It Burns Joe Fitness - Diet

Here we go kids. You will have six meals/snacks per day.
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 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 or no 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 IBJF within one hour.

Every day you need to drink 6 - 8 full glasses of water and on our IBJF days add 4 more glasses.
If it is a IBJF 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, grape seed or walnut 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) a really good multi vitamin is crucial I take one in the morning and one at night.

Remember never feel hungry and never feel full!!! Six small meals/snacks per day and always have sugar free gum its good for your teeth and helps with cravings.
And fill a 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

  • 1. Whole grains - Wheat bread, wheat tortillas, wheat pita Whole Wheat tortillas: excellent with black beans and avocado for an energy wrap, when combined with all
    natural peanut butter and pure maple syrup (grade b or c)
    it will extend energy.

  • 2. Whole Wheat pita: with no yeast added the pita is good
    for pocket sandwiches, 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 are top’s but all veggies are good

  • 5. Oatmeal not micro-waved 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. Chicken breast skinless Chicken breast: 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.

  • 9. Turkey breast skinless free range if possible.

  • 10. Lean beef super lean free range if possible.

  • 11. Huge benefits from dried Chili peppers, all peppers are great for you.

  • 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.

  • 15. Brown rice, Wild rice.

  • 16. Sugar free gum.

  • 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 dairy – cottage cheese, light n fit yogurt.

  • 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. Potatoes baked or mashed.

  • 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.

  • 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.

  • 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.

  • 35. Baked beans.

  • 36. Raw food fresh spinach is huge.

  • 37. Wheat grass juice.

  • 38. Sea vegetables.

  • 39. Grains – quinoa, barley, oats, buckwheat and whole wheat.

  • 40. Buffalo burgers.

  • 41. Soy milk.

Get creative with the above ingredients.

My favorite healthy foods and snacks:
  • Whole wheat wrap with black beans avocado and fat free feta cheese

  • Wheat pita with ground turkey breast lettuce and fat free feta top with salsa or Tabasco

  • Low fat refried black beans fold in fat free feta and dip with whole wheat pita chips

  • Baked yams with maple syrup

  • Sardines and reduced fat wheat crackers

  • Sugar free banana cream jell-o pudding

  • Salmon burgers on whole wheat (pre made at whole foods for your grill at home) with Dijon mustard

  • Scrambled egg whites, peppered turkey breast, and fat free feta with salsa or Tabasco

  • Whole wheat pita chips and hummus

  • Whole wheat wrap with cucumbers, fresh spinach, hummus, turkey, fat free vinaigrette

  • Lemon tuna in a pouch 31 g of protein 1 g of good fat

  • Squeezed juice drinks from whole foods beets carrots spinach wheatgrass and so on

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 yoghurt.

  • Fat free cottage cheese, seeds, oatmeal, WHOLE wheat bread and nuts.

Good luck to my It Burns Joe Fitness friends.
This is easier than you think, willpower baby! C’mon!

"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, 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.
The worst of the worst are:

  • 1.French fries and chips.

  • 2. Soda.

  • 3.Doughnuts.

  • 4. Baked desserts.

  • 5. Most Lunch meats/hot dogs.

  • 6. Canned soup.

"No" Foods
  • 1. Refined sugar, high fructose corn syrup.

  • 2. Artificial sweeteners.

  • 3. Chips.

  • 4. Anything fried.

  • 5. Most cheese.

  • 6. White flour.

  • 7. Carbonation.

  • 8. White bread.

  • 9. White rice.

  • 10. Regular pasta.

  • 11. Sweets.

  • 12. Mayonnaise.

  • 13. Butter.

  • 14. Margarine.

  • 15. Oil.

  • 16. Candy.

  • 17. Chocolate.

  • 18. Ice cream.

  • 19. Creamy sauces and dressings.

  • 20. Ketchup.

  • 21. Soda NONE.

  • 22. Diet soda.

  • 23. Beer.

  • 24. Hard alcohol.

  • 25. Popcorn.

  • 26. Hamburgers.

  • 27. Hotdogs.

  • 28. Pizza.

  • 29. Mexican Green chili.

  • 30. Chinese food.

  • 31. Empanadas.

  • 32. Whole milk only fat free.

  • 33. Canned soup.

  • 34. Salt.

  • 35. Sweetened drinks.

  • 36. Bacon, turkey bacon, sausage.

  • 37. Steaks, prime rib, ribs, dark meat chicken or turkey and skin.

  • 38. Limit fruit juices to 8 ounces.

IBJF Say NO to French fries!
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 countdown:
  • 19. 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

  • 18. Jamba Juice Chocolate Moo’d Power Smoothie (30 fl oz)
    900 calories
    10 g fat
    183 g carbohydrates (166 g sugar)

  • 17. Pepperidge Farm Roasted Chicken Pot Pie (whole pie)
    1,020 calories
    64 g fat
    86 g carbohydrates

  • 16. Ruby Tuesday Bella Turkey Burger
    1,145 calories
    71 g fat
    56 g carbohydrates

  • 15. Macaroni Grill Double Macaroni ‘n’ Cheese
    1,210 calories
    62 g fat
    3,450 mg sodium

  • 14. Quiznos Classic Italian (large)
    1,528 calories
    92 g fat
    4,604 mg sodium
    110 g carbohydrates

  • 13. On the Border Grande Taco Salad with Taco Beef
    1,450 calories
    102 g fat
    78 g carbohydrates
    2,410 mg sodium

  • 12. Carl’s Jr. Double Six Dollar Burger
    1,520 calories
    111 g fat

  • 11. 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