Eat and Get Slim!

Issue #2

Eat and Get Slim!

Feed Your Body With Great Tasting Foods to Tone and Lose Fat, Fast!

By Josh Bezoni

You are what you eat.

Have you ever heard that saying? Well, it's absolutely true.

Picture in your mind people that constantly eat unhealthy food full of saturated fats, sodium, cholesterol, and preservatives (in other words, a typical fast-food diet). Are their muscles hidden under layers of body fat? Are they constantly tired? Do they get sick all the time or frequently feel "down in the dumps"?

Very likely the answer to all those questions is "Yes."

Now, picture healthy people who nourish their bodies with precise amounts of quality proteins, fruits, vegetables, complex carbohydrates, and good fats. What's different about them? (Answer: A LOT!)

Let's say you're going to build a house. But instead of using only top-notch supplies, you end up using inferior materials-rotten wood, cracked cement, faulty wiring, and leaky pipes. You'll end up with a run-down house, right?

Well, the same thing happens to your body when you feed it inferior food. You get a run-down body-meaning you get a body that is unhealthy and unattractive.

My point is this: the way our bodies look on the outside and feel on the inside are directly related to what we eat. Period. End of story.

But here's the problem... most people don't know how to properly feed their bodies. After all, this isn't the kind of information most people actively research. And if they did take the time to research how to "eat right," they'd probably be more confused than ever. It seems every "expert" has his or her own overly complicated opinion.

But it doesn't have to be this way. Proper nutrition doesn't have to be complicated. In fact, it can be boiled down to a few very simple strategies that are easy to follow.

I'd like to share those with you now!

Oh... one more thing. Please don't make the mistake of thinking proper nutrition should take a back seat to exercise. The truth is the two go hand-in-hand. They're like wheels on a bicycle. One without the other won't get you where you want to go. (Be sure to check out the article in this issue entitled How to Start and Stick to a New Year's Exercise Plan!)

You CAN have a Slim Body if you begin feeding it with the nutrients it needs to re-shape from the inside out. With this in mind, here are some quality foods I recommend you begin choosing from and consuming every day.

Recommended Slim Body Protein Sources

Proteins are a VERY important, yet often overlooked, fat-loss nutrient. Why? Because proteins, along with resistance exercise, actually help your body change shape and become firmer and leaner. The point isn't just to lose weight. If you focus on the scales, you'll probably end up looking like a skinny fat person! Your goal should be a lean, muscular body, and protein is one of the keys to making that happen.

Here are some excellent protein-rich foods:
- Egg whites or egg substitutes - Chicken breast - Whole turkey breast - Lean ground turkey breast - Extra lean beef - Low-fat cottage cheese	- Shrimp - Halibut - Perch - Salmon - Cod	- Low-fat yogurt - Water-packed tuna - Orange roughy - Soy burger patty - Veggie lunch meat

Good Carbs Vs. Bad Carbs

Carbohydrates often get a bad rap. And it's a shame because carbs are your body's preferred source of fuel (and we all need a lot of that!). Some cells, like your brain and blood cells, are very limited in the types of energy they can use, with a strong "preference" for carbohydrates. If you've ever been on a no-carb diet and experienced that light-headed, queasy, hit-the-wall feeling, you know what I mean.

The key is to eat the right carbohydrates. Yes, there are right carbs and wrong carbs. Simple carbs are the WRONG ones. They are highly processed and stripped of their nutrient content, except for some intense calories. Examples of simple carbohydrates include soda pop, candy bars, ice cream, donuts, and processed white bread and rolls. Even though they may be tempting, these foods are the ones that spike your blood sugar then send it crashing, zapping your energy and creating a breeding ground for cravings and body fat. Limit your intake of these to your splurge meals.

Complex carbohydrates have all the right stuff. These foods are the ones that feed your body the energy it needs in a steady fashion (none of this blood-sugar roller coaster business) while also adding fiber and important vitamins and minerals to your diet.

Complex carbohydrates can be further broken down into what I like to call energy carbs and color carbs. Energy carbs are nutrient-dense turbo chargers. Whole grains and starchy foods are great examples of energy carbs. If you're looking for power and vitality, these little gems are your best bet.

Here are some great Slim Body energy carb selections:
- Whole-grain bread and muffins - Whole-grain oatmeal (not instant) - Long-cooking cream of wheat (not instant)	- Whole-grain pasta - Corn tortillas - Brown rice - Wild rice	- Baked potatoes - Sweet potatoes - Yams

On the other hand, color carbs are rich sources of fiber, but their real claim to fame is in providing phytonutrients, which are important chemicals found in plants that support a variety of health functions. A specific family of phytonutrients called anthocyanins are the compounds responsible for giving fruits and veggies their vibrant color.

Here's the real kicker though-anthocyanins also pack a powerful antioxidant punch. Different color pigments carry different health benefits. For example, lutein, an important nutrient for eye health, is found in yellow-green vegetables such as corn and peas. Lycopene in tomatoes makes them red, but it may also support prostate health. Orange carotenoids found in carrots, pumpkins, and apricots have been found to enhance immune-system function. Sulphorapane gives broccoli and Brussels sprouts their green color, but it also happens to be a potent weapon against cancer. And reddish-purple anthocyanins found in blueberries, blackberries, and plums pump up circulation and protect the brain.

Here are some great examples of tasty and healthy Slim Body color carbs:
- Dark lettuce - Broccoli - Blackberries - Blueberries - Plums - Spinach	- Red, orange, and yellow peppers - Peas - Zucchini - Tomatoes - Carrots	- Yellow squash - Tangerines - Apricots - Oranges

Good Fats

Essential fats--often called good fats--are those our bodies can't make on their own. We need to get them from the foods we eat. The problem is most of the good fats naturally found in our food supply are destroyed during processing and cooking.

These special fats are important because they play a role in virtually every function in the body and are found in every cell. Quality sources of good fats include oils such as flax, canola, sunflower, pumpkin seed, and olive oils. Good fats are also found in seafood sources like salmon and tuna, as well as in avocados and in nuts like walnuts and almonds.

To make sure you're getting enough good fats in your diet, I suggest adding a tablespoon of good oils to prepared foods, or have a serving of salmon or tuna three times a week. Alternatively, you may want to have a 1/4 cup of walnuts or almonds three times a week, a couple of tablespoons of organic peanut butter, or use a high-quality essential fat supplement like Udo's Choice Oil Blend (available at most health food stores in the refrigerated section). This oil can be mixed with fat-free salad dressing. It does wonders for the health and appearance of your hair and skin.

While snacks may not be one of the primary Slim Body food groups, they certainly are important. Healthy snacks can give you critical boosts in energy and keep your metabolism humming between meals.

But stay away from typical snacks, like candy bars and fast food. Instead, keep a sampling of these pick-me-up healthy choices close by and each snack should contain both proteins and carbohydrates:

1/2 cup fresh vegetables & 1/4 cup low-fat yogurt dip

1 cupped handful of whole-grain crackers & 1 tablespoon of
organic peanut butter (occasionally)
8 oz low-fat yogurt & 1/4 cup low-fat granola
1 Slim Body Matrix Nutrition Shake (great for a fast meal too!)
1/2 cup low-fat cottage cheese and fresh fruit
Grilled chicken (or tuna) in a small salad with fat-free dressing
1/2 tuna, chicken, or turkey sandwich with fat-free mayo

Now, of course, these aren't the only healthy low-fat foods you can include with the Slim Body Eating Program. There are many more--you should always include healthy fat sources like those found in olive oil, flaxseeds, avocados, salmon, almonds, walnuts, and so on-but it's a great list to get you started!

Don't forget that food choices aren't the only important factor to consider. How the food is prepared is just as important. Avoid foods that are fried or drenched in fatty sauces. Opt instead for natural, healthful foods that are steamed, grilled, broiled, or baked.

Other Ideas for Portion Control:

Just imagine an 8-inch plate divided into thirds. In one third is a protein serving, in another is an energy carb, and in the last third you will place a color carbohydrate. Simply combine one protein, one energy carbohydrate and one color carb from the list of Recommended Slim Body Foods. Add lots of spices for taste, and you've got a perfect meal!

(Don't forget, you can also sign up for our FREE Slim Body Coach Membership Club, at the bottom of this article, and you'll discover exactly how many calories you need to eat each day to reach your desired weight by the deadline you set. What's more, we even give you access to FREE calorie counting software so you can track your daily progress! Please be sure to register today. You'll get some valuable FREE gifts when you do-like a $20.00 gift certificate towards GNS weight loss products and a 60-minute audio weight loss class with yours truly.)

Oh, here's a little secret for making your food tasty without adding lots of calories, try either Butter Buds or Molly McButter. Both products are butter-flavored sprinkles that are great to use on pasta, potatoes, or any vegetable. Just look for them on the spice aisle of your favorite supermarket.

I love the plan of dividing your plate into thirds. It makes trying to figure out how to eat much easier. You don't need to worry with weighing your food like lots of diets recommend. Who carries around a food scale and a calorie-counting guide all day anyway?

The whole concept of portions can be tough to figure out, but if you're really honest with yourself I bet you know more than you think you do. Is one bagel serving really the size of your Thanksgiving turkey platter? Is the HUGE bowl of pasta at that family-style Italian restaurant truly only one serving? No and no.

It's important to remember that you can eat any of the Slim Body Recommended Food Choices you want (yes, I really said that!), with one hitch-do it in moderation. Remember the plate-divided-into-thirds idea and have three of those meals plus two snacks a day. (If you feel a craving coming on for something really bad like pizza, cookies, or a banana split, there's an ace-in-the-hole we haven't discussed yet-your "Splurge Meals" where you can eat anything you want for a meal twice a week! (More on this in the next issue.)

Other Ideas for Portion Control:

A portion of protein (like lean red meat, chicken, turkey, fish, or
a soy burger) should fit in the palm of your hand and be as
thick as a deck of playing cards.
A portion of energy carbs (like pasta, potatoes, or rice) or color
carbs (like tomatoes, broccoli, carrots, or spinach) should be
the size of your clenched fist.
A portion of snacks like small crackers or pretzels should be no
larger than your cupped hand.

Lots of Water!

Another very important part of this "eating program" is remembering to drink LOTS of water. How much? Before each meal or snack, drink 12 ounces of water-that's the same amount of fluid found in an average soft drink can. Then during your meal or snack, drink another 12 ounces of water. Since you'll be eating three meals and two snacks each day on the Slim Body Program, that's a minimum of 10 glasses of pure, fresh water each and every day!

Now, many people mistakenly think that drinking water will make them feel and look bloated. But, I assure you, the exact opposite will occur. You see, most men and women are actually in a constant state of mild dehydration so our bodies "hoard" water like a squirrel stores acorns for winter. But, if you begin drinking an increased amount of water for a few days (say about 10 glasses), your body "senses" this and will naturally release excess water weight--which makes you lighter.

Not to mention that water plays a key role in burning stored fat as fuel. So you may not lose fat as easily if you aren't properly hydrated. (Get my drift?) Water helps to flush out toxins that can be released when fat is burned for energy and is involved in every metabolic function in our bodies. Yet another important thing to keep in mind about water-it makes up 75% of muscle tissue.

Did you know that being dehydrated by as little as 1% or 2% of your body weight can impair both mental and physical function? (Fatigue and weakness can be symptoms of not drinking enough water.) I suggest carrying water with you while at work, play, or while exercising, and get in the habit of sipping it throughout the day.

The key is to drink water even when you're not thirsty because by the time your body "signals" you that it's thirsty, you're already too low. So put away those diet soft drinks and sugar-filled fruit juices! Instead, replenish your body with lots of pure water!

Eating 5 Times a Day? No Problem!

Now, you may be saying to yourself, "It's going to be expensive and time-consuming to prepare that many meals for myself every day!" If so, you're not alone.

Until recently, I set aside two nights each week to cook all of my meals. Once prepared, I'd keep some of this food in the refrigerator, and the rest I'd freeze in plastic containers. Each morning, I'd fill a small cooler with my frozen entrees (consisting of a portion of protein, a portion of energy carbs, and a color carb) and take them with me to work. Then, when it was chow time, I'd reheat one in the microwave and sit down to eat.

This was pretty easy to do for lunch, but it became really difficult during other times of the day. Things would get hectic and I couldn't take the time to reheat or sit down to a meal. Soon, I'd get so hungry I'd find myself frantically searching for the nearest vending machine for something... anything... to stuff in my face. And, it was almost always the wrong thing, AND I'd eat too much of it. (Ever do this?)

Then I discovered nutrition shakes. These products can't totally replace whole food, but I can tell you they have made it infinitely easier to get that frequent infusion of healthy nutrients that is so critical to your long-term, fat-loss success.

I researched high and low for products to help you lose fat and feed and nourish your body. I discovered a totally delicious nutrition shake that is so good, it almost feels like your cheating on your eating program each time you have one!

Imagine, if you can, having a rich, delicious milkshake that is perfectly balanced with 19 grams of protein, 9.5 grams of carbohydrates, and vitamins and minerals-all for 140 calories-perfect for all of us on the go. Sound like a dream? Actually it's a Slim Body Matrix (tm) shake--rich, creamy, and super EASY to prepare. You don't even need a blender. Just mix up a single-serving packet with low-fat milk or ice cold water in one of those handy shaker bottles (or mix it like pudding), and in 60 seconds you've got a delicious, nutritious alternative to those fatty snacks that can add inches to your waist and thighs.

In each high-tech Slim Body Matrix Shake you get one protein serving, one energy carb serving, and more vitamins and minerals then any one color carb serving-and it tastes like a chocolate or strawberry-banana split milkshake!

These HEAVENLY shakes contain a special protein blend designed to kick your metabolism into high gear, as well as a staged-release carbohydrate blend to deliver a smooth energy supply and keep blood sugar levels constant (a major bonus for fat loss!)--PLUS a secret blend of special fat-fighting nutrients to accelerate fat loss. To read more about Slim Body Matrix Shakes, click here.

Putting it All Together

Here's a sample daily eating plan following this super easy program:
Breakfast:	An egg white or egg substitute omelet with vegetables and a portion of oatmeal
Snack:	One Chocolate Caramel Swirl Slim Body Matrix Shake.
Lunch:	A turkey sandwich on wheat bread and a piece of fruit.
Snack:	One Strawberry Banana Split Slim Body Matrix Shake.
Dinner:	A portion of grilled fish, a baked potato and a dinner salad.

Slim Body Eating Program Summary

1.	Choose foods from the Recommended Slim Body Foods section above.
2.	Eat three meals a day and two snacks.
3.	For each meal, eat one portion of protein, one portion of energy carbs, and one portion of color carbs. Add one tablespoon of healthy oil to your food each day. (Or you can replace a meal with a Slim Body Matrix Shake.)
4.	Drink at least a 12-oz glass of water before and another during your meal or snack. Sip on water throughout the day, especially when you work out.
5.	Love the food you eat-or you won't stay on the program for long!
6.	Use the Supplement Success Kits to help you get better results from the Slim Body Eating Program. Visit www.global-nutrition.com for details.
7.	Have two 60-Minute Splurge Meals a week.

In closing, as a parting gift for you I've created a link below that will take you to a daily Slim Body Eating Program Chart so you can easily plan and track what you are eating each day. After all, if you fail to plan, you plan to fail. This is never more true than when it comes to losing weight and getting in the best shape of your life!