If you don’t have unhealthy foods in the house, you will be less tempted to eat them. And temptation is a big deal when you start making major changes in your eating habits. So, is this an extreme action? Perhaps. But it worked for our family, and I’m confident it will work for yours.
Let’s get started. Go through your refrigerator, drawers, pantry, closets—anyplace where food is stored—and throw out the following items. If you feel guilty about throwing food away, you can donate it to a local food pantry or shelter.
• Anything that is processed, including processed lunch meats, margarine, processed cheese, white rice, white pasta, white breads, instant foods (canned soups, macaroni and cheese, boxed meals), sweets (cookies, cakes, ice cream), and snacks (crackers and chips)
• Anything that has a long shelf life
• Anything that has refined or high-fructose sugar or has ingredients that you cannot pronounce
• Anything that is not natural or minimally processed
• All sugary drinks and sodas
When you’re done, you may find that you don’t have any food left in the house. This is a good sign that you’re on the right track! The less bad stuff you have, the more room you have to replace it with good stuff.
Now it’s time to go shopping. You have a clean slate in your kitchen, and this is your opportunity to make a fresh start. Below is a list of what Phil and I consider our staple foods, and we always keep plenty around to whip up meals and snacks. You can also pull from the comprehensive shopping list in appendix A. This list includes items we used on The Biggest Loser as well as a few favorites of our own.
Copy this list and take it with you to the grocery store. Obviously, you don’t have to purchase everything on the list nor is this list meant to be comprehensive. You can add healthy items that you and your family enjoy eating. For example, kiwi fruit is not on the list, but if you and your family like it, buy it. These lists are merely a guide for healthy choices you can use to stock your kitchen and pantry.
• Old-fashioned oatmeal. Use this instead of the instant varieties. Oatmeal is easy to make and one of the best foods you can eat in the morning. It’s packed with fiber, and you can mix it with honey, cinnamon, fruit, flaxseed, or nuts.
• Canned beans (pinto, red, chickpeas, kidney, black, take your pick). Beans are low in fat and high in fiber, calcium, and iron.
• Fresh and frozen vegetables. They are easy to make steamed or cooked in a little bit of extra virgin olive oil. We especially love spinach.
• Fresh fruit. We always have fresh fruit available because it’s the perfect snack. It’s prepackaged by God in a perfect size.
• Brown rice. We love the kind that you boil in a bag. We mix our rice with salsa and hummus and vegetables. It is filling and delicious.
• Mustard and salsa. These are two great condiments we always use. I love fresh salsa and make it myself when I can. I switched from mayo to mustard and have never looked back.
• Tuna. If I’m in a hurry, I can put a package of tuna in my lunch sack and head out the door. I mix it with mustard, olive oil, and chickpeas when I put it in a salad. It has tons of protein.
• Eggs. We always have eggs around. They are great scrambled or boiled and chopped up into salads.
• Hummus. We make our own hummus, but it’s just as easy to buy premade hummus, especially when you’re just getting started. It’s great to use as a spread or in a dip.
• Lean protein such as chicken, turkey, and fish. Buy frozen or put fresh in your freezer if you don’t plan to use it right away.
• Olive oil. This is the best kind for cooking and sautéing.
Planning Your Meals
As I mentioned in chapter 6, we make our meals two weeks in advance. I highly recommend you do the same, especially when you begin the “Challenge.” This is another strategy to help jump-start your health transformation.
In the following pages, I’ll provide you with two weeks’ worth of breakfast, lunch, dinner, and snack ideas that you can use in planning your menu. If you prefer, you can create your own plan…as long as it’s healthy.
Include your kids in making the menus. I know my kids love spaghetti, tacos, and meat loaf, so I try to include those items (healthy versions, of course) on the menu almost every week. It beats hearing “Oh, no. Chicken again?” at dinnertime.
If you need some help planning your menu, here are some great cookbooks and additional resources we have used that might be helpful to you:
• Cooking Light: The Essential Dinner Tonight Cookbook by Editors of Cooking Light magazine
• The Weeknight Survival Cookbook: How to Make Healthy Meals in 10 Minutes by Dena Irwin
• The Biggest Loser Family Cookbook: Budget-Friendly Meals Your Whole Family Will Love by Devin Alexander and The Biggest Loser Experts and Cast with Melissa Roberson
• Hungry Girl: Recipes and Survival Strategies for Guilt-Free Eating in the Real World by Lisa Lillien
The following books are great tools for determining the calorie content of various foods: The Biggest Loser Complete Calorie Counter: The Quick and Easy Guide to Thousands of Foods from Grocery Stores and Popular Restaurants by Cheryl Forberg and The Biggest Loser Experts and Cast, and The Calorie King Calorie, Fat, and Carbohydrate Counter by Allan Borushek.
Keep in mind that we are not dieticians. The meals and snacks below are based on what our nutritionists suggested that we eat and what we know works for us. Whatever you decide to eat throughout the day, remember the three keys to determining healthy food choices:
• Make sure 90 percent of your food choices are whole, fresh, and natural (fruits, vegetables, lean meats, and whole grains).
• Stick with the correct portion sizes.
• Eat the right balance of protein, carbohydrates, and fats.
Week 1
Breakfast Ideas
• Ezekiel-bread French toast (Ezekiel bread dipped in egg whites and cooked on a skillet) topped with fresh berries and sugar-free syrup (we like the Smuckers brand)
• Old-fashioned (whole oat) oatmeal (you can add diced apples, nuts, cinnamon, xylitol, sugar-free syrup, raisins) and scrambled egg whites
• Veggie omelet (with egg whites, mushrooms, spinach, onions, tomatoes, bell peppers) and whole-wheat toast
• Scrambled egg whites with turkey sausage, mozzarella cheese, red peppers, and onions and a Kashi GOLEAN waffle with sugar-free syrup
• Turkey bacon or sausage and cereal (All-Bran, Kashi GOLEAN Crunch, Cheerios, and Shredded Wheat are some of our favorites) with skim milk, almond milk, or soy milk
• Egg-white sandwich with turkey bacon on light wheat bread with a tomato or salsa (or both)
• Turkey bacon, egg whites, and wheat toast with sugar-free jelly or fruit
Lunch Ideas
• Tomatoes stuffed with tuna that has been mixed with three-pepper mustard
• Grilled chicken, sweet potato, and asparagus or cauliflower
• Grilled-chicken tortillas with salsa, spinach, and Laughing Cow cheese
• Spinach salad made with spinach, mushrooms, tomatoes, turkey-bacon pieces, and topped with raspberry vinaigrette
• Whole-wheat pasta salad tossed with cherry tomatoes, balsamic vinaigrette dressing, spinach, and kidney beans
• Chicken sandwich with light wheat bread and mustard with carrots and broccoli
Dinner Ideas
• Salmon salad with spring-mix greens, almonds, raisins or dried cranberries, mandarin oranges, tomatoes, mushrooms, and cranberry mustard
• Grilled tilapia with salsa, steamed carrots and broccoli, and brown rice
• Chicken taco salad with chicken, lettuce, blue corn tortilla chips, tomatoes, corn, black beans, and light cheddar cheese with salsa
• Turkey burger with mustard and sweet-potato fries (spray slices of sweet potato with Pam, brush them with honey, and sprinkle a dash of cayenne pepper; bake)
• Chicken salad (chicken-breast chunks,
kidney beans, red peppers, and spinach mixed together with a little parmesan cheese)
• Spinach salad with mushrooms and balsamic vinaigrette
• Ground-turkey taco salad (ground turkey, low-sodium taco seasoning, lettuce, salsa, tomatoes, and light cheddar cheese)
• Chicken noodle soup (chicken broth, carrots, celery, and chicken seasoned to taste) and side green salad
Week 2
Breakfast Ideas
• Breakfast burrito made with low-carb wheat wrap, egg whites, red and green peppers, onions, and mushrooms and sprinkled with low-sodium mozzarella
• Ground-turkey scramble made with ground turkey, egg whites, spinach, red peppers, garlic powder, and salt substitute, served with a slice of light wheat toast
• Breakfast smoothie (water, ice, almond milk, one scoop protein powder, and two tablespoons powdered peanut butter)
• Crunchy oatmeal (old-fashioned oatmeal sweetened with truvia or xylitol, and topped with almonds, walnuts, and dried cranberries)
• Amy McMuffin (whole-wheat English muffin with egg whites, slice of Swiss cheese, and slice of turkey bacon)
• The Quickie (cup of yogurt mixed with protein powder and sprinkled with berries and granola)
• Whole-wheat pancakes with fruit jam and served with turkey bacon
Lunch Ideas
• Peanut butter sandwich made with natural peanut butter and all-fruit jam on light wheat bread
• Grilled chicken, brown rice, and broccoli
• Black beans and brown rice served with steamed veggies
• Chicken salad with spinach, tomatoes, chicken, carrots, and cranberry mixed with three-pepper mustard
• Grilled chicken, brown rice, yellow squash, and zucchini
• Summer salad made with spring mix, grilled chicken breast, strawberries, bleu-cheese crumbles, almonds, and balsamic vinaigrette
• Turkey wrap made with sun-dried tomato, low-carb wrap, spinach, turkey deli meat, mushrooms, tomatoes, and cranberry mustard
Dinner Ideas
• Ground-turkey meat loaf made with ground turkey, old-fashioned oatmeal, onions, green peppers, salt-free seasoning, and sugar-free ketchup with a side of steamed yellow squash, onions, and carrots
• Ground-turkey chili made with ground turkey, chili powder, chopped canned tomatoes, kidney beans, onion, and salt substitute
• Turkey burgers on flatbread wheat buns with onions, mustard, tomato, and lettuce with hummus and carrots
• Mexican turkey burgers (ground-turkey patties seasoned with low-sodium taco seasoning and served over lettuce and tomatoes with salsa and blue corn tortilla chips)
• Turkey meatballs (turkey mixed with onion flakes and salt-free seasoning) with steamed broccoli and mashed potatoes (made with low-sodium chicken broth, salt substitute, minced garlic, and Fage yogurt)
• Whole-wheat spaghetti with homemade spaghetti sauce (chopped canned tomatoes, tomato paste, mushrooms, olive oil, oregano, black pepper, and salt substitute); top with leftover turkey meatballs
• Turkey-meatball soup (canned tomatoes, low-sodium chicken broth, corn, black beans, carrots, jalapenos, black pepper, red pepper flakes, and salt substitute)
Snack Ideas
• Almonds and an apple
• Laughing Cow cheese with Wasa crackers
• Orange with a rice cake
• One-half peanut butter sandwich on light wheat bread
• Banana with one teaspoon of almond butter
• Greek yogurt with berries and xylitol
• Boiled egg with grapefruit
• Air-popped popcorn with almonds (we like to add Tabasco sauce)
• Yogurt with granola
• Carrots and hummus
• Cottage cheese and peaches
• String cheese and grapes
• Celery and peanut butter
• Mixed nuts and berries
• Blue corn tortilla chips with Laughing Cow cheese mixed with salsa and Tabasco sauce
Adding Activity
The final step in getting started on your healthy lifestyle is to schedule time for more activity. Have a family meeting and ask your kids what kinds of things they like to do. If they are unsure, offer suggestions such as hiking, basketball, cycling, swimming, and running. Then let them determine when and what you will plan to do together. Getting your children involved in the decision-making process will make it easier to incorporate activity into your lifestyle because they will be excited about it.
If you have a family calendar, take it out and plan one active family time per week. Then carve out time in your schedule to do smaller-scale activities with your children—such as playing outside together, walking around the block, or going to the park—and do those a few times a week.
Now that you know so much more about what it takes to create and maintain a healthy lifestyle for your family, it’s time to start the “Challenge.” We believe in you and know that your desire to lead your family toward a healthier and fitter future will benefit you in more ways than you can imagine.
Part 2
Your Daily Fitness Challenge
For the next 90 days, we are going to walk with your family each day as you progress on this fitness journey. You’ll learn, be inspired, and get challenged as you make your way toward better health.
Let’s refresh some of what you’ve learned so far. You understand the importance of maintaining good health habits in your family so you can prevent illnesses, diseases, have more energy, and feel better overall. You know that you need to eat to live, not eat because you’re struggling emotionally or simply because it tastes good. You also have to eat the right foods—natural instead of processed.
You realize that including regular activity in your day is essential. As we like to say, sometimes you just gotta get up off the couch and start moving. Plan fun activities as a family so you can spend time and get healthy together. We also gave you some tips to organize your life so that health is a priority. By now you can see that good health is something you can manage even with a busy lifestyle. Most of all, you understand that your kids are watching you, so it’s vital that you take care of your health first so they can follow your lead.
Throughout these 90 challenges, we will come alongside to encourage you as you move into a new, healthier you. Each day will be a new adventure where you will learn more and feel better about yourself.
These challenges are divided into nine categories and include the following sections:
Something to Think About—a challenge that will inspire, motivate, and educate you on the path to better health
Something to Talk About—three questions that you can discuss with your family that are specific to the challenge
Tip of the Day—health tips, because taking care of ourselves is a constant learning process
Read these challenges with your children at the breakfast or dinner table. Make it a time to discuss your feelings and thoughts and bond as a family. Remember, this is a challenge for the whole family, and it will be a victory for all of you as well when you make the changes.
Most of all, we are so proud you’ve decided to start this journey with us. We know you can lead your family into making better health choices and maintaining solid health habits. We are confident that you will soon see positive changes in your family’s physical, mental, and emotional health as you start taking better care of your body. You will be amazed at the results!
Let’s get started.
Dream Big!
The Amazing Fitness Adventure for Your Kids is about dreaming, believing, and achieving. It’s time that you and your family grab hold of life as God intended. It’s time to get inspired and soar into the future. Know that anything is possible!
DAY 1–A NEW START
A Word from Amy
Something to Think About
You know that feeling you get on the first day of school? It’s exciting, but also a little scary. You’re starting a new class,
getting new teachers, and having new adventures. I remember my first day of kindergarten. I hid behind my mom because I was so shy. As I looked around from behind her skirt, I noticed a cool kitchen area in the corner. And it was just my size.
Although I was still a little afraid, I wanted to play with that kitchen set. The desire became greater than my fear. I got up my courage and ran over to the adorable kitchen. Guess what? The fear went away.
Today might seem like that kind of day for you. It’s the beginning of “Your Daily Fitness Challenge,” and you are making the choice to be healthier. It may be a little scary for you. That’s completely normal. We are all afraid of new things. But like me wanting to play with the kitchen set, I hope the desire to not let anything hold you back from your dreams will motivate you to keep going.
God designed us to have big dreams for our lives. He doesn’t want anything (not even extra weight) to hold us back. Just as our parents want to make sure that we have everything we need to succeed, so does God. Come with me and let’s dream!
Something to Talk About
1. What are some things you want to do with your life? Maybe you want to travel, get a particular job, or have a family. Make a list of those things.
2. Now look at your list and identify things you might not be able to do if you aren’t strong, fit, and healthy.
3. Think about something you did that, at first, made you feel very afraid. How did you overcome your fear?
Tip of the Day
Whenever you start to reach for that bottle of soda, remember that the sugar in it will give you energy for a minute, but it will quickly cause you to crash and feel very tired. Drink water instead.
Phil Parham Page 9
