Jamie Eason's Livefit Trainer: Day 21

Today, let's spend a bit more time in the grocery store with these helpful tips.

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Another day of rest? Life's simple luxuries tend to be the sweetest! Yesterday we talked about some great cooking methods. Today, let's spend a bit more time in the grocery store with these helpful tips.

  1. Read nutrition labels carefully! Like we talked about, watch out for crazy ingredients that don't come from a farm or garden. Look out for high saturated fat, and especially watch out for hydrogenated and partially hydrogenated oils!
  2. Fat-free doesn't always mean good for you. Even fat-free foods can be loaded with sugar, so don't be swayed by popular marketing buzzwords. Be careful with "fat-free," "100% natural," "no added sugar," and other catchphrases. While these options are sometimes healthful, it's always best to check for strange ingredients and high sugar or fat content.
  3. Limit packaged food. Sometimes we need to buy from a box or a wrapper. Whenever possible, try to avoid packaged foods and opt for fresh. Not all boxed food is bad, but it can easily be over-processed, drained of nutrients and packed with sugar. Stick to the land: Produce and fresh meats will be the best for your body.

Phase 1 Diet Tips

  • Eat first meal within an hour of waking.
  • Plan ahead! Designate a food preparation day.
  • Measure and weigh everything whenever possible. Purchase measuring cups and a kitchen scale.
  • Eat every three hours (usually 5 or 6 times a day, depending on when you wake up)! It's the secret to speeding up your metabolism. Be on time!
  • Drink lots of water! May have coffee & tea with Stevia or a no-cal sweetener.
  • Take a daily multivitamin. If lifting weights, you might consider taking an additional calcium supplement.
  • Take one tablespoon of flaxseed or fish oil daily. Flaxseed and fish oil actually aid in weight loss and encourages healthy bowel movements. (Mix in oatmeal or mashed sweet potato after heating food. Do not heat flaxseed.)
  • Consistency is key! If you have a day where you slip up … Don't give up! Start fresh at your next meal or the next day. You can do it!
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Female Diet for Phase 1

Breakfast
Breakfast Alternative
Lunch Alternative
Dinner Alternative
Evening
NOTE: No carbs (starch) after 7:00 PM (or about 3 hours before bedtime).
LIMIT FRUIT TO TWICE DAILY: Berries first thing in the morning and then a full citrus serving or banana after a workout with your protein shake. Carry a small apple in your gym bag at all times in case an energy slump hits!

Jamie Eason's LiveFit Phase 1 Female Diet. PDF (135 KB)

Male Diet for Phase 1

Breakfast
Mid-morning
Mid-afternoon
Evening
NOTE: No carbs (starch) after 7:00 PM (or about 3 hours before bedtime).
LIMIT FRUIT TO TWICE DAILY: Berries first thing in the morning and then a full citrus serving or banana after a workout with your protein shake. Carry a small apple in your gym bag at all times in case an energy slump hits!

Jamie Eason's LiveFit Phase 1 Male Diet. PDF (135 KB)

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