12 Secrets To Kick Ass At Life – (Part 2)
4 Secrets For A Kick Ass Body
We’re working from the top down and the inside out. The first four secrets worked on your thoughts. Once you have your mind right you’ll want to get your body on the same path. In order to see results on the outside, place focus on what you’re putting inside your body.
Going vegetarian, ditching dairy, shaking your sugar addiction, and opting for gluten free are the next four secrets for kicking ass at life and getting a killer body in the process.
The 80/20 Principle
80% Purpose 20% Pleasure
The 80/20 Principle is the foundation for everything. Basically it says you don’t need to do something 100% of the time to make a difference. In fact, if you cut yourself some slack you’ll see that this being healthy stuff isn’t so hard.
Don’t get it twisted. You can not out exercise a bad diet. It just can’t be done. Your daily eating habits (aka your “diet”) are 80% of the body transformation equation. Exercise makes up the other 20%.
The good news is you don’t need to be perfect to see real and lasting results. Find a balance between foods that are purposeful (foods that you eat because they’re a good source of protein, healthy fats, complex carbohydrates, or are high in vitamins, minerals, and other phyto-nutrients) and foods that are pleasurable (foods you eat for a more emotional reason).
5. Go Vegetarian
Or pesce-tarian or flexi-tarian or whatever version of vegetable eater you can handle. The closer you can get to a vegetarian diet the better off you’re going to be health and karma wise.
Vegetarians tend to make better lifestyle choices, which, research suggests contributes to why studies reveal vegetarians live longer, suffer fewer heart attacks and strokes, have less incidence of cancer, prescription drug use, and obesity. Vegetarians also report better moods than their meat eating counterparts.
Typically, vegetarians avoid all animal products adding only animal by-products, such as, dairy and eggs to their diet. A Pesce-tarian chooses to eat a vegetarian diet plus adding seafood into the mix. A flexi-tarian is a “sometimes vegetarian” who chooses to eat mostly vegetarian dishes but will also have meaty meals.
An easy strategy for changing your lifestyle is to commit to a few days a week or a few meals each day. Once you acclimate to this initial phase you can start to take on more days each week. Before you know it, you’ll be eating vegetarian 80-100% of the time.
6. Ditch Dairy
The book Skinny Bitch changed my nutritional life. If you’re not familiar with the book I’ll give you the cliffs notes: they believe that being vegan is the answer to being skinny.
When it comes to dairy in the diet the Skinny Bitch ladies say, “Ditch it,” and I have to agree.
There are a couple of reasons you should consider avoiding dairy in your diet.
First, if you’re trying to lose weight, keep in mind that the primary job of mammal (human, cow, etc) milk is to promote weight gain.
It doesn’t even make it better when it’s the light or fat-free version. In fact, those are probably worse for you. When manufacturers take out the naturally occurring fat they tend to add sugar and other additives.
Second, the lactose in dairy is hard for our bodies to digest. The undigested lactose causes an acidic environment in the body and a build up of bacteria in the intestines. Cancer cells love this type of acidic situation.
Next, dairy doesn’t do what you thought it did. We’ve all been led to believe that dairy is necessary for strong bones. However, there hasn’t been a single study to date that proves dairy prevents osteoporosis.
Finally, dairy has been linked to acne breakouts, headaches, irritable bowel syndrome, joint pain, and a lot more.
It’s easy to make the switch, there’s a dairy free alternative for everything. Milk, ice cream, butter, yogurt, sour cream, and cheese of all kinds have a dairy free counterpart.
Unsweetened versions of almond, coconut, rice, and soy milk can replace all your milk needs. Test them out. You don’t have to commit to just one. I prefer almond milk in my oatmeal and iced coffee but soy milk in my lattes.
If you’re not ready to give up dairy all together, the least you can do is upgrade it.
Choose organic (click to read more about organic) options whenever possible and avoid processed cheese. If you’re not sure if it’s processed, simply ask yourself if you’ve ever seen a commercial for your cheese. If you have, then it’s processed. Opt for the “fancy” cheese that you find behind the deli counter.
Yes, these choices will be more expensive. But the good thing is you’ll eat them with a little more caution.
7. Shake Your Sugar Addiction
Like any good addict, I’m always questioning “Is sugar really that bad for me?”
Well…..apparently, it is.
Other than being called as “….addictive as cocaine and nicotine,” it also seems to be responsible for aging skin and a growing waistline.
Yep, that sweet stuff has been linked to the development of fine lines, wrinkles, and plumped up fat cells.
When you ingest simple carbohydrates, like refined sugars, sweets, and white breads, your body breaks the carbohydrate into glucose. Glucose causes a spike in insulin and this spike results in what Dr Perricone, a world renowned expert on skin and healthy aging, describes as a “burst of inflammation throughout the body.”
That can’t be good.
Additionally, the AHA (American Heart Association) has linked excess added sugar to obesity, type II diabetes, and heart disease.
Added sugar refers to sugar not naturally appearing in a food. Manufacturers have lots of different names for sugar.
- Turbinado Sugar
- High Fructose Corn Syrup
- Corn Syrup
- Anything Syrup
- Cane Sugar
- Brown Sugar
- Evaporated Cane Juice
- Fruit Juice Concentrates
- Crystalline Fructose
Like all things, moderation is key and knowledge is power. Don’t obsess about cutting 100% of sugar out of your diet. That’s a recipe for disaster. Instead, learn how to choose more wisely.
Here are some tricks for having your cake and eating it too:
- Choose sweets that are really “worth the weight”. If you take a bite and it doesn’t knock your socks off, spit it out.
- Save your calories for something that’s made with superior ingredients and a little integrity. Cookies or cupcakes from a local bakery or tiramisu from a great Italian restaurant. Not a mass produced candy bar that you get from 7-11.
- Choose sweets less often. A treat should feel like a treat. It’s not something you eat every day – maybe once a week.
8. Go Gluten Free
Gluten has been blamed for everything from abdominal fat (wheat belly) to bloating, from headaches to an insatiable appetite. Eliminating gluten from your diet means that you avoid ingesting foods made with wheat flour.
Bread, cereal, bagels, flour tortillas, cookies, cakes, creamy soups, anything breaded, most fried foods and desserts are all made with flour.
Today you can find gluten free alternatives for everything. Food manufacturers are using rice, potato, quinoa, and corn flours to recreate gluten free versions of all of our favorites.
But just because it’s gluten free doesn’t make it guilt free or even good for you.
For a long-term commitment to a gluten free lifestyle you will want to experiment with gluten replacements. However, if you want to reap the MOST weight-loss advantages of going gluten free, I recommend you choose vegetables over grains…even gluten free ones…80% of the time.
We’ve tackled 8 of the 12 secrets for kicking ass at life. If you missed the first 4 check them out here.
Stay tuned Trophy Lifers, there are 4 more secrets & you don’t want to miss what’s coming up next.
If you’re picking up what I’m putting down, please share this with your friends and family.
Connect with me during the week on my Facebook page.
And get on the mailing list for free nutrition nibbles, body changing exercises, and tricks for creating a kick ass life all delivered right to your inbox.
Trophy life in progress. Join in!