Getting Phat the Healthy Way - pnptribe.com€¦ · Getting Phat the Healthy Way The PNPTribe guide on how to drop your weight, ... how, why and what to journal later but for 7 days

The No BS Weightloss Program

Getting Phat the Healthy Way

The PNPTribe guide on how to drop your weight, eat great, and feel amazing.

Weightloss Plan

PNPTRIBEIntroduction 3Restart or Beginners Quick Start 6Why Are You Overweight? 8Ending Overeating 13The Four Types of Eating 26Food Prep 33All About Sugar and How It Effects Fuel and Overeating 45Supplements 54Exercise 55Frequently Asked Questions 70Worksheets and Resources 73Endnotes 91

August/2017

(C) 2016 Phit-N-Phat Personal Training, LLC. All rights reserved.

Please do not copy or distribute; for personal, noncommercial use only. � 2

PNPTRIBE

Introduction

I am not a nutritionist, dietician, nor have any medical background. What I am is a woman who

battled obesity for 30 years and then lost 100lbs.

How did I do it? I changed how I ate, how I thought, and how I moved. There were no pills,

special diets, or magic plans.

It was a lifestyle change built on small changes every day.

When I was 30 years old I was once again 250lbs., miserable in my body, and staring at a one

year old precious boy. I knew I wanted more for him and ME. The only way the obesity cycle

would break in my family was for me to do the one thing we always hear: Put the oxygen mask

on yourself FIRST before you save anyone else.

I no longer thought if my family ate better I would. If we didn’t go out to eat so much I could lose

weight. If my parents had taught me how to eat I would have it easier.

None of that mattered. What did matter was me deciding that today would change because I

was taking ownership of my own choices.

I knew two things:

• I would not do things I wasn’t ready to do for the rest of my life.

• I was never losing this weight ever again.

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PNPTRIBEEach day I woke up with a purpose to figure out how to lose weight in a way TODAY that I could

do the rest of my life.

As each day passed and I did what I said I would do that do, I got stronger and more willing to

try things I wasn’t ready for the previous day.

I started with eating ice cream straight from a carton every day to putting it into a big bowl

without going back for seconds. Then I moved to a smaller bowl and eventually ended up with

fruit for dessert.

It was a process.

And, all those small changes allowed me to start eating healthier than ever before.

This guide dials in how to go from Big Macs to broccoli! This simply means I will teach you the

best way I believe to help you radically change how you think about weightloss.

I want you to erase from your brain these thoughts…

• “I have to eat boring food to lose weight.”

• “Eating healthy is restrictive; I can’t eat what I like.”

• “I am going to have to starve and exercise like a demon if I want any results.”

None of these are true.

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PNPTRIBE

You can totally enjoy the process of losing weight unlike you’ve been taught in the past. This

book will teach you how to start creating a lifestyle to get you to your ideal weight. I know it will

work. I did it and have taught women for over 10 years to do the same.

You will learn to love healthier versions of your favorite

foods, how to eat in a way that frees you from counting

calories and that will give you freedom around food.

You don’t need to be perfect or know everything the first

day! You need to get started and LEARN how to make a

little progress each day.

This book is an amazing resource to help you lose weight and feel amazing.

Here’s what I want you think about FIRST:

One:

Do not attempt to change your life overnight.

Two:

There are no right or wrong foods. There’s only foods that work for you and ones that aren’t as

helpful.

Three:

Strive each day and week to think a live a little better and healthier.

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When trying to lose weight the

golden rule is : You have to keep it

s imple and doable. That equals

success.

PNPTRIBE

Restart Or Beginners Quick Start

If you are a beginner or you are getting “back on the wagon” after a vacation or layoff of your

healthy eating, use this section to install your basics.

This is the primary focus for your first week. Commit to The Four Basics for 7-days. This will

prime your body and mind to put into action the rest of this book.

The Four Basics

1. Commit to drinking 64 ounces of water a day. You can use things like Crystal Light ONLY if

you choose. Coffee and tea up to 12 ounces a day counts.

2. Journal everything you eat. Paper, apps, whatever - just make sure you write every bite.

It’s your data and feedback on what works and doesn’t work for your body. We will discuss

how, why and what to journal later but for 7 days simply recording what you eat is a great

start. 1

3. Use the Hunger Scale. Eat when you are slightly hungry and stop when you are satisfied.

More to come on the Hunger Scale later. 2

4. Commit to 7-9 hours of sleep per day. FAT BURNS DURING SLEEP. Lack of sleep

DRIVES fake hunger. Get sleep - lose weight.

Plan how and when you will get these key elements of fat burning DONE every day, every

week. No excuses.

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PNPTRIBENotice we haven’t even talked about food yet? That’s because sleep, water, Hunger Scale and

journaling are the key fundamentals to spiking metabolism and fat burning. Without those four

things you severely limit your ability to lose weight and control your appetite.

Plan for the Next 7-Days

I will drink 64 ounces of water daily by…

I will journal my food each day using this method…

I will journal my food at this time each day…

The way I will practice the hunger scale this week is…

***If you are new to PNPTribe the Hunger Scale is covered in your week one lessons.

This week my plan to get sleep is…

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PNPTRIBE

Why Are You Overweight?

Eating. Yes, eating has been the hardest part of every attempt to lose weight. Eating the right

foods in the right amounts at the right times based on some calorie range is tedious and

OVERWHELMING for most of us.

Eating becomes confusing and difficult when we have too many external rules to follow that

don’t allow us to listen to our own body.

Once we start ignoring what our bodies are saying for some “fad” diet or guru we set ourselves

up for failure. We have been sold a bill of goods about why we are overweight.

I wrote this book to clear the way for you to do two things:

• Learn how to listen to your body so you can lose weight in a way you can live the rest of

your life.

• Dial into the reason you are overweight to begin with.

The reason you are overweight is because you eat more than your body requires to lose

weight and feel great.

Period. End of story.

It seems basic, but it is amazing how easily we forget the basics. We start believing the sales

pitch for the diet products and stop believing the truth.

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PNPTRIBE

There are two reasons why people overeat and both reasons include ignoring your body.

First, we overeat due to too much deprivation. Many diets ask you to cut your food intake to a

number instead of teaching you to dial into your bodies hunger signals.

You restrict your food intake for a period of time by going on a crash diet or by trying not

to eat at all. No matter how hungry you are you white knuckle it. You focus on weight loss

instead of treating your body to what it needs for healthy function and healthy,

sustainable fat loss.

Inevitably, you end up overeating because for each unrealistic restriction there is an equal and

opposite “overeat.” By going on a highly restrictive diet you must disconnect from your body’s

signals of hunger and feed it according to some external plan. This is painful for both you and

your body.

Once the disconnection has been maintained for a certain amount of time, the urge to eat

becomes unbearable for your body, whose job it is to keep you from starving. You end up eating

much more than you need. The disconnection from your body has now exacerbated this issue

because the denial of the hunger signal now leads to denial of the full signal, and the overeating

is rampant. This is why you end up eating much more than you normally did before you went on

the diet.

Your body is primal. It thinks you live in a cave with limited food available. When we don’t

honor our TRUE physical hunger and eat according to our body, we create problems with

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PNPTRIBEour health. Your body will get constipated, dry skin, and hold on to fat WASTING your muscle. It

does this to protect you and to keep you alive when there is little food available.

Your body will spare the things it thinks it doesn’t need, hold onto your fat, all while thinking it

needs to save up for later. This is why you see people who have done over-restrictive and poor

nutrient diets suffer with sagging skin or look like they aged. People who lose healthfully have

that vibrant glow and start to look “younger.”

When we keep our bodies reasonably fed, the body knows that there is no need to keep

extra fat around because there is plenty of food coming at regular intervals. Your body

becomes a fat releasing machine.

In the following lessons you will learn how to eat when slightly hungry instead of HANGRY. Your

body will thank you!

The second reason people overeat is a lack of awareness and complete disconnection.

Many of us are unconscious eaters; we just check out and eat all the time. We are completely

out of touch with our bodies and are not conscious of what its needs are; therefore, we just eat

all day long with no regard to hunger and with no regard to nutritional value. We eat based on

what is available, by the clock, or while Facebooking, commuting, or watching TV.

This type of eating reasons that it is morning and time to eat whether the body is hungry or not.

So you eat, but how do you know when to stop eating? If you weren’t hungry when you started

then how would you know when you are full? Many times you overeat. Then it is time to go to

work and there is a candy dish. You pop a couple pieces in your mouth because it’s been a

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PNPTRIBEtough morning eating with no regard for your body. Then, it’s time for lunch. You certainly aren’t

hungry because you ate so much already, but it’s lunchtime (time to eat again). You get out your

packed lunch and eat it all and your body and its opinion being completely irrelevant.

If too much deprivation leads to overeating and eating while being disconnected also leads to

overeating, the answer becomes eating only what our body signals it needs and choosing the

foods that make it feel great. We call this FUEL food combined with the Hunger Scale.

So how do we know how much our body requires for fuel (Hunger Scale)?

Many of us think we need to get the latest app so we can the old calories in, calories out

method. We believe we will be able to determine exactly how many calories we need to eat with

math. Then, all we have to do is count each one that goes into our mouth and make sure we

stay at the number the app provided.

Trust me there are many diet gurus, experts and apps that will give you very complicated and

scientific formulas to follow and labels to read. But even the sophisticated science is not exactly

customized to your body.

Here is a much easier suggestion. If you really think about it, the true expert of how much

your body requires for fuel is your body. If you want to know how much your body requires

for fuel, ask it. It comes (at no extra charge to you) with a sophisticated communication device.

It’s called hunger and fullness. It whispers to you daily, all day long.

It takes practice to pay attention and honor its signals. It requires you to stay in the present

moment and connect to yourself. If you will listen to your hunger and fullness, your body will

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PNPTRIBEgive you the exact formula for eating. If you follow it, you will only eat exactly what you need. It

really is as simple as that. The expert is built in and has been with you this entire time; you have

just been ignoring it!

The choice has been to pay attention to your beautiful, brilliant, complex body that whispers

wisdom to you all day long, or to turn your attention outward and pay attention to the money-

making organizations that want you to listen to them.

• Restaurants with huge portions want you to come in and order appetizers, dinner, and

dessert.

• Fast food establishments want you to ignore your body long enough so when you drive

through, you will be so hungry that you’ll up size a meal to quiet your screaming hunger.

• The diet industry wants to teach you how to ignore your body, so you will keep failing and

coming back for more.

Think about how much you have underutilized the most amazing tool you have. Your body is a

brilliant source of wisdom. It runs the most complicated organization of processes that you

cannot even begin to understand. It truly has wisdom beyond our wildest comprehension. Yet,

we ignore it and call 1-800-STARVEME instead. Trust your body to tell you how to feed it. It’s

the expert on what you should be eating. It knows your body better than any diet, expert, or

calculation. It knows what food makes it feel good. It knows when it wants to eat. It knows when

it’s satisfied. You have been trained to ignore your body by eating too much and then depriving it

later by going on a diet. You need to retrain yourself to pay attention to your body and its

August/2017



PNPTRIBEwisdom. If you will listen to what it says about eating, it will listen to what you have to say about

releasing some fat.

Ending Overeating

Many of us are not in tune with our bodies. When you are told to eat when you are hungry and

stop when you are satisfied, you will have questions. In this section you will learn two key

concepts: How to Use The Hunger Scale and How to Separate Emotional Vs. Physical Hunger.

Both of these concepts will teach you to end overeating. Together they help you lose weight

before you even start changing your food.

Identifying Emotional Vs. Physical Hunger

The hunger scale is a tool that will help you get back in touch with your body and what it is trying

to communicate to you. It’s just like the fuel tank in your car, except that it’s the fuel tank for your

body.

But, before we can understand the Hunger Scale we have to know what hunger feels like. Not

the crazy, starving hunger that screams at you when you have gone many hours without eating.

Rather the whisper that you will need to listen to in order to really hear your body’s wisdom. This

whisper is faint and subtle and is often ignored. Let’s break it down so there is no mistake when

you are actually feeling it.

First, let’s make the distinction between the physical sensation of hunger and the emotional

feeling of hunger. The physical sensation of hunger is a biological and physical reaction

August/2017



PNPTRIBEcaused by the lack of fuel. You will need to spend a lot of time getting to know what this really

feels like. It’s a connection to your body that tells you on a physical level where you are on the

hunger scale.

An emotional feeling of hunger can be very similar, but it’s harder to locate in the body. Many

times, emotional hunger starts in the head. It’s not accompanied by a sense of lightness

or emptiness, but more of a desire to eat. “I think I am hungry” is different from my stomach

is growling.

You will learn over weeks through practice and journaling what it feels like to be physically

hungry and what it feels like to desire food emotionally. Too often we are eating from

emotional hunger and filling our stomach when we need to be filling our hearts.

One exercise you can do to understand the difference is to make a list of what it feels like when

you are physically hungry for food and what that feels like in the body. (See the worksheet

Emotional Vs. Physical Hunger).

Remember that the sensation of hunger is satisfied with fuel while the emotion of hunger

is satisfied with self-love.

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PNPTRIBECommon Signs of Emotional Vs. Physical Hunger

How to Use the Hunger Scale

-10 -9 -8 -7 -6 -5 -4 -3 -2 -1 0 1 2 3 4 5 6 7 8 9 10

This is the hunger scale used for physical hunger only. It runs from -10, which is starving, to

+10, which is stuffed. Zero is neutral where you are not hungry and you are not full.

This scale is used as a gauge, like the fuel gauge in your car. When your body gets to -2, it’s

time to feed it. When you get to +2, you stop eating. This will keep you in a range where you will

never really get too hungry and you will never feel deprived. You will feel satisfied, yet light, all

day long. Your body will know that it’s going to be fed regularly according to its needs.

If you can learn this one tool and actually be willing to apply it, you will solve your weight

issue. It is the most challenging practice because when you stop at 2, it will feel CRAZY!

Emotional Hunger Physical HungerI “think” I’m hungry. Stomach growling.

I need to eat right now. Hollow stomach.

Searching the pantry for what sounds good. Lack of concentration.

Justified in eating. Physically tired.

Mouth wants to taste something (sweet, salty) Rumbles in stomach.

Bored, Anxious, Lonely and wanting to eat. Dull headache.

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PNPTRIBEMost of us have been overeating for so long that eating until we are truly physically satisfied

feels “wrong.” That’s normal and to be expected. I want you to know you are not broken.

Learning to stop will be uncomfortable; but do it anyway.

Allow yourself to feel discomfort (it’s just a new habit forming), to not get that full feeling (you

don’t need to feel full to find comfort), to think you are wasting food (you aren’t), and to know

that yes, if it tastes really good you won’t want to stop (you still got to enjoy it).

Stopping at 2 on a regular basis is the first indication you are truly connected to yourself and

your body. You will have to let it “get under your skin for a bit” before it will feel normal.

If you look at the scale, you can see it is a very small range right in the middle that we are

suggesting you stay within. It is about the size of your stomach (which is about the size of your

fist.)

Getting to know your -2/+2 is going to take trial and error. Be patient and put on your learning

hat. The only way to know your 2’s is often to blow past them! Use that as a learning tool. It’s

the best one you have! Use the Hunger Scale worksheet included in this book to help you nail

your hunger scale.

As you get to know your -2, you will realize it is just a little whisper from your body that it is time

for a little fuel. It doesn’t scream or interrupt you with a loud growl. It is a very subtle emptiness

POSSIBLY with a gentle rumbling. You need to be in the present moment and connected to

hear it. At this point, you have enough time to prepare a small meal or snack and eat.

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PNPTRIBEAs you are eating, you will slowly notice your body moving from -2 to -1 to 0. Then, you will feel

your stomach filling up and moving to 1, then 2. As you arrive at 2, you will need to stop eating.

This means that if you are right in the middle of a meal, a sandwich, or a protein shake—stop.

Often a +2 is reached when you notice yourself breathing a little harder or needing a deep

breath before a bite. You may notice your mind wandering, wanting to work, scroll Facebook, or

watch TV.

In the beginning, I suggest being hyper-vigilant. This is very important in terms of retraining

your body that you trust it and that you are listening.

This is not a time for justifications or rationalization. Do not judge your body for its opinion.

Just get to know it.

Many times people will be shocked at how quickly they get to 2. For some, it takes very little

food. It is amazing to eat so little and not feel physical deprivation. By the very definition of being

at 2 on the hunger scale, you will feel satiation and not physical deprivation.

Other times, diet flashbacks and worry will come up. “Am I eating enough or just tanking

my metabolism?”

Just let those feelings surface and remember that you are truly physically satiated at this point.

By using The Hunger Scale and listening to your body, you may eat more often each day or you

may find you need to eat less. I have a suggested Meal Timing Plan in the worksheets and

resources section of this book. Use in the beginning to check-in with yourself.

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PNPTRIBE

It will require some planning to have food options available so you don’t go beyond a -2 often.

It’s fine if you do; just keep your cool. You can’t get too hungry and overeat. You CAN THINK if

you are too hungry you will overeat, though. Just tell yourself hunger is not an emergency. It’s

just hunger.

Feel comfortable stopping at your 2, knowing you have more food available for the very next

time you get hungry. This is called the “Abundance Mentality.” There will always be more if you

choose to think that way. There’s another meal coming. You can always plan for more tomorrow.

It is okay to play around with the food scale and eat only a few bites to get you to -1 to hold you

over for an upcoming dinner or a planned event. In the beginning focus on allowing yourself to

get just to SLIGHT hunger. Keep yourself fed before you get past -2 so you won’t be in such a

hurry to eat everything in sight. Those old patterns will want to come up so let’s focus on not

triggering them in the beginning. Eventually you will learn to be so confident with your choices

that when you get past a -2 you KNOW it’s totally doable.

The goal: Stop eating at 2 so you can feel light and not feed your body more than it needs.

Meal Timing Plan

Start with my meal timing plan if you are TOTALLY CONFUSED or UNSURE what it means to

be hungry. If you are NOT hungry at a designated time then you DON’T EAT. You wait with

confidence until the next meal window. You don’t get extra food at the next meal. You also must

remind yourself that the body CANNOT get too hungry and overeat. That’s a myth.

August/2017



PNPTRIBEMany women have spent years and years eating in chaotic patterns. I’ve noticed a few common

themes.

Ravenous At Night

You wake up and hit the ground running. You work all day and then when life settles down you

are RAVENOUS. Your body is wanting food immediately. So, you eat until you are stuffed and

once you aren’t stuffed you begin grazing again keeping that dull level of full going.

Junk Hustler

You wake up and grab a doughnut, drive-thru sandwich, or sugary coffee. Then at lunch you hit

the local drive-thru because it’s quick between running errands. You tell yourself that life is so

busy you don’t have a choice so you end up with burgers and fries with diet soda. At dinner it’s

going out, ordering pizza, or just snacking on whatever the kids have left over.

Snacking Queen

You probably think if there is anything I do it’s under-eat. You rarely have a real meal. You graze

on small things all day but you overeat the poor quality foods. Your meals are somewhat healthy

and “small” but you end with desserts, pieces of candy, and sugary drinks. Your overeating is

hidden to you.

What do all three have in common? Overeating and teaching your body to ignore it’s natural

food signals and patterns.

It’s important to teach yourself how to check-in for hunger signals. Then give it good quality food

when it’s ready. Before we start reducing the amount of poor quality foods we want to GIVE your

body some patterns to check-in for hunger and assess hydration.

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PNPTRIBE

This is why the basics combined with timed check-in windows can help you develop a real

relationship with your body and your food.

Meal Timing Plan

You will decide if you need to eat at these designated times. Before you eat, check-in with your

body and see what hunger signals you experience.

I have provided a food journal at the end of this book to track your food and hunger cues if you

would like to use it.

• Upon Waking: + 8 ounces of water

• 6-8am: Breakfast + 16 ounces of water (eat only if hungry)

• 11am - 1pm: Lunch + 16 ounces of water (eat only if hungry)

• 5-7pm: Dinner + 12 ounces of water (eat only if hungry)

• 10am, 3pm or 9pm: Check-In and add snack only if hungry + 4-8 ounces of water

At the designated time to eat start your meal if you are hungry. Pay attention to your fullness.

Your goal is to eat until you are satisfied and then stop. Sometimes you won’t clean your plate

and that’s fine. Once you stop just wait until the next meal before eating again.

Remember abundance mentality? Use it now. You might fear getting hungry or not eating

enough. Remind yourself another meal is coming soon. Hunger is NOT an emergency.

If you are unsure if you are satisfied and think you might be then it’s time to stop. You can

evaluate as the days go along to dial in the satisfied mark.

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PNPTRIBE

Feel free to skip snacks if you don’t need them. If your body doesn’t need food you do not eat it.

Your next meal will be the normal size. You don’t get “more food” for skipping a snack. If you

overeat the body stops burning fat stores and goes into fat storage mode.

Listening to your body and honoring its signals is one of the true forms of self-love. This is a

practice and a way of life. It requires you to invest your time and energy into your relationship

with your body. It requires you to respect it. It requires you to listen to it. In the middle of a meal

at a restaurant you will need to connect to yourself, know it wont’t be easy, listen and and

practice building a better relationship with yourself.

For many of us, it is not in our programming to stay connected, so it will take some effort at first.

If you really work at it, eventually you will get used to having a light feeling in your stomach and

an intimate communication with your body. It becomes a natural way of being in your own skin.

You get to the point where overeating is akin to shoving more food in the mouth of a child who

has said he has had enough. You start listening to your body with the same respect you would

give that child. By gently laying your fork down, you are telling your body you are listening.

Naturally thin people who have not been subjected to diets do this without thinking. If you watch

thin people eat, you will notice that they don’t order large quantities of food and they regularly

stop when they have had enough. They may stop in the middle of a meal or lose interest

halfway through a dessert. To many of us this is astounding. We cannot imagine stopping in the

middle of a dish that tastes so good. To a naturally thin person, it does not make sense to

continue feeding a body that isn’t hungry. To them, it would be like overfilling the gas tank of a

car. Even if it is the highest-grade gasoline and the price is ridiculously low, there is still no

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PNPTRIBEreason to fill a tank past full. It doesn’t take effort or forethought; it seems incredibly obvious to

stop when full.

You and your body are on the same side. You need to keep it that way if you want your body to

cooperate, and you can work together to achieve your goals. As long as you are fighting against

your body, you will be in a fight that will never end.

Many of you feel completely out of control with eating. In order to get started, you will want to

have some structure that will automatically get you in touch with your hunger cues and learning

the hunger scale. Generally, the body gets hungry for a small meal about every three to five

hours. If you deliberately eat this way, you will start to notice that when you eat small meals at

an interval of about three to five hours, your stomach will be at -2 again.

If you want more structure you can use the meal plan guide provided by PNPTribe (in the back

of this book). Just prepare and follow the plan. Pick different plans each week until you are

ready to add in your recipes and foods.

General healthy rules for everyone.

• Drink an 8 oz. bottle of water every two hours. Use the timer on your phone.

• Eat plenty of healthy fats each day. They are a MUST for fat loss.

• Include healthy carbs. You do not need to go low carb.

August/2017



PNPTRIBE• Take a daily multivitamin. You can use a shake like Shakeology to serve as a snack, meal,

and your daily multivitamin. But any vitamins will be fine.

• Protein is good for you! I like eat a palm sized amount with my meals.

This eating pattern automatically has most people eating when they are hungry and stopping at

just about a 2 on the hunger scale. When you eat smaller meals through day, paying attention to

your body, you stay within the range. You are never getting too hungry and never getting too full.

Not everyone needs to follow this type of structure, but it’s a very good guideline for people who

don’t eat enough or who are getting used to listening to their body. It delivers a steady stream of

energy throughout the day, keeps you within a sensible range on the hunger scale, and is in line

with what most bodies need.

I Don’t Like Wasting Food - Why You Must Stop at a 2

We have been trained not to waste food in the garbage, but to waste it on our butt instead.

Either way it is wasted. In one way, we just carry the waste with us literally in our back pocket.

Overeating food because we don’t want to waste creates fat. It is as if you are telling your body,

sorry you aren’t still hungry but I paid a lot of money for this and I don’t want to throw it away.

Can you imagine saying that to a baby? Can you imagine making a little baby eat the rest of its

baby food because you didn’t want to waste it? No. You wouldn’t force-feed a baby food it

doesn’t want, and you shouldn’t do it to yourself.

This is a very hot issue for many people and it will torture people when they are forced to throw

food away. It’s either in the garbage or extra fat on your body...you decide. Sometimes you

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http://www.beachbodycoach.com/phitnphat

PNPTRIBEmust be harsh with yourself to prove your own point. You may have had years of programming

where you must clean your plate or been so broke you can’t stand the idea of money going into

the garbage.

Wasting money? Not at the expense of your own body. Never. How your body feels should

always come before a few dollars of extra food you don’t need. Period.

And many of us eat to please others. We don’t want to hurt people’s feelings so we eat and then

get resentful. Eating food and being polite should have nothing to do with each other.

Don’t choose to hurt your own feelings because you want to be liked. Like yourself or

you won’t like others.

I had a client who couldn’t stand to waste food, so she would just eat it. No matter if she was

hungry or not, she would clean her plate and the plates of her kids. If there was food she

purchased that she didn’t like, she would eat it rather than waste it. As you can imagine, she

was overweight and very disconnected from her body and its desires.

She was assigned to eat only half her meals for two days and throw the rest away. She could

make bigger portion sizes than she needed to reach her 2 but she was to always toss some

food. She reluctantly agreed.

The following night, before she was to do the exercise, she had fitful sleep and felt lots of anger

and worry surfacing. She thought how stupid and wasteful the exercise was. I asked if it was

about the money. She replied that it wasn’t and she would happily pay to eat less food rather

than throw it away.

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PNPTRIBEShe was very upset and asked, “Can’t I just pretend to throw it away?” to which I replied, “Sure!

And you can pretend to lose weight too!” We laughed, but the real issue that surfaced was not

very funny.

It took time to look inside and see what the real issue was and why she felt so strongly about

the exercise. What she discovered was a belief system so deep she didn’t even know she had

it.

When she was a teenager, her family was short on money and often were hungry waiting for the

next meal. In an illogical connection, she believed that by wasting food, she was throwing away

the very thing that was so precious when she was a teenager!

It was a great discovery. She saw how illogical the belief was. She can now simply throw food

away instead of putting it away on her body. She knows that, either way, it’s wasted because it’s

not being used as fuel.

What is your reason for not wasting food? Is it because of the people starving in the world? Is it

because it costs so much? Is it because you want to be a member of the clean-plate club?

Whatever your reason is, it is not a good one. If you are going to eat according to your body’s

wisdom, in our excess culture, you are going to have to waste some food. It is a fact. You will

consistently be served more than your body will want. Get used to it and start wasting now.

Of course, we recommend you try and do everything in your power to be responsible and

reasonable in how you prepare and order meals. We’re not saying that wasting food is a good

thing and should be sought out. We’re saying that it really is part of a thin person’s life. Try to

take precautions against it, but get used to it just the same.

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The Four Types Of Eating

There are four types of eating:

• Fuel - Healthy food

• Joy - Planned fun food

• Fog - Unconscious overeating of any kind of food

• Storm - Conscious overeating of any kind of food

First, let’s dive into the types of food we eat. This section is dedicated to fuel and joy. Then we

will get into dissecting the types of overeating.

Fuel Eating

The reason we have to eat is to fuel our bodies. Fuel foods are nutrient dense, help you get the

results with your weight you desire and they are what make your body energetic and function

well.

Fuel foods include fruits, vegetables, lean proteins, complex carbohydrates, and healthy

fats.

I’m giving you some basic healthy, fuel guidelines but it is imperative for you to know what types

of foods fuel your body and what ones do not. The truth is that most of us know which foods

fuel us by how they feel in our body.

You can design what your healthy fuel menu looks like. It’s not a strict set of guidelines. It’s

eating in a healthy way that feels good to your physical body.

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PNPTRIBEThere are many good eating plans you can use to help with fuel eating. You might like Clean

Eating, 21-Day Fix type programs, the Food Pyramid, DASH Diet, Paleo, etc.

Dieting should not be the entire weight loss plan but a tool for fuel eating. Do not use any diet

that severely restricts calories or disconnects you from your body. Diets can be helpful in food

choices, but your body will always tell you how much to eat. Plans can give you some

structure but your body will design the ultimate plan.

Fuel foods are like employees that have a job to do in your body. When you eat them, with the

awareness of what they will do when they get into your body, you will see how they help you to

function.

For example, a healthy protein will provide the building blocks for cells; a complex carbohydrate

will give you steady energy; a piece of fruit will give you essential nutrients and water; and

vegetables are loaded with vitamins and minerals.

High-grade foods, like high-quality employees, work hard for you. They go in and work to

provide your body with the essentials it needs to function.

Low- quality food that is over processed with low-nutrient value is like hiring a lazy

employee. Diet food or low-in-fat food is designed to convince you that what you are eating has

nutritional value; but like hiring filler employees, it is going to slow you down and cause you

problems. Do a mini-interview with any food you put into your body. Hire and eat wisely!

Fuel eating should be done 90 percent of the time for maximum health. If you are filling

your body on hunger cues with high-grade fuel, you will feel energized, healthy, and light most

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PNPTRIBEof the time. You will feel your metabolism kicking in from eating so often and feel each cell

celebrating among vitamins and minerals. You really can’t go wrong with your health if you are

feeding yourself what your body needs to function optimally.

By the way, fuel food can and should taste good. Fuel food does not mean diet food in a

freeze-dried container but quite the opposite. A good fuel meal is fresh, simple, lean, and tastes

great. I believe life is too short to eat anything that doesn’t taste good. So, eat fuel foods you

and your body both like.

The rules for fuel eating are:

1. It must be something your body wants and needs.

2. You start at -2 and stop at +2 on the hunger scale.

3. Fuel eat 90 percent of the time.

Finally, as you begin to increase your exercise regime, you might think you need more fuel food

to compensate. Do not make this mistake. Your body is always the one to indicate if you need

extra fuel. Follow its cues and trust it. Also, eating too much processed food and simple

carbohydrates can alter the natural communication of the hunger scale.

Any high-sugar foods (usually your low fat diet foods) that cause an insulin spike followed by a

dip in your blood sugar. This will send a false hunger signal and lead you to believe you are

requiring more fuel when you aren’t. Eating complex, healthy carbohydrates with a serving of

protein and fat will alleviate this issue. (More about sugar in the book.)

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Let’s review a tad.

So far you have seen the optional meal plan in this guide. You learned about your hunger scale

and learned a lot about how to listen to your body mentally, physically, and emotionally.

Very often, just doing these things leads to significant weight loss. Without ever making you give

up too much food you love, just gaining awareness around what you choose to eat and why will

lead to success. If you eat a lot of fuel foods, you don’t have to worry as much with “crazy

hunger”. Pretty simple.

We’re here because we want a long, healthy life filled with energy, vitality, and the ability to take

care of ourselves in the golden years. We don’t want some young punk making minimum wage

at the old folks home taking care of our “accidents.”

The next step is probably the most important in terms of feeling good and living a long life. It’s

also where we prepare for things to get a little harder because we will find that many of the

foods we love and find comfort in might not be all that great for us.

Before you even glance at the food lists I want to give you some points of wisdom from those

who have lost significant weight before you…

1. Don’t give up everything at once if you are the type of person who gets off track easily. I

would guess that at least 80% of the Tribe lost a good bit of their weight eating a less than

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PNPTRIBEperfect diet. Most of us have grown into this lifestyle over the course of months. Yes it feels

good, but it stinks if you aren’t ready for it. So, do what you know you WILL do. Commit. My only

expectation from ANYONE is that they do what is best for them and what they can do practicing

success.

2. Start by making small substitutions to your current menu. Maybe breakfast is a meal you

aren’t attached to. Great! This is a meal you can make healthy choices and be OK with. Your

nighttime snack of a Skinny Cow is serenity to you. For now just keep it. One day you might not

need it but it’s OK to eat it as long as you are getting the results you desire. Again, start slow

and you will find as you get smaller and practice success you and your body won’t rely on those

treats as much.

3. Before you eat anything always think about it. Care about WHY you are eating so that you

can begin to break your habitual eating patterns. Eat because you are hungry, not bored and

lonely, because you planned your meal, not because you had a bad day, and because it’s time,

not because your kids had some leftovers you might as well polish off.

I care first and foremost that you are eating when hungry and journaling your food. NEVER feel

that you have to eat the way the girls in the group do, feel ashamed with your choices, or that

you must be a clean eater to even discuss your food. NOT TRUE! At PNPTribe we want you

healthy and encouraged that there is room for every kind of “dieter” out there.

Now let’s look at two food lists…

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These two lists represent some of the fuel and joy foods in this world. Use them as a guideline

to make your choices each time you nourish your body. From this point on, think of eating as

giving your body the necessary energy it needs to perform rather than feeding yourself with

foods that only give you a party in your mouth. All of us who have struggled with weight know

that eating is often more emotional than anything else.

The Basic Guidelines for Eating:

1. Each meal should include a protein: lean red meats, seafood, poultry, eggs, beans or

dairy.

2. Each meal and some snacks (snacks are always optional) should include one to three

veggie servings. A serving is about a ½ cup.

3. Eat one to three servings of fruits every day. A serving is ½ cup. Fruit should be fresh or

unsweetened.

12 Foods to Use as Fuel (90%) 12 Foods to Use as Joy 10% or Avoid

VegetablesFresh FruitDairy products (full or low fat and organic if possible)Chicken or turkey (organic if possible)Eggs (omega 3 rich eggs)Lean Red Meat (top round, sirloin)Fish and shellfish Oatmeal, Quinoa and other GrainsAll Potatoes (white and sweet)Rice Whole Wheat Bread and 100% Grain ProductsNuts and Seeds

Ice Cream Fried FoodsDoughnuts and pastriesCandy, chocolate and cookiesSodaFruit “drinks”Potato ChipsCoffees loaded with sugar and whipped creamWhite BreadHot dogs, fast food burgersCheesy Pasta DishesSugary Breakfast Cereals

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4. Include complex and starchy carbs. Some people do better eating less carbs as the day

goes on. Others do better starting with healthy fats and proteins ENDING the day with a

healthy carb as part of their meal. A good rule of thumb is to note how your body feels

energy wise through the day and adjust healthy carbs accordingly. BE WILLING to play

with it.

5. Eat plenty of healthy fats. Don’t be afraid of fat. Healthy fat doesn’t make you fat.

Include them throughout the day and preferably during the portion of the day you get

the “munchies.” Fats will satisfy you longer. I eat 1-2 servings of fat per meal. That’s

about 1-2 tbsp of most oils, grass-fed butter, and 1 serving from the label of nuts and

seeds.

6. Variety is key. Mix your foods up every week or two weeks. You need different foods just

like you need to change your workouts. Your body is too smart for redundancy.

7. You are allowed one joy or about 10% of your eating for a week. More to come shortly.

8. Protein bars and meal replacement shakes can be substituted on occasion for

convenience. I recommend Shakeology. I drink it and know it’s healthy.

Remember, this isn’t a crazy diet. I want to teach you how to lose your physical and mental

weight.

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http://www.mayoclinic.com/health/fat/NU00262


PNPTRIBESo, use this information to change your relationship with food. This is a balanced and healthy

way to eat. You can use this for weightloss efforts, maintenance, and taking charge of your

health. Our goal is to include a wide range of natural, healthy, and low sugar foods like whole

grains, complex carbs, fruits, low or dairy, vegetables, healthy fats, and lean proteins.

Food Prep

PNPTribe prides itself on our ability to teach you how to start food prepping. It’s important

because it allows you to think ahead about the healthy food you will eat for the week.

The most important thing is to define what food prep REALLY is.

Food prep means you will take a look at your week, decide some or all of the food you will eat,

buy that food, and get it prepared in a way that works for you all week.

If you are NEW to food prep that might mean deciding exactly what you will eat each morning at

the drive-thru that works for weightloss. Packing up some healthy snacks to take to work to

avoid the vending machine. Using some frozen dinners and pre-cut fruit from the grocery store

as lunch because you aren’t sure how to cook yet. And, then eating what you normally cook with

your family for a couple weeks while you dial into your hunger scale.

Many people think food prep means they eat the same thing every single meal all week and

cook it all on Sunday. Well, some people do that but ONLY because it’s easy and they like it.

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PNPTRIBEThe key to food prep is taking it slow and layering in meals and ideas learning as you go. I

started my weightloss not knowing how to cook ANYTHING. I couldn’t even make eggs. But, I

started with things I knew I could execute like frozen dinners, putting together sandwiches,

salads, and buying a lot of pre-cooked things.

I want you to commit to learning to food prep and NOT allowing yourself to get overwhelmed. If

you are overwhelmed it’s because you aren’t focused on one thing you know you can do. You

are thinking of all you don’t know.

Here’s some basic food prep tips for when you are ready to start doing any type of food prep.

• Start with a clean kitchen. Empty dishwasher and empty sink.

• Clean out the fridge. Make space for what you are putting into it.

• Have groceries ready. I like to shop a day before food prep.

• If you have space on your counter or kitchen table, take out the foods you will need

and put away as you finish them.

• Get your utensils ready! Get a big bowl for “trash” like tops of fruit you cut, plastic you

take off, etc. Empty as it fills.

• Consider having stations: chopping, portioning finished meals, protein area.

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PNPTRIBE• As you finish with dishes, rinse and put away in cabinet or dishwasher.

• Leave the dishwasher open and load as you go.

• Take a few notes on shortcuts you find. First few weeks do one thing at a time until

you know how to multi-task.

• Utilize a crockpot! You can cook a meat in there while baking, too.

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PNPTRIBEFood Lists The food lists below are not all the foods you can eat but they do give you ideas on foods that

are good for you or that you can try.

Best Choice Fruits and Veggies

Vegetables Fruits Healthy Carbs Protein and Fats

ArtichokesAsparagusGreen beansCauliflowerSoy BeansCollard GreensLettuceTomatoesPasta sauce SalsaBroccoliCucumberMushroomsSpinachOkraBrussels sproutsSquashZucchiniPeppersKaleCeleryCarrotsBamboo ShootsAlfalfa SproutsCabbageEggplantTurnip GreensOnionsSalad VegetablesLeeksSpaghetti SquashCornChick PeasBlack Eye PeasSugar and Snow PeasBeans

ApplesBananasBerriesGrapesGrapefruitUnsweetened applesauceOrangesNectarinesPeachesPearsBlueberriesRaspberriesPlumsCantaloupeWatermelonKiwi

Natural State fruit is GREAT

Whole Grain BreadWhole Grain BagelWhole Grain PastaBoxed Whole Grain CerealWhole Grain PretzelsBaked tortilla chipsBaked crackersBaked chipsCream of RiceGritsSweet PotatoesOatmealCream of WheatOat BranBarleyMulti-grainsAll potatoesRyeMilletBrown Rice

Chicken TurkeyFish ShellfishLean red meatNitrate Free Bacon and Deli productsEggs/egg whites Dairy productsTofuWhey Protein Powder (with no added sugars)Milk CheeseYogurt – Plain, Greek StyleCottage CheeseNuts and seedsOils (coconut, walnut, avocado, olive, flax)Natural nut butterOlivesAvocadoGrass-fed Butter

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PNPTRIBEOn occasion you may choose to eat something that isn’t on this list but is okay in moderation.

There are lots of foods and condiments that are not on this list that can help you round out your menu.

Journal it, find a place in your meal plan for it, and enjoy.

Keep in mind, the more processed an item is the less it should appear in your week. Remember

our lesson in No BS on Fuel Foods where I discussed Good/Better/Best ? 3

You might include things like Weight Watcher dinners, low calorie/low fat muffins, low-sugar popsicles, Halo Top, protein bars and such. These are what we call good choices. But, if you

think about it and plan for it you can start changing some of them out for better and best choices over time.

This is a lifelong overhaul you are making. Take your time to learn how to eat foods that

ultimately will best serve you. Today that might be canned soup and portioned crackers. Take it one week at a time.

Gauge if you will keep the good foods based on your results and how your body feels.

And, for condiments just be smart. I use full fat condiments and in moderation. A little butter on

my veggies, some dressing for my salads, sometimes I like ketchup with my baked potatoes, etc.

The healthier your overall plan is the better will feel. That is the bottom line.

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Joy Eating

Joy Eating is just that—pure and simple joy. This is food you eat because it tastes so good. It

doesn’t have to do anything helpful in your body and usually it won’t, but it tastes good in your

mouth. Joy eating includes cake, candy, Doritos, cheese dip, popcorn, fettuccine Alfredo,

chocolate-chip cookies, and anything else that just tastes wonderful but doesn’t do anything for

your body. These are foods designed for pleasure, not for nourishment. They are one of the joys

in life, and your body can handle them in small doses just fine.

You are able to joy eat. Many diets fail because they don’t allow us to live in the real

world and enjoy some joy food once in a while. Forget that. You can go to a birthday party

and eat cake: eat candy at Halloween and mashed potatoes with butter on Thanksgiving. There

is no way we want to completely give these up just to be thin. Naturally thin people do eat for joy

some of the time, and there is no reason we can’t do so as well.

The interesting thing about joy eating is how much joy it can bring us. Many people spend a lot

of their time joy eating. They eat because it makes them happy or it stops them from feeling

bad, not because it provides their body with fuel. They go to big, fancy dinners, eat expensive

meals, and drink expensive wines. This is fine if it’s done 10 percent of the time. Whenever

you eat joy food much more than this, you are getting too much of your joy in life from food.

How much of your joy comes from food? (This includes eating at parties, dining out, eating with

family, ice cream trips, and munching on popcorn at the movies.) Many times the answer is over

50 percent.

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PNPTRIBEHow much of your total life joy comes from food or eating? If you find that your answer is over

50 percent, you have the answer as to why you eat more than your body requires for fuel. It is

no wonder you don’t want to cut back on eating. It would mean reducing more than half of your

total joy from life! Ouch! Let’s just figure out how to find more joy in our lives in other ways. You’ll

need to diversify your joy to cut back on joy eating without cutting back on your overall joy.

To summarize this point, of all the food you eat, 10 percent of it should be joy eating. If you

are able to maintain this balance and add a lot more joy to your life and a lot more fuel to your

body, overeating can be a distant memory.

The biggest question I get is, “Corinne, what is 10% if we aren’t counting calories?” 10% is a

guideline and meant to represent a SMALL amount of food for the week.

Imagine if you eat 4 meals a day 7 days a week. That’s 28 meals.

This means that 3 meals you can have joy food eaten to your 2.

A joy meal is NOT an overeat. It’s not a BINGE MEAL. It’s not a CHEAT DAY. It’s a small

amount of food eaten mindfully and to a 2.

It’s also enjoyed and planned. If the food doesn’t taste good anymore you don’t keep eating.

You stop when you notice you no longer are truly enjoying it.

And, you always plan for it 24 hours in advance. Joy food is a deliberate, planned choice. You

are probably like me; you’ve had your share of spontaneous high calorie, low value food that’s

lead to fat on your rump.

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For some people they would rather have one joy meal instead of 3 smaller items.

Examples:

• 3 Joy Eats: Wed - small ice cream cone with your kids, Thur - two glasses of wine with a

light salad while out with husband, Sat - small slice of cake at a birthday party drinking

water.

• 1 Joy Eat: Sat - 2 glasses of wine, steak and baked potato, and share a small dessert with

husband on date night.

The only reason you are eating this food is to enjoy it, so pick your 10 percent wisely and make

sure it is what you truly want.

Then eat each bite with awareness and enjoyment. The minute you stop enjoying it, STOP

EATING! If you aren’t enjoying it, there is no reason it should be in your mouth.

Many people find that this is an “aha” moment for them. They find they can get a full sense of

joy from a food in just a few bites when they really pay attention. They also sometimes find that

they don’t enjoy it as much as they thought they would. As soon as you give yourself

permission to eat something and the only requirement is that you enjoy it, you lose all the

emotional charge of eating a bad food. Sometimes that was the whole reason for eating it.

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PNPTRIBEHere are the rules for joy eating one more time:

1. Eat for joy 10 percent of the week.

2. Plan your joy-eating on something you really want to

eat.

3. You must enjoy each and every bite and you must stop the minute you stop

enjoying it or your 10 percent is up—whichever comes first.

4. After a joy-eat, eat again the very next time you get hungry.

5. All Joy Food MUST be planned 24 hours in advance. If not, it’s called overeating.

6. You do not cut calories or earn joy. It’s just a part of your plan.

By the way, you do not have to be hungry when you “joy-eat,” but I promise you, joy food tastes

even better when you are.

Types of Overeating

Once you have a clear understanding of the hunger scale and you start to apply it, you begin to

understand what healthy food (fuel) is for you, and how to plan real joy in your life, you will

notice that there are many times when you are not hungry and you still want to eat.

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PNPTRIBEIt may be when you are in the middle of a meal and you have reached 2, but you want to keep

eating. Or, it might be in the middle of the day and you have no need for fuel, but you have a

strong desire to eat something because it happens to be in front of you.

Do not panic when this happens. In fact, this is not always a bad thing. If you are willing to pay

attention to what is going on with your eating, you will have a window into your emotional life.

Any time you want to eat for a non-fuel reason, you may have an opportunity to learn

something. So, I recommend you look forward to this happening.

This next section breaks down the two types of overeating: Fog and Storm.

Fog Eating

Fog Eating is unconscious eating. It’s popcorn at the movies, chips in front of the TV, and food

out of the pot while cooking. Fog eating is not enjoyable because you hardly realize you are

doing it. It’s eating when you aren’t hungry or eating at a restaurant beyond fullness because

you are distracted. Fog eating is a big bummer because you don’t need it for fuel and you aren’t

really enjoying it. It’s best to NEVER fog eat if you can help it. When you eat...eat.

Unfortunately, many of us spend a lot of time here; we are busy eating on the run frenziedly

without ever tasting the food we are eating. Sometimes we have no idea that we are even doing

it. When you eat an entire jar of peanuts and don’t remember eating until your hand hits the

bottom of the jar, it’s the ultimate insult to yourself. It is like eating behind your own back while

you are asleep. It isn’t any fun, and it’s not helping your body. Fog eating is a complete waste.

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PNPTRIBEPull yourself out of the fog as soon as you catch yourself doing it. Reconnect with yourself and

pay attention. This is your life; you don’t want to miss it.

I encourage you to STOP eating any time you are watching TV, Facebooking, working, etc.

Don’t do it. Let yourself be hungry if the only option is to disengage from your food.

Storm Eating

Storm eating is eating when you aren’t hungry, knowing that you are doing it, and

POSSIBLY feeling unable to stop even though you want to stop. 4

It has nothing to do with quantity. It has everything to do with being fully aware you are

doing it; unlike fog eating where you aren’t really aware.

Storm eating is like binge eating but it isn’t always bingeing. Storm eating is simply eating

because you want to. It might be the food tastes so good you don’t want to stop or you are so

mad that you want to eat to avoid the feeling. You will consciously overeat.

Storm eating is usually caused by depriving yourself and passing up too many forbidden foods.

When you start fueling your body regularly and allowing some joy eating, often the storm eating

dramatically reduces. When you are in a storm eat and feel as if you can’t stop eating, stop and

see what happens.

Storm eating may also be brought on by intense emotions that feel out of control. The important

thing to remember in a storm is not to judge yourself. Every storm eat is caused by a very

good reason. You need to be kind to yourself to find out what is going on.

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Try to observe yourself curiously and understand why you are doing what you’re doing. The

damage that occurs from a storm eat is not the amount of food you eat. The damage is

disconnecting from your body, filling it up past what it is requesting, and then beating

yourself up for doing it. If nothing else, you must be kind and gentle to yourself. Again, this is

a learning opportunity, not an opportunity to make a scary situation worse.

After a storm eat, wait until you’re hungry, and then eat your fuel food again. It may take you a

while to get hungry again after a storm eat. Be patient and trust that your body will let you know

when it’s time to eat again.

***Use the Fog and Storm Eating Analysis worksheet in this book.

The Differences Between Storm and Fog Eating

So, fog and storm eating is all about overeating. When you overeat it is the exact time you will

want to do a Thought Download (TDL) . Asking yourself in your journal, “Why am I emotionally 5

seeking food right now,” can give you a key insight! 6

Fog Eating Storm Eating

NOT AWARE AWARE

YOU DON’T ALWAYS KNOW YOUR EMOTIONS TYPICALLY EMOTIONS ARE CLEAR

Examples: Standing in the kitchen cooking dinner, hungry, and snacking on handfuls of chips or the meal.

Eating what your kids have leftover on their plate.

Snacking in front of the TV when you aren’t really hungry.

Having your lunch while surfing the internet or working.

Examples: Having a long day and eating a lot of food thinking I deserve to have this.

Feeling ashamed and eating in your car knowing you shouldn’t but do it anyway.

After a night of drinking, feeling like you’ve blown it so you eat way more than you need or are comfortable eating.

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All About Sugar And How It Effects Fuel And Overeating

Sugar is often a substance most of us with extra weight need to manage. In it’s natural form

(fruits and vegetables) we get plenty. Fruits and vegetables not only have natural sugar but they

combine fiber, vitamins, and minerals which increase our health and longevity. Chemically

created sugar added to processed foods does NOT increase your health; sugar destroys health

over time.

The more you eat natural, whole foods the less overall sugar you naturally eat. Processed foods

OFTEN have added sugar to make it taste good. It’s called the “bliss” point! It has a name and

it’s much like getting high off drugs.

Researchers know how much sugar processed foods need to get you wanting and craving

more. That increased sugar doesn’t just alter your brain but it dumbs down your tastebuds, too. I

can’t tell you how many women I have worked with over the years who cannot stand

vegetables. Why? Years of eating “bliss” point foods.

After cleaning up their diet they start to find fruit and vegetables flavorful like they were always

intended to be. As you eat healthier and reduce the sugar laden foods, give vegetables and

fruits another chance.

The Basic Science

You want to keep your insulin as low as possible. Each time you eat your insulin is raised and it

drops when you aren’t eating. When you eat sugar and/or flour your insulin is “artificially”

raised; unlike when you eat natural foods.

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Any large glucose alert in the body signals insulin to be raised. By eating little to no sugar and

flour your insulin drops dramatically. Meaning your energy levels smooth out, hunger isn’t

“HANGRY” and you feel a natural reduction in cravings for “junk food.” You also find you can go

longer between meals. That’s your insulin re-sensitizing and your leptin and ghrelin starting to

adjust to normal levels.

For fat loss here’s the bottom line:

• The obesity epidemic is caused by too much insulin in the blood.

• Insulin is a storage hormone. When it’s elevated the body cannot burn or use fat for fuel.

• Insulin also affects two other important hormones: ghrelin and leptin.

• Leptin tells us we are full and we want to exercise. It’s blocked when we have excess

insulin.

• Ghrelin tells us if we are hungry or not. It is negatively affected by “concentrated” food

because it doesn’t see the calories add up. For example a 300 calorie soda or doughnut –

concentrated sugar.

Do I Need to Give Up Sugar and/or Flour?

Some people opt to completely cut out sugar and/or flour. Why? Well, it’s not good for you. And 7

many women can tell they just can’t control themselves around it even with the best intentions.

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Sugar is one of the most damaging substances to your body, can trigger cravings, and make it

harder to lose weight. Some people can take it or leave it and include a little sugar with no

problem. But if you notice any of these things you might consider dropping sugar for 30 days

completely to see how your body responds.

• You have a hard time eating sugar and STOPPING with a serving.

• You feel “addicted” to sweet foods or binge/storm eat them often.

• You are peri- or menopausal and can’t seem to get lose weight even when you are eating

healthy and exercising regularly.

• You are pre-diabetic or beyond.

• You notice you are tired quickly and look for food hits to give energy. The hits don’t seem

to last long.

• You have PCOS or difficulty with fertility due to weight.

• You experience frequent headaches, shakiness, and irritability if you get “too hungry.”

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PNPTRIBE

What Negative Health Effects Could Too Much Sugar Have In My Life?

Here are a few things having too much sugar in your diet can cause:

• It overloads and damages your liver, can cause non-alcohol fatty liver disease and is

treated by the body the same way as over drinking.

• It can cause weight gain because of altering insulin and leptin signaling. You will be

hungrier and store more fat for the same amount of food from natural sources.

• It leads to diabetes when overly consumed.

• It causes metabolic dysfunction including weight gain, abdominal obesity, decreased HDL

and increased LDL, elevated blood sugar, elevated triglycerides, and high blood pressure.

• It increases your uric acid levels. High uric acid levels are a risk factor for heart and kidney

disease.

• It is also linked to Alzheimer’s, PCOS, and Dementia to name a few more.

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PNPTRIBE

Reduce Sugar Or No Sugar No Flour?

Reducing Sugar

By following the Fuel Foods section of this book, using the Hunger Scale and keeping your Joy

Food to 10% of your week you will naturally start reducing your overall sugar intake.

But you might want to take a more active role and want guidelines. When reducing your overall

sugar aim for about 25 grams or less of sugar per day. That’s about 3 tbsp to 10 tsp. You can

simply keep track of sugar grams if you want. Just keep it simple.

To start reducing sugar, begin with reading labels on your foods. Sugar, sucrose and fructose

are the most common names. On the next page is a list of sugar names and substitutes. But,

please don’t be fooled with “no refined sugar,” or “natural sweeteners.”

Refined sugars are white sugar. No refined sugar means there is no white sugar but likely

OTHER sugars being used.

Natural sweeteners are still sugar. They can cause just as much damage. Just because it’s

honey, fruit juice, or plant based doesn’t make it healthy.

Sugar is sugar. Your body just doesn’t need much of it so work on reducing the amount you get

each week. There are no current studies that support the use of other types of reportedly

“healthier” sweeteners as added sugar when you’re already eating too much sugar in the first

place.

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PNPTRIBEAs I teach you throughout the book, look at your week and your food. What are one or two

things you can change this week? Find that, nail it, and then do it again the next week.

In 30 days you will be shocked at your overall changes. Instead of being in a rush to change; be

in a mindset to permanently change.

This list doesn’t contain the names of sugars that include the word “sugar,” such as beet sugar

or date sugar. Also words that end with “syrup” or “ose” indicate it’s a sugar. Outside of all

sugars, syrups (like HCFS and corn syrup), and “ose” here’s more.

All molasses

Cane juice crystals

Evaporated cane juice

Caramel

Fruit juice

Honey

Fruit juice concentrate

Florida crystals

Agave nectar

Sucanat

Treacle

Turbinado

Barley malt

Dextrin

Diastatic malt

Ethyl maltol

Maltodextrin

Castor

August/2017



PNPTRIBEEliminating Sugar and Flour

It’s as clear and simple as it sounds. No foods with added sugar or no foods with any type of

flour (including almond, coconut, etc.).

In order to get over the “hump” of the detox process in your system, you will need to commit to

30 days of NSNF. None. If sugar naturally occurs in a product (like milk or unsweetened dairy

for example) that’s fine. You are removing sugars that are added which means it will be on the

label as an ingredient.

After 30 days you can add JOY FOOD again. It’s 10% of your week, you stop at a 2 or when

you stop enjoying the food and it must be planned 24 hours in advance. This is not a cheat or

binge meal.

Side Note: A few meats like bacon, some vinaigrettes use a trace amount of sugar or fruit juice

(like lime/lemon) to process the food. If the grams of sugar are less than 6 per serving and

sugar is not one of the top three ingredients then it is up to you if you will use it. If you feel

addicted to sugar you may want to avoid it. If not, try it and if you have no cravings for food then

you are likely able to tolerate that small insulin response.

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PNPTRIBEHow To Go NSNF

You want to prioritize your foods in this way (see the Fuel Foods section for foods):

• Vegetables are a PRIORITY on your plate. You need them for vitamins, keeping insulin low,

digestion, and electrolyte balance.

• Healthy fats.

• LIMITED protein. .4-.8g times your body weight is PLENTY or a palm sized amount 2-3 times

a day.

• Limited grains.

As your hormones re-balance your hunger will dramatically change, reduce and not feel like an

emergency.

Foods to Avoid:

Anything with flour: gluten free items, nut flours, bean flours, corn starch, wheat germ, guar

gum.

Anything with sugar: natural sugars, near, fruit flavorings, syrups.

Sugar alcohols — including mannitol, sorbitol and xylitol. Sugar alcohols can increase your

blood sugar level.

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PNPTRIBEAnything with transfats: margarine, partially hydrogenated oils, deep fried foods like chips and

fries, non-dairy creamers, popcorn.

All processed, concentrated and refined foods: juices, smoothies and alcohol.

OK to have: condiments (no sugar or trace 1g or less per serving), broths, spices.

Up to you: dark chocolate (high quality 70%) and artificial sweeteners

Crushing Your Sugar Cravings

When you eat a lot of sugar you will crave more. Let’s talk about ways to offset the cravings and

reduce the amount of sugar in your diet.

First, eat real food. I highly advise when you are cleaning up your diet to include all natural

foods. If God made it then it’s a go food. This includes fruit, potatoes, rice and more. WATCH

OUT for old diet rules having you “think” you need to be confused or limiting REAL food.

Second, increase your healthy fats at each meal. Fat increases your satisfaction with meals and

your food, reducing your craving for something sweet afterward. Avocados, coconut oil, nuts

and seeds increase your healthy fat content, fill you up and reduce your sweet cravings.

Third include some fermented foods and take a probiotic. Fermented foods support your

digestive health and improve your gut microbiome. The sour taste naturally helps reduce your

sweet cravings. Sauerkraut, kimchee and pickled foods are great to help ease the cravings.

August/2017



https://kit.com/phitnphat/pnp-supplement-kit/garden-of-life-probi

PNPTRIBEAnd keep in mind your body has to rid itself of the dependence. It won’t feel amazing at first.

Mentally prepare yourself that coming off sugar and moving to real food will feel rough at first

then the amazing will come. Give yourself 3-10 days depending on how much sugar you have

been consuming.

Supplements

I am often asked, “Do I need to take supplements?” My best answer is the healthier you eat the

less you need supplements. I like to get all I can from the fuel foods I include in my diet. But,

there are a few things I find helpful.

Probiotics are great for most people. They help keep you regular, build your immune system,

and more. You definitely need to take one if you have recently taken antibiotics. Those kill all the

good and bad bacteria in your digestion system. Probiotics help restore the balance.

Multivitamins are good for you the less healthy your diet is. They just bridge the gap, though,

until you upgrade your fuel foods over time.

If you have trouble with constipation or sleep, I also recommend Natural Calm or any

magnesium supplement. Start slowly to allow your bowels to adjust.

Those are just a few I recommend. You can ask in the PNPTribe for other recommendations and

of course talk to your doctor if you have specific health questions.

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PNPTRIBE

Exercise

Never Exercise for Fast Results

Being disconnected from our bodies causes us to overeat. This estrangement from our physical

being is what makes it possible for us to gain large amounts of weight without noticing, until we

can’t fit into our clothes. In order to reconnect, the first step is to eat when you are hungry and

stop when you are satiated. This is the beginning of a new relationship based on cooperation,

connection, and love. The second step is exercise.

Many people will be so sick of trying to exercise and dislike it so much that they can’t imagine

what I could say to them to convince them otherwise.

What I suggest is that you change your entire idea about exercise as a tool.

Use exercise as a way to connect to your body. As a way to define your priorities. Use exercise

as a way to practice changing your thinking and making better, healthier habits.

This approach to exercise is not like any other because it’s not meant to be a tool to lose weight

or see immediate results.

Essentially, you’ll need to make the shift from being a taker to a giver.

If you think about your past attempts at exercise programs or even your current one, perhaps

you are exercising based on what it will give you. Many people “take” from exercise what they

can get, and this usually leads to not liking it and doing activities that are not enjoyable.

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PNPTRIBE

Instead, use exercise as a way to give to yourself. The distinction is crucial. Although,

technically, you are the giver and the receiver when you commit to an exercise regime, start to

identify yourself with the giver part of you.

You will start giving yourself exercise without expecting anything in return. It may be easy to

think of this again as BUILDING a healthy relationship with your body. You are giving to your

body the gift of movement, health, strength, and time. You are letting your body know that it

is worth your energy.

The results will come as a by-product of exercise. Once you get good at it, you will get all the

benefits listed later in this chapter, which will help you maintain your weight and make you feel

better.

But these are merely by-products and not the reason you start exercising in the first place. It

should feel as if you are making a contribution to your life. You are filling your body with

emotional deposits of love. As the giver, it will make you feel good to give. It shouldn’t feel like

an exhausting drain that doesn’t produce any results. It is something that you are adding to your

life, not a burden that is taking away.

People who exercise regularly are communicating to themselves and the world how they should

be treated. They are making a statement that they are willing to give to themselves.

They are not looking at what they will “get out of it” in terms of losing weight or looking good.

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PNPTRIBEGive yourself emotional strength, the ability to overcome excuses, motivation, pride, and

the emotional commitment to state that you matter.

There have been times in my exercise life where I was a taker from exercise. I would suck the

joy right out of movement because I wanted it to “pay off.” And, unless it paid off the way I

thought it should exercise would make me angry.

Many people quit at this stage. You feel betrayed by working so hard and not having one thing

to show for it. That darn scale is barely moving!

Instead of giving up, I changed how I was thinking because exercising and feeling angry was

killing the relationship I was developing with myself while getting thinner.

I knew that I was giving myself an amazing gift by working out every day. I knew it felt good to

be a person who exercised. I knew that I was doing things I never dreamed I could and loving

my body by being willing to listen to it and move it.

I made the decision that I had to trust that the results would come. I couldn’t rely on results! I

had to rely on the gift of moving for my health, moving so I could be healthy at 90, and moving

so I could be a fit mom. I also had to move because God gave me this body; it was my job to

take care of it.

It had to be bigger than what the scale said.

More importantly, if the results didn’t come, I knew I would continue to give myself health. I

couldn’t keep it up if all I was doing was looking for what it would give me.

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PNPTRIBE

What you give, you will receive. Over 18 months I hit maintenance. I developed a relationship

with my body that is special. This is how I know I will never gain that weight back.

I don’t fight with my body. I give it what it needs. I don’t have expectations of it. I allow it to

respond the way it needs. It’s kept me fit enough to run circles around women half my age.

When we focus on exercising to lose weight and what it’s going to give us, we usually pick

exercise that is calorie-burning and very hard with little regard to what we might actually enjoy.

We are focused on target heart rates and machine calculations. It’s dull and very difficult to do

when we are overweight.

Then, when the scale doesn’t budge, we get frustrated. The personal trainers of the world will

disagree with this, but when you are getting started as a regular exerciser you have to use the

psychological approach of contribution, not one of “feel the burn.”

Ask yourself daily, “What am I giving my body today?” Some times that’s a walk and other days

it’s heavy weights.

So, forget exercising to lose weight. I mean it. Don’t go for the fat loss results...ever. You will be

disappointed.

But you must add some kind of exercise to your life that you love. Forget about anything except

what really makes you feel good. Make it convenient and something you will be able to maintain

for the rest of your life.

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PNPTRIBEIf you love classes at the gym, then go. If you like walking, then head out your front door and hit

the sidewalk or walking path. Try to find something that will beckon to you once you make it a

habit. Try out lots of different exercises and see which one you LIKE and not the one you

believe will bring you results. The best result you will ever get from exercising is the

development of a habit you can use as an emotional tool to relieve stress and connect with your

body. That is the ultimate result.

As you begin to exercise, really pay attention to your body and how it feels. It may feel terrible at

first. This is not a reason to stop giving to it. The reason it feels hard or tiring is because it has

been neglected for so long. Note your feelings, and then gently encourage yourself to keep

moving. Think about the emotional obstacles you are overcoming. Listen to your body tell you

how neglected it feels, how out of shape it is, and how upset it is that you have been ignoring it.

Let your body vent. Keep giving.

This venting might go on for a few months. You just listen and keep giving. Your body has a right

to be upset and, eventually, it will start to trust you and the care you are giving it. Eventually, it

will really start to feel good during and after your workout. That is when you know you and your

body are finally on the same side. You may not have gotten fast results, you may have had to

put up with your body screaming at you, but you have overcome it and that feels amazing! You

are an athlete and a regular exerciser and your body thanks you for it.

Increase Your Minimum Baseline

Each person has a minimum baseline for how much they work out. For some, it is five days a

week for 30 minutes without fail; for others, it’s walking from the bed to the refrigerator.

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PNPTRIBEWhat is your baseline level of exercise? This is not what you want or try to do, but

instead is what you are truly committed to doing on a regular basis. It is your standard for

fitness. It is what you simply will not tolerate your life without.

Many of us are all or nothing, so we either work out like crazy or not at all. We either have a

gym membership that we use regularly, or we don’t use it at all. We are either on a regime, or

we are “currently not making time for it.”

My suggestion is that you remove this all-or-nothing attitude from your life. I suggest that you

never make it possible for you to be sedentary again. You must remove this as an option.

Once you start climbing the mountain, you have to promise yourself that you won’t ever run

back down and sit at the bottom again. You can adjust your intensity, you can climb faster

sometimes, and you can slow down at others—but never again let yourself be defined as

someone who doesn’t work out. From this day forward, you must commit to doing something

physical at least three times a week.

If you don’t have a baseline because you don’t work out at all, it’s time to make one. This

isn’t so you will lose weight or benefit health-wise. This is a psychological tool to convince

yourself that you are now a person who works out. If you are currently not moving your body at

all in a way that resembles exercise, my recommendation is that you exercise a minimum of at

least three times a week for five minutes.

I know you may think this is too short a time to get any results, but remember, we are not doing

it for weight-loss results. We are using this as a way to change your identity, and it really

does work. So, the minimum is five minutes, and you can build from there.

August/2017



PNPTRIBENever again are you allowed to go below the five minutes three times a week. It is a conscious

commitment you make to yourself. It may sound easy on paper, but it is even easier to justify

and make excuses as to why it can’t happen. You may think it is not worth doing if it won’t make

a difference immediately in your physical body, but I can assure you that you are wrong. This

can be one of the best ways to start connecting to yourself and building your self-esteem.

Make sure you commit to this minimum baseline by writing and putting it on your calendar as an

appointment. You are busy during this time and unavailable for anyone else. This is not an

appointment that can be rescheduled. This is your appointment with the CEO of your life—you.

Just the fact that you make this an important appointment that you have committed to can

change how you feel about yourself. You tell anyone who asks for you at that time, “Sorry, but

no.” You do not need to provide an explanation that you are going to be exercising. It is an

important meeting, and if someone asks you to reschedule it, you must reply, “Absolutely not.”

This resolve will be very powerful in building your motivation and momentum for your

commitment to your minimum baseline.

Once you make this commitment, it is much easier to build from here. You start thinking of

yourself as someone who works out. If someone asks if you exercise, you can say, “Yes.” You

can start taking each five-minute segment as a deposit into your self-esteem account.

Your body will start to appreciate you more. You will learn the skill of overcoming excuses and

obstacles. You will make yourself a priority. You will draw a line in the sand of what you are

willing to tolerate. All this is for a five-minute commitment! Now you have no reason not to get

this done.

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PNPTRIBE

Five minutes is all I am asking. You either step outside and start walking or go to the gym and

start doing what it is you have decided to do on a regular basis. You must do it for at least five

minutes and for three times a week. This does not mean you do it one time per week for fifteen

minutes. This does not mean you have to work out hard, sweat, or “feel the burn.” This means

you do something that looks like your habit of exercise for at least five minutes.

It may be that you get dressed, walk around the block for five minutes, and then you stop. That

may be all you can muster on some days, and that’s okay. Other times, you may think it feels

nice, and you continue to walk or work out for up to an hour. That is great, too. Try not to judge

yourself. If you do your minimum...you rock! And you should tell yourself so.

You can pick your minimum time based on what feels doable for you. It should be a minimum

that you can maintain for the rest of your life. There is no reason to judge it— don’t say that five

minutes won’t do enough to make a difference so why bother? This is not about physical results.

Do not underestimate the power of the psychological tool; if you do this, it can change the entire

way you view yourself.

If you cannot find five minutes, three times a week, you have much bigger problems than losing

weight. Making time for your health and your psychological well-being must be a priority in your

life. You are sending a message to yourself that you matter and that you have worth. There is no

better way to lose weight than to know you deserve it.

Some of you might feel like you want to set a minimum that is slightly longer, especially if you

have been a regular exerciser for a while. The key is making sure it is something you will never

fail at. Having a minimum baseline can change your identity about yourself as a person who

August/2017



PNPTRIBEexercises. If you stay committed, it can build your self- esteem, your motivation, and your sense

of control in your life. So, set it now. Eventually this will lead you to want to increase the amount

of time you spend exercising, but you must start with the minimum.

Get Your Shoes On

Once you have established your minimum baseline, you need to commit to it no matter what.

There will be many times when you will want to justify missing your appointment. This is NEVER

acceptable, no matter what. Often people say that they don’t know if they can make this kind of

commitment; they don’t know if it’s possible. Ask yourself if you would be willing to make the

commitment for $500,000, and you will admit you would make it happen for that kind of money.

Exactly. It is possible. You can also ask yourself if you would sell your health for the same

amount, and you will say no way! So, commit to doing this for something worth more than half a

million dollars—your physical and emotional health.

When you feel yourself having good reasons for missing your baseline appointments, make

sure you call these reasons what they really are: excuses. There will always be a reason why

you can’t do it. Things will come up and capture your attention that seem more important than a

five-minute walk. You will be tired, sick, stressed, and busy. Don’t ever let those things come

before you and your well-being. Even if you are faced with responsibilities, even if you have had

a terrible day at work, even if you haven’t slept very well...GET YOUR SHOES ON! Put your

shoes on, go outside, and walk no matter what. It seems that if you can take the first step and

put your shoes on, no matter how hard it is, then you can do your workout even if it’s just for five

minutes. It can be the one constant in your life. It can be the thing you do for YOU no matter

what else happens.

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PNPTRIBEExcuses belong on paper and not in your life. If you have an excuse, write it down. Take out a

piece of paper or make a page in your journal and number 1 – 50. Fill that thing up! You can

have excuses, but you need to write them down and then get your shoes on. Fill up the page

with excuses then fill up your life with fulfilled commitments to yourself.

Here are some examples of excuses that look really good on paper:

I don’t have time.

I didn’t sleep well.

I have to take care of my kids.

I have to work.

I deserve a break.

I am sick, and I don’t feel good. I am too busy.

I have to clean.

I am exhausted.

I just want to relax.

I am in pain.

I am lazy.

It’s all or nothing.

I am not good at it.

I don’t feel like it.

I already blew it.

It’s boring.

The most common excuse is that there isn’t enough time. Twenty-four hours is enough. We all

have twenty-four hours no matter how busy or important we are. The truth is we all have enough

time, we just chose not to use it. Some people go to the gym at 3:30 a.m. These people are

August/2017



PNPTRIBEmaking time. They are not accepting excuses. They are not being victims of their schedule, but

rather taking control and making the time they need. The truth is that most of us don’t need to

work out in the middle of the night to accomplish our minimum. It is time to check your priorities.

Psst. Without your health, you are not here, and then you really don’t have any time.

This process will allow you to flex some physical muscle on a regular basis, but it will also

provide you with an amazing emotional and motivational tool to take control of your own life and

never hand your power over to an excuse again.

Cardio isn't the only thing I suggest you do. It is equally important to lift weights. If you don’t

want to worry about gaining weight as you get older, you MUST lift weights. I have plenty of

beginner programs that you can use.

As you get older, you lose muscle, which means you can gain weight faster than you do now.

Furthermore, lifting weights is the only way you can truly change your body shape. It isn’t just

taking your current body and making it smaller. Over the long term, lifting weights for a while can

cause you to catch a glimpse of yourself in the mirror and see that your body has changed

literally before your eyes.

Lifting weights is also a great way to see progress and increase your emotional and physical

strength. Lifting weights will not cause your body to bulk up and start looking like a man.

Muscles make your body look smaller, not bigger. Fat makes your body bigger because it takes

up room; muscles take up less room and make your body look lean and firm, so please don’t be

afraid to lift heavy weights. We have plenty of resources on PNP!!! If you don’t know where to

start then just ask! It’s why you are here.

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PNPTRIBEThe point is to break down the muscle each time you lift, so it will rebuild bigger and stronger

than it was before. As your muscles increase in size, they require more calories than fat just to

rest, so it helps you burn even more fat.

Lifting weights is critically important. The results are slow and sometimes a little painful, but the

strength you gain emotionally and physically is more than worth it. If there were a pill that could

promise all these things, it would be worth millions of dollars. Yet, we can have it for FREE! We

can have all these benefits for no money, just a little time and personal effort.

Motivating Yourself

Another psychological technique that is priceless is motivating yourself, as long as it doesn’t

involve food. The truth of the matter is that some days exercise just isn’t something you are

looking forward to. You can understand all the health benefits, have a plan, and ignore all your

excuses; but sometimes you just need a little extra incentive to get yourself going. Motivating

yourself with a reward or avoidance of a consequence can be very effective.

Here are some ways to do it:

• Only read your favorite magazine or books when you are on the bike at the gym.

• Put awesome music on and listen to it.

• Pick a nice outdoor area to walk in and breathe and enjoy the scenery.

• Listen to books or podcasts while walking.

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PNPTRIBE • Buy cute workout outfits and only let yourself wear them when you are working

out.

• Exercise with a friend so you can catch up.

• Hire a personal trainer.

• Pick a high-energy aerobics class.

• Join a gym that has great activities for your kids so they can have a break from

you.

• Tell your dog you are taking him on a “hike” and watch him get excited. Then

don’t let him down.

• Put a chart on the wall with your exercise appointments and cross them off

when completed. After a certain number of workouts, go in for a spa treatment.

Ask yourself what you can do to make your exercise more enjoyable. Rate your exercise event

on a scale from one to ten. One means you are dreading it, and ten means you can’t wait to get

moving. Once you have your number, turn on your creative genius and ask yourself, what can I

do to make it three points higher?

For example, if you are planning to take a walk, but you have many excuses and are at about a

two in terms of looking forward to it, ask yourself what you could do to make it a five. Maybe you

could load a great motivating book that increases your excitement about it. Maybe you could call

August/2017



PNPTRIBEyour neighbor and ask if she wants to come with you. Maybe you could have the kids get on

their bikes and ride next to you. Maybe you could pick a spot that is prettier than your current

plan. Once you get to five, you will be more motivated to make it happen. You know that you

have already committed to it; you might as well make it as enjoyable as possible.

Never underestimate the power of getting someone to partner with you. Trainers and coaches

can be an awesome tool. They can help you set high standards, break through excuses, and

make you commit to a time and place. Trainers can push you beyond what you are capable of in

your own mind, and people pay them to do that. You will do what they say without question

because you don’t want to waste your investment. Every little bit of motivation helps.

Be Willing to Suck at It

When you are overweight, any physical activity you do is going to be difficult. Most people who

have a significant amount of weight to lose will not like moving their bodies. It makes sense. It

sucks to have fat rolls get in the way of walking. It’s awful trying to catch your breath after

moving up a hill because your body weight is so heavy. Trust me! I knows what it’s like.

Know that it will suck. Know that once you start losing weight, it will suck less. Once you make a

commitment to doing a little exercise consistently, it will get easier and easier UNLESS YOU

STOP COMPLETELY. Don’t ever stop doing your baseline. Keep going. Suck at it. Suck at it.

Suck at it. Think about what it feels like to suck at it. On the other side of sucking at it, however,

is being good at it. You have to go all the way through the process, so don’t be surprised when

it’s difficult.

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PNPTRIBESo many of you will say you don’t want to set foot in a gym, buy a video or try a new class. You

are intimidated by the machines and the pace. “Of course you are! Now, go sign up or start that

program!” Life is not about being good at everything and only doing things we already know how

to do. Life can be about growth and learning and getting better each day. It makes us feel young

and alive when we are willing to take risks and be a beginner. It makes us feel silly not to know

how to use a machine when it seems every little toned body in the gym knows how to use it

perfectly. This is not an excuse not to try.

Think about watching your kids try new things. They just go for it. They could care less about

how silly they look. They want to learn and grow and try and get better. You can be just like this

if you are willing to start where you are and encourage yourself each time. It builds courage, it

helps you overcome fear, and it develops your individual source of control because you don’t

pay attention to what anyone else thinks. You aren’t in the gym to prove anything to anyone but

yourself.

The following advice from Martha Beck sums it up brilliantly, “Anything worth doing is worth

doing terribly.” Now go.

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PNPTRIBE

Frequently Asked Questions

It takes me a long time to get hungry. Sometimes I skip breakfast or notice I no longer

need snacks. I’ve heard my metabolism will tank if I’m not eating enough. What should I

do?

Your body knows how much food you need. If you are not hungry you do not eat. The best way

to boost your metabolism is to be a healthy weight. Fat on your body is what ruins metabolism.

Do I have to eat the same thing each day like Corinne does?

No. While I find it VERY EASY in the beginning, makes prep less overwhelming, and helps you

settle into routines, it’s not required.

I see you have a meal plan I can follow. Can I substitute meals I don’t like? Chicken for

beef? Different vegetables or fruits?

YES! Feel free to substitute the types of foods you like.

On your meal plan can I mix up the lunches so I can have something different each day?

Absolutely. You are not bound to calories. You are listening to your body so you can mix and

match days or eat these menus as written.

If I am really hungry can I add some food?

Yes. Just remember you must be a -2 to start eating food or below your +2 to get a second

helping. You can also opt to wait and go a bit below your -2 if you prefer.

August/2017



PNPTRIBEIf I am a beginner following your meal plan, should I have joy food?

Simply plan your joy food 24 hours in advance. Joy food is part of the plan.

I’ve always heard breakfast is the most important meal of the day. Is this true?

No. The most important meal is the one you allow yourself to get physically hungry for. If that’s

breakfast then AWESOME! Eat to a 2. If not, then wait. Your body is your guru. Not some guy

vomiting out old data on Google.

Are there foods I should completely swear off?

No. Use this book to investigate which foods provide you with energy, satiety, and produce the

weightloss results you desire. There are always good, better, best foods and some foods in this

world are simply LESS helpful. Use our group to ask questions if you are in doubt but following

this book gives you the upper-hand on truly changing your relationship with food.

I love bread! Do I have to give it up because I keep hearing bread and potatoes are

TERRIBLE for you.

Nope. Use GOOD quality bread and with ingredients you can pronounce on the label. Some

people can’t tolerate bread and that’s fine. They choose not to eat it because they want to feel

good. Use your body to determine if it’s a fuel food for you.

My family keeps my trigger foods in the house. What should I do?

If your family is supportive just talk to them! They might not care about chips as much as they

care about you. Not everyone is emotionally tied to food. Or, if your family really wants your

trigger foods in the house, post in our group for ideas on portioning, planning, and being

deliberate about including them in a healthy way both mentally and physically.

August/2017



PNPTRIBEDo I need to combo up foods at meal times?

I encourage everyone to have a small amount of carb (veggies or starches), protein and plenty

of fat at every meal. Focus on good quality foods and your body is going to drop fat like crazy.

I’ve always heard you must drink a protein shake after working out. Is that true?

No. If you are hungry eat. If you aren’t wait. Unless you are training for a 1/2 marathon or

beyond do we start discussing post-workout nutrition. You can ask in the group. But workouts

under 75 minutes you can follow your hunger cues.

I like to drink. What’s best?

Drinks without sugar. Things like lite beers, wine, and club soda and alcohol will be the best

option. BUT, your body treats all alcohol like sugar with a few bonus calories per gram. Alcohol

is treated as joy so plan just like you would joy - 24 hours in advance. I also suggest you decide

based on how you feel on the amount. Once you plan it, commit, and no more.

August/2017



PNPTRIBE

Worksheets And Resources

Quick Start Plan

• Drink 64 ounces of water daily.

• Journal food daily.

• Sleep 7-9 hours a night.

• Use The Hunger Scale.

• Beginners use my meal timing plan to evaluate hunger before eating.

Before you eat, check-in with your body and see what hunger or satisfied signals you

experience.

Meal Timing

Upon Waking: + 8 ounces of water

6-8am: Breakfast + 16 ounces of water

11am - 1pm: Lunch + 16 ounces of water

3-4pm: Afternoon Snack + 12 ounces of water

6-7pm: Dinner + 12 ounces of water

10am or 9pm: Optional Snack + 4-8 ounces of water

August/2017



PNPTRIBE

My Daily Food JournalToday I ate… Breakfast Time: I was Physically Hungry? I stopped when satisfied? My additional notes:

Lunch Time: I was Physically Hungry? I stopped when satisfied? My additional notes:

Dinner Time: I was Physically Hungry? I stopped when satisfied? My additional notes:

Snacks Time: I was Physically Hungry? I stopped when satisfied? My additional notes:

I drank _____________ ounces of water today. I slept ______________ hours last night. Did I exercise? If so, I did _______________________________ and it felt ______________________________.

On a scale of 1-10 (1 being horrible and 10 being awesome) I rate my day a ______.

What went right today?

One thing I will focus on tomorrow is…

August/2017



PNPTRIBE

Meal PlansIf you are looking for structure simply choose any of these menus.

You will eat 2/2. You eat the meals and snacks when you reach a -2 on the hunger scale and

stop when you hit +2.

This means you will OFTEN skip snacks. You will not be hungry (-2). All snacks on this plan are

OPTIONAL!!!!! Eat only if needed.

You will OFTEN leave food behind. You will reach satisfied (+2) before a meal is finished.

You might also find you add a little more to a meal. That’s fine.

The menus will help clean up your eating, make planning easier and show you a variety of ways

you can eat. You do NOT have to follow them. They are completely optional.

August/2017



PNPTRIBEMenu One Breakfast: Southwest Egg Muffins (2-3), 1 cup of berries or any fruit of choice

Lunch: Nourish Buddha Mason Jar Salad

**You do not have to use Mason Jars. You can prep the ingredients and pull together your salad

daily. Glass keeps salads fresh for 4-5 days or more.

Snack: 1.5 oz. of any nuts without sugar (no cocoa flavored and the like…salted is fine).

Dinner: Easy cheesy enchiladas with a 1/2 cup of rice or beans, 1/4 or 1/2 avocado or

guacamole

Menu Two Breakfast: Smoothie Bowls

**You can blend your shakes for five days. This recipe makes two smoothie bowls. FREEZE

three of them. Put one in the fridge the night before to thaw for the next day. Top with fruit. You

might want to put a little ice in the thawed smoothie and do a quick blend before topping with

fruit.

Lunch: Ranchero Egg Salad and Crackers (whole grain or gluten free), sliced cucumbers and

1/2 an avocado

Dinner: Buffalo Chicken Pizza with a small mixed veggie salad and 2 tbsp of dressing of

choice. Or a side of roasted or steamed veggies with 1/2 tbsp of butter or oil of choice.

August/2017



https://forums.pnptribe.com/t/breakfast-recipes/681/5

https://forums.pnptribe.com/t/salads-from-vegetable-to-grain-recipes/677/3

https://forums.pnptribe.com/t/protein-recipes/675/5


https://forums.pnptribe.com/t/lunch-time-recipes/685/2

https://forums.pnptribe.com/t/food-in-30-minutes-or-less/708/10

PNPTRIBEMenu Three Breakfast: Peanut Butter Shakeology

Lunch: Turkey Meatballs and Zoodles or Pasta, apple

Snack: 2 hard boiled eggs, 1 string cheese

Dinner: Cauliflower and Chicken Fried Rice

Snack: 2 oz of hard cheese of choice

Menu Four Breakfast: Overnight Oats (use any recipe you like)

Snack: 2 hard boiled eggs with 1 banana

Lunch: Stuffed Sweet Potatoes

Dinner: Sheet Pan Fajitas with 1 cup of rice or serve over a salad with 1 tbsp of dressing of

choice and 1/2 ounce of cheese

Snack: Shakeology (1 serving made with unsweetened almond milk)

August/2017





https://forums.pnptribe.com/t/gluten-free-recipes/683/2


https://forums.pnptribe.com/t/gluten-free-recipes/683/2

http://www.theyummylife.com/Oven_Chicken_Fajitas


PNPTRIBEMenu Five Breakfast: Corinne’s Fat Burning Coffee

Snack: 2 ounces of nuts of choice (measured)

Lunch: One Pot Chicken and Balsamic Veggies with 1/2 cup of brown rice

Dinner: Baked Spaghetti Squash with Turkey add a side salad if you like

Menu Six (Generic) Breakfast: 3 eggs and 1/2 cup of oatmeal sweetened with stevia or Splenda OR Corinne’s Fat

Burning Coffee

Lunch: Salad with all the veggies you like and 3-4 ounces of protein of choice. 1/8 cup of full fat

cheese. 2 tbsp of full fat dressing. 1/2 avocado or some seeds of choice for fat.

Snack: 2 tbsp of nut butter unsweetened (I use Justin’s Nut Butter Packets), 1 plain rice cake or

small apple

Dinner: 4 ounces of lean protein of choice, 3/4 cup of cooked rice, pasta or a small potato, 1-2

cups of vegetables you like seasoned with 1 tsp of oil or butter.

Snack: Greek yogurt with 1/4 of berries or a Shakeology

August/2017





https://forums.pnptribe.com/t/vegetable-recipes/676/2

PNPTRIBE

Fuel Foods InterviewChoose a fuel food that you are “iffy” about and do a self-determination. Post in the group a completed form for discussion with coaches.

Food Interview

Name of Food

Why is this fuel?

Does this feel good in your body (bowels, sustained energy, doesn’t induce cravings)?

What problems might this food cause?

Do you rate this food good, better or best?

If less than best, what ways can you increase the rating?

Are you losing weight?

Are you able to easily eat to your 2?

Food Interview

Name of Food

Why is this fuel?

Does this feel good in your body (bowels, sustained energy, doesn’t induce cravings)?

What problems might this food cause?

Do you rate this food good, better or best?

If less than best, what ways can you increase the rating?

Are you losing weight?

Are you able to easily eat to your 2?

August/2017



PNPTRIBE

Fog and Storm Eating Analysis

Uncovering Your Patterns

As we focus on storm and fog eating, here are some questions to ask yourself to see if you can

identify any patterns. Answer the questions with curiosity. Remember, these questions are to

help you move forward so take the judgement OUT and let the thoughts come.

Fog Eating:

When do you find yourself fog eating? (certain times of day)

Where are you most likely to fog eat? (car, desk, pantry, couch, movies)

What things happen to slip into the fog? (kids leave food behind, work is stressful, fight with a

loved one, things don't go according to plan)

What emotions trigger fog eating? (bored, frustrated, anger, stress, sadness, happiness)

What foods do you reach for in a fog? (chips, popcorn, candy, lunch, ice cream, protein bars,

fruit)

August/2017



PNPTRIBEStorm Eating:

When do you find yourself storm eating? (certain times of day)

Where are you most likely to storm eat? (car, desk, pantry, couch, movies)

What things happen to slip into the storm? (kids leave food behind, work is stressful, fight with a

loved one, things don't go according to plan)

What emotions trigger storm eating? (bored, frustrated, anger, stress, sadness, happiness)

What foods do you reach for in a storm? (chips, popcorn, candy, lunch, ice cream, protein bars,

fruit)

Look back at your answers - what patterns do you see?

What can you do to try to reduce your fog and storm eating? (Take THIS answer and post in the

Facebook group for more help and suggestions!!!)

August/2017



PNPTRIBE

Emotions Vs. Physical Sensations

There is the bodily sensation of hunger and the emotional feeling of hunger. We eat for both

reasons and it is okay; there is no judgment. It is just helpful to understand the difference.

Ultimately, we want to eat when we have the sensation of hunger and use tools to cope with

feelings.

Describe the physical sensation of hunger below:

Describe the emotional need/ feelings that might make you feel hungry or the need to eat below:

1. Example: My stomach feels empty and makes noises.

1. Anger: I want to use food to stuff down my fury.

2. Example: My mouth gets wet. 2. Loneliness: I am comforted by warm, yummy food when alone.

3. Example: My body feels weak. 3. Happiness: I enjoy food with family and friends.

August/2017



PNPTRIBE

Good Better Best

Remember, you don’t have to go from Big Macs to broccoli overnight. Use this worksheet to

write in the good, better, best options.

Suggestions:

1. Look at what you eat now. Decide on the good foods and then brainstorm better/best

options.

2. Decide on the BEST options you see yourself eating one day. Come up with the better/good

foods you can include now to work your way up to best.

Post in our group for help, questions, and coaching.

Good Better Best

August/2017



PNPTRIBE

What I Really WantComplete and post in our group if you want more help and coaching on overeating. This is a

bonus worksheet!

In column 1 list all the things that you are not willing to give up. Example, cookies, wine,

overeating at the holidays, snacks, etc.

In column 2 list all the things you would rather do than eat or drink. This is a list of things you

know you would do and trade from column 1. It has to be better and more tempting than what’s

in column 1.

Under each column list all of the consequences of those things. You will gain awareness around

what you are actually “paying” and “gaining” for the things you love. Decide if the things in

column 1 are actually worth what you pay. Decide if you need more things in column 2 or to

practice those things you listed more in your life.

August/2017



PNPTRIBEWhat I Am Not Willing to Give Up What Is BETTER Than the Food

The Consequences

August/2017



PNPTRIBE

What Is Your Relationship with Exercise?

How often do you currently exercise? Why?

How do you feel about exercising?

What do you believe your purpose for exercise is?

Do you feel it is important to make time to exercise? How high is it on your priority list?

Are you willing to suck at exercise before you get good at it?

In a perfect world, how much would you exercise and what would you do for exercise?

List three types of exercise that would be good for your body that you are willing to do.

1.

2.

3.

What do you believe will happen to your body if you don’t incorporate exercise into your daily

life?

August/2017



PNPTRIBE

Overall Exercise Style

HYPER-FIT

• Intense workouts that include running, biking, hiking, weight lifting, aerobics

classes, etc., at least five days a week.

• Typically don’t go more than one day without a workout.

• Need to shower after workout because so sweaty.

• Workouts are difficult.

• Body is regularly sore.

• Could do at least a 10K or equivalent sustained exercise.

FIT

• Workout at least four days a week consistently.

• Able to walk/run/jog for at least thirty minutes at a good pace without stopping.

• Can complete an hour aerobics class physically.

• Need to shower after workouts.

• Workouts are challenging.

MODERATELY FIT

• Walk or other light exercise four days a week.

• Exercise is not always consistent.

• Can walk for an hour straight.

• Exercise does not necessarily require shower afterward.

August/2017



PNPTRIBEUNFIT

• Very little exercise at all.

• Trouble walking up three flights of stairs briskly without stopping.

• Very rarely get heart rate up from body movement.

• No planning or consistency with exercising.

How would you categorize your current exercise style if you had to pick only one?

Why?

What exercise style would you like to have? Why?

August/2017



PNPTRIBE

My Fitness Goal Worksheet

Write your specific FITNESS GOAL. This is a fitness goal and not a weight loss goal. Be very

specific. Include completion date and time.

Example: I will walk one mile in 30 minutes by January.

Example: I will lift 10-pound dumbbells on the shoulder press for ten reps by 7/1.

Now write all the excuses/reasons why you think your goal might not happen.

Example: I can barely lift 3-pound dumbbells and I am afraid to lift any heavier.

1.

2.

3.

4.

For each excuse you have for not completing your goal, document a plan or strategy to

overcome it. Be as specific as possible. For example:

Excuse: I can barely lift 3-pound dumbbells and I am afraid to lift any heavier.

Strategy: I will make an appointment with the personal trainer at my gym. I will tell him what my

goal is and have him show me the perfect form for this exercise. I will start with 3-pound

dumbbells for ten reps. Then I will move to 5-pound dumbbells for three reps. I will add one rep

every day until I get to 10. Then I will move onto 10-pound dumbbells for three reps. I will add a

rep every day I work my shoulders until I do ten reps.

August/2017



PNPTRIBEExcuse #1:

Strategy:

Excuse #2:

Strategy:

Excuse #3:

Strategy:

Excuse #4:

Strategy:

August/2017



PNPTRIBE

Exercise Excuses Worksheet

We often make a lot of excuses about exercise. Use this worksheet to list them ALL!

Step One: List the excuses you commonly make in column one. And, as you come up with

more, because we all do it, list those as they happen.

Step Two: Answer the questions on the third page. Don’t move to column two until you answer

the self-reflection questions.

Step Three: Once you have worked through your questions, fill out column two. List what you

can tell yourself to MOTIVATE yourself when your old excuses pop up. Remember, we only

want to say things that make us FEEL good. So saying something like, “You are too fat to not

exercise,” is NOT motivating. It’s demeaning. Make meaningful alternate thoughts.

When you finish this worksheet, post at least one or two of your common excuses in our group

along with your rewrite. Feel free to share any insights so we can help you!

August/2017



PNPTRIBEExcuses to NOT Exercise New Thought!!!!

August/2017



PNPTRIBESelf-Reflection Questions

What do you think of your list of excuses?

Do you like your reasons for not exercising? Why?

We all benefit in some way when we use excuses. They may not be “good” for us but there’s

always a pay-off. What is the pay-off for you using excuses to not exercise?

Is there other ways to get the same pay-off you are seeking WITHOUT missing your exercise?

What negatives happen when you use your excuses to not exercise? List anything you can think

of.

What would it feel like to follow your exercise plans?

Write a note to yourself about what you want to feel like before, during and after exercise.

Go back to page two and develop your counter thoughts.

August/2017



PNPTRIBE

Endnotes

Suggested Apps: YouAte, Rise Up + Recovery, Evernote.1

For Tribe members who are NOT new…If you have not watched No BS and/or No BS II be 2

sure you watch the Hunger Scale lessons in each program. Go to PNPTribe.com for all of our Weightloss Courses.

Fuel Lesson from No BS.3

Visit the website and search for binge to find all of our videos and resources on this topic.4

TDL and Model Lesson from No BS TDL stands for Thought Download. We use these to 5

write freely about a situation that we didn’t like and would like to change going forward in our life. Models are how we take the TDL and break it down to see how we are thinking, feeling, and acting based on a circumstance (fact) in our life. Those thoughts, feelings and actions create our reality or results. TDL’s and Models are powerful ways to change your overeating life and starting living at your ideal weight.

Click here for a lesson on how and what to journal along with suggested prompts.6

For more detailed information on eliminating sugar and/or flour from your diet, read the book 7

The Obesity Code.

August/2017



https://kit.com/phitnphat/books/the-obesity-code-un

https://www.pnptribe.com/module-2/2799/

http://pnptribe.com

https://www.pnptribe.com/all-content/courses/courses/

https://www.pnptribe.com/module-1/why-you-overeat-and-what-to-do-about-it-tdl-and-models/

https://www.pnptribe.com/module-2/what-are-fuel-and-joy-foods/

Documents

Getting Phat the Healthy Way - pnptribe.com€¦ · Getting Phat the Healthy Way The PNPTribe guide on how to drop your weight, ... how, why and what to journal later but for 7 days