Making the Cut (8 page)

Rule 5: Beat the Bloat—Sodium and Water Consumption

SODIUM CONSUMPTION

While you are on the plan, it is important to regulate your sodium and water consumption, as excess sodium can raise your blood pressure and slow down your metabolism. You know sodium best as table salt, but salt and sodium are hidden in all kinds of products, including packaged foods, fast foods, frozen foods, canned foods, and condiments, to name just a few.

When you eat sodium, the excess sodium is deposited just beneath the skin, where it attracts water, which is retained in your cells. This makes you look puffy and feel bloated. Not only that, but when water is retained in your cells, it impedes the fat-burning process and slows your metabolism.

You don’t have to make yourself crazy over this, because there is sodium in
everything.
Just be conscious of it, and reduce where you can. Ideally, for
Making the Cut,
I recommend ingesting under 1,000 mg a day in order to maximize your body’s fat-burning potential and lower your blood pressure. Read labels to check the sodium content of what you’re eating. Replace processed foods with fresh. Avoid prepackaged and canned foods. Be wary of salt-laden condiments; use very little soy sauce, mustard, and table salt. Go easy on dairy, and avoid processed meats (hot dogs, jerky, bologna, corned beef), miso, tofu, canned or smoked seafood, anything pickled (pickles, capers, sauerkraut), relish, ketchup, and butter.

Here are some sodium-free substitutes you can use instead: garlic, lemon, olive oil, vinegar (all types), pepper (all types), Mrs. Dash (more than 12 different types of salt-free seasonings to choose from), McCormick, and Spice Hunter. Use the following fresh and dried spices as well: basil, cayenne, chili powder, cilantro, cumin, curry, dill, garlic powder, ginger, lemon, lime, mint, onion powder, oregano, paprika, parsley, rosemary, sage, tarragon, thyme.

Diuretic veggies will also help because they contain potassium, which can help prevent fluid retention and metabolic slowdown. Spinach, lettuce, all greens (mustard, collard, beet, dandelion), parsley, arugula, watercress, asparagus, and cucumber all have diuretic qualities. So eat up!

WATER CONSUMPTION

As I’m sure you know, water aids in every aspect of body function. Particularly as a facilitator of the fat-burning process, it is a vital part of any diet and exercise program. As a general rule, men should consume 120 ounces of water daily, and women should consume 80 ounces.
^*2
But the following factors should also affect how much water you consume:

EXERCISE

If you exercise or engage in any activity that makes you sweat—and you will while
Making the Cut
!—you need to drink extra water to compensate for that fluid loss. I recommend drinking 12 ounces of water two hours prior to a workout, and another 12 ounces 30 minutes before you begin. While you are exercising, you should drink 4 to 8 ounces every 15 minutes. And when you’re finished, you should consume an additional 12 ounces within 30 minutes of the end of your workout.

ENVIRONMENT

You need to drink additional water in hot or humid weather to help lower your body temperature and to replace the water you lose through sweat. You may also need extra water in cold weather if you sweat while wearing insulated clothing. Heated indoor air can cause your skin to lose moisture, increasing your daily fluid requirements. And altitudes greater than 2,500 meters (8,200 feet) can also affect how much water your body needs. Higher altitudes may trigger increased urination and more rapid breathing, which uses up more of your fluid reserves and requires increased water intake.

CAFFEINE CONSUMPTION

Caffeine is a diuretic that can lead to dehydration. As a rule of thumb, drink 8 ounces of extra water for every caffeinated beverage you consume.

Rule 6: No Booze

Yeah, unfortunately you heard me right: stay off the sauce! Don’t get me wrong, I’m not suggesting that you teetotal for the rest of your life. But I never indulge when I’m getting ripped. Booze is high in empty calories, for which there is simply no room while you’re
Making the Cut.
Alcohol also causes water loss and dehydration; you also lose important minerals such as magnesium, potassium, calcium, and zinc. These minerals are vital to the maintenance of fluid balance, fat metabolism, muscle contraction, and relaxation.

Everything I’ve just said might be old news to you, but here’s something you probably don’t know: to add insult to injury, alcohol releases estrogen into the bloodstream. Not only does estrogen promote fat storage and inhibit muscle growth, but frequent estrogen spikes in the body have been linked to an increased risk of breast cancer.

One last thought to leave you with: alcohol abolishes inhibitions, decreases will-power, stimulates appetite, and causes poor judgment. All can spell disaster for your diet plans. You’ve found yourself at the diner at two
A.M
. ordering a bacon cheeseburger and fries—who does that sober? Certainly not you, anytime over the next 30 days. All it takes is a little discipline—believe me, if I can do it, you can too!

Rule 7: Get It in Writing

To make sure you are sticking to the plan and holding yourself accountable, you must keep a detailed food journal. This is a list of what, when, and how much you are eating. Keeping a food journal can be a huge factor in ensuring the success of your diet. It allows you to study any patterns that may emerge and helps you identify where you may be able to make more healthful changes. It will also keep you focused on and committed to your goals. Through these daily reality checks, you may discover that the diet you thought you were adhering to is not quite as strict as you’d believed. There are also websites where you can make food journal entries and have the computer calculate your calories, carbs, fats, and proteins for you. Check out www.caloriesperhour.com—it’s an excellent resource. Also visit my site, www.jillianmichaels.com.

Visualization
The technique of visualization uses thoughts and imagination to bring about major life changes. It’s simple: simply picture in your mind the object of your desire (whether it’s a situation, an event, or an image of yourself) as vividly as possible. Spend time concentrating on the image of wish fulfillment, truly believing in it as if it were already real. Be detailed and comprehensive, and be sure to include your emotional well-being in this vision as well. The reason visualization works is that your brain can’t tell the difference between a real event and an imagined one; so by using your imagination, you can create positive experiences that improve your self-image and your skills, help you release worry, realize your goals, and so on—the possibilities are endless. You can now create an image of your body that fits your genetic type and potential. It must be a vision that you can believe, not one that will be out of reach. For example, I’m never gonna be able to slam-dunk like Shaq—I’m five foot two, for godsake; but it doesn’t mean that I can’t play one hell of a mean basketball game. I will be the best player that I can be, and at the end of the day
that’s
what counts. Your imagination can be the source of your fear, but it can also provide the remedy. By harnessing the power of your imagination and practicing visualization techniques, you will make your mind work for you, not against you.

FOOD JOURNAL: Make 30 copies of this page, or use this format in a notebook to record what you eat, when, and how much.

Date:__________________________

Breakfast

Time:___________________

Food:___________________

Beverage:___________________

Lunch

Time:___________________

Food:___________________

Beverage:___________________

Snack

Time:___________________

Food:___________________

Beverage:___________________

Dinner

Time:___________________

Food:___________________

Beverage:___________________

TOTAL SERVINGS OF:

Carbs:___________________

Protein:___________________

Fat:___________________

THE ROUTINE

You’ve already figured out your metabolic type and learned the best macronutrient ratios for your unique body chemistry. Now it’s time to put your new knowledge into practice. Following you will find a 30-day menu plan with accompanying recipes, foods, and grocery lists that I’ve specifically designed for you, whether you’re a slow (S), balanced (B), or fast (F) oxidizer. Menu entries that appear in bold have corresponding recipes in The Recipes (see Chapter 2). Simply turn to the section that corresponds to your metabolic type (S, B, or F), and enjoy following the plan and recipes that will revolutionize your diet, body, and health once and for all.

The Slow Oxidizer

THE “S” MENUS

Remember that while you are eating for your metabolic type, you also have to remain aware of your daily calorie allowance. Because everyone’s caloric needs are different, this is something you will have to figure out for yourself; the menus that follow are food suggestions, but you will have to design your own portion size. Where I’ve indicated amounts on the menus, they are suggestions only, and you must remember to adjust your portions, increasing or decreasing the amount of food according to your caloric needs. Recipes include serving size and nutritional information to help you stick to your limit!

The Mind-Body Connection
The fundamental premise behind the mind-body connection is that thoughts, emotions, attitudes, and behaviors affect our physiological function and vice versa. Studies show that what we think and feel about a given situation has an immediate impact upon it. For instance, an athlete approaching a competition with negative beliefs about the outcome will most certainly find that this attitude will negatively affect that outcome.

We also know that physical wellness is linked with state of mind. The function of your immune system is affected not only by external agents but also by the thoughts and feelings you hold about yourself. If your mind tells you that you are tired, your muscles and nerves accept that as fact. Negative emotions like anger, sadness, and stress can do more than sap your energy: they can actually destroy your health. People with high stress levels are much more susceptible to high blood pressure, ulcers, stroke, and so on. Conversely, by applying faith and a positive outlook to all aspects of your life, you can exponentially increase your health, energy, and productivity. Just as you can make yourself ill, you can also make yourself well.