Joe's IBJF Diet “the Speedo plan”
Let’s all try to buy Colorado if possible and if you’re not recycling you’re out of the circle!
Never make yourself hungry small healthy snacks in between meals will keep you from overeating.
… With every label look for fat free or low fat and sugar free or reduced sugar. No regular potatoes of any sort for the entire 31 days oh the pain! only yams or sweet potatoes, any oatmeal is good, walnut oil for stir fry cooking, olive oil is heart healthy and good for you. Everyone will eat one whole fresh pineapple per week - great for digestion a little with your three main meals not the snack meal, add quinoa to your diet (fantastic, Whole foods deli has a great quinoa dish) everyone must drink three glasses of organic fat free milk every day – substitute for fat free soy if you need to, Spry Sugar free gum with xylitol - good for your teeth at whole foods - this will help with sweet cravings, everyone buy a giant bag of pumpkin seeds at King Soopers (great high protein sweeping fiber), go to whole foods and buy the 1.5 liter waters and drink one entire bottle per day – on red rocks fitness days drink two of them refill your bottles part way and freeze then fill it up for the next day. I like electrolyte enhanced water also at Whole foods. Everyone buy a green food powder supplement, from vitamin cottage go buy a the multi vitamin “VIT-MIN 100” by “NOW” you take one in the morning and one at night. Whole foods has some killer hummus (I love the green chili one) with whole wheat crackers or pita chips, a sugar free high protein drink at least once a day
Cheese may not be a "health food," but when you choose the right type and eat it in moderation, cheese can easily fit into a healthy diet. Here are some guidelines for finding a healthy cheese and a few cheeses to try.
Low-fat cheeses
While typical natural cheeses like cheddar are about 30% to 40% fat, cheese from skim or partly skim milk have fat contents between 7% to 15%. Harder cheeses usually contain more fat than soft cheeses, but you can cut back on your fat intake by choosing brands labeled "low fat" or "fat free." For soft cheeses, look for cheeses made from skim or part-skim milk. Natural cheese may have a higher fat content than processed ones, but even so, you're better off with natural cheeses, which contain more nutrients and fewer additives than processed cheeses.
HERE WE GO BABY!!!
It’s only 31 days of your life, stay strong and remember that there are at least 1000 of us joining you in this most difficult part of our fitness journey. The benefits may go way beyond 31 days when you apply many of these rules to your everyday food choices.
This will be a simple do and don't diet and not one that requires a chef and mucho money, I have included some reasons for the food choices and the health benefits. Most of you already know these benefits but with all of RRF joining YOU in this trek you will have the support and motivation of our group.
Don't worry so much about pounds either as RRF will convert fat into muscle which weighs much more than the fat you will be replacing. Please commit to at least two red rocks workouts per week for this period and when you are on a non RRF day do at least 30-40 minutes of intense cardio every day whether it is at the gym, throwing and catching a Frisbee, riding a bike or whatever your favorite exercise is. There will not be a rest day this month! Stay active even if it is just a fast paced walk. Everyone needs a buddy for comparison, support, working out, staying focused, and staying true to your diet. We might repeat this every three months or so, find your favorite foods and diversify, explore your taste buds, expand your palette.
Every day you will cut an apple into sixths then you eat one sixth - fifteen minutes before your meal seeds and all. Bring a salad to work for in between breakfast and lunch and you must eat something raw (fruit or vegetable) in at least three of your daily meals. Spices are huge and healthy they will help you get through this diet USE THEM! Try for low sodium.
This is a guideline - never overeat and feel stuffed, don't eat out of a bag or a carton, remove a portion and put away the rest for later.
In the future if you make a dessert cut it into individual portions and put the rest away - if you leave a cake out it will disappear.
Do not skip a meal especially breakfast. Never make yourself hungry small healthy snacks in between meals will keep you from overeating. Protein shakes are huge and can replace a meal or snack for convenience and extra nutrition, always have a high protein drink after RRF within one hour.
Every day you need to drink 6 - 8 full glasses of water and on our red rocks days add 4 more glasses. If it is a RRF day or another big workout day a little extra unrefined sugar is ok, A LITTLE! Read the label and if there is more than 12 grams of added sugar make another choice. There will be no soda, regular or diet, no beer, nothing fried at all although extra virgin olive oil may be used to sauté foods. No white flour, no added sugar or artificial sweeteners, no creams, butter, margarine, ketchup, sweets (except a small piece of dark chocolate per day) not even one French fry (probably the worst food out there) no Starbucks (this will save you over $100.00 this month) a really good multi vitamin is crucial I take one in the morning and one at night, I like Vit-min 100 by “Now” You should buy a large bag of pumpkin seeds and take them with you everyday, great protein sweeping fiber!
Best foods: dark fruits and vegetables are usually the most nutritious - black beans, yams, avocados, all citrus fruits, blueberries, kiwi, spinach, broccoli, carrots, bell peppers, cauliflower, cantaloupe, red pears, chili peppers, cranberries, raisins, pineapple, raspberries, strawberries, dark grapes *** salmon, turkey breast, chicken breast, low sugar yogurt, fat free cottage cheese, seeds, oatmeal, WHOLE wheat bread and nuts, these are just a few many more with some descriptions listed below.
Remember never feel hungry and never feel full!!! Six small meals/snacks per day and always have sugar free gum with you, its good for your teeth and helps with cravings. Fill a large water bottle to carry with you all day for 31 days. Put in a lemon if you wish.
Yes foods:
say yes to all of these
Top of the list: black beans, blueberries, salmon, tomatoes, broccoli, spinach, flax, dried chili peppers, walnuts, almonds, (banana's only 1/2 at a time), pumpkin seeds, yams and avacados.
1. Whole grains - Wheat bread, wheat pita, Whole Wheat tortillas: excellent with black beans and avocado for an energy wrap.
2. Wheat or spinach pasta
3. Fruit – guava, blueberries, cranberries, kiwi, strawberries, papaya, watermelon, cantaloupe, apples, bananas, blackberries, pineapple, figs, prunes, raisins and cherries are best but all are good especially if the word berry is in it
4. Vegetables – beets, anything dark green and leafy is good, broccoli, Brussels sprouts, cauliflower, red and green peppers, garlic, onions, sweet potatoes, tomatoes, green peas, carrots, spinach, green onions are top’s but all veggies are good
5. Oatmeal, flavor with real maple syrup
6. Yams with real maple syrup
7. Huge benefits from dried Chili peppers, all peppers are great for you
8. Extra virgin Olive oil
9. Chicken breast skinless: Make sure that it from free range with no phosphates, antibiotics or hormones added. Free range chickens have less over overall fat and up to 25% less saturated fat, also the chicken can have up to double the omega 3 fatty acids.
10. Turkey breast skinless free range
11. Lean beef super lean free range
12. Fish - wild salmon, tuna, trout, sardines, cod, halibut, red snapper & all fatty fish The colder the water the fish swims in the higher the omega-3 fatty acid content is, also the darker the meat of the fish the richer the omegas are. Salmon is number one followed by Tuna, Black Snapper, Sardines in oil, Red Snapper and so on
13. Avocado: Rich in monounsaturated fat great for energy, Avocados are rich in vitamins and minerals needed for athletic performance. Avocados contain oleic acid, a monounsaturated fat that may help to lower Total cholesterol, lower LDL and raise HDL 14. Sugar free jell-o pudding, all flavors ... these are fantastic and you really feel like you are eating desert, try them with sugar free Voortman cookies
15. Brown rice, Wild rice
16. Spry Sugar free gum with xylitol - good for your teeth at whole foods - this will help with sweet cravings
17. Walnuts, Almonds, cashews, pecans, brazil, macadamia, peanuts only small amounts at a time Almonds: Help to balance blood sugars, help prevent the rise in blood sugars after eating and also contain antioxidants. Almonds contain Potassium and magnesium for muscles, almonds are also high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease.
18. Pineapple: fresh only or fresh frozen never the canned pasteurized version. Fresh pineapple contains bromelain, the enzyme needed to break down protein, which include possible digestion-related and anti-inflammatory benefits.
19. Low fat cottage cheese
20. All beans – black beans are best : black beans are as rich in antioxidant compounds called anthocyanins as grapes and cranberries, a very good source of cholesterol-lowering fiber, as are most other legumes. In addition to lowering cholesterol, black beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, black beans provide virtually fat-free high quality protein.
21. I can’t believe it’s not butter in the spray bottle –use just a little to flavor the yes items
22. Green tea
23. Green food powder supplements
24. Flax seeds Provides Omega-3 and Omega-6 essential fatty acids, digestive enzymes, protein, vitamins and minerals. Also contains essential fatty acids which help lower cholesterol, improve colon function, and protect the cardio- vascular system, contains polysaccharides which will help balance blood sugar levels
25. Fat free organic milk 3 glasses per day are recommended .. great protein no fat
26. Eggs: 2 eggs a day as long as they are farm fresh or free range, never cage raised, should be marked “No hormones Added” as well as antibiotic free
27. Fat free feta cheese and other low fat cheeses
28. Lots of spices – BLACK PEPPER, cayenne pepper, cinnamon, garlic, ginger, oregano, rosemary, turmeric are tops
29. 1 glass of red wine per day
30. Other Seeds, pumpkin, hemp, squash, sunflower ... seeds are absolutely great for you! bring a bag to work
31. Lower fat peanut butter
32. Good sweeteners are honey, molasses, cane juice, maple syrup
33. 1 - 3 cups of coffee per day with above sweetener
34. Rice cakes are killer, with low fat peanut butter even more killerer
35. Baked beans 97 % fat free with huge flavor
36. raw food .... fresh spinach is huge ... eat something raw for at least three of your meals
37. wheat grass juice
38. sea vegetables
39. Grains – quinoa, barley, oats, buckwheat and whole wheat
40. Buffalo burgers on whole wheat bun lots of spices, veggies and Dijon mustard
41. Soy milk
42. VIT-MIN 100 by NOW
43. white meat pork chops all fat trimmed sauteed in olive oil
44. light n fit yogurt 1 everyday!
45. seltzer water is ok ... but straight water is always the best take a water bottle to work with you, drink plenty and you will have less cravings for crap
46. you have to get some hot chili sauce at whole foods, it helps big time .. I love Schultz's (a Colorado company) gourmet hot sauce even though it has a touch of butter "you just need a little" there are hundreds of killer hot sauces out there
47. tofu
Get creative with the above ingredients and share your recipes with us all on the red rocks fitness facebook page
Share your results your struggles and triumphs
Some of my favorite healthy foods and snacks are:
1 whole wheat wrap with black beans avocado and fat free feta cheese
2 wheat pita with ground turkey breast lettuce and fat free feta top with salsa or Tabasco
3 low fat re fried black beans fold in fat free feta and dip with whole wheat pita chips
4 baked yams with grade b real maple syrup
5 sardines and reduced fat wheat crackers
6 sugar free jell-o pudding
7 salmon burgers all flavors on whole wheat (pre-made at whole foods for your grill at home) with Dijon mustard and a pickle
8 scrambled egg whites, peppered turkey breast, and fat free feta with salsa or Tabasco
9 whole wheat pita chips and hummus
10 whole wheat wrap with cucumbers, fresh spinach, shredded carrots, hummus, turkey, fat free vinaigrette
11 lemon tuna in a pouch 31 g of protein 1 g of good fat ... there are many varieties also chicken and salmon in a flavored pouch GREAT!!!
12 juiced veggie drinks from whole foods beets carrots spinach wheatgrass and so on
13 ground turkey or chicken chili ,In a crock pot: ground cooked chicken/turkey breast, black beans, boulion, onions, bell peppers, tomatoes, garlic, spices, chili pepper, green chili's, jalapenos BAM!
14 thin cut white meat pork chops NO fat sauteed in olive oil with lemon pepper and green Italian spices .. add asparagus and brown rice
15 Subway 6 grams of fat menu is HUGE
16 Fresh spinach salad, fresh baby spinach, blueberries, walnuts, avocado with KENS lite sweet vidalia onion dressing add FF feta or smoked salmon if you like
No foods:
say no to all of these:
NO FAST FOOD – if you must have fast food choose a grilled chicken salad and small amounts of low cal dressing or none at all, subway healthy choice is always a good fast food, taco bell fresco taco only 6 grams of fat, Wendy’s small chili, grilled chicken fillet sandwich without mayo or cheese If you absolutely have to eat fast food here are some good choices http://www.healthchecksystems.com/ffood.htm
The worst of the worst are 1.French fries and chips 2. Soda 3.Doughnuts 4. Baked desserts 5. Luncheon meats/hot dogs, 6. Canned soup 7. Pizza 8. Fried chicken
Check this out - if you drink a six pack of beer it's equal to eating an entire loaf of bread!
1. Refined sugar, high fructose corn syrup
2. Artificial sweeteners
3. Chips
4. Anything fried
5. Most Cheese
6. White flour
7. dark pork
8. White bread
9. White rice
10. Regular pasta
11. Sweets
12. Mayonnaise
13. Butter
14. Margarine
15. Oil
16. Candy
17. Milk Chocolate
18. Ice cream
19. Creamy sauces and dressings
20. Ketchup
21. Soda regular
22. Diet soda
23. Beer
24. Hard alcohol
25. popcorn
26. hamburgers
27. hot dogs
28. Pizza
29. Mexican Green chili
30. Chinese food
31. empanadas
32. whole milk ... use only fat free
33. canned soup
34. excess Salt
35. Sweetened drinks
36. Bacon, turkey bacon, sausage, ham
37. Steaks, prime rib, ribs, dark meat chicken or turkey and skin
38. Limit fruit juices to 8 ounces
39. Most protein bars are full of sugar and if they aren't they taste like a%$ ... check the sugar if more than 12 gr. ...nope
40. full fat sour cream use fat free
41. potatoes
RRF may never eat another French fry??? Check it out baby, worst food #2 = 203 grams of FFATT and # 1 = 2900 calories we can’t burn enough calories in one 2.5 hour red rocks session to lose either of these gems
What is a calorie? (a unit of heat equal to the amount of heat required to raise the temperature of one kilogram of water by one degree at one atmosphere pressure; used by nutritionists to characterize the energy-producing potential in food)
The worst foods in America THE COUNTDOWN
20. Chicken Selects Premium Breast Strips from McDonald’s
(5 pieces) with creamy ranch sauce
830 calories
55 g fat (4.5 g trans fat)
48 g carbohydrates
19. Jamba Juice Chocolate Moo’d Power Smoothie (30 fl oz)
900 calories
10 g fat
183 g carbohydrates (166 g sugar)
18. Pepperidge Farm Roasted Chicken Pot Pie (whole pie)
1,020 calories
64 g fat
86 g carbohydrates
17. Ruby Tuesday Bella Turkey Burger
1,145 calories
71 g fat
56 g carbohydrates
16. Macaroni Grill Double Macaroni ‘n’ Cheese
1,210 calories
62 g fat
3,450 mg sodium
15. Quiznos Classic Italian (large)
1,528 calories
92 g fat
4,604 mg sodium
110 g carbohydrates
14. On the Border Grande Taco Salad with Taco Beef
1,450 calories
102 g fat
78 g carbohydrates
2,410 mg sodium
13. Carl’s Jr. Double Six Dollar Burger
1,520 calories
111 g fat
12. Lonestar 20 oz T-bone
1,540 calories
124 g fat
10. Bob Evans Caramel Banana Pecan Cream Stacked and Stuffed Hotcakes
1,540 calories
77 g fat (9 g trans fat)
198 g carbohydrates (109 g sugar)
9. Chili’s Chocolate Chip Paradise Pie with Vanilla Ice Cream
1,600 calories
78 g fat
215 g carbohydrates
8. P.F. Chang’s Pork Lo Mein
1,820 calories
127 g fat
95 g carbohydrates
7. Chili’s Honey Chipotle Crispers with Chipotle Sauce
2,040 calories
99 g fat
240 g carbohydrates
6. On the Border Dos XX Fish Tacos with Rice and Beans
2,100 calories
130 g fat
169 g carbohydrates
4,750 mg sodium
5. Uno Chicago Grill Chicago Classic Deep Dish Pizza
2,310 calories
162 g fat
123 g carbohydrates
4,470 mg sodium
4. Macaroni Grill Spaghetti and Meatballs with Meat Sauce
2,430 calories
128 g fat
207 g carbohydrates
5,290 mg sodium
3. On the Border Stacked Border Nachos
2,740 calories
166 g fat
191 g carbohydrates
5,280 mg sodium
2. Chili’s Awesome Blossom
2,710 calories
203 g fat
194 g carbohydrates
6,360 mg sodium
1. Outback Steakhouse Aussie Cheese Fries with Ranch Dressing
2,900 calories
182 g fat
240 g carbohydrates
Hey RRF let's all do our part to recycle!
Good luck to my Red rocks fitness friends don’t forget to share all of your results recipes and comments on the RRF forum
And once again a big thank you to my sponsor hard nutrition, Richard and Dr. Bob and the entire HARD team
And thank you Hoyoul for all of your fantastic work on the RRF website
This is easier than you think, willpower baby! C’mon
