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Marino’s Body Shop 2012

THE MBS NUTRITION PROJECT
Effective Strategies to Increase Your Metabolism, Increase Lean Muscle, and Drop Body Fat

Welcome to Marino’s Body Shop! We are so excited to have the opportunity to work with you
on your transformation. Based on our success with previous members, we are confident that
our program will help you achieve your fitness & physique-related goals.

Over the next 60 days you’re going to implement changes in your food intake and learn the facts
about proteins, fats and carbohydrates. It is our goal to teach you the science behind food, give
you strategies to dine out and learn to incorporate healthy food into your lifestyle. This is NOT a
diet program. It is a new way of looking at food and finally winning control over the foods you
eat.

Twice a month, there will be FREE lectures with The Shop Dietitian to discuss topics like: the
benefits of fiber, the TRUTH behind carbohydrates, supplements, food combinations to keep
you full, and various others topics to aid in your success. One-on-one appointments with the
dietitian are also available for an additional fee.

Understand that it is up to you to put the wheels in motion and to implement the strategies;
however, we are here to support your efforts in any way necessary. Please feel free to email or
call us if and when you have questions.

We can’t wait for you to experience the changes to come!

Your Coaches,

Chris Marino, MS, CSCS Rachael Sokolic, MS, RD, LDN
(610)716-2303 (215) 868-5095
Cj_marino@verizon.net rlsokolic@yahoo.com

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Results Tracker

Baseline Goal for 60-days Actual 60-days
Date

Body Fat %

Chest (in)

Waist (in)

Hips (in)

Thigh R (in)

Thigh L (in)

Weight (lbs)

1-Mile Time

Category Women Men
Essential Body Fat 10-12% 2-4%
Athletic 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese ≥32% ≥25%

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Nutrition Plan

“You can’t out-train a poor diet” – Mike Boyle, Boston-area Strength Coach

The truth is exercise alone, no matter how perfect the program, will only produce minimal
change to your body composition without the accompaniment of a sound nutrition plan. Of
course you’ll experience improvements in strength & stamina, but will you look better in your
jeans? Will you go from a muffin top to a low fat muffin top? Nutrition is 70% of the equation
and the hardest part to conquer. Most of us can push our bodies to the limit, but saying no to a
cupcake or a bag of potato chips proves to be much more difficult.

Optimal results will be achieved by committing to your new lifestyle 80-90% of the time. Think
about it this way. How do you determine the 80-90%? If you eat 6 times per day, that’s 42
feeding opportunities per week. In order to achieve the results you desire you need to be on
target for at least 34 of those meals. That gives you 6 to 8 opportunities to relax around your
food and actually enjoy the foods you want. Can you manage that? A glass of wine here and
there, pizza on Friday night is okay. It’s not a green light to binge, but rather an opportunity to
eat your favorite foods without the guilt.

Know the FACTS

 Calories are units of energy…..period
 1 gram carbohydrate = 4 calories
 1 gram protein = 4 calories
 1 gram fat = 9 calories
 1 pound of fat = 3500 calories
 Macronutrients: carbohydrate, fat and protein
 Micronutrients: vitamins and minerals
 RMR: resting metabolic rate: the amount of calories YOUR body needs at rest for basic
life function
 Glucose: your brain’s primary source of fuel
 Gluconeogenesis: the creation of NEW glucose from your protein stores (muscles)
 Ketosis: a state of elevated ketones in your body due to deplete liver glycogen stores
 Things that affect your nutritional needs:
1. Activity level: what you do on a day to day basis
2. Exercise: both frequency and intensity
3. Age
4. Gender
5. Height
6. Weight
7. Digestion: yes, you need energy to digest your food

Can you increase your metabolism? Yes, by increasing your lean muscle mass….yes, by
lifting weights!

What happens if I cut too many calories? Say hello to your new spare tire!

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What Do I Do Next?

Knowing how many calories, proteins, fats and carbohydrates your body needs is the 1st step.
Prior to the start of this challenge, we took important data to configure YOU’RE specific needs.
Based on these facts, we can start to plan meals (or feedings) in order to achieve your goals.

There are a few RULES that we must discuss before moving forward:

Rule #1: Eat within 1 hour of waking up:

Mom always said breakfast was the most important meal of the day, and she was right.
Breakfast is potentially the best “thermogenic aid”. Think about how long your body has gone
without fuel if your last feeding was at 7PM and you wake up at 5AM. That’s a 10 hour fast!
And if you wait until 9AM to eat, or even later, that could end up being a 14-18 hour fast.
Following 8-10 hours of fasting, your body requires a stimulus to get internal processes working
optimally. Studies have shown that people who eat breakfast regularly lose more weight than
those who wait until later for that first meal. The best way to maintain your body fat is to NOT
feed your body. If you can’t eat that early, try making a protein smoothie or eat something
“light” like a Greek yogurt. Eventually, your body will respond by sending you stronger hunger
signals in the morning. A balanced breakfast optimally is a low fat protein with complex, low GI
carbohydrate for energy. Unfortunately, some fall short and grab cereal or worse yet, pastries.
At this point, something is better then nothing, but know the goal is a protein and carbohydrate.

Rule #2: NEVER feed without a FACE

Face foods = protein foods. If the food had a face, or came from a face, it’s a protein.
Animal Proteins:
Chicken: lays an egg = protein
Cow: makes milk, which makes cheese, yogurt, cottage cheese = protein
Pig: pork tenderloin = protein
Fish: fish sticks = protein
It’s an easy way to determine if you have your protein with your feeding. Ask yourself, “where’s
my face?” If you have it, the rest is either a carbohydrate or a fat. It’s important to remember
that animal proteins contain saturated fats, which are NOT heart healthy. So choose proteins
that are white over red for a lower saturated fat option. The ONLY animal protein that contains
NO saturated fat is egg white. Egg whites (albumin) are the most biologically available protein,
meaning it’s the most easily absorbed.

This theory only works if you’re not a vegetarian. Vegetarians have to plan carefully to not only
consume adequate complete proteins, but to also get adequate B-12. If you’re a vegetarian, we
will work with you individually to develop meals. The good thing about vegetarian proteins is
they tend to be low in fat and saturated fat.
Examples of vegetarian proteins:
Nuts and nut butters
Edemame
Tofu
Tempheh
Beans

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The other benefit of feeding with face foods is blood sugar stabilization. When we eat
carbohydrates alone, our blood sugar levels spike and drop very quickly, which could lead to
additional hunger signals. Eating cereal for breakfast, without enough protein to balance the
carbohydrate, could leave you hungry within 60 minutes of finishing. Add some nuts and a side
of Greek yogurt, now gives you the protein/carbohydrate balance you need for satiety and
stabilized blood sugar. A complex meal like that will leave you feeling fuller for longer. We
recommend a 2:1 or 3:1 carbohydrate to protein ratio at every meal. This will be mapped out
for you when you receive your individual calorie profiles. The protein and fat act like
gatekeepers in the gut: they slowly let the carbohydrates into the blood stream.

Rule #3: Eat every 3-4 hours after your 1st feeding, even if you’re not hungry!

The key is to NEVER get hungry, because when you do, it’s harder to make smart decisions.
Case in point: have you ever gone food shopping when you’re hungry? How many tubs of ice
cream end up in your cart that you wouldn’t normally buy? Hunger will drive us to make
unhealthy decisions since we are trying to satisfy a basic carnal survival mechanism. We might
stop at a fast food restaurant, pick up a pizza for dinner or eat that extra piece of cake because
our bodies are telling us, “You don’t have enough fuel in the tank to fight off that Saber-tooth
tiger that’s waiting for you around the corner”. It sounds archaic, but we have basic survival
mechanisms built-in to protect us from danger. If we enter a “fight or flight” situation, we need
glucose to produce energy to either fight or flee. If our blood sugars have dropped due to not
eating, and we need a quick source of energy, our bodies have to find glucose from another
source. This is an overly simplified explanation to a rather complex biochemical process.
Bottom line: by feeding every 3-4 hours, we ensure adequate glucose stores. So feed, even if
you’re not hungry!

Rule #4: Eat Breakfast like a Queen, Lunch like a King and Dinner like a Pauper

This is possibly the hardest rule to follow since most of us eat a larger dinner. But why is that?
Are we starving when we get to the dinner table because we haven’t fed enough during the
day? Was our afternoon feeding pure carbohydrates? Isn’t lunch supposed to be a salad if I
want to lose weight? Did we wait too long to eat? Is dinner the finale of the day and we want
to enjoy it with our families? Whatever the reason, by decreasing the amount of energy
consumed as the day progresses will ensure we have just enough energy to get us through the
sleep cycle.

This is also a rule where we have to get creative with menu planning. A Pauper meal doesn’t
have to be small in volume…..it can be quite large based on the principle of Volumetrics.
Volumetrics is the idea of eating low energy dense food to help you feel full. For example a 400
calorie Volumetric meal could be:
o 4 ounces chicken = 120 calories
o Large green salad with tomatoes, cucumbers and green peppers, dressed with
mustard vinaigrette = 60 calories
o 2 cups steamed broccoli sprinkled with Parmesan cheese = 75 calories
o ½ large baked potato = 145 calories

That’s a lot of food for 400 calories! Compare that to a slice of pepperoni pizza. Just one slice
has the same amount of calories as our Volumetric meal. Which would you rather have? Which
would make you feel fuller longer?

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Throughout the 60 Day Challenge, we will discuss these types of strategies in our meetings. At
the end of this manual is also a list of books that will aide you in meal planning based on these
methods.

How Do I Know What I’m Eating?

There are 2 methods we practice here at The Shop: tracking and mindfulness. Tracking is simply
that: tracking your intake via pen and paper or using an app/website to help you. There are
several applications you can download that will help you stay on point. Here are some choices:

www.dailyburn.com
www.livestrong.com
www.sparkpeople.com
www.myfitnesspal.com

Research shows that those who track their intake, either manually or through a website, are
much more successful then those who do not. Weight Watchers made this famous with their
point system. What they neglected to add was the ratio of proteins and carbohydrates for
satiety. They also now promote fruit as being ZERO points. The last time I checked, a large
banana had about 120 calories….how can that not be counted?

Tracking your food may be annoying, but how else are you going to know what you eat? Is it
something you have to do forever? No, but until you have an idea of what your food equals in
terms of energy, it may be helpful to know the nutritional value of your food. It also keeps you
honest. The handfuls of M&M’s you grab from your officemate’s desk, count. The meal you
finished because your child didn’t, counts. The food you consume while tasting your gourmet
meal, count. These tiny treats can add up to an additional 900 calories a day, but because we
didn’t mean to eat them, we don’t think the calories count. But they do!

The other theory is called Mindful Eating or Intuitive Eating, which is more of a psychological
approach to eating which has been used to treat morbidly obese patients, eating disorder
patients, self proclaimed “carb addicts” and many others. Simply stated, mindful eating is being
aware of what, where, when and why you’re eating. Paying attention to tastes, textures and
smells. Sitting down without distractions to eat your meals. Listening to your internal cues to
identify fullness and hunger. Not attaching good or bad to your food. Too often we ignore our
own cues and or have a difficult time identifying true hunger and true fullness. Some may say
that when we eat due to emotional reasons, we are not eating mindfully. We will spend one
lecture on Mindful Eating since it is rather in depth and requires thought beyond these pages.
We will also recommend books and websites on mindful eating that may help identify the REAL
reason we eat.
Example:
“I had a really bad day at work. My boss is a jerk. Then I got a flat tire on the way home. When
I got home, the dog peed on the floor. I’m not really hungry so I’m just going to watch TV. I
wonder what’s in the freezer. I have a ½ gallon of ice cream. I’ll just have some of that”. By the
time you realize it, the ice cream is gone and now you feel bad about yourself, and figure you
already blew your diet so let’s see what else is around. Sound familiar?

Should you chose to follow the Mindful Eating approach, please schedule a session with The
Shop Dietitian to discuss in detail as these principles can be very complicated and difficult to
navigate without help.
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Other Things to Consider

Because you haven’t had enough! There are other basic principles you should follow in order to
achieve your goals.

Principle #1:
EAT FEWER CALORIES

This is the first and the most obvious principle for physique transformation. There are no ifs,
ands, or buts about it…if you consume more calories from food than you expend through
activity you WILL gain weight. This is the law of thermodynamics. IMPORTANT: There is a fine
line between eating less and eating enough. Many people who are told to eat less end up
consuming too few calories to sustain their optimal internal function (resting metabolic rate),
especially when you introduce vigorous exercise. This is what causes weight fluctuations when
dieting. Eat too few calories and you end up GAINING weight and worse of all, gaining FAT!

The QUALITY of your calories counts too. Eat all carbohydrates and look one way. Eat all
protein and look another. Eat all processed food, feel one way. Eat all natural food, feel
another. Simply stated, it’s a numbers game; however, the quality of those numbers makes a
huge difference.

Example:
You can buy a shirt from Target for $10. It will keep you covered up and it may even look nice.
But put it through the wash a dozen times, and it no longer looks or feels good. It may even
have fallen apart.
Buying a shirt from Niemen Marcus will cost you a pretty penny; however, it makes you look
incredible. It feels soft against your skin. The material is high quality. It requires a padded
hanger. You’ll have that shirt forever.

The Target shirt = processed food
The Niemen’s shirt = natural food.
Both will feed you, but one is far superior in quality.

Principle #2:
CARBOHYDRATES ARE NOT THE ENEMY

They are not the enemy, but not all are created equally! Simple carbohydrates (think: box,
bottle, and bag) breakdown quickly, enter the blood stream and leave you feeling hungry. If it
comes in a box (certain cereals, cookies, cakes), a bag (chips, pretzels) or a bottle (soda, juice,
alcohol) consider reducing them significantly from your intake.

Food for thought:
 Limit “white” products: white bread, white pasta, white rice, etc. These products have
been stripped of all the good nutrition and fortified with chemicals.
 Don’t drink your calories: No juices, no regular sodas, and no sports drinks. All of these
products are simply flavored sugar water. Beware of 100% fruit juice. It takes 3 oranges to
make an 8 ounce glass of orange juice. You do the math.

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 Choose LOW Glycemic carbohydrates: Usually full of fiber, low GI carbohydrates breakdown
slowly, helping you feel fuller longer. High GI carbohydrates that cause a fast and significant
rise in both glucose and insulin result in greater storage of glucose (sugar) as fat.
***Glycemic Index, which rates food based on how they affect blood glucose and consequently insulin
levels. See Appendix A.

FACT ABOUT GLUTEN:
A growing number of people are finding that they are intolerant of grains: wheat, rye,
barley, oats and spelt. Celiac Disease is the inability to process any type of gluten (which is
the protein found in grains) and can be diagnosed through a simple blood test. Although
the majority of people do not have Celiac Disease, there are various levels of intolerance to
gluten. If you have intolerances to gluten, you may experience an allergic reaction resulting
inflammation, rashes or bouts of IBS: Irritable Bowel Syndrome. There are no tests for
gluten intolerance. The best way to determine if you have an intolerance to gluten is to
eliminate all gluten and slowly reintroduce foods to determine their effect.

Principle #3:
EAT MORE FIBER
Optimizing fiber intake is a trade secret amongst celebrity weight loss experts. Studies have
found when you consume up to 50g of fiber per day; you tend to consume fewer calories,
therefore, losing more weight. Because fiber adds bulk to the diet it keeps you fuller,
longer. 50g of fiber is a lot of fiber, so we recommend between 25g and 35g per day.
Adding both soluble and insoluble fiber*** will help you feel full AND keep your bowels
clean. A healthy bowel will “go” after every meal. Daily bowel movements are a sure sign
that you’re consuming adequate fiber. If you “go” less frequently, consider discussing this
with your doctor.
IMPORTANT: If you increase your fiber without increasing your water intake, you will
experience a reverse effect: constipation. Make sure you’re consuming a minimum of 64
ounces of water a day!
***See attached list of fiber sources.

Principle #4:
EAT YOUR FRUITS and VEGGIES!

Aim for more than 5-9 servings of fruits and vegetables daily. Vegetables not only provide
the bulk of our vitamins and minerals, but they are an excellent source of fiber and they
help buffer the highly acidic diet that most of us consume. Balancing pH (i.e. acid/base
balance) helps to prevent bone loss, and facilitates the healthy function of most internal
systems.

There are some vegetables that have a higher nutritional value then others, specifically dark
leafy greens: spinach, kale, collard greens. The rule is: the darker the vegetable, the higher
the nutritional value. There is a downside to increased vegetable consumption: gas. If you
experience gas, try digestive enzymes like papaya and bromelain to help decrease your gas.
Another option is Bean-O.

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CAUTION:
If you are taking blood thinners for a cardiovascular condition, do not eat dark leafy greens.
They are high in Vitamin K which can further thin your blood and cause you to hemorrhage.

Because all fruit is digested as sugar, make sure you consume with a lean protein source.
Apples with peanut butter or cheese will help stabilize your blood sugar. We recommend
no more than 2 medium sized pieces daily.

Are all fruits and vegetables made equal? It’s currently believed by many “alternative”
health experts that conventional agricultural practices have diluted the nutrient supply in
our fruits and vegetables to the point that it would take 5-9 servings to consume the same
amount of vitamins and minerals that we could get from 3-5 servings 50 years ago. Because
there is limited research we cannot be 100% sure of this.

We like to follow these guidelines:
1. Buy local produce when available. Decreased transit time guarantees fresher, more
nutrient dense products.
2. Buy dark leafy greens vegetables and dark colored fruit: strawberries, blueberries,
blackberries, pomegranate, cucumbers, peaches, tomatoes and peppers. The
option is to also buy organic produce.
3. When you can’t get it fresh, get it frozen. Frozen fruits and vegetables are flash
frozen as soon as they are picked, sealing in their nutrition.

Principle #5:
MANAGE CAFFEINE CONSUMPTION

Although caffeine can be helpful as a thermogenic aid (it can boost your metabolism and
increase the effectiveness of your workouts), excessive caffeine consumption can have the
opposite effect in the long-term. Limit your caffeine consumption to 2 cups of black coffee or
green tea daily. Remember…if you add creamer and sugar to your coffee, you’re adding
calories.

CAUTION:
Caffeine has also been clinical proven to leech calcium from bones. Be sure to continue with
strength training to help build bone mineral density. Bonus: dark leafy greens are also a great
source of calcium. Caffeine can also cause dehydration, so drink 8 ounces of additional water
for every 8 ounces of coffee.

Principle #6:
EAT ENOUGH PROTEIN

In an era when you would think we over eat protein, many of us do not get enough protein in
our diet. Vegetarians especially have difficulty consuming adequate protein, and many fall short
in consuming all the amino acids necessary for muscle recovery. Fact: muscles need both
carbohydrates AND protein for growth and repair. Adding vigorous exercise requires additional
protein. So how much do you need? The current recommendation is between .8g and 1g of
protein per pound of lean body weight. Your specific amount is detailed in your calorie profile.

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A whey protein supplement is an excellent way to get additional protein in your diet. Recent
studies have shown that people who incorporate whey protein in the form of supplemental
shakes lose more fat than those who don’t.

****See: Shake Recipes attached and Sources of Lean Protein

Principle #6:
DON’T DRINK YOUR CALORIES (except for your protein, of course )

There is NO substitute for plain water. Sugared beverages are a sure fire way to increase your
bottom line, and we are not talking about your bank account. A 12 ounce can of Coke has 140
calories and 39 grams of sugar! That’s almost 10 teaspoons of sugar! An 8 ounce glass of
orange juice has 110 calories and 26 grams of sugar. That’s 6.5 teaspoons of sugar (even though
is 100% juice). Here’s an experiment to try at home. Look at a food label of your favorite juice.
Locate the grams of sugar. Divide that number by 4. That will give you the number of
teaspoons of sugar! Natural or not, it’s still sugar.
Example:
If you drink 1 glass of OJ at breakfast, a regular soda at lunch, and a glass of wine at night. That’s
equivalent to……38.5 pounds a year!!!!!!!

We recommend at least 64 ounces of water every day; however, many of us walk around
dehydrated so ideally, 96 ounces of water per day is best.

Diet sodas and other artificially sweetened beverages should be limited due to the artificial
sweetener. One a day should be ok, but if water is an option, choose it.

What about alcohol? Aren’t 1-2 glasses a day good for my heart? Actually, 2 servings of RED
wine per day have been clinically proven to aid in lowering cholesterol. But here’s the catch, if
you miss the 2 glasses on Monday and Tuesday, you cannot drink 6 glasses on Saturday! Also,
having to account for between 200 and 300 additional calories from wine or other alcoholic
beverage will be counterproductive for body composition change. Additionally, current health
recommendations for alcohol are no more than 3 drinks a week for women, and 1 drink a day
for men.

Food for thought:
Alcohol goes through the same metabolic process as fat. So the next time you bring a martini to
your lips, think of it as liquid Crisco!

Please understand that we do not expect you to give up your cocktails. We do ask that you
factor those calories into your daily requirement so you can still achieve your goals.

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Principle #7:
ADD GOOD FATS TO YOUR DIET

Unsaturated fats have been found to actually enhance body fat loss. Try adding ½ tablespoon
each of extra virgin olive oil and flax seed oil daily with your evening meal. Spread it over your
vegetables or a salad. Coconut oil and Grapeseed oil are also becoming popular for cooking.

Most importantly, consuming poly-unsaturated omega 3 fatty acids in the form of wild-caught
fatty fish 2 to 3 times weekly (more on this in a bit) has been shown to aid in raising your HDL, or
your good cholesterol.

Other options such as avocados, walnuts, and almonds will provide you with heart healthy fats.
But remember, they are also very calorically dense, so watch your portions. A ¼ cup of almonds
has 190 calories!

SUPPLEMENTS

Everybody always wants to know what they can “take” to speed up the process. Unfortunately,
there is no substitute for hard work. The diet industry is a BILLION dollar industry….why???
Because it thrives on the vulnerable and makes outlandish claims on products that we want to
believe are true. The FDA is too busy to follow all of these claims until a product proves to be
fatal. Remember the ephedra scandal a few years ago? When people die, the FDA steps in and
investigates the product. At this point, they will determine if the product is safe for consumer
use; otherwise, it is pulled from the market. So until gogi and acai berries kill someone,
manufacturers will continue to make claims about these “super weight loss foods.”

There are, however, a few supplements that we recommend for everyday health: Vitamin D,
Fish Oils, and a multi-vitamin. This is not to say that there aren’t additional products that might
aid your progress; however, these three will provide you the greatest ROI (return on
investment).

Vitamin D

Substantial evidence exists indicating that many Americans are unknowingly insufficient in
Vitamin D. One study recently indicated that 70% of our children fall into this category.
Vitamin D is important for immune function, cancer prevention, reducing your heart disease
risk, enhancing mood, improving cognition and performance, building strong bones and more.

Take up to 5000 IU Vitamin D3 weekly during the summer and 10,000 IU weekly during the
winter months. You can purchase Vitamin D3 in 1000 IU capsules at any grocery store for less
than $6.00 a bottle. The best options are sublingual drops. Although this is a Fat-soluble
vitamin and will accumulate in your cells if not used right away, the toxicity level for Vitamin D
occurs at more than 20,000 IU daily.

How do you know if your Vitamin D levels are deficient or insufficient? Request that your
Vitamin D levels are tested next time you have blood work done.

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Fish Oils

Inflammation is an underlying cause of many diseases and conditions, from heart disease to
diabetes, and obesity. Omega-3 Fats, obtained from fish oils, possess excellent anti-
inflammatory properties and have been shown to reduce fat deposition.

The benefits of taking Omega-3 Fats come from two specific variants…EPA and DHA. Anti-
inflammatory benefits come from taking between 1 and 4 or more grams of EPA and DHA
combined daily. Some nutrition experts are recommending up to 9 grams per day for highly
athletic populations. There are several dosing levels for different disease states, but for general
nutrition, taking 2000mg per day is sufficient.

Some new research has shown that Neptune Krill Oil (NKO) provides the same, if not better
benefits than taking a product containing sufficient EPA/DHA. We personally use a product
called EFA Icon by Prograde Nutrition that incorporates NKO and EPA/DHA e Shop or you can
order it online at http://www.cmarinopt.getprograde.com. It costs about $35.00 for a month’s
supply, which is what you should expect to pay for most effective fish oil products.

Another option would be to use flaxseeds or flaxseed oil, in which 1 TBS would provide you with
just under 1g of EPA and DHA. Thus, a 2 TBS per day dose would be achieve the 1-4g per day
recommendation. You can pick up flax seeds/oil at the grocery store.

If you eat wild-caught fatty fish such as Salmon, deep sea tuna or tilapia between 2 and 3
nights/days a week you can skip your supplements on those days!

Other recommended fish oil supplements:
 Nordic Naturals – Ultimate Omega
 Carlson Labs – Very Finest Fish Oil (Lemon-flavored Liquid)
 Barleen’s Fish Oil

Multi-vitamin

Everyone should plan to integrate a multi-vitamin taken daily. The benefits of taking a multi-
vitamin are dependent on whether you obtain adequate amounts of individual micronutrients
from your diet. Unfortunately, the average person’s nutrition is not sufficiently balanced to
provide adequate levels. A multi-vitamin will help provide you with essential nutrients that you
may be missing. There are a large variety of multi-vitamins available with prices ranging from $5
to $50 or more per month. Look for USP on the label: United States Pharmacopeia. The USP is a
scientific nonprofit organization that sets standards for the quality, purity, identity and strength
of medicines, food ingredients and dietary supplements. The USP’s drug standards are
enforceable by the FDA, so supplements with the USP symbol are as legitimate as prescription
drugs.

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Other Effective Supplements

There are a handful of other supplements that can be a good addition to your plan, although
they are not considered essential. They are:

 Co Q-10 – Should be used by everyone that has a heart condition
 Resveratrol – THE anti-aging supplement that shows the most promise for life-extension
 Caffeine – Stimulates fat loss and increases achievable intensity in training
 Beta-Alanine – Prevents fatigue in both Aerobic and Anaerobic activities
 Creatine – Prevent fatigue in Anaerobic activities only

Meal Replacements, Snacks, and Protein Supplements

Of course, whole foods are the preferred option when available. However, busy schedules and
poor planning are common these days and can result in poor compliance. Meal replacements in
the form of powdered drinks and bars are essential for convenience and as a back-up plan.
When looking for a Meal Replacement, ensure that it has adequate calories to constitute a meal
(i.e. 300-350 Calories) or snack (i.e. 180-200 Calories). Also, look for a product with at least 10
or more grams of protein, 3 or more grams of fiber, and less than 5 grams of sugar. Or, even
better…make your own meal replacement shake using frozen fruit, milk and whey protein
powder. We sell a great tasting whey protein at The Shop that mixes well and can be blended
into a healthy shake. Continue reading for some delicious recipes.

Pre- | Post-Exercise Nutrition

DISCLAIMER: Please check with The Shop Dietitian BEFORE you implement a pre or post
workout meal!

What you consume before or after INTENSE training can often determine whether or not you
achieve the results you’re seeking. For either gaining muscle or losing fat, you can NOT deprive
the body of calories during the 15-30 minute period post-exercise.

One study using women from youth to menopause has shown that women who replace some of
the calories they expended during intense exercise actually lost weight on that exercise
program. Unfortunately, the women in that study who did not replace their calories actually
gained fat.

What does it mean to “replace” calories? On a weight loss program we don’t exactly want to
replace all the calories we expend, but at the same time we need to provide nutrients to
facilitate optimal muscle recuperation. During an intense Boot Camp session that lasts 45
minutes you can expect to burn between 400 and 600 Calories. I recommend that you replace
150 to 200 Calories with food or drink within 30 minutes of training. Or, more recent evidence
suggests that you can consume your “workout” nutrition within 30-minutes prior to your
training session and receive the same, if not better benefits.

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Pre- | Post-Exercise Nutrition continued……..

The objective is to consume a beverage that has a 2:1 or 3:1 ratio of carbohydrate to protein.

Some good options include an 8 ounce glass of milk or “chocolate” milk, a bowl of bran-based
cereal (i.e. Special K), or, some fruit juice with about 15-20 grams of protein powder mixed in.

For convenience, we also recommend a product called “SURGE”. It is only available online at
http://www.figureathlete.com. The Wild Raspberry flavor is the smoothest and best tasting
recovery beverage available.

If you need protein powder for use in meal replacements or post-workout beverages we
recommend PROGRADE PROTEIN. It can be purchased online at
http://www.cmarinopt.getprograde.com or directly at Marino’s Body Shop. This is one of the
best tasting protein powders that we’ve ever used, and it’s reinforced with Branched Chain
Amino Acids, which have been found to further improve recovery.

Protein powder is possibly the best investment because it provides you a quick option for snacks
throughout the day. It’s convenient, and will help you satisfy the protein requirements
discussed above. Although a mix of whey and casein will provide the best nutrition, if you are
vegetarian or have digestion issues then rice, hemp or soy proteins will suffice.

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Let the GAMES BEGIN!

Now that you have your numbers, what do you do?
 Plan: come up with meals for all feedings and see how they measure up to YOUR numbers
using an app or one of the suggested websites. It’s ok if you’re over some of your
macronutrients. You’re trying to get as close as possible, but no one is perfect. Remember,
feedings do not have to make sense. As longs as you have your carbohydrates and proteins,
the combinations do not have to make sense. (see examples: Protein and Carb
Combinations).
 Food Shop: If you’re not prepared, you will not succeed. Make a master list of the staples in
case you need to pass the list off to another family member. Some food stores now have
on-line ordering and the food is delivered to your house.
 Clean out the refrigerator: If you’re starting a new journey, clean out the fridge, cabinets
and pantry of all the foods that may tempt you to go overboard. If you have no control with
ice cream, maybe it’s smart to get it out of the freezer. If you need ice cream, you’ll have to
then decide to go out and get it.
 Batch Cook: make life easier by keeping proteins cooked: egg whites, chicken, turkey
meatballs. Anything that is quick grab and go.
 Workouts: You need to plan these as well. Put them on the calendar.
 Eating on NON workout days: Decrease your intake by 250 calories. We recommend
eliminating the final carbohydrate at night and keep your Pauper Meal: Lean and Green –
proteins and veggies only.
 Pay attention to your body: If you find you’re hungry and you’re out of calories, make a
notation in your tracking and identify what was different or why you were hungry. Being
able to look back and evaluate your intake will give you guidance in the future. It also helps
identify if there are emotional eating patterns.
 Identify the emotional feeding: Being able to recognize mindless, emotional eating or
drinking is KEY for your success. When you feel it happening, STOP and work through the
issues.
 Build your support system: You’re going to need help….identify who in your life will be your
biggest supporter. Recruit them to do the 60 Day Challenge with you.
 Eat your meals without distraction: Turn off the TV and sit at the table. Pay attention to
your food.
 Do NOT sit down with a bag or a box of anything: Healthy or not, eating an entire container
of anything will pack on the calories. This is MINDLESS eating.
 Plan your “no no” foods: If you plan for these, they no longer become forbidden foods.
Make them work into your daily intake.
 Be compliant 80% of the time
 Keep it Simple: You’re not a gourmet chef. Keep your meals simple. Some clients in the
past make a menu similar to their children’s school lunch menu: Monday is chicken and
veggies. Tuesday is fish and sweet potato.
 Don’t stress out if you make a mistake, YOU can fix it: Plan on being compliant to your new
lifestyle, but if you have an episode where you overeat, just add an extra day of exercise.
DO NOT restrict your calories the next day!

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Sample Breakfast Ideas: Adjust to fit your needs: Queen Meal

 1 cup non-fat Greek yogurt + ¼ cup natural granola + ½ cup blueberries. Sweeten with
agave nectar. Have 11 almonds on the side
 1 whole grain waffle topped with 1 tablespoon natural nut butter. Served with 3 scrambled
egg whites and ¼ avocado and ½ sliced tomato
 1 turkey sausage link with 1 egg served on a whole wheat English muffin

****If you need assistance in building your meals, please email: rlsokolic@yahoo.com or bring
your ideas into Boot Camp.

Sample Lunch Ideas: Adjust to fit your needs: King Meal

 3 ounces tuna over bed of spinach greens. Add ¼ avocado + unlimited green veggies.
Sprinkle with 1 tablespoon almond slivers. Top with 1 tablespoon EVOO and balsamic
vinegar. Serve with a cup of broth based soup. This is a Volumetric principle.
 2 slices whole grain (high fiber) bread. Use hummus as a spread. Add 3 ounces grilled
chicken, roasted red peppers and 2 thin slices mozzarella cheese. Basil leaves are optional
and taste yummy!
 ½ cup cooked quinoa + ½ red peppers + ¼ cup black beans + 3 ounces grilled flank steak +
baby spinach leaves. Toss together with 1 teaspoon EVOO.

Sample Dinner Ideas: Adjust to fit your needs: Pauper Meal

***This is the most difficult for people. You can make it easier by keeping it “Lean and Green”
which is just 4-6 ounces white protein and a green vegetable. We find people are more
successful when they eliminate the starchy carbohydrate at this meal

Snacks: do not skip!

Keep in mind that snacks do not have to be wrapped in plastic. They can be a small serving of
leftovers, veggies with hummus, apple with peanut butter, or a serving of nuts. Be creative
when you snack since these meals will carry you to your larger feedings. See pages attached for
ideas.

What’s Next????
Ask questions, attend the nutrition sessions, and work hard. Changing your lifestyle is NOT easy.
Changing how you feel about food is even harder. Not using the scale as a judge is even harder.
We are here to help you achieve your fitness and physique goals. Remember, these are general
guidelines that we’ve found to work with most clients. If your fitness goals are to get ripped for
a bikini show or to survive an ultra-marathon, then we need clearly need to make adjustments.

Our main goal is to help as many people as possible change their lives. We hope we’ve changed
yours!

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APPENDIX A

LEAN PROTEINS
Cod Swordfish
Chicken breast Sushi/sashimi Tuna
Turkey breast Halibut Shellfish (crab or lobster)
Lean ground beef or Marlin Shrimp
turkey breast Cobia Lean ham
Egg whites or substitutes Wahoo Wild-game meat
Haddock Grouper Low-fat cottage cheese
Orange roughy Mahi-mahi Fat-free dairy products
Trout or salmon Flank steak Fat-free yogurt

VEGETARIAN PROTEINS
Tofu Soy foods
Tempeh Texturized vegetable Veggie burgers
Seitan protein

STARCHY CARBOHYDRATES
Cream of Rice Cereal Couscous
Baked potato (H) Steamed brown or wild Pasta (M)
Corn (M) rice (M) Whole-wheat bread (H)
Tomato (L) Jasmine Rice Rice cake (M)
Sweet potato (M) Basmati Rice Popcorn
Peas (L) Tortilla (M) Whole grains (M)
Oatmeal (M) Barley Yams
Amaranth Kidney beans (L)
***see GI handout for additional starchy carbohydrates

FIBROUS CARBOHYDRATES
Parsley Celery
*Broccoli (L) Scallions Jerusalem artichoke
Legumes (L) Bok Choy Brussels Sprouts
Fruits Hijiki Turnips
Cauliflower (L) Romaine Lettuce (L) Alfalfa Sprouts
Carrots (H) Okra Leeks
Green Peppers Zucchini (L) Arugula
Yellow Peppers Onions (L) Radishes
Red Peppers (L) Asparagus (L) Kelp
Mushrooms (L) *Spinach (L) Sweet and Hot Peppers
Cabbage (L) String Beans (L) Summer Squash
Kale Cucumbers (L)
( ) Indicates Glycemic Index (GI) Value: (H) High, (M) Medium, (L) Low

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FATS

Avocado
Sunflower seeds
Pumpkin seeds
Cold-water fish
Natural peanut butter
Low-fat cheese
Low-fat salad dressing
Low-sodium nuts
Olives/olive oil
Safflower oil
Canola oil
Sunflower oil
Flax seed oil
Coconut Oil

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ANOTHER WAY TO STAY ORGANIZED

MON TUE WED THU FRI SAT SUN
Ate breakfast
Ate at least 4 meals
Ate at least 25g fiber
Ate at least 3 servings of veggies
No more than 2 caffeinated beverages
Ate Protein Every Meal
No Caloric Beverages
Took Vitamin D Supplement
Took Omega-3 Supplements
Took MVI