v3/


http://cbathletic.getprograde.com/essential-fatty-acid.html



The Result:

I feel, act, move, and train like I’m 17. But I’m 37. I also sleep better now (as long as I avoid that wine!)

and I might even be leaner now than when I was 30 or even 25.

I hope that helps. You’ll get the rest of my step-by-step guidelines to healthy eating in the rest of this Diet Revolution program.

Let me know what changes you’d make or questions you have.

Your Diet Revolutionary,

Craig Ballantyne, CTTCertified Turbulence Trainer

P.S.: Thanks to the Ultimate Nutrition Professional, Lori Kennedy, for all her help in putting together the following advanced fat loss nutrition info.


http://www.turbulencetrainingcertification.com/



the ultimate Fat Loss Nutrition KeyDid you figure out the Ultimate Fat Loss Nutrition Key from my daily diet? It turns out that it is the same as the Ultimate Fat Loss Workout Key. It all comes down to…

Density!

I f y o u e a t a h i g h - d e n s i t y d i e t , m e a n i n g a d i e t h i g h i n n u t r i e n t - d e n s e f o o d s ,

p r o t e i n - d e n s e f o o d s , a n d f i b e r - d e n s e f o o d s , t h e n y o u ’ l l b e a b l e t o g e t l e a n f a s t w i t h o u t c o u n t i n g c a l o r i e s .

However, you must avoid energy-dense foods like soda, processed carbohydrates, and fast food. You also need to get out of the “ingredient-dense” food habit. That refers to a food that lists a dozen ingredients on the label just for one serving. Instead, you’re goal is to eat more ONE ingredient foods, like fresh fruits and vegetables, raw nuts, eggs, grass-fed protein sources, and even dairy products like Greek yogurt.




A High-Density diet, choosing foods full of nutrients, fiber, or protein, is the Ultimate Key to staying full all day long while experiencing dramatic increases in energy levels and of course, achieving the rapid and permanent fat loss that we all desire.

In fact, and you can trust me on this one, if you use a High-Density diet approach, you’ll find it next to impossible to gain belly fat even though you’ll eat a LOT of food. I also encourage you to create a “Diet Revolution Checklist” that will ensure you use the Ultimate Fat Loss Nutrition Key for success. Each day I make sure to check off each one these within my daily meal plan. I know that if I do this, that even if the rest of my diet is not “great”, that I’ll still be harnessing the Ultimate Nutrition Key for Fat Loss.

C r a i g B a l l a n t y n e ’ s D a i l y F a t L o s s D i e t C h e c k l i s t

• 1 apple or 1 grapefruit

• 2 oz almonds

• 1 serving broccoli

• 1 serving spinach

• 30+ grams of fiber

• 120 grams of protein

• 12 cups of water

• 1 cup Green Tea

• Athletic Greens Drink

• 12-hour fast between dinner and breakfast

It’s that simple. It’s not a long list, but it’s powerful. So start putting “Density”, the Ultimate Fat Loss Nutrition Key to work for you today.





More ultimate Fat Loss Nutrition Keys

1 . S t a r t w i t h a F a t L o s s F o u n d a t i o n o f F r u i t s & V e g e t a b l e s

You’ll utilize the Ultimate Fat Loss Key with the high-density diet rich in fruits and vegetables.

You’ll quickly learn to love the taste of real food (blueberries are so much better than processed sugary snacks). The Diet Revolution will keep you lean, full, and energetic all day long.

Simply start by replacing a serving of grains at breakfast with an apple or banana instead. At lunch, choose greens or broccoli instead of bread to go along with your protein. At night, for dessert, choose a delicious fruit instead of processed, added sugar dessert.

Keep experimenting and over time you’ll find that making delicious, fat-burning substitutions will help you lose fat fast. These are the RIGHT carbohydrates for a fat loss diet. You’ll get the fiber you need to lose fat fast and dramatically improve your health. More details below…

2 . E a t P r o t e i n a t E v e r y M e a l

Protein is essential for building and maintaining lean muscle mass and stoking your fat burning metabolism. Along with fiber, protein keeps you full between meals, so your meals and snacks should always include protein. The best protein foods include grass fed meat, poultry, wild fish, organic eggs, and some dairy products (like whey protein, yogurt, and kefir). The easiest approach




is to aim for 1 gram of protein per pound of desired bodyweight. For a man that weighs 200 pounds now but wants to lose fat and drop down to 170 pounds, then 170 grams of protein per day would be the maximum goal. For a woman wanting to go from 150 pounds to 135 pounds, then 135 grams of protein would be the top end goal.

Daily Healthy Fats

Repeat after me, “Healthy fats are good. Healthy fats help me LOSE fat fast.” It’s true. And yes, you still want to avoid all hydrogenated, processed, trans fats that are making us fat and unhealthy. Now I could tell you to read labels and look to avoid all hydrogenated ingredients. But to make it even easier, we’re going to try and avoid all foods with labels and stick to one-ingredient foods. That way you’ll get healthy fats from fish, fish oil supplements (covered later), extra virgin olive and coconut oils, avocados, nuts, organic eggs, and grass-fed meats (when possible).

The most important source of fat in your diet is known as “Omega-3 fatty acids”. You can enjoy these in wild fish (such as salmon) and even walnuts. But it’s tough to get these foods every day (and in the large amounts necessary for maximum benefit). Therefore, it’s best for you to include a high quality Omega 3 supplement like those offered from Carlson’s, Nordic Naturals, Prograde, and BioTrust protein.


http://cbathletic.getprograde.com/essential-fatty-acid.html




3 . E l i m i n a t e W h e a t & S o u r c e s o f G l u t e n f r o m Y o u r D i e t

The simple fact is that many people have a hard time properly digesting wheat products — and even other grain-like items such as corn, rice, and even so-called safe substitute of quinoa. These foods can cause problems such as a bloated belly, irritable bowel syndrome, constipation, and other forms of uncomfortable gastro-intestinal distress. Worse, as Dr. Peter Osborne tells me, gluten can promote a host of ‘auto-immune’ diseases, such as psoriasis, thyroid problems, and many others. If you find yourself with a bloated belly, skin problems, or recurring minor health issues that won’t go away, it’s possible that you have gluten sensitivity.

The best solution is to eliminate wheat and other sources of gluten-like foods. But don’t worry because this is much easier than you think. Eliminate all sources of wheat, rice, and corn from your diet for 14 days and see if you notice a change. Replace these with fiber-rich complex carbohydrates such as sweet potatoes or beans. In just a few days you’ll find that not only do these issues start to improve, but you’ll also rapidly drop belly fat as your high-glycemic carbohydrate (the type of carbs that rapidly increase your blood sugar and belly fat) decreases. And you’ll have a dramatic increase in all-day energy.

Foods to avoid include baked goods (such as bread, pastries, etc.), cereals, cookies, and crackers. But there are also many hidden sources of gluten such as sauces, packaged foods of all kinds, and even my beloved chocolate milk (that uses a filler called “carrageenan” that should be avoided). For the most up-to-date information on eating a gluten-free diet, please visit Dr. Osborne’s site: GlutenFreeHealthSolution.com

4 . “ F a s t ” f o r 1 2 H o u r s B e t w e e n D i n n e r & B r e a k f a s t

Intermittent fasting (IF) is a popular fat burning diet and for good reason — it works. In the Diet Revolution, you’re going to follow a modified IF approach to start. No matter what time you finish dinner, you’ll take a “food break” for 12 hours — or more — before your next meal. If you eat dinner at 6:30pm, you will not eat again until breakfast at 6:30am (or later) the next morning. Experiment with 14-hour and even 16-hour fasts to see if they give you more energy in the morning (they often will) and to help you understand the difference between eating out of hunger and eating out of habit, boredom, and ritual. Once you understand the difference, you’ll be in control of your fat loss and will have experienced a TRUE Diet Revolution.


http://www.GlutenFreeHealthSolution.com



5 . D r i n k O n l y W a t e r , G r e e n D r i n k s , a n d M i n i m a l C o f f e e

Drinking more water and eliminating diet soda, regular soda, juice, and excessive amounts of coffee will make a dramatic change in your health. It’s likely that you’ll have better digestion, fewer headaches, and less overall body pain. The liquids you consume are really, really important for your health. Start your day with 2 cups of cold, clean, filtered water to get off to a healthy start. By the end of the day, you should have consumed 12 cups of water (3 liters).

Don’t consume too much water too close to bedtime, though, as this will interrupt your sleep. One to two cups of coffee per day are fine, but avoid developing a large-Starbucks twice per day caffeine habit. Switch out one of your coffees for Green Tea. It still contains caffeine (most versions) but tea comes with many health benefits of its own. Research suggests that drinking Green Tea with breakfast and lunch will help you stay full longer. In addition, add a Greens Drink each day — preferably to start your day. We recommend the gluten-free Athletic Greens Drink

6 . F e a s t o n F i b e r - R i c h F o o d s

a n d Y o u W i l l N e v e r G o H u n g r y o r T i r e d

Please, please, please…understand that fiber is not a dirty word. Instead, it’s your fat loss friend. Pardon me, your RAPID fat loss friend. It will help you eat fewer calories, avoid temptations, and have dramatic increases in all-day energy without pills, powders, potions, or dangerous energy drinks.

And you’ll also be pleased to know that you get fiber in some of the most delicious natural foods on earth, such as fruits and nuts. In fact, once you discover these delicious foods for fiber and fat loss, we just might have to hold you back on eating nothing but.

Surprisingly, fiber also helps keep that dreaded belly bloat away and maintains regularity so that you’ll feel light on your feet and not all dredged up with sludge — like most people feel when they are tired and have a fiber deficiency. That’s why fiber is your friend on your fat loss program.

In your diet, you’ll want to gradually increase your fiber intake to 30 grams per day. That seems to be the magic number for fat loss and optimal health. Unfortunately, due to a processed foods diet (that also contain gluten and give you a double negative health whammy), the average fiber intake is often below 15 grams per day. So we’ll need to slowly double that for most folks. But that’s easy. Adding an ounce of almonds, an extra serving or two of fruit, and some fat-fighting greens will help you boost your fiber intake — as well as the Ultimate Fat Loss Key — and you’ll rapidly lose fat. It’s simple. At the same time, make sure to increase your water intake to the recommended levels. With the Ultimate Fat Loss Key Nutrition System, you won’t even have to “think” about trying to get enough fiber — it will just happen naturally.





7 . T h e R E W A R D M e a l o r C H E A T M e a l

We are going to start with a single reward or cheat MEAL rather than a cheat day. Let’s see how this goes. It is really important for you to have this for both motivation and metabolic reasons. The reward meal gives you something to look forward to (even though you’ll enjoy eating according to the awesome Diet Revolution Plan).

In your reward meal, you’ll enjoy any foods that you like, HOWEVER this isn’t a time to pig out, because you won’t be happy with yourself if you do that. Instead, just eat whatever you want until you are full (so eat slowly and enjoy it) and then end the meal. No going back for second or third rounds of an all you can eat pizza buffet. A normal sized reward meal will keep you on track and should accelerate your fat loss.

8 . B a b y S t e p E l i m i n a t i o n D i e t A p p r o a c h

If you’re diet is really “bad”, then what you need to do is slowly improve it over time. You shouldn’t expect to go from zero vegetables per day to ten servings per day. That would upset your stomach and be almost impossible to stick with. So here’s what you are going to do. Each day you are going to be BETTER than the last. If you had one serving of fruit today, then aim for 2 servings tomorrow. Or if you had a candy bar yesterday, switch to a protein bar today, and then work towards replacing that with one ounce of almonds or piece of fruit and a BioTrust protein shake.

Each day take out one bad food item — such as a processed, high-sugar, man-made food and replace it with a real food item from our food foundation system. You want to go from eating “foods with labels” to eating ONE-ingredient foods. For example, switch from eating a “cereal bar” (that is


http://MyDailyProtein.com



loaded with preservatives, added sugar, unhealthy fats) to having a banana with one tablespoon of almond butter, or an apple with one ounce of roasted almonds, or organic beef jerky, or an ounce of walnuts and two dates.

Processed convenience foods leave you hungry, overweight, and feeling terrible — plus they almost always contain hidden sources of body-destroying gluten. And once you start eating sugar, it’s hard to stop, right?

Now we’ve already agreed to avoid eating foods that are “ingredient dense” (meaning most foods that come from a bag or a box), so you won’t be getting a lot of added sugar from the following ingredients, but make sure to avoid the following: corn syrup (including the dreaded “high fructose corn syrup”), corn sweetener, cane juice (some health foods use this because it sounds better, but it is still just sugar in the end!), dextrose, fructose, fruit juice concentrate, maple syrup, raw sugar, maltodextrin, rice syrup, saccharose, xylose, sorghum, sucrose, etc. These are all sugar sources to avoid.

On the other hand, you’ll find that you have more energy and you won’t be as hungry when you switch to eating real, one-ingredient foods. You’ll satisfy your sweet tooth naturally with one-ingredient foods like dates, oranges, apples, bananas, pineapple, blueberries, raspberries, and more, particularly when you make delicious shakes.

You will also eliminate artificial sweeteners from your diet. There is just NOTHING good about artificial sweeteners. For some folks, artificial sweeteners even make them fatter by causing them to eat more or by messing with fat burning hormones. So first, avoid foods with labels. But if you do eat a food with an ingredient list, make sure to avoid sorbitol, saccharin (Sweet n Low), aspartame (Equal), and sucralose (Splenda).

Top nutritionists agree that a safe way to naturally sweeten your tea and other beverages or foods is to use Stevia from Stevia.com


http://www.Stevia.com



Secret Fat Loss Nutrition HabitsThanks to using the Ultimate Fat Loss Nutrition Key along with the remaining 9 Nutrition Keys for Fat Loss, you won’t need to be a calorie-counting, food-weighing maniac. That said, if you are a beginner, it does help to use a free service like FitDay.com or CalorieKing.com or SparkPeople.com (free apps, too) that teach you how many calories are in certain foods. Use one of these sites for 2 weeks and you’ll quickly see how many calories you eat each day and how many calories are in specific portion sizes.

Frankly, I haven’t counted calories since I was 16. Back then I did a short-term commitment to food journaling, and I’ve been able to avoid weighing food and counting calories for over 18 years now — simply by knowing what’s wrong and right, and using the Ultimate Nutrition Keys 90% of the time (with the other 10% of the time being “small rewards”). And you CAN do it too. And you will — once I show you how easy it is.

That said, nothing matters more than how you look and feel, and with this eating plan, you’ll lose fat while having tremendous amounts of energy AND feeling full all day long. Here are a few other food rituals that you should use to help you become a better eater for both fat loss and health. This list was inspired by the book, “Food Rules”, by Michael Pollan. He came up with what I call the, “7-word diet”, that I love and goes like this:

Eat food. Not too much. Mostly plants.

Bingo. That’s the Ultimate Fat Loss Nutrition Key in a nutshell. Stick with those foods as the basis of your diet and they will keep you satisfied. From there, you can build on your diet, adding meat, eggs and milk as you see fit (while staying within daily calorie limit).


http://www.FitDay.com

http://www.CalorieKing.com

http://www.SparkPeople.com



There’s no need for a “points system” or to alternate between low-carb days and high-carb days and only eat protein when it’s a full moon. Again, that lifestyle is ridiculous and impractical to follow on a long-term basis unless you are happy to exist as a social hermit for the next 40-80 years of your life. As Pollan says in his book, “It’s better to pay your grocer than your doctor.” Eating real food might cost you a little bit more now, but it will save you a lot of money over the years in doctor bills, plus you’ll have so much more mental alertness so that you are more productive and enjoy life to the fullest.




1 . P l a n - S h o p - P r e p a r e

Once you understand the importance of nutrition and have found your social support, then the next most important factor is to make time to PLAN, SHOP, and PREPARE your meals each week. Make a list of all the meals you plan to eat for the next 3-7 days and then identify what you need to make those meals. Head to the grocery store on a Saturday or Sunday and round up all the great ingredients. Then head home and put as many of those meals together, while washing and chopping and storing all your fresh produce and nuts. You’ll be set for the week for fat loss. And here’s a little trick…

Store your produce on the most visible shelf in the fridge — research shows that you’ll eat it more often when you see it.

P.S.: And make sure to “hide” all the junk. Out of sight, out of mind, out of your belly!

2 . I d e n t i f y e v e r y o b s t a c l e i n t h e w a y o f y o u r h e a l t h y e a t i n g

a n d w r i t e d o w n t w o s o l u t i o n s .

What can you do to overcome the times when you’ll be locked in a meeting for 6 hours straight followed by an immediate need to rush home and get your kids to practice? If you know that could happen, make sure you have healthy snacks or meals-on-the-go prepared, and so that you don’t end up in the drive-through lane ordering junk.

Overcoming obstacles is one of the main reasons you need to use a food journal. It will educate you on when you have eating problems. It will identify which foods make you sleepy and what meals keep you alert all day long. It will help with compliance, motivation, inspiration, and most importantly, it gives you accountability — especially if you are wise and post your daily nutrition on TTMembers.com in the forums or at TransformationContest.com for others to give you feedback and support.

3 . T r y a n e w f o o d e a c h w e e k

There are so many fruits and vegetables and healthy foods out there that you’ll be amazed if you do a little adventuring at the grocery store. Make sure you also visit Farmer’s Markets whenever possible, and if you can, go into health food stores or even shop online to try something new each week. Just think, if you try one new fruit or vegetable or healthy food each week, you’ll have 52 new foods in your diet in one year.


http://www.TTMembers.com

http://www.TransformationContest.com



4 . E a t a R a i n b o w D i e t

I stick to the old rule of “eating an apple a day” but also try to have berries or cherries, PLUS I eat

red peppers, broccoli, spinach, red onions, and avocado. It’s rare when I don’t have all those in one

day. The rainbow diet — eating whole, natural foods of all colors — is the simplest way eat. Get lots

of green, red, and orange colored fruits and vegetables in your diet. According to Michael Pollan in

Food Rules, eating a pound of fruits and vegetables per day will cut your cancer risk by 50%.

And as I reported earlier, eating more fruits and vegetables will help you lose weight. It’s simple.

5 . F o c u s o n q u a l i t y , n o t q u a n t i t y

It doesn’t matter if you are eating at home or in a restaurant, you should always choose foods

prepared with the highest quality ingredients possible, and grown under the healthiest conditions.

If you eat meat — and I recommend quality meat — you should choose free run, naturally fed

animals, like grass-fed beef. Avoid all farmed fish or animals grown in packed feedlots. Animals

grown in healthier conditions provide a healthier piece of meat.

When eating at restaurants, avoid excess sugar, fat, or oversized meals. Restaurant meals are often

too large for one sitting and contain to much food for one person. It’s important that you recognize

the pitfalls of dining out. Stick with the foods recommended by nutritionists as often as you can:

healthy, high-fiber and low-sugar whole foods such as lean protein, vegetables, fruit, nuts, and

whole grains (if right for you).

6 . C r e a t e S t o p S n a c k i n g R i t u a l s

When you find yourself tempted to eat more after dinner, even though you are full, try another

activity. As listed earlier, all of these will work to get your mind off food:

• Go for a walk

• Chew gum

• Brush your teeth

• Read a book

• Teach your child

• Go to bed!

Here’s why these “breaks” are so important…




7 . Y o u M U S T W a i t 1 5 m i n u t e s b e f o r e e a t i n g a s e c o n d h e l p i n g

Research shows that it takes 15-20 minutes for our brains to register that we are full. So if you

eat slow and then take a break before eating a second helping, you’ll probably realize that you’ve

already had enough. And remember, there is no point in eating until you are stuffed and have a

stomachache. That just ruins the rest of your day. One other tip to help you eat slowly is to force

yourself to chew your food at least 10 times before you swallow. You might think that isn’t very

much, but when you try this, you’ll quickly realize that most people only chew their food 1-2

times — if that! But eating slowly will help you cut back on calories consumed.

8 . S t a r t a F o o d J o u r n a l

a n d L e a r n t o E a t O n l y W h e n H u n g r y , N o t W h e n B o r e d

Food journaling is so effective for fat loss. After all, Men’s Health magazine reported on a research

study where subjects who used a food journal ended up losing 3.5 pounds more than the subjects

who did not use a food journal. For the next 7 days, I want you to write down everything that

you eat, when you ate it, and WHY you ate it. Were you hungry? Thirsty? Bored? Busy? Stressed?

Angry? Socializing? Tired?

This is going to be an extremely valuable exercise for you to do because you’ll discover all of the

nutrition obstacles in the way of you losing belly fat. Once you’ve done this food journaling, you’ll

know exactly what to prepare for, and you’ll have options to overcome eating when bored. Plus,

you’ll naturally have more mental alertness and energy by sticking to a better eating plan.

9 . E a t o n s m a l l e r p l a t e s s o t h a t y o u e a t s m a l l e r p o r t i o n s

Research shows when we eat at a buffet, we eat fewer calories if we use smaller plates. On the

other hand, larger plates lead to eating more. So a simple trick to use at home — and even at

restaurants — is to serve your food on smaller plates. This is very important for your reward

meals as well. Serve your ice cream treat in a small bowl, and never eat out of the container! Plus,

speaking of eating at restaurants, I recommend eating out LESS but when you do, eat at high quality

restaurants that serve smaller portions of food.




1 0 . E a t O n l y a t a T a b l e a n d N e v e r i n Y o u r C a r

o r i n F r o n t o f t h e T V

This simple rule can help you remove hundreds of “mindless calories” from your diet. After all, we hardly ever eat healthy food in a car, so that ritual saves us big time. Plus, other research shows that we eat more when we are distracted and watching TV. So separate your TV from your eating. It will save you from a lot of dietary mistakes.

1 1 . W e i g h Y o u r s e l f D a i l y & C h e c k - I n W i t h

a W e i g h t L o s s S u p p o r t G r o u p D a i l y

Research shows that the more often you weigh yourself, the better your chances of staying on track. In addition, other research studies show that the more often you check-in with weight loss website, like TTMembers.com or TransformationContest.com, the better your results will be. Get into the routine of checking in for support.






C o m m i t t o t h e 9 0 - 1 0 L i f e s t y l e

My friend John Berardi was the first nutrition expert I know to mention the 90-10 rule, which

simply states that you need to stick to your plan 90% of the time and allow 10% of your food to

come from “cheat meals” or “reward meals”. That simply means eating one main reward meal per week — but not binging or being a glutton that goes back for seconds or thirds.

Instead, simply eat a normal sized meal of your favorite foods once per week, and you can also allow

yourself 2-3 small treats per week, like a small bowl of ice cream — but always respect and pay

attention to portion sizes — using the Ultimate Fat Loss Nutrition Key as your guide.

That’s it. These powerful rituals will help you lose fat quickly and easily without tremendous

sacrifice or effort. In fact, eating for fat loss will become automatic!




How to Save Money on Healthy FoodsLet’s start with a look at my grocery list to help you make better choices and get more variety in your diet. Some items are seasonal and some are not purchased every week. Most of the fruits are used in blender drinks. If a fruit or vegetable is listed as organic, this is because research shows that the regular versions are high in pesticides. Essentially, any time you are “eating the skin” you’ll want to go organic.

• 6 organic red apples

• 6 bananas

• Organic raspberries

• Pineapple

• Organic blueberries

• 2 bunches broccoli

• 3 organic peppers (red, green, orange)

• 2 bags baby spinach

• Baby carrots

• Sliced mushrooms

• 1 organic tomato

• 1 avocado

• 1 grapefruit

• 4 oranges

• Organic cherries

• Watermelon

• 2 cartons hemp bliss beverage

• 15 dates

• Raw almonds, walnuts, and pecans

• Almond butter

• Natural peanut butter

• 2 cans black beans

• 2 cans kidney beans

• Hummus

• 2 dozen organic, free-run eggs

• Chicken

• Grass-fed steak

• Grass-fed ground beef

• Jug of water (for emergencies)

This list is packed with ONE-ingredient foods that are nutrient dense, filling, and healthy. There aren’t any pre-packaged items in a bag or a box (save the Hemp Bliss beverage, and that is used sparingly).

This list might be intimidating, but there are ways to get great deals on fruits and vegetables. It all starts with farmer’s markets and shopping in-season.




1 . S e a s o n a l & L o c a l S h o p p i n g — a n d F r e e z i n g

Read your local newspaper or search the Web to find a local farmer’s market. Or be like my mother

out on the farm and grow a lot of your own vegetables yourself. Homegrown food always tastes

better than the rest. Farmer’s markets give you the best local and seasonal produce. If you are

skilled in the kitchen, you can also freeze and can a lot of seasonal foods.

My mother is a master at this, getting massive amounts of cheap, fresh blueberries, strawberries,

and raspberries in the summer and putting them in the freezer to stay stocked up all winter (and

allowing me to stock my freezer with them as well). I also put many blender drink ingredients in the

freezer so they don’t go bad (spinach, bananas, even broccoli). This allows me to take advantage of…

2 . B u l k B u y i n g

My freezer is also packed with raw nuts (almonds, walnuts, and pecans). They are bought in bulk

and stored in the freezer to prevent spoiling. I buy produce in bulk and can freeze the extra for

blender drinks.

3 . N o t h i n g W r o n g w i t h F r o z e n P r o d u c e

You’re seeing a trend here. Buy in bulk and freeze. Don’t worry, you won’t lose the nutrients.

Spinach is spinach. And it doesn’t stay frozen for long when you are eating according to the

Ultimate Fat Loss Key. To save money in the off-season, you can buy pre-frozen bags of produce. It

doesn’t always need to be fresh.

4 . L o c a l B u t c h e r s & B u y i n g M e a t i n B u l k

These days there is a huge trend towards buying local meat at a deal when you purchase a large

amount for your freezer. Search the web for these deals. In addition, pay attention to the deals at

your local grocer’s and keep your buying according to your Plan-Shop-Prepare system so that you

aren’t buying food you don’t need.

These simple rules will help you save a lot of money while eating better than ever before. Plus, a

lot of those bagged and boxed foods are just as pricey, and worse when you buy them on impulse.

Having a plan alone will help you slash big bucks from your grocery bill. Besides, it always helps to

remember what Michael Pollan said, “Better to pay your grocer than your doctor.” I agree. Eat well!




the Awesome Way to Eat While travelingThere are no excuses for bad food choices in airports. As you know, I recommend packing raw nuts,

apples, and dried fruit for the plane…or you can use Brad Pilon’s Eat-Stop-Eat intermittent fasting

program… I’ve done that a couple of times while traveling. Research suggests that fasting helps

avoid jetlag.

If you’ve never heard of this approach, what I’m about to tell you might sound a little strange, but

trust me, it is one of the most popular diet programs used by winners of my Turbulence Training

Transformation Contests. Brad’s Eat-Stop-Eat program involves “intermittent fasting”, literally

going without food for longer than most people expect.

It’s completely contrarian to every other diet expert out there, but it works and hundreds of

Turbulence Training clients use it and find his approach easy and effective. Plus, it is the perfect

plan for traveling. In fact, research even shows that the Eat-Stop-Eat method helps you avoid jet lag.

Check out this quote from a Reuters news article:

“A period of fasting with no food at all for about 16 hours is enough to engage this new clock,” said

Dr. Clifford Saper of Harvard Medical School, whose study appears in the journal Science.

So not only will Brad’s program help you lose fat, but it also helps you avoid jet lag. And it is the

perfect plan for avoiding dreadful airport and airplane food on your travels.

Now back to the rest of your travels…

When I make mistakes, it is almost always due to my lack of preparation. I could always do much

better if I had simply put more time and planning into my travels. So now, as soon as I land, I make a

detour to a local grocery store before going to my hotel.

The solution is simple — Plan ahead. Remember to identify the obstacles in your way and have two

solutions for each problem you expect. Most of your travel meals should be the same as your home

meals. Plan ahead and eat whole, natural foods 90% of the time. Enjoy rewards once in a while. It’s

that simple — and effective.

When eating out at restaurants, it’s not hard to stick to your Diet Revolution plan. Stick to quality

meat and lots of vegetables. Avoid processed foods such as bread, sodas, white pastas, and

desserts. Have a snack of raw almonds before you go to the restaurant so that you don’t overeat

the bread. It’s also easy to ask them not to bring it to your table. Plus, restaurants are willing to

accommodate almost any need that you have.


http://cbathletic.eatstopeat.hop.clickbank.net





Now let’s take a look at the best diet routine while traveling.

Breakfast

The great news about breakfast is that you can either eat in your hotel room without social

pressure, or you can eat a very healthy breakfast in the company of others without “discrimination”.

Rarely does anyone put peer pressure on you at breakfast.

If you are eating at the hotel restaurant or via room service, stick to a meal that contains fiber and

protein, such as fruit and scrambled eggs or an omelet with spinach and mushrooms (hold the

cheese or use only a small amount and ask them to take it easy on the cooking oil). Research shows

that eating eggs and having a high-fiber breakfast helps you control your appetite at lunch. You

should also have water and coffee or green tea, but avoid adding hundreds of calories from cream

and sugar to your coffee.




By starting your day right, you’ll ensure that lunch is also on the right track and you’ll want to keep

the momentum going by making the right choices.

If you’re not much of a breakfast eater, that’s fine. You do not need to force yourself to have a big

breakfast. You can stick with smaller servings of high-protein foods and fruit, or simply start your

day with the mid-morning snack I’ll discuss next.

Alternatively, a safe, yet less “tasty” breakfast option is to start the day with a protein shake, an

apple, and an ounce of raw almonds. This will achieve the same goals as the eggs and fruit.

Finally, when traveling, I recommend completing your workout first thing in the morning so it does

not get removed from your schedule as the day gets busy with activities.

Mid-Morning Snack & Beverages

If you’re traveling for a seminar or business meeting, chances are that a mid-morning coffee break

will be served. At this time, you’ll want to stick with no-calorie beverages such as coffee, green tea,

regular tea, or water. Coffee, I don’t think it is going to kill you either, but the more you drink, the

greater your risk of suffering from side effects such as insomnia, anxiety, irritability, etc.

If pastries, donuts, chocolate, and other processed foods are brought in, clearly you need to be

prepared to avoid these. Again, at this time of day, the peer pressure from others will be lower than

at dinner, but you’ll still need to deal with some.




Be prepared by saying, “Oh, I brought this apple from the breakfast buffet, I’m going to have it

instead.” If people start to bug you, excuse yourself to “make a phone call in the hallway” and go out

there to eat your apple and avoid the negativity.

You can also have raw nuts and other fruit at this time — as fruit is often provided at this time as

well. If your mid-morning snack is under your control, order more healthy options than junk, so that

you can have what you want.

Lunch

Our lunch plan is to stick as closely to our breakfast rules as possible. Protein plus fiber, with the fiber coming in the form of fruits and vegetables, is what we want. If you are ordering in, choose a protein source plus vegetables option, with sauces and dressings on the side.

Choose a large salad with chicken or steak. Eating this way not only helps you control your calorie intake but it also helps you avoid the dreaded post- lunch sleepiness that plagues those who eat high-calorie, processed meals.

Avoid excessive amounts of refined breads and beverages that contain calories. Choose sparkling water instead of regular soda, for example. And always remember that even if you can’t make the best choices, you can always control the portion size. If you are given a burger or pizza, you don’t have to eat the entire thing. Portion control can turn even the worst meal into an okay choice.

And finally, one last tip. If you go out to a restaurant, always remember that you can place a custom order if you don’t see something on the menu that suits your diet plan. Just ask. It’s their job to serve you.

Mid-Afternoon Snack

If possible, repeat the morning snack of raw nuts and fruit along with water and/or green tea. Keep the cookies, cake, chocolate bars, and sugary snacks out of vision, away from arm’s reach, and if possible, out of the building. Research shows that the more effort you have to make to access junk food, the less of it you will eat. So don’t let the catering staff bring in cookies with the afternoon coffee break. Don’t have your afternoon meetings in coffee shop loaded with delicious European pastries. If you avoid putting yourself in tempting places, you’ll avoid a lot of temptations.

And if your afternoon meetings happen to involve an invitation to alcohol, then be prepared with an acceptable excuse to decline the invitation, such as, “No, thank you, I’m driving”, or “Not yet,




I still need a clear head to make some important decisions”, or even, “Not tonight dear, I have a headache”, etc. Surely you can come up with something that will satisfy the person who invited you while maintaining your professional image.

That said, if you simply cannot excuse yourself from a drink, and I completely understand that these situations will occur, then make the right decision using this guide.

Choose beer, wine, or a mixed drink using calorie-free mixes. Appropriate drinks include a vodka and soda, or scotch and soda (of course, who adds ruins a good scotch with soda, right?). Drinks to avoid include anything with added juice, soda, or crazy beach-drink concoctions that have no place in a business meeting. Finally, use the power of portion control again at this time. One drink is fine. Take it slow. Make it last. Order a glass of water at the same time and sip it rather than the drink.

Dinner

Ah yes, the dinner...this is where it often all goes downhill. Well, fear not. I have a solution for you...

T h e U l t i m a t e B u s i n e s s D i n n e r S t r a t e g y

Okay, you know the situation...after an all-day meeting or seminar or even a day of negotiations, everyone puts aside the stress and heads out to a nice restaurant for dinner. Of course, the burly guy of the group suggests Morton’s or Ruth’s Chris Steakhouse, and the next thing you know you’re on a collision course with a 3000 calorie meal.

Fortunately, there is a detour on the road. Follow me.

You’ll start by ordering sparkling or still water. Sparkling works well because it replaces the carbonation of soda or beer. Yes, you can still have alcohol, but I recommend you stick to one drink. Each drink costs you about 150 calories (provided you don’t add soda or juices to regular mixed drinks). So take that into account towards your daily totals.

Next we need to deal with your appetizer. Traditional appetizers are quite possibly the worst thing on the menu. Often fried, full of cheese, and too dang tasty to even bother think about controlling portion sizes, appetizers serve no nutritional or functional benefit. After all, if you eat 800 calories of fried calamari, that’s not going to stop you from eating your 1000 calorie steak and baked potato meal, is it? Of course not.

So skip the appetizers. Instead, order a large garden salad. Ask for dressing on the side and use it conservatively. Almost every restaurant will customize a salad for you. It’s not rocket science. The more vegetables and fiber you can get, the better.


Nutritional Plan | Exercise Descriptions | 33


For your entrée, order a small steak or whatever type of meat you desire. If you order salmon, remember that most salmon served in restaurants is farmed, and that often means low quality. Look for grass-fed beef, organic free-range chicken, and wild Atlantic salmon. These dishes are becoming more popular. And of course, never forget our good friend, portion control.

Next, you have a choice between bread and potatoes. Remember, I’m giving you advice for fat loss. If you want to enjoy this type of dinner with the least damage, minimize the massive amounts of “filler calories” you can get from these carbohydrates. Ask for a side of steamed broccoli or asparagus instead and ask the waiter not to bring you bread in the first place. I know as well as you do how hard it is to avoid sticking your hand in the breadbasket when you are hungry and waiting for your entrée to arrive.

Can you eat dessert? Of course you can, just accept the consequences that come with it.

And finally, back to that drink mentioned earlier...it’s up to you how you use the 150 calories... if you want a drink, fine. But if that puts you over your daily limit, then you’ll need to cut out all bread (not even one piece for you!), or order a smaller steak.

B o t t o m l i n e : N o f o o d i s e n t i r e l y o f f - l i m i t s , b u t y o u s i m p l y m u s t u n d e r s t a n d t h a t y o u r a c t i o n s h a v e c o n s e q u e n c e s .

I f y o u e a t m o r e c a l o r i e s t h a n y o u b u r n , y o u ’ l l g a i n f a t . F o r t u n a t e l y , I t h i n k I ’ v e s h o w n y o u h o w t o e n j o y a b u s i n e s s d i n n e r

w i t h o u t g u i l t , e s p e c i a l l y i f y o u c h o o s e t o p l a y t h e . . .

T h e R e w a r d M e a l O p t i o n

As you know, the reward meal (aka cheat meal) is a term given to the one meal you get each week where you can eat whatever you want. This is the time to eat your favorite foods. Now I don’t recommend trying to eat 5000 calories worth of Domino’s pizza in one sitting. That is not going to help you. But having a Friday night pizza to look forward to sure does make all the fruits, vegetables, raw nuts, and other healthy foods that much more tolerable for most people.

So here’s how you fit this into your travels. If you travel on weekends, just make sure your diet compliance is as close to perfect as possible during the week, and then you can indulge yourself in one meal while you are traveling (and use my “routine eating” tips to stay on track the rest of your time. This is a simple solution to a major problem. All you need to do is plan ahead so that you eat right the rest of the time, and then enjoy your reward meal guilt free. Another way to keep you on track is…




T h e # 1 F a c t o r f o r S u c c e s s : A c c o u n t a b i l i t y

Despite the fact that I’ve spent the last several pages exposing the secrets to eating and exercising for fat loss while traveling, there remains one fat loss weapon even MORE important than either of those. And that is Accountability.

When you travel, there is plenty of opportunity to eat junk food, drink excessive amounts of alcohol, to indulge in unnecessary desserts, and to outright cheat and binge. But when you have to report every meal to someone (even on the Internet), you’ll stick to your plan much better (especially if you are reporting to ME!).

With accountability comes social support. And social support has been proven in study after study to increase your odds of success in losing fat. Research shows that exercising with a partner who is losing fat increases your odds of success. Another study found that the more often subjects checked in on a weight loss website, the better their own weight loss results. So I highly recommend joining a fat loss forum, like the one at TTMembers.com or TransformationContest.com. You’ll be able to be accountable to other people and you’ll get social support from new friends who share the same goals as you. That’s the big secret of how you can travel and stay lean!


http://TTMembers.com




the Diet revolution & ultimate Fat Loss Key Bottom Line

Eat with a Personal Philosophy of Being leanListen, here’s the truth. When you lose fat, you’re going to be up against all sorts of obstacles and the entire world is conspiring against you. From airport food to restaurants and donut shops, eating right is a revolutionary idea. But you can do it!

It starts with having a set of behavioral rules and a personal philosophy in place that will guide your every decision. Only then will you have the strength to make the right choices. On the other hand, if you leave home with a laissez-faire attitude thinking, “Oh, I’ll do my best”, you are going to break down the second you past the first Cinnabon restaurant in the airport.

Now, I’m sure you’ve never been told by a fitness expert to have a “guiding personal philosophy” before, so let me help you with yours. First, let me give you a related example. Let’s look at vegetarians. They clearly have the guiding personal philosophy of, “I don’t eat meat.” Or look at a recovering alcoholic. They have the guiding philosophy of, “I do not drink alcohol.” Those are rules that they live by that are non-negotiable.

And so for your personal travel philosophy, I recommend something like this:

“I am the type of person who sticks to their eating plan and does not give in to peer pressure. I am also the type of person who arranges my travel schedule to fit in my workouts

and I’m prepared to exercise in any situation, even if it means exercising in my hotel room in my underwear.”

Combine the Diet Revolution Plan with your strong personal philosophy and Accountability, and you are all set for fat loss. Join us here for accountability:

TransformationContest.com

Win up to $15,000 just for losing your belly fat!

TTMembers.com

The Turbulence Training Membership site featuring a forum, exercise video clips, and Platinum access to every TT workout program.

And let me know about your success,

Craig Ballantyne, Certified Turbulence Trainer, & Lori Kennedy, RHN

Send us your success stories to: [email protected]




mailto:TurbulenceTrainingHelp%40gmail.com?subject=

www.GiveMeallYouGot.com

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