restaurant revenge
TRANSCRIPT
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 2
RESTAURANT REVENGE:
SUCCESSFUL STRATEGIES AND
SOLUTIONS FOR FAT LOSS
ON THE RUN
Compliments of:
Patrick McGuire BSc. RNCP, CSCS
EmpoweredNutrition.com
EmpoweredNutritionMealPlans.com
©2011 and beyond, Empowered Nutrition Products Inc.
All Rights Reserved.
A Special Report for
www.MetabolicCooking.com
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 3
TABLE OF CONTENTS
THANK YOU ............................................................................................................................................... 3
FBI ANTI-PIRACY WARNING ................................................................................................................. 5
INTRODUCTION ........................................................................................................................................ 6
Who the HECK is Patrick McGuire? .................................................................................................... 7
Why should you listen to this whack job? ........................................................................................... 7
What reason do you have for following my recommendations? ..................................................... 8
How is this crazy nutritionist going to help me? ................................................................................ 8
RESTAURANT REVENGE: THE GUTS ................................................................................................ 9
RESTAURANT REVENGE: STRATEGY ............................................................................................. 11
RESTAURANT REVENGE: 7 Success Strategies and 1 Sneaky Trick for Fat Loss When Eating
Out .............................................................................................................................................................. 12
RESTAURANT REVENGE: YOUR GAME PLAN ............................................................................... 20
CLOSING .................................................................................................................................................. 23
ABOUT ....................................................................................................................................................... 26
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 4
THANK YOU
Before we get started I want to say “Thank you” for downloading this report.
I also want to say “Congratulations”.
You are about to learn the secrets to successful restaurant eating for fat
loss. Seriously this report covers some of the exact principles and
strategies that I use to help myself prepare for my contests and even
continue to practice today. More importantly these are the same principles
that I teach in my books, blog posts and audios and my personal private
coaching.
You are going to learn some very powerful proven principles that will give
you unbelievable control and power and results when eating out or on the
run.
Be very certain to read every word of this power packed info report! And
get ready to take revenge on the very restaurants that have caused you to
fail your fat loss goals in the past and get ready to burn more fat... even
while dinning out at the most lavish restaurants.
Have an Empowered Day,
Patrick McGuire BSc, RNCP, CSCS
President Empowered Nutrition Inc.
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 5
FBI ANTI-PIRACY WARNING
All Rights Reserved. International Copyright www.MetabolicCooking.com
This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. Copyright and illegal distribution violations
will be prosecuted. This document has been watermarked with a digital GPS identification tag.
NOTICE: The information presented is not intended for the treatment or prevention of
disease, nor is it a substitute for medical treatment, nor as an alternative to medical
advice. This publication is presented for information purposes, to increase the public
knowledge of developments in the field of strength and conditioning. The program
outlined herein should not be adopted without a consultation with your health
professional. Use of the information provided is at the sole choice and risk of the reader.
You must get your physician’s approval before beginning this or any other exercise or
nutrition program. This information is not a prescription. Consult your doctor, nutritionist
or dietician for further information.
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 6
INTRODUCTION
Well this is a real honour that my good friends and good looking cooking
super couple Dave Ruel and Karine Losier have given me. I am not so
sure if it was a gift and opportunity or a challenge.
Either way it’s a great opportunity for both of us. Me and You.
It’s a great opportunity for me to rant, rave and help you change the way
you think about eating at restaurants and eating for fat loss on the run.
It’s a great opportunity for you to listen to me rant, rave and help you
change the way you think about eating at restaurants and eating for fat loss
on the run.
In all seriousness eating out and eating for fat loss do NOT have to be
mutually exclusive of each other. I can say with experience that you can
eat on the run much of the time and still get fit and fabulous. In fact I was
eating on the run about 60% of the time leading up to a contest and still
placed in the top 3 at a pretty big show (my class had 18 guys... it was
ridiculous, like we all got ready for the same show. Actually 3 of my
buddies did enter with me, so that didn’t help the numbers... I digress).
Restaurants are known to be calorie and diet demons in disguise. They
don’t have to be if you know what you are doing.
I am here to help you navigate your way thru the restaurants and lose fat.
OK before we go into things, let me justify why I am the right guy for the job
and why I am going to help you lose fat even eating at restaurants with my
help.
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 7
Who the HECK is Patrick McGuire?
Let’s start with this one, it’s the easiest and gets us off on the right foot. I
am a regular Joe/Jane, just like you. I just happen to know a thing or two
about nutrition and fitness.
I have played in the OHL (hockey) and the NFC (football).
I was a competitive bodybuilder and worked my body from a skinny looking
middle weight to a pretty thick 5 foot 9 heavyweight.
I live the active lifestyle, eating clean, enjoying sweets and treats and
keeping it all in check with some simple rules and exercise.
I still play hockey in a shinny league and during the summer months I race
mountain bikes.
I’m a husband (to an amazing wife) and dad of 3 amazing kids who are
beautiful, healthy and fit and like their dad prefer chocolate and ice-cream
over veggies any day, but know to eat them after the veggies are all gone.
I am just like you.
Why should you listen to this whack job?
I hold a Bachelor of Science in Kinesiology. I am a Registered Nutritional
Consulting Practitioner and a Certified Strength and Conditioning
Specialist.
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 8
What reason do you have for following my recommendations?
As one of my OHL clients recently told the director of the Canadian Hockey
League “...the dude knows what he is talking about” – Sean Boland, OHL
Or a CFL referee recently promoted to the CFL officials board... “we really
need to listen to this guy and if you are concerned about any particular
individuals then send them to Patrick privately and he will fix them up like
he got me ready for camp last season...” – Jason Maggio, CFL Official
There are many more reasons like those, but I would simply say you can
trust me because I have taken my academic studies and applied them to a
real world performance situation for myself, my private clients and
thousands around the world and I love to help others.
How is this crazy nutritionist going to help me?
I am simply going to give you this report and let you decide for yourself.
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 9
RESTAURANT REVENGE: THE GUTS
Ok so I want to dive in and simply tell you what to do, but before I do that, I
need to expose you to the things that are dirty, disgusting and downright
dangerous to your health.
I mean you really need to 100% fully understand just how nasty and life
threatening a typical restaurant can be to your health let alone your fat loss
goals.
This section could have easily been called “The Good, the Bad and the
Ugly”.
The GOOD news is that not all restaurants are created equal.
The BAD news is that not all restaurants are created equal.
The UGLY is in the kitchen and in your food.
Seriously you need to think about the worst of the worst. Just watch Chef
Gordon Ramsay and his “Kitchen Nightmare” show on TV. It’s disgusting
some of the things he exposes. I mean he literally finds green meat in the
bottom of freezers and oozing brown vegetables sitting in bins in the walk
in coolers of dozens of restaurants around the world...
And that is the exact same food they are serving you.
Why am I telling you this?
A sick and toxic body will do you absolutely NO good no matter what your
goals are. Don’t get me wrong you might lose weight eating at the wrong
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 10
restaurants but it won’t be the weight you wanted to lose and here’s the
kicker...
As soon as you get better it’s all coming back and maybe even more with
less muscle then before you got sick eating at that sketchy restaurant.
The only thing that really SUCKS is that you can’t tell the difference from
the good, the bad or the ugly restaurants.
Even if you do your homework and you know which dinner joint is 5 star
approved or made it to the top of the Zagat report, that just means
someone likes them or they snuck one past the inspector this time.
Alright how can I keep you from getting sick and puking your hard earned
muscle down the toilet...I will put this as simply as possible and a few rules
when dinning out to keep you fit and healthy.
Work Hard, Train Smart, Eat Smarter
Skip the shady joints and dirt dives. Pay a little more to eat in a better
restaurant.
Torch it... I hate the idea of adding carcinogens (burnt and charred) to my
meats, and I hate a dry slab of meat, but if you’re concerned, get it well
done
Alright all that scary stuff aside let’s dive into a few tricks that will keep you
on track and burning fat with a metabolism that doesn’t quit... and I am not
talking from behind some lab coat, I am talking applied, tried and true
strategies that helped me drop slabs of fat while eating out at 60% of the
time with a heavy travel schedule and you can do the same.
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 11
RESTAURANT REVENGE: STRATEGY
Alright we all need to have a strategy and if we don’t have one, we need to
at least acknowledge that there is one out there even if we choose not to
follow it.
I want to give you a better idea on this “strategy” thing.
Let’s say we are going into battle in the military (we did this sort of thing all
the time when I was in the Royal Canadian Armoured Corps... and for good
reason). We will map out not one, not two but three, four, sometimes many
more game plans to succeed on our manoeuvres and accomplish our task
with as little collateral damage and casualties as possible.
Now to be very honest, these plans we spent days and hours on went out
the window the moment we got into the heavy stuff. However it was the
sum of those parts that came together and made it possible to function
together with the right team and complete our mission.
I promise you this. You have the right team leader, you have the right team
and you have the right motivation to accomplish your mission, even if it’s
derailed and you end up eating out more than you intentionally planned.
So... Are you ready to take up the challenge and accept this mission to
banish fat and bad dinning to accomplish your fat loss goals even on the
move?
Let’s get this mission started.
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 12
RESTAURANT REVENGE: 7 Success Strategies and 1 Sneaky Trick
for Fat Loss When Eating Out
Be Compliant
Yeah, I know, I am the last guy that listens to others and I usually suggest
you buck the trend too. Actually I like to find what 98% of the people are
running to and sprint the exact opposite direction.
In this case I am telling you to be compliant to me and your game plan.
Now compliant and perfect adherence to the dictator dietician are different
altogether, but very important.
If you truly want 100% perfect results then stick to your plan 100% and skip
the restaurant altogether. Let’s be honest perfection is not always possible,
in fact I often times say if you are looking for perfect, then you are looking
for failure.
So what is the solution, how can you be “compliant” rather than dictated to
and forced to be perfect with something you can’t stand. Well that’s easy,
its all about compliance. Compliance means you will do your best to do
your best. Now there is all sorts of compliance, like labelling compliance,
which means that to the best of their knowledge what’s on the label is in the
box and that matches precisely. But then there is compliance that is good
enough. Kind of like “meat glue”, its not illegal, but the stuff can kill you, but
at the same time it is not required to mark it on the label, so in the end you
get 100% meat, but its only a portion of prime rib, the rest is meat glued
together to make a steak. Now that is a bad compliance example… let me
give you a good one.
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 13
The kind of compliance I am talking about is compliance to your nutrition
program. I like to tell my clients to go 90% compliance each week. What
does that mean?
What that means is that out of the week you can
eat “off plan” 10% of the time. It could be a
reward meal, a honey I screwed up meal or I am
on the road and left the cooler on the roof of the
car to fall off 50 miles back, there’s no way I am
going back and I am starving right now got to
eat kind of compliance… YEAH I’ve been there
before, half way between here and nowhere. It
SUCKS!
So if you know or if you are using your
Transformation Tracker App with Meal Tracking
and Food Journaling features then you are going to quickly and easily be
able to see if you are 90% compliant and can allow yourself the grace of an
unscheduled meal on the road.
The concept of 90% compliance is that it allows for a screw up. It also
allows one to be rewarded once a week for doing a great job… but only if
you are on track or ahead of your fat loss game plan.
So do your best as often as possible to stay on plan so you can get away
with eating out once in a while.
When eating out, do your best to stick to your plan. If you were to have 4
ounces of meat, a baked potato and salad with nuts, then you can order
that exact meal at most restaurants.
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 14
Follow The Rules
There are so many rules in nutrition these days, but for some reason no
one has written a set of rules that works when dinning in a restaurant, so
here you go.
Stick to the Plan. Eat as close to your plan as you can
Proteins First. Select your meal by the protein serving first, then the sides.
High Quality Proteins. Order high quality protein sources
Eat Bright Colors. Look for bright colourful dishes, not potatoes or white
rice… you can have those, but choose color and flavours first
Water and Lemon. Drink 1-2 glasses of water with lemon before you eat
anything… even before you order. Water fills you up. It satisfies your brain
and the lemon helps to increase digestion and helps to alkaline your body
for the feast that is coming.
Water and Wait. Drink your water and wait 20 minutes before you eat
anything as it will help satisfy your brain and fill the empty spaces, helping
you make more rational food decisions later.
Salads – this one goes two ways.
Salad Option 1: Increased Fill – this is all about helping fill the belly and
that means eat your salad first, before the main course as it lays a bed in
your stomach on which the meal sits and digests over time and you feel
fuller longer.
Salad Option 2: Increased Digestion – this is to help you digest that
massive meal better. To do that it means you need to eat your meal
accordingly, pace yourself and save room for your salad after dinner and
before desert.
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 15
Dessert. Eat it. Yeah totally odd coming from a nutritionist, but if you are
only eating out at a restaurant 1-2 times a week and you are sticking to
plan and eating sensibly, then its OK to eat an intelligent desert that
completely satisfies your taste buds, your gut and your brain. So eat
dessert if you have been compliant thru the week and your restaurant meal.
Drink Wine. Well this one I will suggest you stay away as much as
possible for real fat loss, but if you feel the need, then to have a glass of
wine in place of a potato, then you can do it… as long as it’s one a week,
not every day and every meal. I can’t help you lose weight with that plan
and I certainly cannot help you with liver cirrhosis and halitosis, but I can
direct you to a local clinic if you need help.
Plan Ahead
OK this one is pretty simple. Plan ahead, pack a bag and avoid the
restaurant for serious fat loss, but if you are going out with friends for
dinner, you can still plan ahead.
You choose the type of restaurant you want to eat at. Let your friends
know you want a serious protein meal with clean foods, not fat and fast
foods. Trust me, everyone will appreciate the meal and the honesty when
you do. Not everyone will pay more for a good meal on their own, but
when a group gathers they will and thank you for the suggestion later.
The best part is you look like a hero and you stick to your plan.
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 16
Eat Often
OK this is a pretty solid one that everyone likes to hear and do, but it is
more than that. Eating often means small meals. It helps condition your
brain and body to be accustomed to smaller meals. In turn you are a
creature of habit and order meals that will satisify you, rather than buying in
bulk, if you know what I mean.
Eating often means you also have all day energy and your body stores less
fat than if you ate only one or two massive meals a day. This means when
you do over eat at a restaurant your body will not punish you for it and in
fact will burn more calories to help keep the excess from storing as fat.
Eating often also means you are mentally satisfied most of the time and
that means you won’t feel the need to binge or stuff your face or eat the
deserts that always look better when you are hungry.
Eat Before You Eat
This sounds stupid I know. But I mean it. Eat as you always do according
to your plan. But if you are almost to your next meal and you know you are
going out to eat with friends, I suggest you have a small protein and fat rich
meal about 20-30 minutes before you go out to eat.
This fills the gut and satisfies the brain, thus giving you less reason to over
eat at the restaurant.
A few pre meal tricks is to have a chicken breast, a slice of beef or cheese
before you go out to eat. My personal favourite is a straight up vanilla
protein shake with natural peanut butter. WHY? Well it satisfies and fills
the gut. It satiates the brain and it will NOT spike your insulin so you can
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 17
keep blood sugars level and keep burning fat all day long or at least until
desert.
Drink Lots
I totally mean that one. Drink as much water as you can. Seriously make
your eyeballs float.
However you have to stick to the rules… by “Drink Lots” I mean water,
lemon water, sparkling water.
I do NOT mean drink lots of pop, diet pop, wine or beer. Did you really
think I meant that? I really hope not.
Enjoy Every Bite
Totally dive into every single bite. Do more than that. Actually think about
the food you are eating. Eat it until it is tiny micro pieces of the forkful you
just put in your mouth. Over chew it, over enjoy it and take your time.
Studies show that when you eat distracted (watching TV, driving, working,
computer surfing, etc…) you actually consume more calories and enjoy
them less, which also leads to a second problem and that comes from the
same study that shows that distracted eaters in fact will eat a snack within
20-40 minutes of the distracted meal resulting in an additional un planned
20% of daily calories most typically from a high carb and sugar snack.
I want you to pick a restaurant where you can stay focused and truly listen
and enjoy your friends and your meal. You and your waistline will thank me
for that one.
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 18
Also along the lines of enjoying every meal with your friends un-distracted, I
want you to chew your food often. Seriously if you are to enjoy your meal
then do it right. Chew it 20 times each bite. The flavours will explode in
your mouth around 15. The food will breakdown and digest to its fullest
and it will slide down your oesophagus with ease so as not to damage your
linings on the way down like a half chewed chunk of crud. This is called
mastication, it means mechanical digestion and it is part of the complete
digestion process.
Think of mastication like this. Think back to a big broccoli salad that you
never really wanted, but rushed down barely chewing it as it passed your
lips on its way to your stomach. Now think about that same meal 4 hours
later and the horrible gas, burps, indigestion and pure gut rot you had.
That is simply because you did not start digestion sufficiently with
mastication.
So what am I saying… mastication, mastication, mastication
I just like saying that word, mastication, don’t you?
Also while you are sitting there eating and chewing your meal a million
times, I want you to think about where the food was grown, what the fields
and farms look like in those areas, picture the sunset, the waterfalls and the
open fields from where your food came and more flavours will start to
blossom in your mouth and increase the complete epicurean experience.
Ask your waiter all about the food, the manager might know more and for a
real treat ask to meet chef. He will get a real kick out of it and share some
amazing insight on how your meal came to be, was prepared and who
knows maybe even teach you some tricks of the trade so you can try it at
home.
Or just enjoy every bite to its fullest.
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 19
1 Sneaky Trick for Fat Loss When Eating Out
Before you head out take 1 multi vitamin mineral and a glass of water with
lemon.
This little trick can save you hundreds of calories.
Why does this work. Well the water fills your gut, but the vitamins and
minerals satiate your brain.
This helps you control hunger and choose your meals for taste not volume.
I have been known to take a gallon of water and 2 or 3 vitamins with me
when going out with friends when dieting for a show.
Actually when I was getting ready for one show and we liked to hit the bars,
I would walk straight up to the waitress, give her ten bucks and ask her to
bring me a pitcher of water with lemon and keep it coming all night while
my buddies got blasted with fat bloating beer bombs.
This water and vitamin trick kept me on track many times and it will work for
you too, especially between meals when you really don’t want to eat and
break your compliance plan.
1 MORE Sneaky Trick to LOSE Even More Fat When Dinning Out
Pop one of your favourite fat burners about 20 minutes before you eat. The
caffeine will help the brain feel satisfied by releasing some unique
chemicals that have an affinity to the adrenal receptors to release
endorphins making food taste better and the brain that helps feel more
satisfied so you in turn enjoy your meal more and eat less.
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 20
RESTAURANT REVENGE: YOUR GAME PLAN
Alright now you know some of the 7 simple rules and 1 sneaky trick for fat
loss while dining out its time to put together a simple game plan for you to
succeed with your fat loss when eating at restaurants.
How to Choose Your Meal
Select a meal for its protein. Aim for 15-30 grams of clean protein
Choose a meal that is loaded with veggies, spices and flavours
Have a meal that comes with condiments on the side, not already dressed.
This alone can save your 200 plus calories and 30 minutes running hills.
Replace butter and salad dressing with olive oil. Another huge calorie
savings there and a lot better in terms of health too. It costs them nothing,
and the waiter doesn’t really care as long as it means more service and
more tips, so ask for what you want.
Order a meal that has grains like rice or quinoa over potatoes and potatoes
over breads and pastas. This will help with keeping your blood sugar low
since they are lower on the GI than white bread.
… And if you don’t see what you want on the menu… ASK FOR IT. Most
restaurants will gladly give you want as long as it means more sales and a
satisfied customer that will come back and tell all their friends about the
fantastic service and treatment they got.
How To Eat Your Meal
Drink Plenty of Water…
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 21
Eat Your Protein First – this will help you get all the good stuff you need
before you start filling up on anything else. Also note the if you want to
indulge in anything and stay on the fat burning metabolic thermo charge
kick, then the one to choose is protein and not bread or chocolate cake.
Eat about 15-30 grams of Protein per meal.
Drink More Water…
Eat Your Fats – this is number two since fat has no impact on your blood
sugar and insulin. Eat your fats before or with your vegetables. Eat about
5-10 grams of Fat per meal.
Drink Even More Water…
Eat Your Veggies – this helps increase digestion and give you a lot of
vitamins and minerals that help heal the body and satiate the brain so you
don’t eat too many empty calories or junk out later. Eat about 15-20 grams
of veggies… or more
Drink More Water, Especially Now…
Eat Your Starchy Carbs – in this order you will likely skip or eat less potato,
bread or pasta since you will be satisfied with your meal and this is where
the real success comes in eating out with success for fat loss. Eat 15-20
grams starchy Carbs per meal, no more. Eat less if you intend to eat
dessert.
Drink More Water
Eat Your Dessert – well I sneak this in, because I love desserts and I am
not the dictator dietician some have come to know me as. Unless you are
on a solid track for bikini season, fitness modelling or sports performance
and are one of my personal private clients I will say as long as you are 90%
compliant with your eating plan during the week it is totally cool to have
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 22
dessert or a glass of wine. I like white, but drink red for the increased anti-
oxidants and because my wife likes reds. Eat ONE medium sized dessert
only if you moderated your carbs or have one glass of wine in place
of starchy carbs or dessert.
Go to the bathroom… when you come back to the table, after you
thoroughly wash your hands, drink some more water before you leave and
help your body stay hydrated and keep the meal digesting at its highest as
well as wash away the toxins.
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 23
CLOSING
There is so much more I would love to cover with you but that would take
another book and a half, let alone a free report.
We are all different and our bodies respond differently and we have
different needs, but you need to get a game plan for your meals, get a
game plan for eating on the run and do your best to be 100% complaint…
at least 90% of the time if you really want to lose the fat once and for all
and win while eating at restaurants.
As a nutritionist who is holistically trained and performance applied I know
the real life ins and outs, the trial by fires and how difficult life can be when
working on a successful diet strategy.
It gets even worse if you have 3 kids and several businesses like me, but
you can do it and you can win the war on fat even when eating on the run
in even the worst restaurants in the world.
Even the fast food joints have healthy food these days. Sure it costs a lot
more and it tastes a bit bland, but it’s there and in a pinch it will keep you
tided over and healthier than eating from their regular menu. Here is a few
tips I got off the back of one of the largest restaurant [read: donut,
doughnut and coffee] chains in Canada.
Before you think I am bashing on them, this is one of my favourite teat
stops for me and the family, but all I ever get there is “timbits”. We grab a
20 pack and that means 3 each with a few left over for the kids lunch the
next day. It happens to be one of the better fast food joints nutritionally
speaking, but even then its usually too many carb calories for a solid fat
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 24
loss program… unless of course you are having a black coffee or green
tea.
Healthful Hints from “Tim” [ahem]
A balanced lifestyle includes staying active and making healthy eating
choices. [duh]
Chose a low fat option
Try a soup that is low in fat like our Chicken Noodle
Our Low Fat Muffins contain only 2.5g of fat [yeah right… and 60-80
grams of simple sugar, flour and some preserved fruit chunks or jam]
Any size Iced Cappaccino made with milk or chocolate milk contains
less than 2.5g of fat [again with 60-120 grams of sugar]
Chose a Source of Fibre
Try our chilli, it’s a source of fibre
Bran and Whole Grain muffins are high in fibre [thanks]
Bran and Whole Wheat Homestyle Bun and add 2g of fibre to your
sandwich [sensible]
Choose A Source of Calcium
Yogurt and berries is a source of calcium [too bad they use high
sugar and fructose versions]
Add Cheddar or Swiss Cheese to your sandwich [and a whack of
preservatives]
Iced Capp, Cappaccino and Iced Coffee are sources of calcium
[…and sugar and fat and calories]
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 25
MORE HINTS
Try 2% milk or 1% chocolate milk instead of cream in your beverage
Add Flavour without calories to your beverage with our calorie free
flavoured shots [with aspartame I might add]
Order your breakfast sandwich on a low fat bagel like honey’n’wheat
[with only 60-80 grams of carbs]
Try one of our light cream cheeses on your bagel [see previous note]
Treat yourself to three filled or yeast timbits for a snack with fewer
than 200 calories [yeah 200 more than you really needed in the first
place and more than your fat loss nutrition plan calls for… just stick to
black coffee and green tea and increase your fat burning while
avoiding the temptations]
So there you have it, lots of reasons to help you succeed eating on the run
and dinning in restaurants for fat loss.
All that said I do have to be a dictator dietician now and suggest that you
stay away from restaurants as much as possible for the best fat loss results
you can come across. At the same time, I have to say its not total futility to
eat out when dieting for fat loss and you can win and have your revenge on
the restaurants that made you gain all that weight in the first place and you
can do it dining at their very table if you so choose.
You can always talk with my good looking good cooking friends Dave Ruel
and Karine Losier about more delicious Empowered Nutrition Approved
Recipes www.MetabolicCooking.com
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 26
ABOUT
Patrick McGuire holds a Bachelors in Science in Kinesiology. He is a
Registered Nutritional Consulting Practitioner and a Certified Strength and
Conditioning Specialist.
Patrick is the founder of Empowered Nutrition Products Inc and its
subsidiaries. He is a consultant to many fitness and nutrition companies
and has consulted for organizations including the CHL, OHL, NLL, CFL,
NFL, WWE and helped many professional athletes accomplish their goals,
rehab from injuries and increase performance.
Patrick is a loving husband to an amazing and beautiful wife and father to 3
incredible kids with boundless energy.
SUCCESSFUL STRATEGIES AND SOLUTIONS FOR FAT LOSS ON THE RUN 27
Empowered Nutrition supports fitness professionals and facilities and their
clients including Medical Weight Loss Clinics, Gyms and DNA Laboratories
with a focus on optimal health thru testing, nutrition and fitness.
Patrick has been featured in countless magazines as both an author and
fitness model and articles across the web.
Patrick provides the know how, the education and the applied performance
to nutrition and delivers it in a simple and easy to use format with his
Empowered Nutrition Meal Plans.
More importantly that names, number and credentials. Patrick has taken
all he knows and done it before time and time again with average Joe’s and
Jane’s and done it himself, losing as much as 59lbs in 12 weeks.