Cast Blog: #THINTERVENTION

Week 1: You're a Sugar Addict!

Moderation Is Key

Everyone Deserves a Thintervention

So Long, Farewell, Auf Wiedersehen, But Not Goodbye

Just the Beginning

Goodbye and Good Luck!

Week 8

Week 8

Week 8

Week 8

Week 8

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Week 8

Week 8: Stay on Track!

Week 8: Loving the New Me

Helipad Workout

Leaving the Nest

Mr. and Mrs. Craig Ramsay

A Sad Goodbye

Week 7

Week 7

Week 7

Week 7

Week 7

Week 7

Week 7

Week 7: Eat Out Without Cheating

Week 7: Team Work Conquers All

Week 7: Flipping the Switch

Training Pool Workout

Teamwork Can Make a Dream Work

Just Dance

Don't Cha Wish Bryan Would Join PCD?

Moaning Instead of Meatloaf

Dance Your Ass Off

Week 6

Week 6

Week 6

Week 6

Week 6

Week 6

Week 6

Week 1: You're a Sugar Addict!

The biggest reason people get fat is sugar.

TO AVOID SUGAR, YOU HAVE TO KNOW WHERE IT HIDES

Choose foods with five grams of sugar per serving or less.

Sugar hides in foods under clever names like beet sugar, brown sugar, cane sugar, confectioner’s sugar, corn syrup, dextrose, fructose, high-fructose corn syrup, invert sugar, lactose, maltodextrin, malitol (a sugar alcohol), mannitol (a sugar alcohol) sorbitol (a sugar alcohol), sucrose, and turbinado sugar. These sugars are in everything from protein bars and shakes to breads and diary.

Sugar is found not only in things that are sweet but in processed food like ketchup, spaghetti sauce, and BBQ sauce.

STOP THE SUGAR BLUES

Go to the fridge and pantry and rid your life of simple sugar items.

Buy apples, pears, berries, and citrus foods instead.

Exercise regularly.

Graze on healthy snacks throughout the day.

Drink lots of water.

Cut back on caffeine.

ADD TO LOSE

EVERY DAY FOR THE NEXT FOURTEEN DAYS, ADD IN THE FOLLOWING FOODS:

Eggs (2 daily)

Oatmeal (1 cup daily)

Hormone-Balancing, Detox Vegetables (2-3 cups daily)

Fresh Fruit (2 servings is 2 whole fruits)

Water and Lemon Juice

Whey Protein Shake (8-ounce serving daily)

Herbal Teas

DEPRIVATION DOESN’T WORK

PORTION CONTROL

Eat a salad the size of both hands put together. This equals a little more than a cup of greens.  

Eat fish, poultry, and lean meats the size and thickness of the center of your palm.  This equates to four ounces of meat.  

Eat a serving of hard cheese, salad dressing, oil, nut butter, nuts, or seeds the size of two thumbs.  This measurement equals two tablespoons or, in the case of cheese, one ounce.  

Eat a serving or veggies, chopped fresh fruit, milk, low-fat cottage cheese, or Greek-yogurt the size of your fist.  The same goes for cereal, rice, pasta, cooked grains, and cooked beans or legumes.  A fist-size portion is the same as one cup. 

EAT FIVE TIMES A DAY

CREATING YOUR MEALS

This sample menu gives you the right complement of foods for the day: four protein, three veggies, two grains, two fruits, and one fat.

BREAKFAST

Protein (2 eggs, for example)

Grain (1 cup of oatmeal, for example)

Fruit  (1 cup of fresh berries, for example)

SNACK

Protein shake (scoop of whey mixed with water and fresh fruit, for example)

LUNCH

4 ounces of protein (baked chicken breast, for example)

1 cup of a vegetable or 1 baked sweet potato

SNACK

¼ avocado or 1 cup of chopped fresh veggies, for example

DINNER

4 ounces of protein (sirloin steak, for example)

Grain (1 cup of brown rice, for example)

Vegetable (1 cup of steamed broccoli, for example)

AN OVERVIEW OF MY 5 + 2 EATING PLAN

Begin my 5 + 2 Plan only after you’ve completed the two-week jump start.

Each day, eat five meals: breakfast, lunch, and dinner, plus a midmorning and mid-afternoon snack.

Choose four proteins, three vegetables, two fruits, two grains, and one fat from the hormone/balancer/detox list of foods.

Eat a serving of protein at breakfast, lunch, dinner, and one snack.  Add a slow-digesting carb, such as a vegetable, oatmeal, beans, or legumes, whole-grain bread, or brown rice, at lunch and dinner.

Limit your intake of whole grains to no more than twice a day. 

Add veggies to two of your meals and one snack or to a protein shake.

Eat low-fat dairy foods (including hard cheeses) sparingly- no more than two servings a day.  But remember: no milk.

Eat two servings of fresh fruit daily.  Enjoy them with meals, as desserts, or as snacks and try to combine them with protein.

Eat a variety of foods each week.  Rotate your fruits, veggies, and protein selections frequently. 

Drink three liters of water daily. 

 

Read more in Jackie Warner's "This is Why You're Fat (And How to Get Thin Forever)" from Grand Central Publishing.

 

So Long, Farewell, Auf Wiedersehen, But Not Goodbye

Bryan thanks the many people involved in his 'Thintervention' experience.

What an incredible journey this has been. There are so many words that come to mind when I reflect on the past 13 weeks. At times the process was overwhelming, frustrating, challenging, inspiring, hilarious, painful, intense, sweaty, but at the end of the day, the experience for me was life changing. I got to learn so much about myself along the way and made some amazing friends throughout the process. It was interesting to watch everyone's journey package on the finale and see how we all dealt with our time away from Jackie.

I found Shay's honesty in coming clean with Jackie and Dr. Ramani incredibly brave, I think Joe turned a major corner, Jeana found the strength to stand up for herself, Stacy fought like a champion, Nikki figured out a way to incorporate Jackie's program into her lifestyle, and Mandy knocked it out of the park. I was tremendously proud of everyone at the finale for all of the hard work and hurdles we each had to overcome. And Jackie was right; it wasn't just about a number on the scale but how each of us now relates to food, and how we have been able to incorporate exercise into our daily lives.

However, none of this would have been possible to achieve had it not been for the following kindhearted, motivational, and inspiring teachers: 

I really gained a lot of respect for Dr. Ramani when she first opened up and told us that she also struggled with food. I appreciated her courage and I quickly came to realize that she could honestly relate to our battle. We could not have asked for a better role model than this articulate, intelligent, and beautiful woman. To be able to talk to someone on a weekly basis that has walked a mile in my shoes was immensely valuable to me. Dr. Ramani truly understood food addiction and was instrumental in helping me turn my life around. She taught me that it was okay to express my pain and not hold on to my secrets. She taught me that honesty could really be rewarding. She taught me how to view food as a friend not an enemy. I am humbled by her story and blessed by her wisdom.

Craig might be one of the kindest, foxiest, and most knowledgeable trainers for men that I have ever met. In those 6 weeks away from Jackie, Craig pushed me harder then anyone I have ever met. There were days when I just wanted to say, "ENOUGH ALREADY," and throw in the towel. Thankfully, Craig taught me how to push myself to intensity. He taught me "the ropes of the gym" and how to workout in the future on my own. He also taught me about self worth and self esteem. Craig talked me off the ledge many a day, and I will forever be indebted to this man. He is not only beautiful on the outside but also just as beautiful on the inside.

Then we have the woman who made it all possible: Jackie, or Herr Warner as I affectionately like to call her. My first impression of Jackie was that she was going to be incredibly tough and that I was going to have some type of screaming match with her, where only one of us would walk away alive. (*Note, never mess with a hungry, cranky queen.) I did loose my cool with her once, but it wasn't because of something she did, it was more with me just being uncomfortable and in pain and just wanting to "finish the f------ workout." Jackie is an AMAZING teacher. She is the Mrs. Miyagi of the fitness world. She taught me how to dig deep and push through the burn. She taught me that cookies were pain. She taught me how to connect mind, body, and spirit. She taught me how to call on Ethel when I truly needed her. She taught me how to wax on and wax off … oh wait, scratch that. Most of all she taught me how to take responsibility and live a better, healthier lifestyle. Jackie not only changed my life, she SAVED my life. I will never be able to truly thank her enough for allowing me to go on this journey. It was the most rewarding experience of my life so far. 

Then there is the love of my life, Miguel. He has been a thoughtful, generous, selfless, benevolent, caring, beautiful, loving and most importantly, the best teacher that I have ever met. He taught me to love myself in spite of my faults. He taught me the importance of standing by someone's side through the good and the bad no matter what. He taught me the importance of self worth. He taught me about patience. He taught me about love. I feel the same way now as I did those 7 ½ years ago when I first laid eyes on him, incredibly blessed and fortunate to have found my soul mate. I appreciate that he never gave up on me, and I am honored to spend the rest of my days growing old with him.

Last but not least, there are the fans. "You" who read the blogs and have taught me encouragement. "You" who watch the show and have taught me that I am not alone in this journey. "You" who have taught me that one person can make a small difference in someone else's life. "You" who have made me want to become a better person. I thank all of "you" for your constant words of motivation and support. While this might be my last blog for Thintervention and Bravo, this will not be the last you hear or see of me. 

1) Follow me on TWITTER @BRYANTDONOVAN. Everyday I will be tweeting about my journey after the show, what I continue to learn, what challenges me, and just life in general. And if you like my humor, this is where you want to be!

2) Become a fan of BRYAN T DONOVAN - THINTERVENTION WITH JACKIE WARNER on FACEBOOK. I use this fan page to connect with everyone and engage in all sorts of conversations, share my reflections and lessons, answer your questions, share ideas, and really just have a forum for all of us to support each other and stay connected! I love sharing pictures as well! 

 3) Check out my website at www.bryantdonovan.com.

With a humbled heart and immense gratitude-

Xoxo Bryan