Part 2: Creating New Habits

This part will address the different foods that we are going to cut out, and the foods that will replace them


It is possible to lose weight while having a bad diet and eating a lot of junk food, and it is pretty simple as well, yet i'm very much against it.

If you are just interested in losing weight, following the caloric guidelines and macros will do it. I've seen people that eat mcdonalds everyday and maintain 6-pack abs just by following their caloric restrictions and macros. Yet I do not support it.

By eating junk food you will have less energy, constantly feel hungry, your immune system will be deprived and you will be more prone to injuries. It will also be very likely that you will gain all of the weight back eventually. I can list all the reasons to avoid junk food and maintain a healthy diet but that will be enough to fill a book with. 

There are no shortcuts to a healthy body.

Keep on reading if you want to learn how to lose weight/improve your fitness it the right way.

Let’s talk about Animal Products:

“Eating meat and other animal products may be associated with weight gain (even after controlling for calories), a shortened lifespan, and other negative effects. Meat also contains a high amount of saturated fat, to trans fats, sulfur dioxide arachidonic acid, and heme iron. Meat, fish, dairy, and eggs may also increase our exposure to dietary antibiotics, industrial toxins, mercury and other toxic heavy metals, advanced glycation end-products (AGEs), cadmium, xenoestrogens in fish, and estrogenic meat carcinogens.

A plant-based diet can detoxify the body of these pollutants. Even just a step towards eating more plant-based might lengthen lifespan.

Contrary to popular myth, vegans have healthy bones and higher blood protein levels than omnivores. Most vegans get more than enough protein. In one study, within a matter of weeks, participants placed on the plant-based diet experienced improvements in blood pressure, cholesterol and insulin levels, insulin resistance, and C-reactive protein levels.

Vegans may have fewer nutrient deficiencies than average omnivores while maintaining a lower body weight without losing muscle mass. Those eating plant-based diets appear to experience enhanced athletic recovery without affecting the benefits of exercise. The arteries of vegans appear healthier than even long-distance endurance athletes and those on low-carb diets.”–


I’m sure a fair amount of you have stopped reading after that line about reducing the animal products. But for those of you who are serious about your goals, let’s read on.

The biggest argument I see in favor of animal products is that it is necessary to have meat/milk/fish/etc. in order for the body to have a healthy level of iron and protein.

Where do I get my Protein from?

protein 1.jpg

Great protein sources:

  • Lentils

  • Beans

  • TVP / TSP

  • Tofu

  • Veggie ground (Gardein / Yves)

  • Veggie burgers patties (Gardein)

  • Black bean burger patties

  • Chickpeas

  • Edamame

  • Legume pasta (lentils, beans, soy…)

  • Quinoa

  • Chia seeds

  • Soy beans

  • Seitan

  • Tempeh

  • Flax seeds

  • Soy milk

  • Protein powder

  • Hemp hearts

  • Buckwheat

  • Spirulina

  • Maca

  • Nuts

  • Seeds

What about Iron?


What should I supplement?

Vitamin D sources

  • Portabello Mushrooms (375 IU)

  • Sunlight! It’s calorie free

Since we don’t get enough sunlight most of the year, I recommend supplementing vitamin D.

Vitamin B12

This essential vitamin once occurred naturally on the surfaces of potatoes, beets, and other root vegetables, but the move away from natural fertilizers has caused it to disappear from our soil.

Most dairy free milk is fortified with b12, some nutritional yeast and sea weed products also contain vitamin B12.

I strongly recommended supplementing vitamin B12.

Let’s talk about Dairy:


The biggest argument I see in favor of dairy is that fact that it gives you Calcium. 

Adults need 1000mg of calcium/day. Here are some foods that have

more calcium than a glass of milk (305mg)

  • 2 Cups of Broccoli (360mg)

  • 1.5 Cups of Cooked Spinach (360mg)

  • 1 cup of Non-dairy fortified milks (~300mg)

Now here are some foods with trace amounts of calcium:

  • 1 Orange (50mg)

  • 1 cup Beets (164mg)

  • 1 cup cooked collard greens (266mg)



When it comes to my clients, I really don’t think anyone cares about calcium. When I say no dairy, you all fear the loss of cheese. There are a number of things you can use to replace cheese.

On your sandwich

  • Hummus

  • Mustard

On your salad

  • Nutritional Yeast

  • Crumbled or seasoned tofu

Or hereʼs a thought, skip the cheese altogether. You wonʼt die, I promise. 


People are very reluctant to give up dairy so if you want some food for thought:







Almond milk, soy milk, hemp milk, oat milk, coconut milk, cashew milk, flax milk, hazelnut milk, rice milk, quinoa milk.

With so many options to choose from, one will fit you for sure.


Let’s talk about Added Sugar


I’m going to give you 10 reasons to stay away from added sugar. For full details go to:

  1. Added Sugar Contains No Essential Nutrients and is Bad For Your Teeth

  2. Added Sugar is High in Fructose, Which Can Overload Your Liver

  3. Overloading The Liver With Fructose Can Cause Non-Alcoholic Fatty Liver Disease

  4. Sugar Can Cause Insulin Resistance, a Stepping Stone Towards Metabolic Syndrome and Diabetes

  5. The Insulin Resistance Can Progress to Type II Diabetes

  6. Sugar Can Give You Cancer

  7. Due to its Effects on Hormones and the Brain, Sugar has Unique Fat-Promoting Effects

  8. Because it Causes Massive Dopamine Release in The Brain, Sugar is Highly Addictive

  9. Sugar is a Leading Contributor to Obesity in Both Children and Adults

  10. Sugar Raises Your Cholesterol and Gives You Heart Disease.


Allowable Sugars:

Consume nature’s sugars. You can eat ANY raw fruit and instead of sugar you can put maple/agave in your tea or if necessary, coffee.              


Let’s talk about Alcohol


You want my real opinion on alcohol? Stop being weak and just give it up, you’re not going to die. Take up meditation or walking if you’re stressed. Turn the TV off two hours earlier if you can’t sleep. 

Because most of my clients are parents, I can point to the fact that most of you have gone dry for 9 months so the same way you said,

“no, Iʼm pregnant” say “no, Iʼm doing a 21-day challenge. “

For those of you who will spend your time trying to find articles about why alcohol is good for you so you can drink, please do not bother to show me, just disqualify yourself and continue to do your own thing. For those of you who will ask me why we have a no alcohol rule, I’ll give you a short answer. One of the livers main functions is fat burning but it can’t do that if it has to metabolize the alcohol you are drinking.

Let’s talk about Carbohydrates:


Okay, here we go. Carbs aren’t bad for you. Overconsumption of ANYTHING is bad for you. Low-quality carbs, even in moderation are bad for you. So I will make this very simple.

  • No bread

  • No cereal

  • No wheat flour 

  • No white rice 

  • No white pasta 

  • No juices

You do however, have a lot of great options for good carbs and here are some examples:

  • Sweet Potatoes/yams

  • Quinoa

  • Brown Rice

  • Buckwheat

  • Legumes

  • Steel Cut Oatmeal

  • Whole wheat pasta/Protein pasta

  • Sprouted bread

The biggest resistance I get is with breakfast cereals. Here are 10 reasons why cold breakfast cereals are bad for you.

Why Are Breakfast Cereals Bad for You?

1. Extrusion Process

Breakfast cereals go through an extrusion process. This manufacturing procedure that makes all the oʼs, flakes, biscuits, and other shapes of cold cereals, destroys the fatty acids and vitamins in grains and alters the structure of amino acids, making them toxic.

2. BHT (Butylated Hydroxytoluene)

This common additive is used to prevent oxidation in a wide variety of foods and cosmetics and is listed by the National Toxicology Program (NTP) in 2005 as “reasonably anticipated to be a human carcinogen” on the basis of experimental findings in animals. It is also used in jet fuels, rubber petroleum products, transformer oil and embalming fluid. Moreover, Material Safety Data Sheet (MSDS) warns that BHT should not be allowed to enter the environment, can cause liver damage, and is harmful to aquatic organisms.

3. High Fructose Corn Syrup (HFCS)

HFCS is loaded with unbound fructose and glucose molecules. Studies have shown that the reactive carbonyl molecules can cause tissue damage that may lead to obesity, diabetes, and heart disease. HFCS is made from genetically modified corn and processed with genetically modified enzymes. To make matters worse, studies have recently revealed that nearly half of tested samples of HFCS contained mercury.

4. Refined Carbohydrates

Carbohydrate intake should vary according to oneʼs activity level, genetics and time of day. But if you think about it, most of us are sedentary, and should not be eating carbohydrates first thing in the morning, like that cereal. Of course, the argument is that one is fasting throughout the night and need nutrients going to oneʼs cells for energy. Yes, your cells will be ready to receive nutrients and you will be hungry. However, both healthy muscle cells and fat cells are ready to receive nutrients in the morning.

That means that only very lean people (with fewer fat cells), or those who are very active (muscle cells will uptake more of the carbohydrates) should be eating carbohydrates in the morning. The best time for carbohydrates for the rest of the average folks is after a strength training workout because muscle cells are ready to absorb carbohydrates and you wonʼt store them as fat easily.

5. Phytic Acid

Breakfast cereal grains are improperly prepared and contain phytic acid. Ancient cultures have fermented, soaked and sprouted grains before consumption because these natural methods for processing food make the grains easier to digest. These processes eliminate phytic acid, a substance in grains that binds up nutrients, preventing your body from absorbing them and making grains difficult to digest.

6. Colorants

Almost all colorants approved for use in food are derived from coal tar and may contain up tp 10ppm of lead and arsenic. Also, most coal tar colors could potentially cause cancer. Many cereals contain artificial colors that may pose health risks. In 2007, a study published in “The Lancet” indicated that some artificial food colors increase the likelihood of hyperactivity in children. In 2010, the Center for Science in the Public Interest focused on Red 40 in its publication “Food Dyes: A Rainbow of Risks,” suggesting that this dye, which is made with petroleum, contains carcinogens that speed up the development of cancerous tumors in mice. It also found that 15 percent of people experience allergic skin reactions to Red 40.


Unless a cereal has been certified organic, itʼs likely to contain genetically modified ingredients (GMOs), including wheat, corn and soy, which can wreak havoc on the immune system and lead to various health issues such as autoimmune disease, gluten allergies and more.


Some breakfast cereals contain more sugar than some donuts. A global Consumer Reports study conducted across 32 nations found that eleven popular cereal brands contain as much sugar as a glazed doughnut. This study also found that the same brand cereals in the US have as much as 15% more sugar than in other countries. Sugar is acidic and robs your body of important minerals that you need to stay healthy and energized.

9.Loaded with Pesticides

In a 2001 study, researchers measured pesticide residues in the urine of 110 children. All children had measurable levels of organophosphate (OP) metabolites – with the exception of one child. Turns out the child who didnʼt have OP ate exclusively organic produce. OP exposure in kids have been linked to attention deficit hyperactivity disorder (ADHD).

10. Sodium

Although breakfast cereals donʼt seem like it would a lot of sodium, many commercial varieties, including those with bran flakes and oat squares, contain 200 to 300 milligrams of sodium per serving. The Institute of Medicine recommends getting no more than 2.3 grams of sodium per day to keep your blood pressure at a safe level, but the average American exceeds this amount by about 1 gram. Starting your day with more than 10 percent of your upper intake of sodium makes it difficult to stay below that recommended number.

Let’s talk about water

I can’t stress this enough, water is THE most important part of your quest for improvement in your overall health and fitness. Let’s talk about why:

  • Water keeps you feeling full

  • Water is a chief component in the digestion process. (You can’t poop if you don’t have enough water in your system)

  • Water flushes out toxins to allow your liver to function better so it can burn fat

  • Water helps your brain functioning to keep you focused

How much water should you drink? Your goal should be a 2.5-3 liters a day a day but right now I understand that, you may find this goal intimidating so your goal is to start with 8 cups of water a day. The more aggressive you can be with your water intake, the better off you will be.

Some people are very reluctant to try a plant based nutrition so if you want some food for thought: (click to watch)

  1. Chocolate, Cheese, Meat, and Sugar -- Physically Addictive (link)

  2. Forks Over Knives - Can be found on Netflix

  3. What The Health - Can be found on Netflix

  4. Why We are Vegan - and Why We have Perfect Health! (link)

  5. Carl Lewis: Olympic Medals through the Vegan Diet (link)

  6. Tackling diabetes with a bold new dietary approach: Neal Barnard at TEDxFremont (link)