The Body Transformation Secrets Series: Lesson #02 - What to eat?
powered by Precision Nutrition
Welcome to our Special Nutrition & Training Report by Precision Nutrition
Body Transformation Secrets is a Special Report from our friends at Precision Nutrition. I did the PN Nutrition Coach Certification 4 years ago and it was an awesome experience and enlightenment which I would like to share with you.
This is a summary of PN’s awesome and totally FREE 5-day Course.
This is what you will learn with “Body Transformation Secrets”
Through this program you’ll learn how to:
Eat better, without dieting or feeling deprived.
Get active, no matter what shape you’re in now.
Ditch the food rules, dropping the fad diets, and conflicting advice.
Build fitness into your life, without it taking over.
Achieve, and maintain, your goals, even when life gets busy.
The result? This is what you will achieve:
Lose the weight/fat you haven’t been able to shed for years.
Build physical strength and confidence in your body.
Gain mental confidence, no longer hiding your gifts and talents.
Let go of food confusion, learn what to do, how to do it.
Get off the diet roller coaster once and for all, and never look back.
But let’s start with today’s Lesson and begin your transformation journey!
Lesson #02: What to eat?
In today’s lesson, you’ll learn:
There are no bad foods.
A 3-step guide for choosing the best foods for your body.
1. There are no bad foods
by Brian St. Pierre, MS, RD, CSCS
In fact, we boldly say: “There are no bad foods.” Our stance tends to spark lots and lots of questions, which is why we decided to take a deep dive into the “good foods vs. bad foods” debate. In this section we’ll:
explore how good vs. bad thinking can actually set people up to eat MORE of the “bad” foods
offer an alternative way to think about sweets, chips, and other low-nutrient foods
provide techniques we use to help to liberate clients from the good vs. bad mindset.
We’ll be honest. The “no bad foods” philosophy can be really scary, especially for people who’ve spent years organizing foods into good and bad categories.
But it can also be equally transformative. We’ve found that once our clients welcome the foods they love back into their lives—without fear and without guilt—they struggle less, enjoy eating more, and, finally, are able to overcome obstacles that stand between them and their healthy eating goals.
Why the good vs. bad approach just doesn’t work.
Many people divide food into just two categories.
Good foods: Vegetables, legumes, whole grains, fish, lean meat, and other minimally-processed, nutrient-dense foods.
Bad foods: Sweets, chips, crackers, white bread, fries, and other highly- processed foods that offer little to no nutritional value.
And before we explain why we don’t sort food into “good” and “bad” buckets, we want to be very clear. The nutritional differences between these two categories are quite easy to spot. Many of the so-called “bad” foods, in high amounts, can raise the risk for a variety of diseases.
They’re also incredibly hard to resist. (The food industry really has created cheap, easily accessible products that our taste buds and brains love.)
But are they bad? We don’t use that terminology—for six major reasons.
Reason #1: One single food doesn’t define your entire diet.
Reason #2: No one food is bad for all people in all situations.
Reason #3: Demonizing certain foods can make them even more appealing.
Reason #4: Categorizing foods as “good” and “bad” usually only works for a while.
Reason #5: It’s really okay—and completely normal— to eat for pleasure.
Reason #6: When we obsess over “bad foods,” we rob ourselves of the ability to evolve.
That’s because some people assume that “no bad foods” is synonymous with “all foods are good so eat whatever you want.” But that’s not what we’re saying at all.
We are, however, saying this: Rather than sorting food into just two buckets—good and bad—it’s usually more helpful for most people to see food as a continuum of eat more, eat some, and eat less.
Here is an example:
There are dozens of other possibilities that we didn’t even list on the chart on the previous page. You might try one. You might try several. You might try all of them.
The point: You may find that liberating yourself from the good vs. bad mindset frees you to see more possibilities than ever before.
And, along the way, you may also discover that this broader, more flexible mindset allows you to not only enjoy every meal a heck of a lot more—but also to reach your goals more quickly.
2. A 3-step guide for choosing the best foods for your body
by Brian St. Pierre, MS, RD, CSCS
“What foods should I eat?”
It’s a question we hear often. Sometimes in desperation. Not because of the easy choices—spinach, duh!—but because of the not-so-obvious ones that cause confusion. Foods that have been demonized then celebrated. Or celebrated then demonized. Or that comes in so many forms it feels impossible to know the best choice.
Over and over, we’re asked:
Are potatoes good or bad?
What about eggs?
Can I eat pasta?
Is cheese okay?
Do I have to live without bacon?
To add to the confusion, it’s not always obvious how to classify a food. Is it mostly protein? A carbohydrate? A fat? Many people know to eat a mix of these macronutrients, yet aren’t sure how that looks in “real food.” The result: more questions.
That’s why we created this handy, visual food guide. It’s designed to help your clients make healthier choices, no matter their knowledge of food and nutrition.
But as we just covered, don’t expect a list of “approved” and “off- limits” foods.
Instead, as you saw earlier in this lesson, we like to think of foods on a spectrum from “eat more” to “eat some” to “eat less.”
Progress, not perfection!
This approach promotes one of the most crucial philosophies that run through our nutrition coaching method: Progress, not perfection.
Use our continuums to make choices that are “just a little bit better,” whether you’re eating at home, dining out with friends, or dealing with banquet buffets on a work trip.
Plus, learn how to: Incorporate a mix of proteins, vegetables, carbohydrates, and fat. Strategically improve your food choices—based on where you
are right now—to feel, move, and look better. Customize your intake for your individual lifestyle and (of course) taste buds.
As a bonus, we’ve even provided you space to create your own personal continuum. That way, you can build a delicious menu of healthy foods that are right for you—no questions asked.
This is how it works….
So take your favorite meals and start improving the qualities of your carbs, fats and proteins.
Over the coming 2 weeks we’ll also cover how to:
Structure your exercise program for the best results.
Stay consistent even if you’re busy, injured, or unmotivated.
Adopt important strategies for sleep and stress management.
Deal with challenging situations and common obstacles.
Set appropriate goals and create the right conditions for success.
And more…
You can also get started today with PN’s FREE 5-day course. Just click the Button!