Behavior ChangebootcampsMindsetNutritionUncategorized

Eat This and Lose Weight

By October 13, 2010 8 Comments

Today’s story is so exciting for me to share with you.  It is an update on a past food journal that I shared with you.  The food journal came from a new bootcamper of mine who thought she was eating well, but actually had one of the worst food journals I had ever seen.  Before reading on, click here to check out her food journal before.

Okay now that you saw the ugly, what you are about to read is the beautiful.  I am so proud of Michelle, because instead of getting upset about what I wrote, she took it to heart and completely transformed herself and her diet.  She has lost 18 lbs and is at her ideal weight.

More importantly, is what is going on inside her body.  I would bet that she has increased her life expectancy at least 5-10 years (assuming she continues her new healthy habits), by getting rid of caffeine, fake sugars, other chemicals and toxins, and instead eating foods that heal the body.  What Michelle did you can do too!  You are not too addicted to change your habits, I promise you, you will feel amazing!

Here is Michelle’s story in her own words:

I was the person who wrote that food journal that Dustin e-mailed everyone about in June, with the subject heading “What to eat if you want to die early”.

I have to say I was shocked when he told me that my food journal was one of the worst he had ever seen, because I thought I was doing okay–low-calorie foods, fruits, yogurt. But now I realize that I wasn’t eating very much real food—-mostly a lot of fake chemical diet foods, a lot of caffeine, and very little protein or vegetables. Also, my favorite workout was a jump-rope routine that took me about 45 minutes to complete—all cardio and nothing else.

In June I started Fit Fun Boot Camp and changed my diet, completely giving up coffee and soda. I”ve been a coffee junkie for 15 years, but it wasn’t as hard as I thought it would be. Over the summer, I lost a total of 18 pounds and felt a lot more energetic and generally happier and more relaxed. I’m no longer doing boot camp, but I’ve changed my workout. I still do my jump-rope routine, but I time myself and try to finish it in 25 minutes instead of 45. Then I do about 20 minutes of core and other weight-training exercises that I learned over the summer. A lot of these I already knew, but I just never actually did them on my own.

Here’s what I learned since changing my diet:

1) When I’m tired, coffee does not help me—it actually makes me feel more tired over the course of the day. If I start the day with caffeine, I feel really awake for a little while, but by 2:00 I will feel like a complete zombie—more tired and unfocused than I was in the first place. Having a hot drink equals concentration to me, so I just switched to tea, or if I want a treat while reading the Sunday paper, I get a cup of steamed skim milk with a little bit of chocolate.

2) What does actually help me wake up and focus during the day is drinking lots of water. I no longer have that 2 pm feeling of needing a nap.

3) I spent a TON of money on coffee and soda that didn’t even really do anything for me and that I don’t even really like that much! It was just a habit. The first few weeks that I quit coffee, I got 100 dollar bills from the bank. Every time I had the urge to go and get a cup of coffee or a soda, I put the money that I would have spent into an envelope, and within a week, I had 50 bucks! I spent it on a new skirt from Title Nine which I wear all the time. (Dustin here: I really like this point!  How much money are you wasting on poisons?)

4) Eating better and getting physically stronger does mean that my chances of getting cancer and other diseases are reduced, and if changing my diet means my family could have me here to help them for even one or two more years, then I need to do that.

Here’s my food journal from last week. I’m sure there are still things that Dustin would change (I’m not giving up my chocolate:), but it’s much improved.

All the soups are pre-made organic, and I’m drinking water throughout the day.


Breakfast-1/3 of an Amy’s spinach and mushroom pizza (28g carbs, 14 g protein, 250 calories)

1 cup Greek yogurt w/honey

hot tea

Lunch- 4 oz. roasted turkey

low-sodium V-8

broccoli and 2 tbsp hummus


2 Milky Way minis

Dinner – 2 scrambled eggs

4 oz. roasted turkey

sliced cucumbers and 1 Tbsp hummus

Evening Snack-green grapes


Breakfast–2 eggs

1 piece whole-wheat toast with spreadable fruit

Hot tea

Lunch-1 cup lentil soup

raw broccoli with hummus

1 piece whole wheat bread


hot tea

Snack–carrots and hummus

Dinner–salad with shredded cabbage, chicken, and peppers

diced papaya

Evening snack–hot chocolate made with 1 cup skim milk and 1/2 tsp. chocolate syrup


Breakfast- 2 eggs

1 piece 6-grain toast with natural peanut butter

Mid-morning snack-apple

Lunch-11/2 cups tomato bisque

1 piece 6-grain toast

raw broccoli and carrots with hummus


Snack-diced papaya

Dinner-3 oz. roasted turkey

1 cup Greek yogurt w/honey

green beans and garlic steamed in a foil packet with a tiny bit of olive oil and salt


1 cup Greek yogurt with 1/2 cup blueberries

1 piece 6-grain toast with natural peanut butter

Hot tea

Lunch-1 1/2 cups chicken vegetable soup

raw broccoli and hummus

1 piece 6-grain toast

1 mini-Snickers (the mini, not the fun size)

Snack–carrots and hummus

Dinner-salad with chicken, peppers, and sliced almonds

Question of the Day:  Do you have any comments or questions for Michelle?  Please share below!