Joe Liotine - Lifetime Fitness - Eat Well, Live Well

a healthy way of life nutrition manual
Eat well. Live well.
June 2012

2 Eat well. Live well. a healthy way of life nutrition manual
Dear Reader,

Thank you for taking the time to learn more about nutrition, supplementation and their impact on your
lifestyle. It would be nearly impossible to answer every question in such a short manual — our intent is to
get you started in the right direction. We encourage you to learn more through the many resources available
to you as a Life Time Fitness member. You’ll notice a few books referenced in this manual. If you’re looking
for additional reading outside of what we offer at Life Time, I encourage you to look into them.
We have an incredible group of fitness and nutrition professionals in our clubs. If you haven’t stopped by
to talk with one of them yet, don’t miss the opportunity. Also, I’d like to direct you to lifetime-weightloss.com
— available exclusively to members. Lifetime-weightloss.com is a rich source of nutrition, metabolism and
supplementation information that also features discussion forums so you can connect and engage with
other members. One area that may be of particular interest is our online Weight Loss Center.
Finally, you’re always welcome to contact me directly with questions. I’m happy to answer them myself
or connect you with the best person to meet your needs. The journey toward a more healthy way of life is
a very personal one, but it doesn’t have to be taken alone. Our members and team members are here to
share the journey with you. The first step is yours to take. We can walk the next ones with you.

In health,
Tom Nikkola, CSCS, CISSN
Director of Nutrition & Weight Management
tnikkola@lifetimefitness.com

3
Contents
1. Simple, But Not Easy.................................................................................................6
2. Building a Better Nutrition Plan................................................................................. 11
3. Vegetables and Fruits: Good Nutrition from the Ground Up....................................... 17
4. Protein: Managing Hunger, Metabolism and Muscle Mass.........................................23
5. Nuts, Seeds and Oils: Adding Flavor and Healthy Fats..............................................29
6. Starchy Grains, Vegetables and Other Carbohydrates.............................................. 37
7. A S.A.D. Story: The Standard American Diet............................................................. 44
8. The 30-Day Healthy Way of Life Nutrition Challenge.................................................50
9. Moderation: Key to Success or Sabotage?............................................................... 55
10. Beyond Food and Supplements..............................................................................59
This manual is for consumer educational use only. Nothing contained in this manual should be considered, or used as a substitute for, medical advice, diagnosis
or treatment. The information contained in this manual is here to educate consumers on nutrition and supplementation that may affect their daily lives. This manual
does not constitute the practice of medical advice, diagnosis or treatment. Life Time Fitness advises users of this manual to always seek the advice of a physician
or other qualified health care provider with any questions regarding personal health or medical conditions. Life Time Fitness recommends you consult a physician
before beginning any new exercise, nutritional or supplementation program.

This manual is intended as a guide for lifelong change, not a quick fix. Most people will
find it easiest to look at each chapter as a challenge for the week. You may decide to
read and begin applying each chapter on Saturdays, giving you the weekend to do
grocery shopping and make preparations for the upcoming week. If you’re a Type A
personality, you may decide to read through the entire manual and attempt to accomplish
everything at once. A word of caution: Your enthusiasm in the first couple of weeks may
help you get started, but once the enthusiasm wears off it may be difficult to continue
if you haven’t made the changes a habit. By focusing on one change at a time, you’re
more likely to make it a permanent part of your lifestyle.
We hope your habits will change, but more importantly, we hope your perspective on
nutrition will change. When your perspective changes, it will be difficult to see your old
way of eating as healthy or acceptable. The path to a healthy way of life is quite simple:
Eat the right foods. Use high-quality supplements. Exercise appropriately. Manage stress.
Get enough sleep. It’s not overly complicated, but our lives often get in the way. Changing
your lifestyle may not be an easy process but, through this manual, we’ll keep it simple
and focus on one habit at a time.
getting started
Prologue

Go to the mall, airport or another crowded area, and you’ll
get a good picture of the condition of the average American.
We are a nation of excess in many ways, and body weight
is one of the most obvious. Based on recent trends, it’s
expected that by 2018 almost 45 percent of our population
will be considered obese.1
That’s 103 million people! How
can a nation with some of the best health care professionals
in the world be heading toward such a future? Is it possible
that the approach to weight management that has been so
popular for the past half-century is counterproductive? Are
there lifestyle factors beyond what we eat and how little we
move that contribute to weight gain? And what about the
foods we do eat?
Look through most of the popular fitness magazines,
websites and other weight loss programs. What are
the most common recommendations for weight loss?
Eat less. Move more. Simple. Most doctors make those
recommendations on a daily basis. Is it really that easy?
If so, what about those who say they do eat less and
exercise more but don’t lose weight? Are they lying? What
about those who can’t stick to the low-fat diet they were
told was the answer to all their ailments? Is it just that
they don’t have enough willpower? It would be much
easier if it really was just a matter of willpower. It would
be easier if eating a certain number of calories for each
person was all that was needed to manage weight. For the
lucky, that is all that’s needed. For others, there is more to
weight management than just calories in, calories out. The
types of foods we eat can be as important as, if not more
important than, the calories they contain. Other factors in
our lifestyles can also play important roles in our ability to
manage weight.
Low-fat diets started becoming popular as early as the
1920s when people began paying attention to the calories
they were eating. Since fat has 9 calories per gram, and
carbohydrates and protein each have 4 calories per gram,
reducing fat was seen as the answer to reducing calories.
While it’s true that fat has more calories by weight than
carbohydrates or protein, we rarely eat a meal based on its
weight, so cutting fat calories has not been shown to help
decrease overall calories.
Speculation grew about fat’s effect on heart health in
the 1950s. Although there was little to no scientific proof
supporting low-fat diets, by the 1980s low-fat dieting
was touted as the healthiest way to eat. Food companies
began modifying processed foods to meet the popularity
of the low-fat philosophy.2 (Berge, 2008)
The first official government dietary recommendations were
published in 1977 in a document called Dietary Goals for
the United States.3
The document emphasized the need to
simple, but not easy
1

7
increase carbohydrate consumption and decrease fat intake.
There were other recommendations such as decreasing sugar
and salt, but the recommendation to increase carbohydrate
consumption and decrease fat would prove to be the major
message that the media and food industry would popularize.
As you step back and consider the foods we perceive as
healthy today, you have to wonder how we’ve survived for
hundreds of thousands of years on foods deemed unhealthy.
Hundreds of years ago, did people eat only the white
meat of the chicken? Did they choose the leanest parts of
red meat and discard the rest? If they had milk, did they
pasteurize, homogenize and skim it? Did they limit the amount
of nuts and seeds they ate to avoid consuming too much
fat? It’s odd to think that highly processed, low-fat cookies
would somehow be considered a health food and naturally
raised beef would be a food associated with heart disease.
The next time you walk through your favorite supermarket,
look at how many foods are available today that would not
have been just 100 years ago. You’ll quickly see that we’ve
dramatically changed the source of nutrients we put in our
bodies every day. Those changes have led to more than
an excess of calories. The foods we eat — and the way
they are processed — can change the way our hormones
function, which affects our cravings, sleep patterns, ability
to handle stress and more.
Is it possible that the approach to weight
management that has been so popular for the
past half-century is counterproductive?

The types of foods we eat can be as important as,
if not more important than, the calories they contain.

9
Though weight management is much more than “calories
in, calories out,” knowing how many calories you consume
and how many calories you burn during the day is a good
first step. A close estimate of how many calories you burn
is measured through a resting metabolic rate assessment
(RMR), called CaloriePoint at Life Time. The results
can be eye opening. Some people have found they’re
meeting their daily calorie allotment by the time lunch
is over! Even though resting metabolic rate is a dynamic
number, seeing the actual number on a given day can be a
powerful experience to help you start changing your habits.
Using this information and tracking the calories you eat
in an online journal can help you get on the right path.
Depending on the amount someone has to lose, they may
be able to follow a given calorie level for weeks or months
with continued progress. But at some point, results begin
to plateau as the resting metabolic rate changes. The
decrease in resting metabolic rate can be in part due to a
loss in lean body mass through dieting, but is also a result
of adaptations that take place to adjust to lower calorie
levels. Long-term dieting can have long-term effects on
the body’s metabolism, which can explain why people
who have dieted for a long period of time find it difficult
to increase their daily calories without experiencing
weight gain.4
Another point to consider around “calories in, calories
out” is that a calorie is not a calorie. Although uneaten
foods have various levels of calories in them, the calorie
amounts that actually become available to the body for
energy vary based on the type of nutrient — carbohydrate,
fat or protein. The Thermic Effect of Food (TEF) is the
percentage of a food’s calories consumed in the process
of digestion. Our bodies burn a certain amount of calories
just breaking down our foods and rearranging them in a
way we can use for growth, repair and energy. The TEF for
protein is 20 to 35 percent, meaning that up to 35 percent
of the calorie value of protein will be burned just to digest
that protein. Compare that with the TEF of carbohydrate
at 5 to 15 percent and fat being the same or less than
carbohydrate. Increasing the amount of protein in the diet,
while keeping the total calorie value the same, means fewer
calories will be available for energy or weight gain. That’s
part of the reason why diets higher in protein are more
effective for weight management.5
The “calories in, calories out” approach can be a good
starting point. However, if body weight does not change as
expected, especially when adhering to the appropriate calorie
level, there’s more to look at than calorie counting alone.
Section Summary
• Weight gain can be caused by eating too many calories or not moving enough.
• Other factors play a role in weight gain.
• The first step in optimizing health, fitness and weight management should be optimizing your nutrition program.
• The way you eat today is the result of a series of lifelong choices and habits. To undo those habits requires a step-by-step
approach, attempting to change one habit at a time.

Notes
Live longer, not fuller.
Oxford University research of almost 1 million people has shown that moderate
obesity reduces life expectancy by about 3 years. Severe obesity can shorten
a person’s life by 10 years, equal to the effects of lifelong smoking.

11
Over the past 10,000 years, changes in agriculture have
progressively made us more dependent on high-carbohydrate
foods such as oats, grains, potatoes and the processed
foods they’re converted into. For much of that time we
were very active, but in recent years our activity levels have
decreased to a point where we have a hard time burning off
those carbohydrates. In the past 60 years, the carbohydrates
we eat have become so heavily processed that our foods
look nothing like the plants they came from. These highly
processed foods lack the nutrients that help us feel satisfied,
so we crave more and more of them. When you combine
our high-carbohydrate, highly processed diets with our
sedentary lifestyles, the results are more than weight gain.
The rates of cancer, diabetes, heart disease, autoimmune
diseases and a variety of other illnesses are growing at
alarming rates.
The good news is that we can dramatically change our health,
energy levels and physical conditioning. This manual will help
guide you to a way of eating that is sustainable for the rest
of your life. No more diets. No more short-term answers
to take the weight off. A Healthy Way of Life nutrition plan
is based on real food, high-quality nutritional supplements
and gaining a new perspective on the foods you eat every
day. Here are some highlights:
building a better nutrition plan
2
• Eat plenty of non-starchy vegetables throughout the day, and
1 or 2 servings of fruits.
• Eat organic, naturally raised/grown protein or use a protein
supplement with each meal.
• Add nuts, seeds and healthy oils for flavor, healthy fat and energy.
• Adjust the amount of starchy vegetables and other carbohydrates
like grains based on your activity level.
• Limit unhealthy meals as much as possible. If you do have one,
don’t beat yourself up about it. Just do better next time.
• Take high-quality multivitamins and fish oil, as well as additional
supplements to support any missing links in your metabolism.

The Healthy Way of Life Nutrition Plan
Vegetables will make up a significant part of the foods you
eat. Don’t worry, though. You don’t have to eat plain raw
broccoli and carrots all day. When you look at the variety of
vegetables available, you’ll realize you actually have access to
a tremendous number of different flavors. Because you won’t
be eating large amounts of processed foods, you’ll also have
more freedom to use healthy fats to season your vegetables.
High-quality protein is important to help control hunger and
maintain blood glucose levels. Nuts, seeds and healthy oils
will become a regular part of your diet and provide a variety
of health benefits. Starchy carbohydrates, grains and other
carbohydrate sources can be part of the plan if you’re active
enough, and as long as you’re aware of the types of grains
you’re eating. Finally, you can still eat foods that are not
part of the plan on occasion — that is, if you still want to.
On the next page, you’ll find a diagram of an ideal Healthy
Way of Life nutrition plan. Following it can help you
maintain a healthy weight, increase your energy and feel
great every day. Use it as a guide. Some days you’ll eat
more healthy foods, and some days you may come up
short. Just like saving and investing money, the results
come from long-term commitment and the right choices
over weeks, months and years.
Once you’ve established a good foundation for your nutrition
plan, you’ll be challenged to stick with it for 30 days. The
30-day challenge is a great way to practice all the new
information you’ve learned. And through lifetime-weightloss.
com, you’ll be able to connect with other people taking the
challenge, to help you stick with it. Chances are, if you do
stick with it for 30 days, you won’t want to go back to the
old way of eating again.
Of course, the end of the 30-day challenge isn’t the end
of establishing a lifestyle supported by optimal nutrition. In
fact, the better you begin feeling and the more control you
gain over the food choices you make, the more you may
want to learn.
Your Starting Point
If you’re like many people, you can’t wait to feel more energy,
fit into smaller pants, make healthy food choices and
wake up eager for a new day. But before you start making
changes, take a close look at where you are today. Photos
are a great way to do this. By recording your starting point
through photos, you’ll be able to look back and see the
progress you’ve made. Just like an athletic event, the
excitement and personal growth of a life-changing endeavor
don’t always come from crossing the finish line, but from the
process it took to get you there.
In the past 60 years, the carbohydrates we eat
have become so heavily processed that our foods
look nothing like the plants they came from.

13
A Healthy Way of Life nutrition plan is based on real
food, high-quality nutritional supplements and gaining
a new perspective on the foods you eat every day.
*These foods may contain potential allergens which could lead to challenges with weight loss.

Section Summary
• You are not going on a diet. Diets are short-term. What you will learn are habits to change the way you eat for the rest of your life.
• Taking time now to establish where you’re starting from will help you stay motivated in the future. This week:
º Take photos of the inside of your refrigerator, cupboards and pantry, before you change the way you shop for groceries.
º Take photos of yourself so you can look back in the future.
º Record what you’re eating and how you feel this week, before you begin making changes. This will also be useful to
look back on in the future.
There are 2 types of photos you’ll want to take. First,
get some good pictures of your kitchen — inside your
refrigerator, cupboards and pantry — before making
any changes. This will give you a good idea of the foods
you ate when you began your journey. They will likely
be a stark contrast to the look of your refrigerator and
cupboards in the future. You may even look at them a
year from now and have a good laugh. The other set
of photos you’ll want in the future are of what you look
like now. It may seem a bit awkward at first, but once
you’ve transformed your body, you’ll be glad you have the
pictures to look back on.
Your other action item is to keep a journal of what you
eat for one week. Don’t think of this as your last week
of freedom and go overboard. Eat the same way you
have been and simply write it down. Don’t worry about
calories, protein, carbohydrates or fat right now. Just
record EVERYTHING — all of the foods, snacks and
drinks you have — including the handful of candy that’s
easy to overlook. You’ll find a journal page at the end of
this manual. Make copies and use it. This will be another
great learning experience, and one more thing to look
back on several months down the road.
Finally, take your time. You may be tempted to skip these
steps and just get started. Please resist the temptation.
Taking photos and tracking your foods now will prove
to be an invaluable experience in the future, especially
during times when your motivation starts to wane. We
want you to succeed, so take this journey one step at a
time. The journey of a thousand miles starts with a single
step, so let’s get started.

15
One of the most significant ways to improve nutrition
and decrease calories in your meals is to include more
non-starchy vegetables and a small amount of fruits.

Notes
Shopping tip.
At the grocery store, shop the outside aisles. That’s where all the fresh vegetables,
fruits and meats are located as well as most of your fresh dairy products.

17
One of the most significant ways to improve nutrition and
decrease calories in your meals is to include more non-starchy
vegetables and a small amount of fruits. Vegetables and
fruits provide the body with essential vitamins, minerals,
fiber and phytonutrients.
Vegetables are generally classified as non-starchy or
starchy. Since the average person already consumes a
significant amount of carbohydrates every day, attention
should be placed on non-starchy vegetables rather than
starchy vegetables, such as corn and potatoes. You’ll find
a recommended shopping list of non-starchy vegetables
and fruits at the end of this section.
Unfortunately, the average American falls far short of the
ideal levels of vegetable and fruits intake. In the past,
the recommendation was to eat 9 to 11 servings of vegeta-
bles a day. An extremely small percentage of the popu-
lation achieves this, so the recommendation has slowly
decreased to today’s “5 a day.” And we still fall far short!
A recent study in the United Kingdom, where dietary
habits closely resemble those in America, showed
that only 11 percent of the population achieves the
“5 a day” recommendation which means the “9 to 11
a day” recommendation likely goes unmet by almost the
entire population.6
Rather than accepting that we can’t meet the new minimum,
let’s shoot for the optimum. After all, do you want to settle
for average health or achieve vibrant health? To keep
dietary changes less complicated, it’s easier to focus on
increasing non-starchy vegetable intake along with a small
amount of fruits, while leaving the rest of the diet the same.
You’ll likely find you have less room for the extra carbo-
hydrate foods you used to eat as you begin eating more
vegetables. Eventually, vegetables and fruits will begin
displacing other high-carbohydrate foods in your diet. So
focus on adding more non-starchy vegetables to your diet
rather than removing other foods at this point.
vegetables and fruits:
good nutrition from the ground up
3
SERVINGS PER DAY
9-11
FRUITS AND VEGETABLES GOAL
SERVINGS PER DAY
ONLY11%
EAT5
FRUITS AND VEGETABLES REALITY

A Rainbow of Colors and Nutrients
Vegetables and fruits come in a variety of colors. Each
color group is loaded with essential vitamins and minerals,
and often contains additional phytonutrients that provide
additional health benefits.
Red Group
Produce in the red group contains phytonutrients called
lycopene and anthocyanins. Lycopene intake has been
associated with decreased risks of cancer, especially
prostate cancer. Anthocyanins are powerful antioxidants
associated with heart health.
Orange/Yellow Group
The orange/yellow group contains carotenoids and
beta-cryptothanxin. High amounts of carotenoids in the
diet may help reduce the risk of cancer and heart disease,
and improve immune function.
Green Group
Green vegetables and fruits contain lutein, which may
reduce the risk of macular degeneration and cataracts.
They also contain folate, which helps reduce the risk of
birth defects.
Blue/Purple Group
This group contains anthocyanins, powerful antioxidants
similar to the red group.
White Group
The white group contains anthoxanthins, which may reduce
cholesterol levels and blood pressure, and reduce the risk
of stomach cancer and heart disease.7
Fiber is another important benefit of vegetable and fruit
consumption. Fiber helps add bulk to the diet, slow the
digestion of food, reduce hunger, and is important in
removing toxins from the body. The table on the next page
provides a guide to help you in shopping for vegetables
and fruits.

19
Shopping Guide: Best Non-Starchy Vegetables and Fruits
Red Orange/Yellow Green Blue/Purple White
Beets Butternut Squash Artichokes Eggplant Cauliflower
Red Cabbage Carrots Asparagus Garlic
Red Peppers* Persimmons Avocados Ginger
Radishes Pumpkin Green Beans Jicama
Tomatoes Rutabagas Broccoli Leeks
Yellow Summer/Winter Squash Brussels Sprouts Mushrooms
Winter Squash Green Cabbage Onions
Yellow Peppers* Celery* Parsnips
Yellow Tomatoes Chives Turnips
Collard*
Cucumbers
Endive
Kale*
Lettuce*
Green Onions
Peas
Green Peppers*
Spinach*
Swiss Chard
Zucchini
Red Orange/Yellow Green Blue/Purple White
Red Apples* Yellow Apples* Green Apples* Blackberries Bananas
Cherries* Apricots Green Grapes* Blueberries*
Cranberries Cantaloupe Honeydew Melon Figs
Pink Grapefruit Grapefruit Kiwi Juneberries
Red Grapes* Lemons Limes Plums
Pomegranates Mangoes Prunes
Raspberries* Nectarines* Purple Grapes*
Rhubarb Oranges Raisins
Strawberries* Papayas
Watermelon Peaches*
Pears
Pineapple
Tangerines
Yellow Watermelon
*These foods should always be purchased as organic, as they have been found to contain the highest amounts of pesticides and herbicides
SERVINGS PER DAY
7-9
NON-STARCHY
VEGETABLES
SERVINGS PER DAY
1-2
FRUITS

As you can see, the daily recommendation for fruit intake is
much less than that of vegetables. Fruits tend to be much
higher in sugar and, though they have vitamins, minerals
and fiber, they should not be consumed in higher levels
than vegetables.8
When you do eat fruits, berries are ideal.
In fact, a recent study from Finland showed that daily
consumption of a variety of berries significantly reduced the
markers of metabolic syndrome.9
If your goal is weight loss,
try to consume 2 servings of fruits or less per day. If they
don’t fill you up, you can eat extra non-starchy vegetables.
Organic or Non-Organic?
“Is organic necessary?” is a popular question when it
comes to vegetables and fruits. The most important thing
is to just start eating more vegetables and fruits, organic or
not. Once vegetable and fruit consumption becomes part
of your regular diet, there are certainly benefits to buying
organically grown produce. Pesticides and herbicides may
cause many health problems that we are not yet aware of
today. By choosing organic, you are avoiding these toxins
in your diet. The Environmental Working Group named
12 vegetables and fruits that were highest in pesticides
and should be purchased as organically grown whenever
possible. They are named the “Dirty Dozen.”10
The Dirty Dozen
Apples Bell Peppers Celery
Cherries Kale Grapes (imported from Chile)
Nectarines Peaches Potatoes
Raspberries Spinach Strawberries
Are 9 to 11 Servings Enough?
By consuming 9 to 11 servings of vegetables and fruits
every day, you’ll be taking in a healthier level of vitamins
and minerals. However, the likelihood of achieving optimal
levels through food alone is very low.
First, our soils have nowhere near the nutrients they once
did. Commercial farming and fertilizers have dramatically
changed the nutrients in our soils. In fact, mineral content
of U.S. soils has been reduced by 85 percent over the
past 100 years.11
As far back as 1936, the Senate was
aware of the issue.
The alarming fact is that foods — fruits, vegetables
and grains — now being raised on millions of acres
of land that no longer contains enough of certain
needed nutrients, are starving us — no matter how
much we eat of them.
–U.S. Senate Document 264, 1936
Fiber helps add bulk to the diet, slow
the digestion of food, reduce hunger, and is
important in removing toxins from the body.

21
Section Summary
• Strive for 9 to 11 servings of fruits and vegetables.
• Eat 2 to 3 times as many servings of vegetables as fruits.
• If your goal is weight loss, limit your fruits to 2 servings or less
per day.
• Shop for organic produce whenever possible, especially when
buying the “Dirty Dozen.”
• Even when you’re consuming plenty of produce, use a
high-quality multivitamin to build a solid nutrition foundation.
Life Time Fitness Performance Multivitamins
are best-in-class multivitamins. An optimal
formula at a reasonable cost, the unique AM/
PM formulation, along with Omega-3 Fish Oil,
should help build the foundation of any solid
nutrition program. Our products are formulated
by one of the most reputable supplement
manufacturers in the United States, Douglas
Labs. We consistently tweak our formula as
new research suggests. The AM formulation
is high in vitamins which support energy
during the day, and the PM formulation is high
in minerals that support rest and recovery.
We’ve also added additional herbs that
support men’s/women’s health. Our most
recent change to the formulation was to
increase the vitamin D to 1000 IU based on
all of the recent research supporting higher
vitamin D intake.
Members receive a 10 percent discount
when they shop with a trainer in our LifeCafe
or in our online store.
Second, exercise increases the body’s nutrient needs. Yet people
rarely increase their vitamin and mineral intake when they increase
the amount and intensity of exercise. The results can be decreased
recovery abilities, decreased performance and/or suppressed
immune function. Another result of inadequate amounts of vitamins
and minerals is continued and unexplained cravings. Your body
will tell you to keep eating in hopes that its nutrient needs will be
met.12
High-quality multivitamins can help avoid issues resulting
from long-term nutrient deficiencies.13
Therefore, incorporating
high-quality multivitamins and optimal levels of vegetables and
fruits should be the foundation of any solid nutrition plan.
These statements have not been evaluated by the FDA. This product
is not intended to diagnose, treat, cure or prevent any disease.

Notes
Start seeing vegetables.
Keep vegetables and fruits out where you can see them. Keep them out on the counter
or in the front of the fridge where you’ll be more likely to eat them.

23
protein: managing hunger,
metabolism and muscle mass
4
Research on protein in recent years has shown what many people in the fitness industry have believed for a long time:
Higher protein intake helps support lean bodies. From the standpoint of physical conditioning, protein helps improve satiety,
increases overall calories burned during the day and supports the maintenance of lean body mass. It has also been shown
to help support recovery from exercise and improve bone density. Many studies have shown a significant difference in
weight loss success when consuming a higher amount of protein during a calorie-restricted diet. In fact, as caloric intake
decreases, the requirement for protein increases.14,15
Increased Satiety
Protein tends to reduce the glycemic effect of
carbohydrates. That means if blood sugar levels rise at a
slower rate, they will also fall at a slower rate, which can
lengthen the time before hunger returns. It may also
reduce cravings for more carbohydrates. This is the most
likely reason higher protein intake enhances weight loss
— improved satiety. Protein takes longer to digest than
carbohydrates or fat. By ensuring each meal contains a
reasonable serving of protein, hunger may take longer to
return. It may be that increased protein leads people to
eat fewer overall calories because they are more satisfied
from their meals.
Increased Thermic Effect of Food
Another possible way protein can aid in weight management
is by increasing the total number of calories the body burns
each day.16
The digestion of protein requires more work
from the body than the digestion of carbohydrates or fat.
(refer to chart on page 9)

The thermic effect of food refers to the calories the body
must burn to digest the food we eat. Protein digestion
can cause the body to burn 3 to 4 times as many calories
during digestion as carbohydrates or fat, calories being
equal. One study showed a higher protein diet can result in
an extra 90 or more calories burned each day. Burning an
extra 90 calories a day may not seem significant compared
to an average 2,000-calorie diet, but every extra calorie
helps in the goal of decreased body fat levels. Theoretically,
burning an extra 90 calories a day could be a 9-pound
difference in body fat over the course of a year. Of course,
that assumes all other variables in weight management
remain the same, which is rarely the case.
Maintenance of Lean Body Mass
Protein may enhance body composition through the
maintenance of lean body mass.17
As people lose weight,
they often lose lean body mass (muscle and bone). It’s not
possible to prevent all losses of lean body mass for those
who have high amounts of weight to lose, but additional
protein intake can help individuals maintain optimal levels
of lean body mass. Those who focus on calories alone
and neglect sufficient protein intake can find themselves at a
lower body weight, but with higher body fat percentages. In
the end, when people are looking to “tone up” or “get more
defined,” it’s critical to eat enough protein.
By ensuring each meal contains a reasonable serving
of protein, hunger may take longer to return.

25
Protein Sources and Amounts
Current RDA guidelines recommend consuming a daily
protein intake of 0.36 g/lb. of body weight, but research has
shown higher levels can be beneficial. Also, unless there’s
an existing condition, an increased protein intake appears to
be no risk to renal health as is often proposed.14
Animal proteins such as beef, eggs, poultry, fish and dairy
products provide all of the necessary amino acids, the
building blocks of protein for our bodies. For millions of
years, these were the main sources of protein in human diets.
Today the animal protein found in the average American’s
diet is much different than it once was. Many animal protein
sources are processed into “foods” that make the meat
hard to recognize. For those who do choose to eat real
meat, chicken and fish from the store, most of these foods
do not provide close to the quality nutrients they once did.
Most beef, poultry and fish found in grocery stores is raised on
foods that are completely foreign to those animals. The result
is meat with a much-altered nutrient profile compared to when
those animals were fed their traditional diet. Commercial
meats often contain antibiotics and hormones as well.
A recent meta-analysis of current research showed that
red meat intake was not associated with any increased
risk of coronary heart disease or diabetes. Processed meat
consumption, though, was associated with a 42 percent
increased risk of CHD and a 19 percent increased risk of
diabetes.18
Like many other processed foods, processed
meat consumption may lead to long-term health problems.
Use unprocessed meats as often as possible.
To get the most from animal-based proteins, look for grass-fed
beef, pasture-raised poultry and pork, and wild-caught fish.
When these protein sources are raised on diets they are meant
to eat, the fat content is often less, and the fat that is found
in the meat is often healthier, containing more omega-3
fatty acids and less saturated fat.19,20
The animals are also
raised without the use of antibiotics or hormones.
Vegetable-based protein sources can be used on occasion.
However, the quality of the protein in plant-based protein
sources is not as complete as in animal-based protein
sources.21
Protein needs can be met through vegetable
sources, but they often include a lot of extra carbohydrates.
Chickpea or yellow-pea protein, rice protein and occasional
use of soy protein are acceptable sources.
According to the International Society of Sports Nutrition,
for active individuals and athletes, daily protein intakes of
0.63–0.91 g/lb. of body weight have been shown to be
safe and effective for stimulating protein synthesis and
bone growth.15
For overweight individuals, these protein
amounts may be excessive. Someone who weighs 250
pounds but has an ideal body weight of 150 pounds may
be better off basing their daily protein intake on ideal body
weight rather than current body weight. The challenge,
then, if the goal is to increase the proportion of the diet
that comes from protein, is to create an efficient way to
take in additional high-quality protein without relying solely
on meat or dairy. This is where protein powders and meal
replacement shakes can be beneficial.
Animal proteins such as beef, eggs, poultry, fish and
dairy products provide all of the necessary amino acids,
the building blocks of protein for our bodies.

Proteins (Eat protein with each meal)
Protein Source Description
Beef Grass-fed only: 90% lean ground beef, filet mignon, round steak, sirloin steak, nitrate-free hot
dogs and lunch meats
Chicken Organic, free-range chicken: white or dark meat with skin removed, chicken sausage
Turkey Organic, free-range turkey: white or dark meat with skin removed, turkey bacon
Pork Organic, pasture-raised loins, steaks, nitrate-free sausages
Fish Wild Alaskan salmon, tilapia, cod, halibut, orange roughy, scallops, white fish, shrimp, tuna, lobster
Other Meats Bison, ostrich, elk, venison
Cheese* Organic, from grass-fed cows
Milk* Organic, from grass-fed cows
Yogurt* Organic, from grass-fed cows, Greek-style yogurt
Whey Protein Powder If you have issues with dairy, choose whey isolate; if not, isolate and concentrate can be used
Dairy Alternatives Goat milk, cheese, yogurt
Eggs Organic, free-range
Chickpea/Yellow Pea Vegetarian, non-allergenic complete protein powder
Protein Powder
Soy* Miso, tempeh are preferred; limit use of soy milk and soy protein
Rice Protein Vegetarian, non-allergenic complete protein powder
*Allergens are fairly common in these foods.
Protein Powders and Meal Replacements
There are a variety of protein powders and meal replacements
to choose from, including egg, whey, casein, soy, yellow
pea and rice. Choosing one that’s right for you is a matter
of individual preference. The only requirements are:
• Tastes good, so you’ll use it on a regular basis.
• Provides a complete amino acid profile.
• Doesn’t cause an allergic reaction.

27
Section Summary
• Be sure to include protein with each of your meals.
• Be cautious of protein sources that are common allergens,
such as dairy and soy.
• If possible, purchase only grass-fed beef; pasture-raised poultry,
eggs and pork; and wild-caught fish.
• To avoid boredom from consuming too much animal-based
protein or trying to eat too many whole food meals every day,
use a protein shake or meal replacement once or twice a day.
If you’re looking for a high-quality, great-
tasting way to increase your protein intake,
check out the Life Time Fitness Whey Isolate
and FastFuel Complete powders. Whey
Isolate works great when you want to mix
it in a blender with fruits or add it to another
food like oatmeal. FastFuel Complete can be
simply mixed with water or added to other
shake ingredients.
Whey protein is the most popular of the protein powders. From
the standpoint of health, whey protein has been shown to help
support the immune system and provide the building blocks for a
powerful antioxidant, glutathione. Glutathione is a major antioxidant
used by the body to help remove carcinogens and free radicals.
It is not absorbed well by the body and must be created from other
amino acids. Whey protein provides a high level of the amino acids
needed for glutathione production. Other immune system-related
benefits are likely to emerge with additional research, as whey
contains beta-lacto globulin, alpha-lactalbumin, and immunoglobulin,
which help fight disease.
According to a 2004 study by the University of Minnesota, there
is some evidence to suggest whey protein may help reduce blood
pressure as well. And a 2002 study of stress-vulnerable subjects
showed that whey protein improved cognitive performance from its
effect on brain tryptophan and serotonin levels.22
In our high-stress
lifestyles, this could be another promising reason to use whey
protein on a regular basis. Whey is also digested and absorbed
well, so it’s a perfect pre-workout or post-workout protein
source. You can find whey protein on its own or as part of a meal
replacement powder containing other fats, carbohydrates and
additional health-promoting or performance-enhancing ingredients.

Notes
Burn, baby, burn.
Protein cannot be stored and needs to be replenished daily. One of its many benefits is that,
during digestion, protein burns calories 3 to 4 times faster than fat and carbohydrates.

29
nuts, seeds and oils:
adding flavor and healthy fats
5
There is much misunderstanding and confusion when it comes
to nuts, seeds and oils. This section is dedicated to providing
you with the latest data related to these foods. Even though
saturated fat has never been shown to negatively impact
health or cause heart disease, people are conditioned to see
fat as a dietary evil.23
Unfortunately, those who steer clear
of dietary fat may be missing out on many important nutrients.
Fat is important for normal cell functioning and nervous system
function. It supports satiety, is necessary for normal hormone
production and is a great, long-lasting source of energy.
Healthy sources of dietary fat include nuts, seeds and oils, as
well as the naturally occurring fats in meats and vegetables.
Even organic butter can have its place in a healthy diet.
The FDA allows the following health claim to accompany
the packaging of most nuts:
Scientific evidence suggests but does not prove
that eating 1½ ounces per day of most nuts, such
as almonds, as part of a diet low in saturated fat
and cholesterol may reduce the risk of heart disease.
The second part of this health claim assumes that saturated
fat and cholesterol cause heart disease, which is not the
case according to the most recent research. Nonetheless,
the fact that the FDA has approved the claim that nuts can
positively affect heart disease risk is a powerful statement.
Before we review the many benefits of healthy nuts, seeds
and oils, let’s clear up some common misperceptions.
First, they are only healthy in their natural state. Chocolate-
covered nuts, oils mixed with sugar, or seeds mixed with
granola are not healthy options. Second, nuts and seeds
are not an ideal source of protein. While they do provide
some protein, it’s not the same quality as the protein
derived from animal sources. Someone striving for 20 to 30
grams of protein a day would have to eat 3 to 5 servings
of nuts to meet that quota, which would be a significant
excess of calories due the fat content of nuts. So think
of nuts and seeds as healthy fats, which have the added
benefit of a little extra protein.

Healthy sources of dietary fat include
nuts, seeds and oils, as well as the naturally
occurring fats in meats and vegetables.
Nuts and Seeds
Three major epidemiological studies (Nurses’ Health Study,
Iowa Women’s Health Study and Adventist Study) show
that consumption of nuts several times a week results
in a 30 to 50 percent lower risk in heart attacks or heart
disease.24
Dr. Jonny Bowden, author of The 150 Healthiest
Foods on Earth, explains in his book that one of the reasons
nuts may provide such a significant health benefit is their
arginine content. Arginine is an amino acid that has been
shown to provide protection of the arterial walls, reducing
the likelihood of atherosclerosis. As a side note, arginine
was shown in a recent study to increase anaerobic
threshold in elderly cyclists, providing additional evidence
of cardiovascular benefits of nutrients found in nuts.25
Nuts and seeds provide a variety of healthy fats. Most is
monounsaturated fat, some is polyunsaturated, and some
is saturated. They also contain fiber, and some are high in
omega-3. The following is a brief summary of some common
nuts and seeds, as described in The 150 Healthiest Foods
on Earth.
Almonds: Almost 70 percent of the fat in almonds is
monounsaturated fat, which is thought to be the key to
health in the Mediterranean diet. Another benefit of almonds
is that they contain only 6 grams of carbohydrates, half of
which come from fiber.
Brazil Nuts: Brazil nuts are an excellent source of selenium,
which helps combat the effects of heavy metals. It is also
important in the formation of thyroid hormone.
Cashews: A little lower in calories (by weight) than other
nuts, cashews provide magnesium, calcium, phosphorus,
potassium, copper and selenium.
Hazelnuts: Hazelnuts contain beta-sitosterol, which has
been shown to help lower cholesterol and reduce symptoms
of benign prostatic hyperplasia.
Macadamia Nuts: Calcium, phosphorus and magnesium
can be found in these nuts, along with beta-sitosterol.
Peanuts: Actually a legume, not a nut, peanuts are high in
antioxidants. Purchase only organic peanut butter.
Pecans: Besides their monounsaturated fat content, pecans
contain potassium, vitamin E, phytosterols and beta-sitosterol.
Pistachios: Many studies have been done on nut
consumption in general, but 2 have been done specifically
on pistachios. One showed that when pistachios were

31
used in place of other fat sources, they improved lipid profiles
and decreased the risk of coronary heart disease. The other
showed that pistachio consumption decreased oxidative
stress and improved total cholesterol and HDL cholesterol.
Pumpkin Seeds: Pumpkin seeds are also high in
beta-sitosterol and therefore have benefits for prostate
health as well as the ability to lower cholesterol levels.
Sesame Seeds: The lignans of sesame seeds enhance
vitamin E absorption, improve lipid profiles and support healthy
blood pressure levels. Animal studies have shown that
sesame seeds have the potential to increase fat utilization.
Sunflower Seeds: Sunflower seeds have been shown to
provide antioxidant and anticarcinogenic benefits. They
also provide more protein and fiber than most nuts.
Walnuts: Walnuts contain more omega-3 than any other
nut, and although it’s not the same as the DHA and EPA
that come from fish oil, it’s still seen as a very healthy nut.
A word of caution: When something is healthy, we tend to
think we can eat as much as we want. That’s not the case
with nuts and seeds, where total calorie consumption can
quickly get out of hand. According to research discussed
in the best-selling book on longevity, The Blue Zones, most
of the health benefits of nut and seed consumption seem
to be from 1 to 1½ ounces per day.26
If you’re not in the
habit of eating nuts and seeds on a daily basis, weigh an
ounce so you know what the right amount looks like. Also,
if you’re already consuming too many calories and want to
lose weight, you may need to remove something from your
daily diet in order to add nuts or seeds to it.

Oils and Fats
Oils have the potential to help or harm our health. Over the
past 50 years, there has been much confusion about what
is considered healthy when it comes to oils and other fats. No
doubt many processed foods are loaded with unnecessary
and often unhealthy fats and oils. Those fats, coupled with
excess processed carbohydrates, can lead to significant
cardiovascular problems. There’s a big difference between
the fat found in processed foods and the fats we’re talking
about here. Entire books have been written on the health
benefits of many natural fats and the health problems we
face when we consume the wrong types of fats or fats
used in improper ways. For the sake of simplicity, we’ll just
cover some highlights about oils and other fats here.
Omega-3 Essential Fatty Acids
Omega-3 fatty acids have consistently made news headlines
over the past several years. An online survey completed by
Equation Research showed that only 26 percent of Americans
said they take fish oil supplements, even though 63 percent
of the respondents said they felt their diet did not have
enough omega-3 fatty acids.27
Although the effects of
omega-3 supplementation are not always immediate,
they are quite significant. The following is a very short list
of some of the health benefits associated with fish oil in
research studies:28,29,30,31,32,33,34
• Reduced psychological distress
• Improved brain development
• Reduced symptoms of depression
• Enhanced eye health
• Reduced body weight
• Increased skin health
• Diabetes support
• Reduced inflammation
• Possible reduction of infant allergies (if used during pregnancy)
• Possible reduction in chest pain (acute coronary syndrome)
• Reduced age-related sight loss
Many products are currently being touted as “high in
omega-3.” Before reaching for these products, be sure

33
you’re looking for the right type of omega-3. Plant sources
of omega-3 are usually high in an omega-3 fatty acid
called alpha-linolenic acid (ALA). Some animals are good
at converting ALA to 2 additional omega-3 fatty acids,
docosahexaenoic acid (DHA) and eicosapentaenoic acid
(EPA), which provide many of the benefits omega-3 fats
are known for. Unfortunately, humans are not very good
at converting ALA to DHA and EPA, so our best source of
omega-3 is fish oil. Flax and other plant-based sources of
ALA have additional health benefits beyond omega-3 so
don’t eliminate them from your diet. Marine algae are the
best plant-based source of omega-3 for vegetarians. Just
understand that it’s not as good as fish oil for meeting your
omega-3 needs.
The source of the fish oil supplement is also important.
The best fish oils come from small fish such as anchovies,
mackerel and sardines in the deep, pure, cold waters of
the North and South Atlantic Oceans and Pacific Ocean.
Sourcing fish from these oceans ensures the oil is higher in
quality than when it comes from a fish farm.
Wild Alaskan salmon is one of the best food sources of EPA
and DHA. Always take note of the type of salmon when
shopping or dining out. There’s a big difference between
Wild Alaskan salmon, which eat their natural ocean diet,
and farmed salmon, which are fed grain as part of their
diet. Changing the salmon’s diet significantly changes the
quality of fat in the salmon.
Even if you ate salmon every day, it would be difficult to
get enough EPA and DHA in your diet, so try to get your
omega-3 needs met with both food and supplementation.
Of course, eating fish every day may come with the risk
of increased mercury intake, so it isn’t likely people would
do that anyway. Conservative recommendations for daily
DHA and EPA intake range from 1 to 4 grams. A typical
salmon steak provides about 1 gram of EPA and DHA.
Omega-3 softgels vary in their DHA and EPA content.
Higher quality products like the Life Time Omega-3 Fish
Oil have 500 to 600 mg of EPA and DHA per soft gel. At
600 grams of total EPA and DHA per soft gel, a dosage
of 2 to 4 softgels a day is recommended, but some
people have found additional benefits with more. Consult
with a knowledgeable health or fitness professional for
personalized guidance.
Healthy Nuts, Seeds and Oils (Pay attention to serving size!)
Nuts and Seeds
Almonds Brazil Nuts Cashews
Hazelnuts Macadamia Nuts Peanuts
Pecans Pistachios Pumpkin Seeds
Sesame Seeds Sunflower Seeds Walnuts
Fats and Oils to Use
Almond Oil Butter (or Ghee) Coconut Oil
Extra Virgin Olive Oil Flax Seed Oil Hemp Seed Oil
Macadamia Nut Oil Red Palm Oil Sesame Oil
Fats and Oils to Avoid
Canola Oil Hydrogenated Oil Margarine

Cooking with Oils and Fats
Cooking with oils and fats may be the most confusing topic
of discussion in nutrition. We’ve been told for years to limit fat
intake. We stopped eating butter and replaced it with margarine.
Then we found out margarine was bad for us and found other
substitutes. We were told to avoid animal fats, but some of the
longest living individuals in The Blue Zones say they cook with
these fats. To cut through the confusion, let’s touch on the
healthiest fats to consume, how they should be used and which
ones to avoid.
When cooking with oils and fats, especially at high heat,
saturated fats are generally a better choice. Lipid expert Mary
Enig recommends using one of the following fats for high-heat
cooking: butter, tallow, suet, lard, poultry fat, coconut oil, palm
oil or palm kernel oil.35
Unsaturated fats are less stable and
more prone to becoming trans fats at high heat. Trans fats
are strongly associated with lipid disruption and may lead to
increased cancer risk. Most media coverage has focused on
trans fats intentionally used in processed foods. However, using
healthy oil under high temperatures can turn it into an unhealthy
trans fat as well. Keep this in mind with the popular cooking
sprays as well. If you like spraying your pan before cooking,
purchase coconut oil nonstick spray instead of olive oil.
And remember, a small amount goes a long way. Just because
a particular oil or fat may be considered healthier doesn’t mean
you can use as much as you want.
Seasoning with Oils and Fats
The fat sources above are typically solid at room temperature,
so they would not work well as a salad dressing or seasoning.
The best oils for seasoning include extra virgin olive oil, expeller-
pressed sesame and peanut oils, and flax oil.35
Again, it’s
important not to expose these oils to high heat. It’s also best to
keep these oils cool and away from light. Heat, light and air can
cause oxidation to these otherwise healthy oils. When you shop
for salad dressings, be sure to check labels as many products
contain oils you may not want to use. Or consider making your
own dressing with a small amount of a healthy oil and vinegar.
The following is a list of healthy oils and how you can use them:
If you’re looking for a high-quality, lab-tested
source of fish oil, check out Life Time Fitness
Omega-3 Fish Oil sourced from anchovies,
sardines and mackerel. Each softgel provides
600 mg of EPA and DHA and is guaranteed to
be free of mercury.

35
Section Summary
• Add a serving of nuts or seeds to your day. Vary the type and beware of what a serving actually is.
• Make fish oil supplementation a daily habit, but be sure you’re using a quality product.
• If you’re cooking with oil, use organic, natural fats such as butter, ghee, coconut oil or animal fat.
• Check labels for the types of oils you use, especially in salad dressings.
• Don’t be afraid of using a moderate amount of fat in your diet.
Almond Oil: High in monounsaturated fats. Use in
dressings and for cooking at low temperatures, or add
to foods after they’re cooked to enhance the flavor.
Purchase only cold-pressed almond oil.
Butter (or Ghee): Great for cooking at higher temperatures.
Shop for organic butter from grass-fed cows, which will be
free of pesticides, hormones and antibiotics, and will have
more conjugated linoleic acid (CLA).
Coconut Oil: Also good for high-temperature cooking.
Coconut is anti-microbial and high in medium-chain
triglycerides, which may help elevate metabolism.
Extra Virgin Olive Oil: Heart-healthy oil rich in
monounsaturated fat. Use for seasoning and salad
dressing, but not for cooking. Purchase only “first cold-
pressed” extra virgin olive oil.
Flax Seed Oil: Nutty-flavored oil for use in salad dressings
and protein shakes. Not for use in cooking. Though high
in omega-3 fatty acids, the omega-3 is alpha-linolenic acid
(ALA), which should not be confused with the major benefits
derived from fish oil’s DHA and EPA.
Macadamia Nut Oil: Even higher in monounsaturated
fats than olive oil. Can be used for sautéing, as it handles
higher temperatures than extra virgin olive oil.
Other oils, such as red palm oil, sesame oil, walnut oil and
grapeseed oil can be used as part of a healthy diet as well.
Now that you have a short list of oils that you should use,
let’s take a look at the ones to avoid.
It would be difficult to find someone who isn’t reasonably
aware of the dangers of trans fats. Trans fats became
popular around the same time that saturated fats were
deemed unhealthy. On a label, you can pick out the
trans fats as any ingredient listed as “partially hydrogenated”
or “hydrogenated.”
Beyond trans fats, are there any other unhealthy fats?
Yes, and the list may surprise you. Heavily processed oils
such as soy, corn, safflower, cottonseed and canola oils
are not a natural part of our diet. These vegetable oils go
through extensive processing at high temperatures, as well
as “caustic refining, bleaching and degumming.” Canola oil,
which has been touted as healthy because of its omega-3
content, ends up with a large amount of its oils becoming
hydrogenated by the time it is done with its processing. In
fact, the University of Gainesville found that commercial
canola oil had more trans fats than margarine.24
It’s a
running theme in this manual, but if you steer clear of
processed foods, oils included, you’ll derive much greater
health benefits.
Some of the best oils for seasoning include extra virgin olive oil,
expeller-pressed sesame and peanut oils, and flax oil.

Notes
Go nuts.
Highly concentrated in both their calories and their nutrients, a small handful of nuts
packs a powerful punch. Eating a variety of nuts appears to be the best way to get
all the different benefits each nut has to offer.

37
This is the food group that generates the most debate in
nutrition today. Common misconceptions, the food industry’s
influence and an American affinity for highly processed
foods make determining carbohydrate intake the most
challenging part of creating an optimal nutrition plan. Many
of the misconceptions about carbohydrate intake contain
bits of truth that tend to get exaggerated. You can find
more interesting facts and information on carbohydrate
intake at lifetime-weightloss.com. For the purpose of this
manual, we’ll touch on a few of the most important things
to consider.
It’s very important to understand the effect of excess
carbohydrates on your body. We’ve been led to believe
that starchy carbohydrates should be the predominant
source of fuel. In reality, most of us are not active enough
to justify a high-carbohydrate diet. Whereas an athlete
training for 2 or 3 hours a day, 5 or 6 days a week
may require a diet consisting of 55 to 60 percent
carbohydrates to improve recovery and ensure optimal
performance,13
those of us who cannot commit to that
kind of activity or don’t have the physique of an athlete
can be setting ourselves up for failure with such a
carbohydrate-heavy nutrition plan.
Pay attention to those around you and what their diets look
like. Do they snack on breads, cakes and cookies? Do they
eat sandwiches made with half a loaf of bread or a tortilla
the size of a serving plate? Do you?
starchy grains, vegetables
and other carbohydrates
6

Eating excess carbohydrates
can keep your body from burning fat.
Carbohydrates and Insulin
The next time you reach for a high-carbohydrate, low-fat,
low-protein snack, remember this: Carbohydrates increase
blood sugar. A rise in blood sugar raises insulin. Insulin
shuts down your ability to burn fat. Therefore, eating
excess carbohydrates can keep your body from burning fat.
The repetitive ingestion of excess carbohydrates puts a
constant stress on the body and the hormones that help
regulate blood sugar levels. The effect is a blood sugar
rollercoaster. As blood sugar levels rise, insulin rises, which
makes blood sugar levels fall. When blood sugar levels fall,
cravings for carbohydrates increase. By giving in to those
cravings and snacking on carbohydrates, the cycle begins again.
Often the cycle starts with breakfast, where a bowl of cereal
and orange juice provide plenty of refined carbohydrates
to start the blood sugar rollercoaster (even if the box says
“contains whole grains”). That’s likely one of the reasons
higher-protein breakfasts have been to shown to help
support weight loss and reduce the number of calories
eaten later in the day. Replacing all those carbohydrates at
breakfast with more protein and healthy fat helps maintain
blood sugar levels during the day, which helps control
cravings for those unnecessary high-carbohydrate snacks.
Carbohydrates for Active Lifestyles
You’ve probably been told that you must have plenty of
carbohydrates for exercise and activity. Unless you’re
training for more than an hour, or you’re a high-performing
athlete with an athletic body fat percentage, that likely isn’t
true. For most of us, about an hour per day is all we’re able
to devote to exercise and moderate-intensity activity. The
rest of the day may be spent behind a desk or keeping an
eye on the children. Our level of activity is nowhere near
what it was 100 years ago, or what it is in many non-
industrialized nations.
The more advanced countries become, the less active
their people tend to be. The United States is a perfect
example. We are a nation where people fight for the
front-door parking spot at their fitness center! That isn’t
the case in less industrialized nations. In his book The
Blue Zones, Dan Buettner reviews many nations where
people don’t have access to the health care we have in the
United States, yet those people live unusually long lives.
A common theme among the cultures in Buettner’s book
is that they are very active. The book contains countless
examples of people in their 80s, 90s and even 100s still
walking, weight training, chopping wood and gardening.

39
It’s critical to take in sufficient amounts of protein
and healthy fat, and then meet the rest of your energy
needs with carbohydrates — not the other way around.

As Americans, we’re rarely at risk of burning the available
carbohydrate, or glucose, stores in our bodies. And if
we’re not burning them, we don’t need to eat more of
them. As long as we’re not eating too many carbohydrates,
our bodies should burn mostly fat during our sedentary
day. If the average person burns 2,000 calories in a
day, and 30 percent of those calories come from glucose
(carbohydrates), that means they burn 600 calories from
glucose (2,000 calories x 30% from glucose = 600 calories
from glucose). To replace all of that glucose through diet,
it would only take about 150 grams of carbohydrates.
That’s far less than the 300 grams typically recommended.
Carbohydrate intake should be based on an individual’s daily
activity level, whereas fat and protein intake can be pretty
standard based on an individual’s body weight or lean body
mass. As activity level increases, carbohydrate intake should
increase. However, beginning an exercise program shouldn’t
be justification for overeating carbohydrates. It takes just one
muffin, a couple pieces of bread or a bowl of pasta to make
up the 400 calories you burn during an hour of activity.
Going for Grains and Avoiding Gluten
Gluten has become a pretty mainstream nutrition term.
Many people understand it is a health concern, but they
don’t know how or why. With as much as one-third of the
population sensitive to gluten, it’s worth understanding
more.36
The more startling statistic is that 99 percent of
those who have issues with gluten are not aware of it.37
With our dependence on whole grains as the base of the
recommended food pyramid, it’s easy to overlook the
significance of gluten. Could it be that the foundation of
the Standard American Diet could actually be hurting us?
Gluten and Chronic Disease
Many chronic diseases seem to be related to gluten
sensitivities. The New England Journal of Medicine listed
55 health issues related to gluten.38
According to
Dr. Mark Hyman, these include “osteoporosis, irritable
bowel disease, inflammatory bowel disease, anemia,
cancer, fatigue, canker sores, rheumatoid arthritis, lupus,
multiple sclerosis, and almost all other autoimmune
diseases.” He also points out that the occurrence of
full-blown gluten allergy, or celiac disease, has increased
400 percent in the past 50 years.36
Many people live with irritations caused by issues with
gluten. Unfortunately, medications prescribed to alleviate
the symptoms associated with gluten intolerance do not
address or relieve the underlying cause. Usually the best
solution is simply eliminating gluten from your diet.
Gluten and Weight Loss
Inflammation is a common concern among people today. Even
mild allergic reactions to foods like gluten can cause chronic
low-grade inflammation. Studies show that inflammation
can result in a reduced ability to use insulin and handle
carbohydrates, which is called insulin resistance.39
Is
eating a whole-wheat English muffin each morning worth
the possibility of causing your body to take steps toward
insulin resistance?
As consumers become more aware of the issues surrounding
gluten consumption, food companies will look for alternatives
to make the same high-carbohydrate foods in a “gluten-free”
form. Eliminating gluten can be helpful, but eating high-
carbohydrate, gluten-free foods is likely to have similar
effects on weight gain as the gluten-filled options. It may be
better to go back to the way we originally ate before all the
gluten-filled options were available.
A diet filled with vegetables, fruits, meat, seeds, nuts and some
other carbohydrates (depending on activity level) is likely a
better way to eat for those with and without gluten issues.

41
Starchy Vegetables and Other Carbohydrates
(Eat based on activity level)
Gluten-Free
Basmati Rice Beans Black Beans Brown Rice
Buckwheat Chickpeas Coconut Flower Corn
Corn Tortillas Fava Beans Flax Seed Garbanzo Beans
Gluten-Free Bread Lentils Millet Oats (gluten-free)
Pinto Beans Popcorn Quinoa Red Potatoes
Sweet Potatoes Tapioca White Potatoes Wild Rice
Gluten-Containing
Barley Bulgur Couscous Oatmeal
Spelt Rye Wheat Whole Wheat Bread
Whole-Grain Cereals Bran
Other Carbohydrate Sources to Avoid
Agave Nectar Brown Rice Syrup Fructose High-Fructose Corn Syrup
Honey (unless it’s raw) Sugar

Section Summary
• Eat just enough carbohydrates to fuel activity.
• Be aware of how common gluten sensitivities are and how many health problems may be related to gluten consumption.
• Try eliminating gluten for 30 days and see how you feel.
• For those who find they are sensitive to gluten, don’t automatically replace gluten-containing foods with gluten-free foods.
Determining Gluten Sensitivities
There are a few ways to test for gluten sensitivities. They
include a blood test, skin-prick test, food challenge testing
and an elimination diet.40
The easiest thing to do may
be an elimination diet. Eliminate all gluten-containing
foods for 2 to 4 weeks and then reintroduce them. Some
common gluten-containing grains include barley, bran,
bulgur, cereals (some), couscous, flour, food starch, gluten
peptides, grits, oats, rye, spelt and wheat.41
During the
elimination phase, you may feel better. Or may feel the
same, but notice a difference once you reintroduce gluten
to your diet. You may also find that the elimination of many
of the carbohydrate-containing foods during this time leads
to other positive changes, such as weight loss, increased
energy, decreased blood pressure and/or improved blood
lipid profiles.42
What Kind and How Much?
Most people can meet their daily carbohydrate requirements
with fruits, vegetables and a small amount of non-
gluten starchy carbohydrates. It’s critical to take in sufficient
amounts of protein and healthy fat, and then meet the rest
of your energy needs with carbohydrates — not the other
way around. By following a few simple guidelines, you may
be able to easily manage your carbohydrate intake:
• Don’t overestimate how much you need to eat after your workout.
A smoothie, sandwich and a bag of chips will probably exceed
the calories you can burn in a given one-hour workout. Instead
of a smoothie, have a protein shake. Or eat the sandwich, drink
water and skip the chips.
• When you look at your plate, look at the carbohydrates as a side,
not as the main course. Load your plate with vegetables, add
some protein and then add a little bit of starch if you need it.
• Get rid of the gluten. When The New England Journal of Medicine
lists 55 diseases with associations with gluten, that should be a
red flag that it may not be appropriate as a regular part of the diet.
• Determine your goals before deciding what to eat before and after
your workout. If the purpose of your workout is to improve body
composition or your metabolic risk profile, carbohydrates probably
shouldn’t be a focus. If your goal is strictly performance, you may
find some benefit to increased carbohydrate intake, although
research results have been mixed on this, and it should only be
considered for workouts exceeding 45 to 60 minutes.13
Sugar, refined flour and other carbohydrates are a significant
part of the Standard American Diet. Though they taste good,
are inexpensive, and may even (temporarily) help us feel
better when we’re under stress, consuming excessive
amounts can be a problem. Be sure you’re consuming
enough vegetables, fruits, protein, nuts and seeds. Then
add starchy carbohydrates if you need them.

43
Notes
Skip the chips!
A small bag of carb-laden snack chips will probably exceed the calories burned in an average
hour-long workout. Remember, think fresh vegetables, high protein and healthy fats first.

A Typical Day of S.A.D. Eating
Johnny Hustle wakes up at 6:30 a.m. and has to leave for
work by 7:15 so he won’t be late. He hit the snooze button
4 times again this morning because he stayed up too late
watching TV. After a quick shower, breakfast has to be
fast. He’s focused on eating healthier, so he reaches for
the Grape Nuts instead of the Waffle Krisp cereal. He pours
about half a cup of cereal in his bowl with half a cup of milk.
He also pours himself about 12 ounces of orange juice. He
figures it’s a healthy breakfast. It totals about 452 calories
— not too bad. The interesting part is where those calories
come from. That small breakfast contains 102 grams of
carbohydrates, 47 of which come from sugar. It contains
only 11 grams of protein and 1 gram of fat.
A couple hours after breakfast, Johnny is starving. His blood
sugar has likely crashed and he’s desperately looking for
something to give him an energy boost and satisfy his
cravings. He remembers he has some 100-calorie snack
packs in his desk drawer, thinking that will be perfect with
the large nonfat vanilla latte he picked up at the coffee shop
on his way to work. This 274-calorie snack contains
53 grams of carbohydrates, 39 grams of sugar, 13 grams
of protein and 3 grams of fat.
For lunch, Johnny mostly sticks with sandwiches, which
seem pretty healthy to him. On this particular day he’s
going for a 12-inch turkey sandwich and a bag of baked
chips. He’s been cutting back on soda so he chooses to
drink water instead. The totals for this meal are 690 calories,
120 grams of carbohydrate, 14 grams of sugar, 38 grams
of protein and 8.5 grams of fat.
After 3 low-fat, high-carbohydrate meals in a row, Johnny’s
blood sugar crashes in the middle of the afternoon. There’s
nothing around to eat, so he has a few cups of coffee to get
through the afternoon. He drinks them black to avoid the
extra calories.
When he leaves the office, Johnny can’t wait to eat. He
calls his wife on the way home and talks her into going out
The Standard American Diet is just as its name implies — the way most Americans eat. It often includes heavily
processed foods, is high in refined carbohydrates and added fats, low in vegetables and fruits, and most meats are
processed in one way or another. With hectic schedules and little patience for food preparation, our diets have become
far from what we’re genetically designed to eat. The following story is a good example. Maybe you see the following
character in someone you know.
a s.a.d. story:
the standard american diet
7

45
for dinner. They go to their local neighborhood restaurant
where Johnny orders the Fiesta Lime Chicken, which sounds
healthy enough. If he had asked for the nutrition information,
he would have seen that it has 1,108 calories, 58 grams
of fat, 91 grams of carbohydrates, 3 grams of sugar and
58 grams of protein. It was about the same as the Oriental
Chicken Salad his wife ate, which had 1,240 total calories.
In total, Johnny ate 2,524 calories, 366 grams of
carbohydrates (103 of which came from sugar), 120 grams
of protein and 71 grams of fat. Little does he know that
the sluggish way he feels, his high levels of triglycerides,
marginally high levels of fasting glucose and insulin, and
the love handles that hang over his pants are in large part
from eating just like this. If you were to look at his vitamin
and mineral levels, you’d find he’s deficient due to the lack
of vegetables and fruits and the high carbohydrate levels
in his diet, as well as the fact that he doesn’t take a high-
quality multivitamin. His fluctuating insulin levels are a big
part of his erratic energy levels and also contribute to the
fat he can’t seem to lose around his midsection.
Does Johnny’s diet sound familiar? Is it a perfect description
of how you used to eat? However you relate to the story,
hopefully you see it’s not the answer to a healthy way of
life. Now let’s take a look at what is.
Breakfast
Grape Nuts with ½ cup skim milk, glass of orange juice
452 calories, 102 grams carbohydrate, 47 grams sugar,
11 grams protein, 1 gram fat
Snack
Nonfat vanilla latte 100-calorie snack pack
13 grams protein, 3 grams fat
Lunch
12 turkey breast sandwich baked chips
38 grams protein, 8.5 grams fat
Dinner
Fiesta Lime Chicken
1,108 calories, 91 grams carbohydrate, 3 grams sugar,
58 grams protein, 58 grams fat
With hectic schedules and little patience
for food preparation, our diets have become far
from what we’re genetically designed to eat.

Eat well. Live well. a healthy way of life nutrition manual46
is pull out your vinegar-and-oil dressing, drizzle it over your
salad and mix it up. It’s a pretty filling meal, but you decide
to have a small apple, too.
Mid-afternoon, while everyone is getting sleepy and becoming
less productive, you’re as focused as ever. You prepare a
quick meal replacement shake, grabbing your shaker cup
filled with one serving of meal replacement from your cooler,
adding water and mixing it up. This provides you with high-
quality protein to keep your hunger at bay and helps power
the workout you’re planning to do after work. It also gives
you a moderate amount of carbohydrates — not enough
to cause drowsiness, but enough to help keep your blood
sugar levels steady — as well as some healthy fats and
other nutrients.
You’re feeling good, so instead of rushing home to eat, you
stop by Life Time to get in a workout. When you get home,
you’re more energized than usual and take some time to
prepare a good dinner. Tonight, it’s kabobs on the grill and
a glass of red wine. Dessert is a cup of berries. You’re
satisfied for the rest of the night and make it a point to get
to bed in time to get 8 hours of sleep.
If you imagined yourself in the second story, did you get
excited at the idea of eating well, having more energy and
wanting to exercise after work? If you got inspired, start
taking steps now to get off the S.A.D. diet and start eating
in a way that allows you to have a longer, healthier, more
energetic way of life. You have the tools, now you have to
take action.
A Typical Day of Healthy Way of Life Eating
Let’s take a walk through what your day could be like
when you make healthy eating a way of life. You wake
up 15 minutes early, which is fine because you’ve been
getting between 7 and 8 hours of sleep every night. You
make coffee, which is more convenient and less expensive
than stopping at the coffee shop — saving you about $3
and avoiding the temptation of those high-sugar coffee
drinks. You crack a few eggs, pull out your chopped bell
peppers and tomatoes, shave off a little goat cheese and
scramble it all in a heated pan with a dab of coconut oil
(you could have sautéed the vegetables first, but decided
not to). A few minutes later, you toss it on a plate, grab a
cup of coffee and sit down to breakfast. After you’re done
eating, you quickly take your multivitamins, fish oil and
other supplements with a glass of water and finish getting
ready to leave.
The morning flies by and you find yourself getting hungry
mid-morning, so you take a handful of walnuts out of your
cooler. That’s plenty to hold you over until lunchtime. You
packed your lunch the day before: a grilled chicken breast,
chopped and thrown over a large salad. All you have to do

47
What About Junk Food?
At this point you’re probably wondering, “Is this the end of
pizza, cake, cookies and other junk food?” Eliminating all
processed foods, sweets and other unnecessary foods for
the rest of your life would be a noble goal, but for most people
it just isn’t realistic. There will always be holidays, get-togethers,
date nights and times when you get sidetracked from your
healthy eating habits. Don’t worry about it. You’re not on a
diet, so you can’t “fall off the wagon.”
Think of it this way: You probably eat about 4 meals a
day. That’s 28 meals per week. If a couple of those meals
fall outside your ideal list of choices each week, it’s not a
huge deal in the greater scheme of things. Plus, if you’ve
been following the healthy way of life nutrition plan up to
this point, you should be noticing you don’t really crave
junk food any more.
A healthy diet is much like investing. The more often you
can deposit money and avoid withdrawals, the faster you’ll
build a healthy savings. The more often you eat what you
should and avoid what you shouldn’t, the faster you’ll attain
optimal health.
Section Summary
• Each time you eat, you make a decision on how you will look, feel and function.
• The average person is in the condition he or she is in, in a large part, due to the foods they choose to eat throughout the day.
• You have the ability to choose wisely every time you eat and, in a short period of time, change the way you feel.

49
Notes
Don’t be so S.A.D.
We were genetically designed to eat vegetables, fruits, proteins and nuts — not processed
carbohydrates. Break free from the S.A.D. diet and be happy!

You now have the tools and knowledge to follow a much
better nutrition plan. If you’ve been adopting one habit or
concept each week, you’re now about 6 weeks in. The
next 4 weeks, or 30 days, is your chance to really speed
up the results you get from your improved nutrition and
feel better than ever. Other than quitting smoking, there’s
probably nothing better you could do for long-term health
and longevity than improving what you eat every day.
Your challenge for the next 30 days is to stick to this way of
eating. That doesn’t mean you get to go back to your old
ways on day 31. This is about you committing to a small
period of time — short enough that you can see the end,
yet long enough that you will feel different, look different
and be different. You’ve probably already lost some weight.
You may feel better than you have in a long time. The next
30 days are about putting it all together. That doesn’t mean
for 30 days you can’t touch S.A.D. foods. But the more
you can avoid them, the more successful you’re going to
be.
Support and Accountability
The good news is that you don’t have to do it alone.
Connect with others doing the 30-day challenge by going
to Life Time Weightloss facebook page. Share your story. Read
the stories of others. Find inspiration.
Ask for advice. If you’re looking for more than online support,
consider one of our T.E.A.M. programs for nutrition and
fitness guidance to help you stay on track.
Friends and family members can also provide support,
but be careful. Sometimes people who don’t have
similar goals and interests aren’t the most motivating
influence. That’s why joining a weight-loss community
like lifetime-weightloss.com and/or a local weight-loss
group like T.E.A.M. may be the best way to get the support
and accountability you need.
Be Prepared
As the saying goes, failing to plan is planning to fail. Over
the next 30 days, you’ll be faced with what to eat 3 to 6
times a day. The more often you make the right decisions,
the better you’ll feel, the more energy you’ll have, and the
faster you’ll see improvements in your body and your
performance. The following is a list to help you be prepared
and make the best choices every day.
1. Pick 1 day each week to do your shopping and
make your meals. If you live by your calendar, put it
in your calendar. Ideally, eat before you go shopping.
Excessive hunger can lead to bad decisions at the store.
the 30-day healthy way
of life nutrition challenge
8

51
Other than quitting smoking, there’s probably
nothing better you could do for long-term health and
longevity than changing what you eat every day.

53
Section Summary
• 30 days – Take what you’ve learned and apply it every day.
• Go to lifetime-weightloss.com and share your experience! Hear from other people who’ve taken on the 30-day challenge.
You’ll find it doesn’t take as long as you thought to prepare
2 to 4 days of food in advance. Your meals can be as
simple as baking several chicken breasts and having one
with salsa and avocado one day and another chopped up
over salad with oil-and-vinegar dressing the next day.
2. Make weekday meals easy to prepare. If you go
overboard trying to make something different every day,
you’ll quickly get frustrated. Eat the same lunch for a few
days so you don’t have to think about it, and then switch
it up when you run out. You may also find it easier to pack
leftovers from dinner for your lunch the next day. Here are
some delicious, healthy combinations to get you started:
• Grilled or baked chicken breast topped with salsa and avocado
• Grilled or baked chicken over lettuce and drizzled with vinegar-
and-oil dressing
• Reheated serving of egg bake made with whole pastured eggs,
goat cheese and vegetables
• Grilled or baked turkey breast and a Caesar salad
• Grilled, sliced round steak over salad with salsa and avocado
3. When dining out, don’t be afraid to ask for a meal
prepared the way you want it. If all of the protein options
come with a sauce over them, ask to have it left off. Or request
your burger with a salad instead of a high-carbohydrate,
processed bun. A simple salad with oil-and-vinegar
dressing should be available at just about any restaurant.
4. Stay hydrated. Dehydration can lead to unnecessary
feelings of hunger, so keep a reusable water bottle by your
side and have a sip whenever you need to. This doesn’t
mean you have to lug around a huge 1-gallon bottle —
you probably won’t need that much anyway.
5. When cravings strike, go for a walk. If you’re at
home relaxing and start craving junk food, go for a walk.
Even 15 minutes of brisk walking may help you overcome
the cravings. After doing something healthy like taking a
walk, you may decide that junk food isn’t even worth it.
6. If you’re hungry, eat. There’s a difference between
hunger and cravings. If you’re really hungry, don’t worry
if your last meal was an hour ago or 4 hours ago. Have
a protein shake. Eat half an apple with some almonds
and a few slices of organic cheese. Have 2 squares of
dark chocolate (at least 70 percent dark, ideally 85
percent). When your diet consists of quality protein,
vegetables, fruits and healthy fats, you’re a lot less likely to
overeat compared to when your diet is loaded with high-
carbohydrate, low-fat, low-protein snacks.

Notes
Make it a habit.
On average, it takes 30 to 40 repetitions to form a habit. The 30-day challenge is the perfect
way to form a new, healthy eating habit that you can continue the rest of your life.

55
Before we talk about moderation, let’s address why some
foods are so addictive in the first place. As discussed earlier,
the foods we eat today don’t resemble the foods we ate
100 years ago. Science and psychology have been used to
make many of today’s foods appear healthier than they are,
with marketing that subconsciously calls your name and
ingredients that keep you from feeling full until you’ve eaten
in excess. The combination of salt, fat and sugar found in
processed foods triggers your brain to crave them, much
the same way one becomes addicted to drugs or alcohol.
So when people say they can’t stop eating something, it
may be true that they really can’t stop eating.
David Kessler’s fascinating book The End of Overeating
provides an interesting look behind the curtain of food design.
When you understand the incredible amount of thought
and research that goes into creating your favorite flavor of
potato chip, cookie, snack food or meal at your favorite
restaurant, you begin to see how futile the idea of eating
these foods in moderation may be.
It’s rare to have strong cravings for whole foods such
as plain vegetables, fruits, meats or dairy products. To
make you crave foods, it takes added salt, fat, sugar,
more fat and more sugar. These foods are designed to
go down easy, with just a few chews, so it feels like you
haven’t eaten as much. John Haywood, a restaurant
concept designer, is quoted in Kessler’s book as saying
that “processing creates a sort of ‘adult baby food.’” The
ingredients are designed to provide pleasure and make
you want to come back for more. It would be very difficult
to eat 4,000 calories of lean meat, vegetables and fruits.
However, it’s easy to consume that many calories without
realizing it when the food is processed for you.
Problems with Moderation
Having a small amount of an addictive food causes something
called priming, much like the response when an alcoholic
has just one taste of alcohol. The mechanisms in the brain
are not totally understood, but it’s clear that for some people
a small amount of some foods can create a strong drive
to eat more. Addiction to foods such as chips, crackers,
sweets and coffee drinks has a lot to do with how they make
you feel. And the more you rely on certain foods to create
those feelings, the stronger the addiction becomes.43
As
Kessler explains:
When we’re hungry, almost any food can have
a priming effect — in fact, that’s one of the risks
of dieting. But in the absence of hunger, only
highly palatable foods are likely to spark further
eating. “Having a little bit makes you want more.
And then you have it, and it makes you want still
more,” observed (Harriet) de Wit.
moderation:
key to success or sabotage?
9

The combination of salt, fat and sugar found in
processed foods triggers your brain to crave them, much the
same way one becomes addicted to drugs or alcohol.

57
How to Gain Control
Eating small frequent meals helps you control hunger and
avoid overeating. The key to these small frequent meals is
avoiding the high-carbohydrate foods that are so effectively
marketed for snacking. Granola bars, 100-calorie snack
packs, pudding snacks and other foods you see advertised
on television do little to control hunger and often result
in overeating. If you’re going to eat every few hours, it’s
important to eat plenty of protein, healthy fats and include
fruits and vegetables whenever possible.
Eating frequently can help you avoid excess hunger, but
what about those foods that seem to call our name day
after day? Kessler offers these 4 steps to reverse the
habits of overeating:
1. Be aware. Simply understanding that there are foods that
have some control over you is an important first step.
2. Engage in competing behaviors. The next step is
avoiding situations that tempt you to eat those foods. It may
mean driving a different route to avoid a certain restaurant,
not eating on a full stomach, or grocery shopping with a
friend or family member who will hold you accountable. It
may also be necessary to stop buying processed foods for
other family members. If they’re not good for you, they’re
not good for them either.
3. Formulate thoughts that compete with, and serve
to quiet, the old ones. Accept that you may not be able
to have “just one bite.” Understand that you won’t reach
your fitness goals and that you may increase your health
risks by eating those foods.
4. Find support. Seek out other people with similar goals
and challenges. Programs like T.E.A.M. Weight Loss at
your local Life Time Fitness center are great resources. You’ll
have much better success controlling cravings and
managing your weight with people who are going through
the same thing. And beware of friends or family members
who don’t care about what they eat or the shape they’re in.
They can quickly cause you to sabotage your plan.
Section Summary
• “Moderation” when it comes to processed foods is more complicated than it sounds.
• If there are foods you have a hard time staying away from, give in occasionally to eating small amounts until your diet
is under control.
• Be more aware of the foods you eat.
• Engage in competing behavior.
• Formulate thoughts that compete with and serve to quiet the old ones.
• Find support from those facing the same situation.

Notes
Try a smart pack instead.
So-called “snack packs” are just smaller amounts of unhealthy processed foods
repackaged in a way to make you think they are healthier. Same junk food, but now
more expensive! Bag your own healthy snack instead.

59
For most people, simply eating real food and using the right
basic supplements is enough to spark change. Others,
however, face a greater challenge. A life of substandard
nutrition and/or other environmental and lifestyle factors
can cause many disruptions to metabolic function. In these
cases, it may be necessary to look beyond food alone.
The image on the next page shows many of the areas that
can become obstacles to weight management and peak
energy levels. These issues can come from chronic stress,
environmental toxins, nutrient-poor diets and a variety of
other issues. The most common hormone related to stress is
beyond food and supplements
10
cortisol. If cortisol levels are high because of lifestyle stresses,
a high-intensity exercise program can wreak havoc on the
individual. Adding a high-carbohydrate diet can make things
worse. On the flip side, the right kind of exercise routine, and
an appropriate nutrition and supplement plan can actually
help reduce stress levels and may help improve sleep. The
following are brief descriptions of how other factors may affect
weight management. For more complete details on each
of these factors, as well as steps you can take to work
through them, be sure to check out the Weight Loss
Center on lifetime-weightloss.com.
Nutrient Deficiency
Calorie-dense, nutrient-poor foods make up a huge portion
of the American food supply. These foods not only rob the
people who eat them of important vitamins and minerals,
they can also lead to excess weight gain. Several
nutrients are critical for the biochemical processes that help
control hunger, fight insulin resistance, direct weight-control
hormones and turn calories to energy — or fat. Every
vitamin and mineral, from A to zinc, plays a part in weight
gain and loss.
Inflammation
Acute inflammation is good inflammation and an
important part of maintaining health. However, chronic

61
inflammation can lead to many health issues. Chronic
inflammation may stem from stress, food, allergies, injuries
and illnesses. Inflammation is likely a major cause of
health problems including heart disease. Fortunately, it
can be easily measured through blood testing, and can
be influenced by diet, exercise, supplementation and
stress management.
Digestion
A healthy digestive tract does more than simply break down
foods. When your digestive tract is working correctly, enzymes
are released to better break down foods and absorb vitamins
and minerals. The digestive tract also provides a major line
of defense against disease, as it can keep bad bacteria
from entering the bloodstream. When the digestive tract is
irritated through the wrong types of foods, excessive sugars
or other reasons, it can affect the body’s nutrient status
and immune functioning. It can also impact the ability to
manage weight.
Detoxification
Environmental toxins may play more of a role in our obesity
epidemic than people have ever realized. The government
has begun investigating environmental pollutants and their
effect on our health. These toxins may disrupt our hormones
and block the absorption of important nutrients. Exposure
The right kind of exercise routine and an
appropriate nutrition and supplement plan can actually help
reduce stress levels and may help improve sleep.
to heavy metals, PCBs and other pollutants should be
minimized, although it is difficult to completely avoid them.44
Understanding where you come in contact with these
pollutants is important so you can make informed decisions.
Hormonal Balance
Testosterone, estrogen, progesterone, estradiol, thyroid and
other hormones all play important roles in our ability to
achieve optimal health and maintain weight. If an individual’s
hormone levels are out of balance, there are some diet and
exercise changes that can be made to influence hormone
levels. However, it is recommended that an experienced
medical doctor be consulted to ensure everything that
can be done is done. Hormonal balance can easily be
measured through a blood test. Often women are more
likely to seek support for hormonal balance, but men
should not dismiss it. In fact, a recent study showed that
as many as 25 percent of men over 30 have low levels
of testosterone.45
Because hormone levels play such an
important role in maintaining health, it’s recommended to
have your levels checked on an annual basis.
Stress and Sleep
Stress comes from many triggers: job, family, financial,
physical injuries, sickness and more. Although stress
has been part of life from the beginning of time, we’ve

Section Summary
• Eating well, using high-quality core supplements and exercising appropriately are important first steps in managing weight.
• Weight management and metabolism are affected by more than simply the number of calories we burn and eat.
• Ensuring you have the best opportunity at optimal health, weight and fitness requires controlling the other factors that
impact metabolism, including:
º Nutrient deficiency º Inflammation º Digestion
º Detoxification º Hormonal balance º Stress and sleep
If you have been struggling with managing weight and
feel like you’re doing everything right, one of these
metabolic issues may be an issue for you. You can
learn more about them at the Weight Loss Center at
lifetime-weightloss.com. You’ll learn about additional
dietary changes you may want to make, lab work you
could register for, and other dietary supplements that
may benefit you.
changed the amount and type of stress we face each
day. Some people never find a reprieve from the stresses
they face each day. The level of stress can impact the
ability to sleep. Lack of sleep can increase levels of
stress, and the cycle continues. Stress also impacts the
food choices we make. Understanding where stress is
coming from and then dealing with it in a constructive
manner is critical to health and weight management.

63
1
Thorpe K. The Future Cost of Obesity: National and State Estimates of the Impact of Obesity on Direct Health Care Expenses.
Emory University. November, 2009
2
La Berge A. How the Ideology of Low Fat Conquered America. Jour Hist Med. 2008;2:63
3
Select Committee on Nutrition and Human Needs. Dietary Goals for the United States. United States Senate. February, 1977
4
Heshka S, Yang MU, Wang J, Burt P, Pi-Sunyer F. Weight loss and change in resting metabolic rate. Am J Clin Nutr. 1990;52:981-6
5
Halton T, Hu F. The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review. Jour Amer
Coll Nutr. 23:5;373-385
6
Medical News Today. Only 1 in 10 Get Their 5 A Day! UK. Medical News Today online article
(http://www.medicalnewstoday.com/articles/182669.php)
7
Garden-Robinson J. What color is your food? NDSU Extension Service publication, North Dakota State University. February, 2009
8
LaValle J. Cracking the Metabolic Code. 2004. Basic Health Publications, Inc. Laguna Beach, CA
9
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65
Nutritional Entry
Meal 1: Time of Day:
A.M. Multivitamin:  Yes  No
Omega-3:  Yes  No
P.M. Multivitamin:  Yes  No
Omega-3:  Yes  No
Mood Scale:
 Happy  So–so  Sad
Stress Level:
 Low  Medium  High
Energy Level:
 Low  Medium  High
Daily Allowance (Fill In)
Caloric Target:
Fill In Serving:
Vegetable
Fruit
Protein
Fat
Starch
Water
Notes:

Notes
Stay on target by staying balanced.
Nutrition, exercise, a healthy work-life balance, managed stress levels and a good night’s
sleep are all interconnected and contribute to your general well-being.

This manual is for consumer educational use only. Nothing contained in this manual should be considered, or used as a substitute for, medical advice,
diagnosis or treatment. The information contained in this manual is here to educate consumers on nutrition and supplementation that may affect their daily
lives. This manual does not constitute the practice of medical advice, diagnosis or treatment. Life Time Fitness advises users of this manual to always
seek the advice of a physician or other qualified health care provider with any questions regarding personal health or medical conditions. Life Time Fitness
recommends you consult a physician before beginning any new exercise, nutritional or supplementation program.
©2012 LIFE TIME FITNESS, INC. All rights reserved. WLCO2038

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