These foods will derail your fitness and weight loss efforts every single time.

In addition, I will suggest a healthy substitute for each of these off-limits foods.

By simply swapping out the items below you will quickly and effortlessly become healthier, leaner and fitter than you are today.

Do-Not-Eat #1: Anything Fried
Fried food is loaded with fat and calories while offering zero nutritional value. It’s a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep fried items on your menu. You’ll be thinner, healthier and won’t have greasy fingers.

Try This #1: Broiled
If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.

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Do-Not-Eat #2: White Bread
White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don’t be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you’ll lose that bloated feeling that high carbohydrate meals give you.

Try This #2: Sprouted Grain Bread
If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Two delicious brands are Food For Life’s Ezekiel bread, and Manna Organics. Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life.

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Do-Not-Eat #3: Creamy Salad Dressing

You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories.

Try This #3: Vinegar Dressing
Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.

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Do-Not-Eat #4: White Rice
I’m sure by now you’ve heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fiber and vitamins have been removed and the glycemic load will quickly prime your body for storing fat.

Try This #4: Brown Rice
Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won’t sky rocket your blood, and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of brown rice.

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Do-Not-Eat #5: White Sugar
Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one do-not-eat food from this article please let it be sugar.

Try This #5: Fruit
Don’t turn to artificial sweeteners to get your sweet fix, instead turn to nature’s wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.

Eating right, along with challenging exercise, is the formula for a toned, lean body – so guarantee your results by teaming up with Method Evolution.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

Call or email our body transformation studio today to get started.

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But I know it can be tricky to get it in, especially when you’re hurrying off to work or school. 

Breakfast cereal can be a good option, but only if you pick a healthy kind. 

Here’s the formula:  when you check the label, the cereal should have at least 5 grams of fiber, and no more than 10 grams of sugar. 

That’s the winning combo.

(EZEKIEL, Post’s Grape Nuts, Kellogg’s Bran Flakes, and Kashi Go Lean are a few good choices.) 

Add in a 1/2 cup of berries, 1 T. wheat germ or ground flax seed, 1 oz. of plain nuts and skim milk.  Dig in for a yummy (and healthy) breakfast.

Here’s to your Healthy Daily Kick Start!

JC Guidry

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Pearland and The Woodlands Fitness & Fat Loss Experts

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Like most things, coffee has it’s positives and negatives. 

Coffee can raise your BP, so if you have a history of high blood pressure or heart disease, it might be a good idea to limit your intake.  If you’re a postmenopausal woman, you also might want to watch it, because some studies show that heavy coffee consumption is related to reduced bone mineral density.  And pregnant women should avoid coffee because of the risk of spontaneous abortion or impaired fetal growth. 

On the positive side though, coffee drinkers have protection against other health conditions, such as type II diabetes, Parkinson’s disease, colorectal cancer, and liver disease. 

So the bottom line – know yourself, monitor your intake, and by all means, enjoy a cup of coffee on occasion if it seems right for you.  (Watch out for added cream and sugar, as that will boost those non-nutrient calories.)

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An example of such a meal is:

Spaghetti Squash

If you love eating spaghetti but hate what it does to your stomach and hips, you’re not alone. Yet spaghetti squash can act as an excellent pasta substitute. So why not simulate your favorite spaghetti recipe with this take on spaghetti with meat sauce.

Ingredients
Spaghetti squash 4 cups
Coconut oil or butter (melted) 1 tbsp
Salt ¼ tsp
Pepper 1⁄8 tsp
Cinnamon 1⁄8 tsp
Olive oil cooking spray
Ground sirloin or extra lean ground beef (340 g) 12 oz
Onion (small diced) 1 cup
Tomato sauce 2 cups
Cashews (crushed) ¼ cup
Parmesan cheese (grated) ½ cup

Serving Size
Serves 2 large or 4 small

Preparation Time
15 min. Preparation Time
45 min. Cooking Time

Instructions
Preheat oven to 375°F. Cut squash in half and clean out the center and seeds. Place cut side up on a baking sheet and drizzle with oil or butter. Season with salt, pepper and cinnamon and then place in the oven. Bake squash for 45 minutes or until tender enough to stick a fork into it with minimal resistance. Remove from oven and allow it to cool a little. While the squash is baking, preheat a non-stick frying pan on medium heat, lightly coat with spray and add the ground sirloin. Sauté the sirloin in batches if necessary, until lightly browned and cooked all the way through. Add onions and sauté for 2 minutes more. Remove from heat, add in the tomato sauce and cashews, and set aside. Once squash has cooled a little, scoop the flesh out of the skin with a spoon, measure and add it to the meat sauce. Next, reheat in the frying pan on medium until warm. Garnish with the parmesan. Serves 2 large or 4 small.

Variations and Options
Make this post-workout recipe a chicken recipe by substituting sautéed chicken breast for the ground beef. For a lower-carb anytime dish, reduce spaghetti squash from 4 cups to 3 cups. For a more gourmet approach, plate the warm squash first, top with the hot meat sauce and then garnish with the parmesan, adding some chopped basil on top.

Nutritional Information
(per serving)     large     small
Calories (k/cal)     709.1     354.6
Fat (g)     31.2     15.6
Saturated (g)     15.6     7.8
Monounsaturated (g)     10.3     5.2
Polyunsaturated (g)     2.8     1.4
omega-3 (g)     0.4     0.2
omega-6 (g)     2.2     1.1
Carbohydrates (g)     52.4     26.2
fiber (g)     9.7     4.8
sugars (g)     22.9     11.4
Protein (g)     54.7     27.3

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I’m talking about those times or situations that make you reach for the "Oreos" (insert unhealthy food of your choice!)  

If you have identified the triggers, it’s easier to navigate them. 

For instance, you automatically eat when you sit in front of the TV.  Or maybe you want to eat when you get home in the afternoon. 

That’s when you should go for the healthy snack, or none at all until the feelings associated with those times have passed. 

I always have a glass or bottle of water on hand to manage my way through that time.  You’ll find that once you make it through, the urge to eat will disappear. 

Here’s to navigating rough waters!

JC Guidry and the METHOD EVOLUTION Team

Pearland’s Body Transformation & Fitness Experts

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Q: What are some good tips for a healthy meal when eating out?

A: Below are some top tips:

Portion Control – Ask for a to-go box when you order and put half of your meal away as soon as you get it. Out of sight, out of mind.

Salads – Dressing on the side.

• Order without the bacon, eggs, croutons, cheese, fried items.
• Pile on the extra veggies such onions, cucumbers, carrots.
• Try adding fruit too! Apples, cranberries and strawberries are great with spinach salads.

Water – Order water. It’s free! And it will help to counteract the extra sodium used to cook restaurant meals.

• Add fresh lemon or lime to your water for an extra boost of cleansing vitamins

Alcohol – Stay away from the alcohol. Or have ONE glass of RED wine.

Jennifer Bradley

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We all want to look and feel younger.

Apart from exercise, one of the most effective ways to accomplish these goals while losing several pounds of unnecessary fat is to do a cleanse.

But I need to warn you…

There are a LOT of cleanses on the market that will do your body more harm than good!

What I’m about to share with you is very important.

Can you actually cleanse your body with simple whole foods like fruits and vegetables?

I’ve got great news for you.

The answer is YES you can.

More importantly, YOU SHOULD follow a cleansing diet that is rich in fruits and vegetables.

Here Are a Few Reasons Why…

Following a fruit and vegetable-based cleanse is a quick, healthy, and sustainable way to cleanse your body and lose weight, because these natural foods are jam-packed with fiber, water, and alkalizing minerals…

All of which facilitate the cleansing process.

Fiber binds to and removes toxins from the digestive tract.

Water, the very lifeblood of our existence, furthers the removal of toxins from our blood, cells, and digestive system.

Alkalizing minerals found in fruits and veggies — such as calcium, magnesium, and potassium — help to readjust the pH balance of your blood while purifying it of nasty toxin-producing microorganisms like candida albicans.

Aside from these innate cleansing properties, the greatest benefit of following a healthy fruit and vegetable cleanse is that it’s sustainable. This is an approach to healthy eating that can be maintained indefinitely.

Sounds great, right? So what’s the problem with cleanses that I pointed out earlier?

My biggest beef with the cleansing industry is that it’s ENTIRELY focused on quick fix powder, potions, and pills which produce NO long term results in weight loss or in health.

If you want to lose weight, have more energy, and experience medicine-defying health, then you NEED to take a long term approach to cleansing your body.

In reality, cleansing is just eating healthier.

Unfortunately, manufacturers of detox kits and magic potions want you to believe otherwise.

When it comes to improving your health, losing weight, and preventing disease, there’s no greater truth than that spoken by Hippocrates himself…

“Let food be thy medicine, and medicine thy food.”

How to Get Started

If you’re looking to follow a natural, food based cleanse, then that’s great. You obviously got the memo.

Here are 3 simple steps to  get the ball rolling.

Step #1 – Remove Allergenic Foods

Allergenic foods are typically those which upset your body at some level. The tricky part is that we all respond differently to food. You really have to tune in and listen to what your body is telling you.

If you get bloated, gassy, tired, itchy, rapid heart rate, or a sniffly nose after eating a particular food, you might be sensitive to it. You’re therefore better off avoiding it.

In general, some commonly problematic foods to avoid include dairy, wheat, soy, and corn. Oh, and let’s not forget the “white devil” — sugar.

If you did nothing other than remove these foods from your diet for just a few days, you would instantly look and feel better. You would probably also lose 5-10 lbs of unnecessary weight. The sort of weight that just seems to stick to your frame.

Step #2 – Purify Your Body With Greens

Want the secret to having more energy, losing weight, and feeling amazing almost overnight?

Eat more greens!

I don’t care if you juice them, put them in your smoothies, or base your salads around them…

Greens are the MOST powerful foods we have at our disposal.

They contain enormous amounts of alkalizing minerals, which purify your blood, protect your bones, keep your muscles happy, and provide greater overall nutrition than any other food group.

So what are the best greens to eat?

It really doesn’t matter.

Kale, Swiss chard, spinach, parsley, red lettuce, etc…

They are ALL hugely beneficial when it comes to cleansing your body and improving your health.

In fact, did you know that green leafy vegetables contain more protein per gram than animal products?

You bet!

The trick is simply to eat enough of them to get the protein you need — which really isn’t that much.

And the best part is that the protein in green veggies (and all plant-foods, for that matter) is easier for your body to digest and utilize because it’s not complex. Nor does it become denatured by the cooking process, as do most animal products.

Ok, I’m almost out of time so I’ll leave you with one more BIG benefit of eating more greens…

They dramatically DECREASE your cravings for sugar and other “bad” foods.

How?

Because greens purify your blood (thank you chlorophyll and magnesium) they help to neutralize sugar-craving yeast, like candida albicans.

In doing so, not only does your overall health improve but so too does your palette.

Your taste for sweet foods will be very different than it was before. You’ll eat something sweet and find it repulsive. Conversely, your desire for natural foods — yes, even green veggies — will be greater.

After all, you crave what’s in your blood.

Therefore, in order to reset your palette and your overall health, you don’t need much more than a committed effort to add more fruit and veggies (especially greens) into your life.

Now, who can’t make that a life-long habit?

OH, and STEP #3 – Do our 21 Day Veggies and Fruit Detox! 

Call the studio and ask for Jennifer (our staff Nutritionist) and she will get you started.

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Q:  How can I eat health at work when I’m crunched for time?

A:  Make packing lunch a breeze with these tips from expert Amy Snider-Whitson of the Test Kitchen, Inc:

• Prepare your lunch while you are getting dinner ready.  Chop up fresh veggies, make a sandwich or double your dinner recipe for the next day’s lunch.
• Choose more nutritious ‘convenience’ foods to shortcut preparation:  hummus is rich in protein and fiber and can be packed with whole wheat crackers, melba toast or a pita for snack or as part of lunch.
• Precut broccoli slaw makes an instant salad – toss in some dried cranberries, nuts or seeds, and low-cal vinaigrette.
• Microwave brown rice can become the basis of a quick hot lunch – toss with some leftover meat and veggies the night before.
• Think soup:  prepare homemade, make big batches of soup on the weekend loaded with vegetables, legumes/lean meat and freeze in individual containers.  Take along low-fat cheese and a whole grain bun.

(post compliments of Jennifer Bradley, staff Nutritionist)

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Our staff nutritionist, Jennifer Bradley, wanted to share a great treat for the individual with allergies or intolerances.

It is VERY sweet….Consider yourself warned.

Banana Bread – Gluten-Free, Casein-Free, Grain-Free

Ingredients:

2 mashed, ripe bananas

4 beaten eggs

½ cup honey (use maple syrup if you want something less sweet)

3 T liquefied coconut oil, avocado oil or palm shortening, at room temperature

½ t vanilla crème liquid stevia

½ t finely ground, unrefined sea salt

1 – 1 ½ t ground cinnamon

¼ t ground nutmeg

1/8 t ground allspice

¼ c tapioca flour

½ c coconut flour, sifted

½ t baking soda

½ t baking powder

½ c chopped walnuts (or pecans)

Directions:

Preheat oven to 350°F.

Grease an 8 ½ X 4 ½ in glass loaf pan. Line the bottom and sides with parchment paper and oil the top of the paper, as well. If using a metal loaf pan, raise the oven temperature to 375°F.

Combine wet ingredients in a bowl and whisk to combine.

Combine dry ingredients in a bowl and whisk to combine.

Add the dry ingredients to the wet ingredients and whisk to combine, scraping the bottom of the bowl to remove any lumps of flour.

Scrape the mixture into a prepared pan and smooth the top.

Bake for 50 – 60 min until firm to the touch and a toothpick inserted into the center comes out clean.

Allow to cool before slicing. Cover and refrigerate within 48 hours.

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Q: What type of protein bar do you recommend?

A: We recommend protein bars that contain visible ingredients. What we mean by this is that the whole almond is visible, or you can see an intact cranberry. If it looks like a thick piece of taffy, then it’s processed and probably not very beneficial. Keep in mind that whole ingredients are utilized better by the body than processed ones.

- Jennifer Bradley

Nutritionist, Method Evolution