Week 4: Shopping for Weight Loss

Jackie shows you how to make healthy choices at the supermarket.

The Produce Section

- Choose mostly raw, fresh, and preferably organic vegetables. 

- When purchasing a salad mix, look for the most colorful greens in the bag. The more color, the more healthful antioxidants. 

The Dairy Section

- Next, pick up dairy products, such as low-fat cottage cheese and other low-fat cheeses, and Greek-style yogurt.  Be sure to choose the additive-free version. 

- Stay away from soft, pasteurized, or artificially colored cheese products. They are high in saturated fat, dyes, and preservatives.  

- Choose organize free-range eggs if available.  

The Fish Section

- Many varieties of fish are loaded with fat-burning omega-3 fatty acids. The types with the most omega-3s include the rich, oily, dark fleshed fish, such as salmon, sardines, bluefin tuna, and trout.  Choose any white fish and steer clear of seafood that has been breaded or fried.  Canned light meat tuna (water-packed) is fine, too; you’ll find that in the canned-meat aisle. 

The Poultry and Meat Department

- Select low-fat organic poultry such as chicken or turkey breast. Avoid self-basting turkeys, which have fat injected into them.  Eat lean ground turkey and chicken that contains less skin, which is very high in fat and calories. 

- Choose organic meats, if possible. 

The Whole-Grain Aisles: Breads, Cereals, and Grains

- Choose all whole-grains and food containing whole grains, including cereals, breads, whole-grain crackers, oatmeal, brown rice, and wild rice.  The product is whole grain if the first ingredient on the label is whole grain, whole wheat, or rye. 

- Steer clear of all white flour products, white rice, and white pasta.  

The Beans/Legumes Aisle

These foods are vegetarian proteins with abundant nutrition, including lots of fiber. One half-cup of breans contains as much protein as three ounces of broiled steak or chicken breast. Choose beans cooked without animal fat. 

The Soup Aisle

The best choices are salt-and fat-free bean, lentil, pea, vetable, barley, and brown rice soups. Select organic products if available. Avoid canned soups made with preservatives, MSG, or fat as well as all creamed soups. There are lots of varieties of canned soups made without added chemicals.  

The Frozen-Food Section

Frozen produce without added sugar, fat, or sauce is a good choice. Frozen fruits and vegetables are often as nutritious as (and sometimes more so than) their fresh counterparts since they're frozen immediately after harvest.  The frozen vegetable blends make planning healthy meals easy. Frozen fruits are great for smoothies, as long as they contain no added sugar. 

The Nuts and Seeds Aisle

- Go for all fresh, raw nuts. 

- Avoid salted, oiled, or roasted nuts. 

- Select nut butters, such as peanut butter or raw almond butter. 

The Oil Aisle

Here you'll want to choose cold-pressed olive oil, flaxseed oil, and canola oil. Avoid all saturated fats, hydrogenated margarine, refine processed oils, shortenings, and hardened oils. Low-fat salad dressings and low-fat mayo are good choices too. 

The Seasonings Aisle

Keep these spices and condiments on hand: garlic powder, onion powder, dried herbs (such as basil or oregano), ground cumin, vinegar (red wine and balsamic), dijon mustard, ground cinnamon, chicken or vegetable broth, salsa.


Everyone Deserves a Thintervention

Craig thinks everyone can achieve their goals just like the Thintervention clients.

For all our viewers at home, please answer these questions for yourself:

What is holding you back from your Thintervention success? 

When and why did your self destruction start with unhealthy eating and lack of exercise? 

Now let me answer this next two questions for you:

Do you deserve, and can you achieve, a healthy fit body?  


Where does this start?

With you! With you wanting and accepting the fact that you are worthy and deserving of self love.  

One of my training mottos with my clients is, "Borrow the love I have for you until you find it for yourself". 

Success is not just measured by inches and by the scale. It's definitely a proper indicator that you are on the right track with your program. 

All of these clients found out what is truly necessary with a weight loss program. They now have the ability to do it for themselves.  

Let me break it down here:

Mandy -- Week two into this program we could see she was a champ! Mandy trusted us and followed the program perfectly.She worked out so hard that I literally would finish the session, step away without her seeing me, and cry.  Obviously, this training is what she needs. She is capable and seeing how hard she was working would bring me to tears. Thank you Mandy for showing mothers, wives, and all women that they are capable of having the dream body they never thought possible. You are a true example of hard work.  

Jeana -- As viewers could see, I was not in therapy sessions, and I actually never had a conversation with Jeana about her depression. I could tell that she battled this but did not hear it from her mouth. She had trouble finding the workout intensity necessary to drop serious weight. Depression does effect the ability to workout to intensity.  It slows down this process. But Jeana always showed up with a smile and willingness. And for that, I appreciate and love her. Jeana has such a wonderful soul. I'm so happy that she has discovered this about herself through this program. She is just as beautiful on the inside as the out.  

Joe -- I had the opportunity to spend some good quality time with Joe. I needed to have that talk with him at the resort, because I knew he was hiding behind what he thought was the "fat, funny guy." Well, he's not overweight anymore and his routine is not funny! So when he cuts the crap he is really a sweet, caring guy. He has so much to offer family, friends, and hopefully soon, a loved one. I trust that he will carry on with his new found self. His workouts were intense and impressive. For him to pack on that much muscle mass (muscle weighs more than fat) and lose 42 pounds is extremely impressive. Congratulations, Joe! Hard work pays off! 

Shay -- I'm really proud of her facing and addressing her eating issues. So many women can relate to Shay. They think they are alone, and Shay showed them that they are not. You are a true leader Shay. I hope this motivates you to gain control of these issues and reach out to advise the millions of other women who are struggling with the same problems. I have a fondness for this girl for many reasons, but especially because she let me see her true inner self, and let me tell you, it's beautiful. 

Stacy -- Before working with Stacy, I would have said she "suffers" from  PCOS (Polycystic Ovarian Syndrome). A disease of too much insulin production and resistance to using that insulin effectively. But now I say Stacy "battles" PCOS and WINS! Like all women with PCOS, she never asked for this challenge. This condition can leave women confused, and feeling helpless with so many unanswered questions. They know something is wrong, but they just don't know what it is. Stacy never asked, "Why me?" Instead she asked, "What do I have to do?" I told her you have to work twice as hard, and she did! Her determination, hours in the gym, and researching her condition, makes me so proud of her. Stacy and I together recently reached out to Monika Woolsey (www.incyst.com) for answers. Monika is a leading expert for PCOS and Stacy is well on her way to gaining control over what she needs to do for herself. As a trainer, I feel very comfortable and confident working with this, and I have gained knowledge and understanding of PCOS. With Monika's help, I have the knowledge to train these brave women battling this obstacle. Stacy, you look gorgeous! My very good looking boyfriend, celebrity hair stylist Brandon Liberati, treated her to one of his incredible cuts for the finale. www.brandonliberati.com (shameless plug). 

Nikki -- Nikki has her demons, she recognizes this, and bravely is on her path to healing. I had an opportunity to talk with Nikki at our resort retreat after the pool workout, where she explained her focus during this workout was  her confidence and to simply be present in her bathing suit. The physical outside of one's body will not change until their insides are changed and issues are dealt with. 

Bryan -- Bryan himself will tell you this program is literally, and figuratively, not a piece of cake. He had his ups and downs, but when there were downs, he got back up and stayed strong. He leaned on the support of his loved ones, including Jackie and I. He was determined to finish every work out to intensity. He ate clean and really followed the program. 

These Thintervention clients make me proud to be doing what I do. Thank you all for showing me that the long hours, tears, and sweat we trainers put into our clients are all worth it. I love you all. You all have inspired the unhealthy world we live in.  

Now for all my Thintervention viewers -- Please stay in touch, tell me your story, your struggles, your successes.   I will be posting blogs on my website focused on fitness and eating tips, even information for my PCOS battlers out there with specific tips that can get you on your way to success. 

Visit www.craigramsayfitness.com