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BROCK’S HOLIDAY
HEALTH GUIDE
How To Not Gain Weight Over The Holidays
INTRODUCTION
CHAPTER - 1
THE IMPORTANCE OF HEALTHY EATTING FOR FITNESS
CHAPTER - 2
BASIC ELEMENTS OF OUR FOOD
CHAPTER - 3
FUNDAMENTALS OF HEALTHY EATING
CHAPTER - 4
GUIDELINES FOR EATING OUT
CHAPTER - 5
WHAT TO AVOID
CHAPTER - 6
FOOD FADS
CHAPTER - 7
HOW TO COOK HEALTHY
CONCLUSION
TABLE OF
CONTENTS
Egg whites, anyone? How about nothing but grilled chicken and greens 
for an entire year?
“Oh don’t touch that cookie if you wanna lose that stomach!”
Sounds familiar, no? I’m sure most of you 
know someone who says and does exactly 
that. Well, kudos to their discipline.
What do we usually mean when someone 
refers to the term “healthy diet”? And why is 
it good for us?
For most of us, it conjures up an image of a 
very restrictive, flavorless diet much like a 
boring, movie with no oomph to it. It’s true 
that one has to be disciplined with their 
nutrition to achieve fitness goals. That most 
certainly does not mean you have to impose 
extreme dietary restrictions for a flat belly.
While many of us are guilty of relaxing on 
our diet and fitness, on the opposite end of 
the health spectrum, there are individuals 
who go way too hard on themselves, not 
allowing themselves even the slightest of 
leeway.
Completely denying yourself a well-earned 
pizza or a plate of pasta acts like a ticking 
time bomb. You may be able to go this way 
for a few weeks but eventually temptation 
will beat you. And when it does, and believe 
me it will, it becomes really hard to get back 
on track.
to nutrition that is balanced and wholesome, 
helping you stay sane while achieving your 
fitness goals.
Not just that, the benefits of a balanced and 
healthy nutrition approach go way beyond 
the obvious and “visible” effects. From 
strengthening your immune system and 
improved organ function to combating 
depression and detoxification, the list is 
endless.
Throughout this guide I will outline and 
explain how you can incorporate healthy, 
wholesome nutrition that does not 
compromise your fitness goals and keeps 
you feeling your best too!
WELCOME
4
CHAPTER - 1
THE IMPORTANCE OF HEALTHY EATING
FOR FITNESS
WHY PEOPLE FAIL TO
FOLLOW THEIR DIET
Before I explain the fundamentals of 
healthy eating, it’s important to understand 
why most people fail to stay on track with 
their nutrition. 
LACK OF MENTAL STRENGTH. Changing 
habits and more importantly staying with the 
good ones takes effort. It does put you out of 
your comfort zone. You have to will yourself 
into maintaining your healthy eating. Most 
people are not willing to put in the needed 
effort and give into temptation too easy.
THEY GO NUTS ABOUT THEIR DIET. 
Imposing extreme restriction on your diet is 
not going to yield you any positive results. In 
fact, it’s very likely you’ll end up where you 
started if you persist with this approach.
FAILURE TO PLAN can wreak havoc with 
our diet. The best way to stick with your diet 
is to plan and prepare. Deciding what to eat 
on daily basis is not a wise approach. It leaves 
you open to procrastination and making 
impulsive food choices out of convenience. 
FAILURE TO TRACK PROGRESS. Just as 
you need to track your workout progress, 
you need to track and understand how your 
diet is affecting your body. Understanding 
portions and what is in the food you consume 
is essential. Most people don’t do this and 
Healthy nutrition is the foundation your 
fitness and overall health is built upon. If you 
weaken that foundation by slacking off, your 
fitness won’t stand a chance.
A well thought out fitness regime and good 
nutrition go hand in hand. Why? Good nutri- 
tion essentially performs 3 vital tasks; 
energy, recovery and growth.
To start with, wholesome nutrition provides 
us energy; energy for everyday tasks, energy 
to workout. Complex carbohydrates for 
instance keep our energy reserves up du- 
ring a strenuous workout.
Good nutrition helps us recover after a hard 
training session and it helps our muscles 
grow stronger. A good helping of lean 
protein after a workout is essential to gain 
lean muscle mass.
Is it impossible to stay on a healthy diet to 
attain fitness? Absolutely not! Yes, it does 
require a conscious effort on your part, as 
does anything worthwhile, but it’s definitely 
achievable if you’re willing to pay your dues.
 IMPATIENCE; most of us want instant 
gratification. Well, that’s not how it works 
for fitness. You’re not going to drop 25 lbs. 
within the first week of switching to chicken 
breast. Give your diet some time, combine it 
with a good workout routine and the results 
will come.
SETTING HEALTHY,
ATTAINABLE GOALS
without this knowledge they’re essentially 
shooting in the dark. 
MEASURABLE. The goals should be based 
on clear milestones against which your 
progress can be tracked. You need to have a 
primary goal, which then needs to be divided 
into smaller chunks. For instance, if you take 
a teaspoon full of sugar with coffee and you 
want to cut it down, you should divide it 
into smaller chunks such as cutting down a 
quarter teaspoon every week.
ATTAINABLE & REALISTIC. The goals we 
set should be realistic and achievable. When 
we choose lofty, unrealistic goals for ourselves, 
we set ourselves up for eventual failure. That is 
not to say you should not challenge yourself.
HOW FOOD AFFECTS 
OUR METABOLISM
than an abrupt shift. 
When we are young our metabolism is 
naturally buzzing about, hence the minimal 
effect on our weight despite late night pizza 
runs. A s we age our metabolism slows 
down, emphasizing the need for healthy 
nutrition.
It’s been well documented how our 
eating habits and food choices can sway 
our metabolism and eventually our health 
either way. For instance, a 2016 National 
Center for Biotechnology Information study 
shows how irregular meal patterns can slow 
down our body’s ability to burn calories, thus 
leading to unwanted weight gain.
The idea is to not ignore ground realities. For 
instance, years of bad eating habits will take 
time to fix, it needs to be understood that 
it’s gradual, evolutionary process rather
Metabolism is our body’s ability to burn/ 
utilize the energy (calories) it extracts from 
our food. Higher metabolism often means 
we’ll remain slim and fit. Slower metabolism 
on the other hand means we can end up 
gaining unwanted weight.
Another 2015 study published in Obesity 
journal shows how in a matter of days, a diet 
high in saturated fats can increase the “insu-
lin resistance” of our blood cells. When our 
cells become insulin resistant, they are 
unable to utilize efficiently the insulin in our 
blood. This can lead to conditions such as 
high blood pressure, sugar and unwanted 
weight gain.
Not having a clear goal is a one way ticket to 
failure. One of the simplest and most 
effective ways of setting goals is the SMART 
approach. SMART stands for specific, 
measurable, attainable, realistic, and 
time-bound. In fact, I would recommend 
writing your goals down.
 SPECIFIC. Before you embark on a journey 
to achieve fitness you need to set a goal 
that’s clear and easy to understand. “Healthy 
eating” is too vague of a goal, you need to 
pinpoint the elements you need to cut down 
or add for that matter, for instance, it could be 
to cut out refined sugar and eat more greens, 
and of course your diet needs to be calibrated 
according to your overall fitness goal.
 TIME-BOUND. The goals should be set for a 
finite amount of time. You need to achieve 
your goals within a certain timeline to truly 
reap the benefits of your effort since a dead-
line acts both as an accountability mecha-
nism and a motivation.
CHAPTER - 2
BASIC ELEMENTS OF OUR FOOD
WHAT
DETERMINING DAILY
 CALORIC REQUIREMENTS
IMPORTANT 
CONSIDERATIONS
 ARE CALORIES
We come across this word almost every day, 
at times way more than we’d like to. Either 
we are being lectured about calories by our
fitness crazed girlfriend or we are scanning 
cluelessly a nutrition table on some cereal 
package.
A calorie in the simplest of terms is a unit of 
energy; a way our body keep track of the 
energy they need, utilize and store. If our 
body stores more calories than it needs, the 
excess calories will be stored as fat. Similarly, 
if it utilizes more than it consumes we will 
stay fit and slim.
Everything we consume has a calorie count 
e.g. an apple has about 50 calories. An aver-
age woman needs 2000 calories for normal, 
healthy everyday function. Our body uses 
calories to perform 3 key functions; diges-
tion, physical activity and keeping our 
organs up and running.
To you start off, you need to know your body 
weight in lbs. Let’s assume you weigh 145 
lbs.
For calculating your daily caloric intake, 
multiply your bodyweight in lbs. with your 
job activity level, a number ranging from 11 
to 14 depending on the intended goal.
That means if you are looking to gain lean 
muscle and have a fairly active job then your 
daily caloric intake would be 145 x 14 = 2030 
calories.
The above multipliers (11-14) are shared here 
to make caloric calculations as simple as 
possible.
There are several factors that are considered 
while calculating your daily caloric intake 
such as BMR (Basal Metabolic Rate) – that’s 
the amount of calories you burn while rest-
ing, your lean body mass, fat percentage, 
height and level of daily activity. These 
figures are then used within several equa-
tions to reach a caloric number.
Another important consideration is that 
every equation or calorie calculator will give 
you an estimated figure.
A good rule of thumb is that 1 lb. per week is 
a healthy rate for both gaining muscle and 
fat loss. If you notice you’re not progressing 
at this rate, make small changes to your 
caloric intake such as increase/decrease 5% 
according to your goal and follow it for 15 
days to see results.
HEALTHY SOURCES OF PROTEIN:
HEALTHY SOURCES OF CARBOHYDRATES:
INTRODUCTION TO
MACRO-NUTRIENTS &
MICRO-NUTRIENTS
Our body extracts two main substances 
from food sources that it needs to 
function optimally: macro-nutrients and 
micro-nutrients.
MACRO-NUTRIENTS are the substances 
our body requires in large amounts. These 
are proteins, carbohydrates and fats. There 
are 3 types of macros:
1. PROTEIN is the basic building block of 
our muscles; this is what lean mass is made 
up of. Each gram of protein has 4 calories. 
2. CARBOHYDRATES are the most 
important source of energy for your body. 
Your digestive system changes carbohydrates 
into glucose which is then used for internal 
organs and other bodily functions. Each 
gram of carbohydrates has 4 calories. There 
are mainly 2 categories of carbs:
 SIMPLE CARBS such as cookies, white 
bread etc. are the “bad carbs” primarily 
because of their quick digestion. They 
cause blood sugar spikes that contribute 
to lethargy and weight gain. 
 COMPLEX CARBS are the ones we 
need because they take much longer 
to digest thus providing us sustained 
energy throughout our day and strenuous 
workouts. 
3. FATS are also an essential source of 
energy for our body. Fats will be discussed in 
detail in subsequent sub-section during this 
chapter. Each gram of fat has 9 calories.
P
R
O
TE
IN
C
A
R
B
O
H
YD
R
A
TE
Meat
consumers Vegans
Chicken Breast
Salmon
Tuna
Lean Ground Beef
Ground Bison
Eggs / Egg Whites
Greek Yogurt
Nut Butters 
Tofu
Beans (Any type)
Chickpeas
Lentils
Peas
Almond Milk
Seeds (Flax, Chia)
 
Brown/ White Rice
Steel Cut Oats
Whole-grain Bread
Sweet Potatoes
Berries & Bananas
Quinoa
Nut Butters
WHAT IS DIETARY FIBER & 
WHY WE NEED IT:
It helps with better digestion.
It helps in the production of vitamin 
 B12, which improves our sleeping patterns, 
 combats depression and strengthens our 
nervous system.
Regulates our bowel movement.
Detoxifies our bodies.
Dietary fiber is a form of carbohydrate that 
does not get digested by our bodies and 
provides various key health benefits as it 
passes through our bodies:
BEST FIBER SOURCES
Seeds (Flax, Chia)
Lentils
Cabbage
Black Beans
Brussel Sprouts
Avocado
WHAT ARE GOOD FATS & 
WHY DO WE NEED THEM:
1. SATURATED FATS also called the bad 
fats, are known to increase our bad cholesterol 
level, clogging arteries and increasing the risk 
of heart disease and strokes.
2. UNSATURATED FATS are good fats 
that increase good cholesterol production 
and help with our key bodily functions.
SOURCES OF GOOD FATS:
FA
T 
SO
U
R
C
E
S
Salmon
Coconut Oil
Fish Oil
Nuts (almonds, walnuts, etc)
Nut Butters (almond, cashew, etc)
Avocado
Cheeses
Dark Chocolate
DETERMINING DAILY
MACRO REQUIREMENTS
 
 
 
 
STEP 1
CALCULATIONS:
STEP 2
STEP 3 
STEP 4 
First of all, it’s important to understand why 
we need fats. From providing energy to 
keeping us warm to efficient nutrient 
absorption, fats play a key role in keeping 
our bodies up and running. There are essen-
tially 2 broad categories of fat.
The following steps will explain how to 
calculate macros for gaining lean muscle.
First, total daily calories are calculated 
according to your goal and then the macros 
are calculated in both grams and calories.
Please note, to simplify, the following 
calculations are done for a female weighing 
145 lbs. or 65 kgs who wants to gain lean 
muscle. These are meant as an easy to follow 
template.
 For calculating your daily caloric 
intake, multiply your bodyweight in lbs. with 
your job activity level, a number ranging 
from 11 to 14 depending on the intended 
goal. That means if you are looking to gain 
lean muscle and have a fairly active job then 
your daily caloric intake would be 145 X 14 = 
2030 CALORIES.
 For daily protein intake multiply 
your bodyweight in lbs. with 1.0. Your daily 
protein intake would be 145 X 1.0 = 145 
GRAMS. To convert that into calories multi-
ply 145 BY 4, that would give you 580 CALO-
RIES (protein).
 For daily fat intake multiply your 
-bodyweight in lbs. with 0.45. Your daily fat 
intake would be 145 X 0.45 = 65 GRAMS. To 
convert that into calories, multiply 65 BY 9, 
that would give you 585 CALORIES (fat).
 For daily carbohydrate intake you 
will calculate the calories first by adding the 
fat and protein calories together and then
INTRODUCTION TO
MICRO-NUTRIENTS
Micro-nutrients are the substances that 
are needed in much smaller quantities as 
compared to macros. 
Even though they are needed in small 
amounts, micro-nutrients are vital for our 
Micro-nutrients essentially include 
VITAMINS
MINERALS
ANTIOXIDANTS
VITAMINS AND MINERALS are necessary 
to keep our physiological function running 
smoothly. 
Our usual eating habits often leave us 
weakness and disease. For instance, 
calcium 
VITAMIN SOURCES
MINERAL SOURCES 
VITAMIN
MINERAL
WHY 
WE NEED 
IT
WHY 
WE NEED 
IT
SOURCES
SOURCES
Vitamin A
Vitamin C
Vitamin D
Vitamin E
Calcium
Potassium
Magnesium
Iron
Needed for good 
vision
Strengthens bones
Spinach, Pumpkin
Spinach, Kale, 
Broccoli, Almonds
Grapefruit, Oranges, 
Lemons, Peppers
Potatoes, Beans, 
Peaches, Bananas
Spinach, Kale, 
Salmon
Nuts, Beans, Tofu, 
Brown Rice
Nuts, Seeds,
Tomatoes
Lentils, Peas, Beans
Helps with recovery 
& immune system
Essential for healthy 
blood pressure
Essential for bone 
growth
Helps energy 
production
Helps with recovery 
& immune system
Helps blood 
carry oxygen 
ANTIOXIDANTS main job is to rid our 
bodies of the harmful molecules (called free 
radicals) produced as a result of a process 
called oxidation. 
Oxidation stress can occur through many 
factors some of which are alcohol, smoking 
and bad eating habits. Following are some 
good antioxidants food sources that must be 
a part of our diet.
subtracting it from the total calories needed 
for the day. Your daily carb intake would be 
2030 – (580 + 585) = 865 CALORIES. Convert
this to grams by dividing it by 4. That would 
be 865/4 = 216 GRAMS (carbohydrates).
NUMBER OF CALORIES PER GRAM 
PROTEIN: 4
CARBOHYDRATES: 4
FATS: 9
REMINDER
10
AN
TI
O
XI
D
AN
T
 S
O
U
RC
ES
Blueberries
Dark Chocolate
Pecans
Artichoke
Cranberries
Kidney Beans
IMPORTANCE OF PROPER
HYDRATION AND HOW
MUCH TO CONSUME
 
PREVENTS MUSCLE STRENGTH LOSS: 
A 2015 study published by the American 
Physiological Society found that even slight 
dehydration impacted the participants’ 
overall performance, strength and attention 
during physical activities. 
PREVENTS UNDUE CRAMPING. 
 Dehydration is known to cause mild to 
severe muscle cramping and fatigue. When 
your water consumption is not adequate 
your water and electrolytes balance is 
compromised, thus, leading to loss of strength 
Maintaining adequate fluid levels aids in
and cramping.
AIDS PROPER DIGESTION. 
macro synthesis and absorption, helping your 
body utilize the macros properly. Adequate 
hydration also aids overall digestion by 
supporting saliva production.
HEALTHY JOINTS 
IMPORTANT
CONSIDERATIONS
Aim for 1-1.5 gallons of water every day.
Consume water before and during your 
meals for better digestion.
Do not wait to feel thirsty to consume water; 
you’re already dehydrated by then. Consume 
water at regular intervals.
No one can deny the importance of water. 
With it there’s life, without it, there’s none. 
Same goes for our health and workout. Not 
maintaining adequate fluid levels will 
severely damage your workouts and overall 
health.
If you’re actively involved in sports or 
exercise, it is recommended to consume 
about 1 gallon a day, and if you happen to 
reside in a very hot climate, you should take 
it up to 1.5 gallons. Following are some of the 
major benefits you will derive from proper 
hydration.
While weight and strength training, we put 
enormous strain on our joints. Inadequate 
fluid levels can lead to joint concerns and 
aches. Water helps to keep our joints healthy 
by keeping them properly lubricated.
 Drink 500ml water during the workout 
and about a liter (1000 ml) after the workout 
to replenish your fluids properly lubricated.
 Take a tall glass of water when you first 
wake up on an empty stomach. It kick-starts 
your metabolism and rids your body of 
toxins.
CHAPTER - 3
FUNDAMENTALS OF HEALTHY EATING
UNDERSTANDING OUR
EATING HABITS
HOW TO READ
NUTRITIONAL 
FACTS/LABELS
When it comes to adopting healthy eating, 
not only do we need to be judicious about 
what we eat but also we need to structure 
how and when we consume our food.
Bad eating habits such as binging on sugar 
loaded snacks or saturated fats consumption 
carry a price just as high as being addicted to 
a drug. Eventually, these could kill you.
There are two main elements to -
straightening your eating habits. 
1. Understanding the bad habits
2. Replacing them with good ones
SO WHAT ARE THESE BAD HABITS?
Irregular eating patterns can lead to un-
wanted weight gain, as it slows down our 
metabolism. Instead have a steady timetable 
for consuming your meals rather than chao-
tically chomping down on a burrito on your 
workstation.
 
Eating fewer larger meals. Larger meals 
can lead to over-eating, leaving you bloated 
and lethargic. Instead aim for 4-5 smaller 
meals throughout the day spaced evenly. 
Skipping breakfast is one of the biggest 
mistakes we make. Not only does it leave you 
low on energy that you so desperately need 
to start off your day right but also its leaves 
you open to unhealthy snacking. Instead 
always aim to have your breakfast. At the very 
least grab a whey protein shake on the days 
you feel pressed for time. 
information on food packages:
1. The nutrition facts table or label
2. The ingredient list 
You need to be able to decipher both to get 
the complete nutritional picture.
READING NUTRITIONAL FACTS/LABELS:
STEP 1: Look at the serving size. Compare 
the serving size on the package to the amount 
that you eat. If you eat the serving 
 Not drinking enough water. Aim to drink a 
tall glass of water first thing in the morning. 
It’ll kick-start your metabolism and detoxifies 
your body. Consume about a gallon throu- 
ghout the day.
 Unhealthy snacking. It will lead you to 
cravings and overeating; need I say more? 
Instead grab a handful of walnuts, almonds 
or any kind of nuts for that matter. They are 
filling, tasty and loaded with healthy fats and 
minerals.
12
size shown on the Nutrition Facts Table you 
will get the amount of calories and nutrients 
that are listed.
STEP 2: Look at the calories. Calories tell 
you how much energy you get from one 
serving of a packaged food.
STEP 3: Look at the percent Daily Value 
(% Daily Value). % Daily Value puts nutrients 
on a scale from 0% to 100%. This scale tells 
you if there is a little or a lot of a nutrient 
in one serving of a packaged food. Use this 
percentage to compare the nutrient content 
of different foods.
STEP 4: Try to get more of these nutrients. 
Protein, fiber, vitamin A, vitamin C, iron, 
and calcium. 
STEP 5: Restrict these nutrients. Saturated 
fat, trans fat, sodium, and cholesterol.
UNDERSTANDING PACKAGE INGREDIENTS:
Understanding properly what the package 
ingredients are could get a bit tricky for many 
of us. I’ll outline a few key points to easily 
understand the ingredient list.
1. First up, try and buy items that have 
a lower number of ingredients, the less the 
better.
2. 
3. We might be tempted by products 
labeled “low fat” but understand that in most 
cases low-fat does more harm than good. 
The absence of fat is usually compensated by 
added sugar or sodium. Both of these are bad 
news for health.
4. Any ingredient that ends with “ose” is 
sugar
5. Avoid anything with 1000mg of sodium. 
Always try and aim for item with lower sodium
6. Lastly the above mentioned ingredients 
could have more than one name, which could 
get pretty confusing. Listed below is a table 
that should give you a fair idea of what are 
some of the most common names used for 
these ingredients.
SA
TU
R
AT
ED
 F
AT
S
TR
A
N
S 
FA
TS
Bacon
Beef fat
Chicken fat
Cocoa butter
Coconut or coconut oil
Hydrogenated fats and oils
Lard
Palm or palm kernel oil
Powdered whole milk solids
Shortening
Suet
Tallow
Hard margarine
Hydrogenated fats and oils
Partially hydrogenated fats and oils 
Shortening
 A rule of thumb to follow is that the first 
ingredient listed usually constitutes most of 
what you’re buying.
13
SU
G
A
R
SO
D
IU
M
Brown sugar
Cane juice extract
Corn syrup
Demerara or Turbinado sugar
Dextrose
Evaporated cane juice
Fructose
Galactose
Galactose-fructose
High-fructose corn syrup
Honey
Invert sugar
Lactose
Liquid sugar
Maltose
Baking powder
Baking soda
Brine
Celery salt
Disodium phosphate
Garlic salt
Monosodium glutamate (MSG)
Onion salt
Salt
Sodium alginate
Sodium benzoate
Sodium bisulfate
Sodium proprionate
Soy sauce
14
CHAPTER - 4
GUIDELINES FOR EATING OUT
EATING HEALTHY
ON THE ROAD
EATING HEALTHY AT
A RESTAURANT
PACK HEALTHY SNACKS: 
Pack snacks like nuts, berries, lower sodium 
jerky for the road. They not only provide you 
the required calories but also keep untimely 
hunger at bay.
PACK PROTEIN BARS OR POWDER:
 if you’re actively pursuing strength 
conditioning or lean muscle gain then 
protein will form an integral part of your diet. 
Depending on the length of the trip, pack a 
couple of protein bars or a few scoops of your 
favorite protein powder in a small plastic jar. 
Mix a scoop with water and you’ll have a quick 
protein boost.
CHOOSE A HOTEL THAT PROVIDES 
MICROWAVE AND FRIDGE. 
Having a microwave and fridge where 
you stay is a big plus. You can buy essential 
groceries such as chicken and eggs for a 
The basic principle of eating healthy is being able to have a nutrition approach that allows 
you to enjoy an occasional cocktail or a weekend trip to your favorite restaurant without 
the guilt and compromising on your health.
The following sections will outline some useful 
guidelines for guilt-free indulgence. 
couple of days and pretty much have a home 
cooked meal on the road.
Most of us like to visit our favorite restaurant 
from time to time but that doesn’t mean you 
have to choose between satisfying your taste 
buds and keeping your health intact. 
That being said, you still have to be judicious 
while deciding where to go. Because choosing 
the wrong restaurant could severely limit your 
options. For instance, stopping at a Burger 
King isn’t going to provide you with a lot of 
options. You should try and look for healthier 
places, for instance a seafood restaurant or 
maybe try the new sushi bar that just popped 
up. 
Ask your waiter how the food is cooked. The 
menu may not explain the entire ingredient 
list or process. That could leave you with a 
calorie dense meal. For instance, your grilled 
steak might be pan fried in butter before 
being grilled. Asking your waiter beforehand 
ensures you don’t end up with unhealthy 
calories.
Travel is a part of everyone’s life. Some of us 
travel for leisure and some have to travel for 
work. But that does not mean your health 
and fitness have to take a hit. Despite the 
challenges your trip may pose, there are 
ways you can keep your diet and fitness on 
track.
15
BEST ALCOHOL WHEN
YOU’RE WEIGHT WATCHING
HOW TO STOCK A HEALTHY KITCHEN
Who doesn’t like an occasional cocktail? 
There’s nothing wrong with it as long as 
you’re mindful. Mindful of the fact that alcohol 
consumption should be kept under a check 
for if consumed carelessly it will cause a host 
of health problems.
Following are some of the healthier options 
that you can try on your next weekend out. 
SWAP A LONG ISLAND ICED TEA (424 CALORIES) 
FOR A COSMOPOLITAN (100 CALORIES)
SWAP A PINA COLADA (300 CALORIES) 
FOR A FUZZY NAVEL (120 CALORIES)
SWAP A MOJITO (242 CALORIES) 
FOR A MARTINI (70 CALORIES)
SWAP A SWEET WHITE WINE (160 CALORIES) 
FOR A GLASS OF CHAMPAGNE (89 CALORIES)
SWAP A VODKA TONIC (175 CALORIES)
FOR A VODKA, SODA, AND LIME (106 CALORIES)
SWAP A MARGARITA (280 CALORIES) 
FOR A MOSCOW MULE (120 CALORIES)
 
INGREDIENT ADVANTAGE
Extra-Virgin Olive Oil
Greek yogurt
Honey
Quinoa
Eggs
Berries
Fresh Assorted Herbs
Oatmeal
Chicken Breast
Ground Bison
Salmon
Avocado
Veggies (Broccoli, Squash)
Rice Cakes
Nuts
Nut butter (Almond)
A great low fat, high protein subsitute in recipes for mayo and sour cream
From salads to standalone recipes you can’t go without quinoa
An inexpensive source of rich protein and endless ways to utilize them
Economical, available all year, and a great snack for a quick energy boost
Packed with antioxidants and adds great flavor to your food
A great source of lean protein
A great source of lean protein
A great source of healthy fats
A great source of healthy fats
Perfect for nearly any toppings (nut butter, tuna, etc)
When it comes to healthy living, having a kitchen or a pantry loaded with healthy essentials 
is a game-changer. Not only it allows you to whip up healthy, flavorful food at the drop of a 
hat but also provides you with endless healthy snacking options. Following is my list of 
essentials that your kitchen should have at all times.
CHAPTER - 5
WHAT TO AVOID
“Temptation is the devil looking through the keyhole. 
Yielding is opening the door and inviting him in.”
– BILLY SUNDAY
and it will mutate into an uncontrollable road. 
This chapter will discuss the key ingredients/food items to avoid and their healthy 
alternatives to keep your health on track.
There are 5 key ingredients that you must cut out or consume in moderation to keep your 
1. REFINED SUGAR: Added sugar is the worst ingredient in your diet.
Why?
Sugar has empty calories with zero nutritional value.
It slows down your metabolism. 
It can damage your liver.
It is addictive. You always want more.
HEALTHY ALTERNATIVES : Honey, maple syrup, brown rice syrup, or coconut palm sugar.
2. EXCESSIVE SODIUM:
 contribute to serious health issues.
Promotes water retention making you look bloated. 
Contributes to high blood pressure.
Can lead to heart disease.
Contributes to renal complications such kidney 
stones.
Can contribute to Osteoporosis.
WHY?
.
17
HEALTHY ALTERNATIVES: Chilli, paprika, cumin, and cinnamon. 
3. CARBONATED DRINKS: are loaded with an insane amount of sugar per serving, which 
HEALTHY ALTERNATIVES: Flavored water with fruits, unsweetened coconut water, cold 
coffee, or iced tea
 
4. PACKAGED MEALS: Packaged meals may give you marginal convenience but it’s been 
well documented how they can ruin our health. 
WHY?
High fructose corn syrup can slow metabolism and lead to insulin resistance.
Usually low in nutrients, which lead to empty calories and more eating. 
HEALTHY ALTERNATIVES: Consume foods that are “alive“ such as fruits, vegetables, fresh 
poultry and meats.
5. REFINED CARBOHYDRATES: Also known as simple carbs because of their quick diges-
tion. They cause blood sugar spikes that contribute to lethargy and weight gain. Foods such 
WHY?
Increase blood sugar and insulin.
Increased risk of obesity, diabetes, and heart diesease.
HEALTHY ALTERNATIVES: Consume whole grain items such as whole-grain bread, oats, 
brown rice, or honey. 
18
CHAPTER - 6
FOOD FADS
GOING ORGANIC:
YAY OR NAY
 
Many of us like to be trendy. We want to be in on what’s “new and happening.” There’s is 
nothing wrong with that. Just like clothing or makeup, other aspects of our lives including 
our food choices are also influenced by trends or fads.
The important thing to remember here is that trends are fleeting. They come and go. Some 
of them may come back. Most don’t. Some are good, while others are horrendous of the 
highest order.
Bottom-line: get your facts straight and never follow trends or diets blindly.
When it comes to food fads there are primarily 2 major trends that have swept across the 
developed world: going organic and going gluten-free.
Going organic means consuming food sourc-
es that are free of pesticides, synthetic fertil-
izers and agricultural chemicals. It also 
entails consuming animals that have been 
raised organically, meaning no growth hor-
mones or antibiotics were used in their feed 
and they were not confined for the entirety 
of their lives. Consider these factors while 
deciding to go organic.
1. IMPACT ON YOUR HEALTH. Pesticides 
have been shown to negatively impact the 
nutritional value of our foods. Inversely, there 
are several studies that show going organic 
can actually have positive ramifications for 
our health. For instance a 2011 meta-study 
published in NJAS - Wageningen Journal of 
Life Sciences shows going organic can 
reduce the risk of allergies and to a certain 
extent strengthen our immune system.
2. IMPACT ON ENVIRONMENT. Pesticides 
affect the soil richness negatively and can 
contribute to erosion. Plus these harmful 
chemicals have the potential of ending up in 
our water supplies. Going organic plays its 
part in combating both these issues.
3. YOUR BUDGET. Organic produce is usually 
pricier than the usual produce. So that’s an 
important consideration while switching to 
organic diet.
VERDICT: if your wallet allows, considering 
the above benefits, all in all going organic is 
an effective approach.
VEGAN
GOING GLUTEN-FREE: 
YAY OR NAY
Veganism has grown increasingly popular. Essentially, you are removing meat, dairy, and 
eggs from your diet. Whether your interest sparked for health or ethical reasons, here’s 
what you need to know. 
Adopting a vegan diet can lead to increased energy, younger looking skin, losing weight, 
and lower incidents of diesease. However, many of the nutrients and vitamins we need daily 
come from animal foods. Without them, your diet will become unbalanced: low levels of Vi-
tamin B12, Iron, and protein. You will need to eat nutrient dense, protein packed foods. You 
will also need to include supplements
to help alleviate the absense of naturally absorbed 
vitamins and minerals. 
VERDICT: You are helping the environment, which is admirable. You can stay healthy and 
meet all your nutrient needs. However, there are many vegan non-nutrient rich foods as well. 
LOW-CARB
The Atkins diet is the most famous. The idea of low-carb diets is supposed to aid weight 
loss without hunger. You consume high protein, high fat, with low carbs. Your body will start 
converting fat into ketones and uses these as its main source of energy. 
Studies have proven that it works. However, when you restrict carbs you will experience 
side effects such as headache, fatigue, weakness, and fatigue. In long term cases, not consu-
ming enough carbs can lead to gut issues, thyroid problems, low carbon dioxide levels, and 
reproductive irregularies.
VERDICT: In smaller doses, low carb is extremely effective. However, limiting carbs long 
term can have negative health effects. Carb cycling may be an option - where you have hig-
her carb days on days of higher activity and lower carb days when activity is lower. 
Gluten is essentially a protein that’s found in wheat, barley and rye. While some people 
swear by a gluten-free diet, following are some of the factors that you should consider while 
deciding to go gluten-free.
1. IMPACT ON YOUR HEALTH. Banishing grains like wheat or rye from your diet can po- 
tentially have severe implications for your health. According to a 2017 study, if you do not 
have a medical condition called Celiac Disease, then going completely gluten free could 
increase your risk of heart disease.
2. CAN AID IN WEIGHT GAIN. To compensate for the absence of wheat, rye or barley, glu- 
ten free food usually add more sugar and fat that can aid to unwanted weight gain.
3. EXPENSIVE. A gluten-free diet won’t be very kind to your wallet. 
VERDICT: considering the above factors, I would not recommend going completely gluten
free unless you have a medical condition that specifically calls for cutting out gluten.
20
CHAPTER - 7
HOW TO COOK HEALTHY
It most certainly does not mean you cannot indulge once in a while.
Outlined below are some of the cooking methods best for keep the pounds off and your
Eating healthy does not mean you need to limit yourself to a diet devoid of flavor.
taste buds happy.
1. BAKING: Besides delicious desserts, you can also bake seafood, poultry, lean meat, 
vegetables and fruits. Baking generally doesn’t require that you add fat to the food.
2. BRAISING: 
and then slowly cooking it partially covered with a small quantity of liquid, such as water or 
broth. 
3. BROILING AND GRILLING: Broiling and grilling expose food to direct heat. Both 
methods allow fat to drip away from the food.
4. POACHING:
liquid such as broth until they’re cooked through and tender. 
5. ROASTING: It’s similar to baking, but usually at higher temperatures, roasting uses an 
oven’s dry heat to cook the food. 
s
21
4 Eggs
2 Bananas
3/4 Cup Oats
¼ Scoop Chocolate Protein Powder
2 Tbsp. Unsweetened Cocoa Powder
1 Tsp. Ground Cinnamon
Heat the pan over a medium heat for few 
minutes and lightly coat it with cooking spray.
Place the eggs, bananas, and oats in a 
blender and whiz for 15-30 seconds until 
everything is properly mixed up.
Add protein powder, cocoa powder, and 
cinnamon and whiz again for an additional
30-45 seconds, till you get a smooth texture.
Spread about 1/4 cup of the batter on the 
pan and cook until bubbles begin to form. 
Flip and cook for about 2 more minutes.
Serve immediately.
You can also store the leftover pancakes in 
the freezer and warm them in the microwave
when needed.
BREAKFAST
SERVES 4
NUTRITION VALUE PER SERVING:
Total Fat 5g
Total Carbohydrate 9g 
Protein 23g
CHOCOLATE PROTEIN PANCAKES
INGREDIENTS: DIRECTIONS:
22
12 Eggs
1½ lb. Lean Beef
¼ Cup Chopped Tomatoes
1 Cup Chopped Spinach
½ Tsp. Salt
¼ Tsp. Pepper
½ Cup Shredded Cheddar Cheese
Preheat oven to 350°. In a large pan, cook 
beef over medium heat untill it loses the pink 
color.
Beat eggs, add spinach, tomatoes, salt, and 
pepper. 
Add beef and cheese.
egg mixture.
in the freezer and heat them in the microwave 
Fill muffin cups one third of the way up with
Back for 20-25 minutes.
when needed.
BREAKFAST
INGREDIENTS: DIRECTIONS:
SERVES 4
NUTRITION VALUE PER SERVING:
Total Fat 14g
Total Carbohydrate 4g 
Protein 18g
SCRAMBLED EGG MUFFINS
23
I Bag Chocolate Chips
3⁄4 Cup Almond Milk
3⁄4 Cup Almond Butter
Melt the chips and milk in a glass bowl. 
Make sure to avoid lumps with constant 
stirring.
Pour some of chocolate and milk mixture in 
Place them in the freezer for 20 minutes to
help the chocolate base set.
spoonful of almond butter on the hardened 
Fill the remaining cup with chocolate.
PPlace them back in the freezer. Wait A few
hours, and they’re ready to enjoy. 
SERVING:
SERVES 4
NUTRITION VALUE PER SERVING:
Total Fat 17g
Total Carbohydrate 18g 
Protein 8g
INGREDIENTS: DIRECTIONS:
SNACK
CLEAN EATING ALMOND BUTTER CUPS
.
24
3 Tbsp. Coconut Oil
3 Tbsp. Reduced-Sodium Soy Sauce
2 Tbsp. Rice Vinegar
1 lb. Ground Bison
12 Butter Lettuce Leaves
1 ½ Cups Chopped English Cucumber
1 Cup Matchstick-Cut Carrots
¼ Cup Chopped Roasted Unsalted 
Peanuts
2 Tbsp. Chopped Fresh Mint
Combine 2 tablespoons oil, soy sauce, and 
vinegar in a bowl, stirring with a whisk.
Heat remaining 1 tablespoon oil in a large 
nonstick pan. Add ground bison; cook until 
lightly browned. 
Add 1/4 cup soy sauce mixture to bison and 
cook until liquid is absorbed.
Place about 3 tablespoons cooked bison 
meat in each lettuce leaf; top with cucumber, 
carrots, and peanuts. Drizzle evenly with 
remaining soy sauce mixture. Sprinkle with 
mint.
28
LUNCH
INGREDIENTS: DIRECTIONS:
SERVES 4
NUTRITION VALUE PER SERVING:
Total Fat 14g
Total Carbohydrate 14g 
Protein 25g
THAI BISON LETTUCE CUPS
25
In a heavy cast iron pot, heat 2 tablespoons 
olive oil. Add the baby potatoes to the pot and 
season with salt and pepper. 
Fry until golden brown and cooked for 8-10 
minutes. Stir occasionally.
Remove potatoes from the pot and set 
aside.
In the same pot, cook shrimps in 1 
tablespoon of olive oil over medium high 
heat. Don’t forget to de-vein the shrimps. 
Remove the shrimps from the pot and set 
aside.
Add onion and garlic and cook for 1 to 2 
minutes with remaining cooking oil. 
Add the bell peppers and zucchini to the 
Italian seasoning, salt and pepper. Cook for 2 
minutes, until softened. Stir every now and 
then.
n
p
c
Add the cooked shrimps, and potatoes 
back to the pot and mix everything together. 
Add chicken broth and cook for 5 minutes 
more. 
Serve piping hot!
DINNER
SERVES 3
NUTRITION VALUE PER SERVING:
Total Fat 22g
Total Carbohydrate 22g 
Protein 24g
INGREDIENTS/DIRECTIONS
HEALTHY SHRIMP & VEGGIES
CHIPOTLE CHICKEN QUINOA BURRITO
1 Tbsp. Extra-Virgin Olive Oil
1 Tbsp. Finely Chopped Chipotle Peppers
½ Tsp. Garlic Powder
½ Tsp. Ground Cumin
1 lb. Boneless, Skinless Chicken Breast
¼ Tsp. Salt
2 Cups Cooked Quinoa
2 Cups Shredded Romaine Lettuce
1 Cup Canned Pinto Beans, Rinsed
1 Ripe Avocado, Diced
¼ Cup prepared Pico De Gallo or Salsa
¼ Cup Shredded Cheddar or Monterey Jack 
Cheese
Lime Wedges For Serving
Preheat grill to medium-high or preheat 
broiler. 
Combine chipotle peppers, oil, garlic 
powder and cumin in a small bowl. 
Oil the grill rack or a rimmed baking sheet, 
if broiling. 
Season chicken with salt. Grill the chicken 
for 5 minutes or broil it on the prepared 
baking sheet for 9 minutes. 
Flip the chicken and brush it with the 
chipotle glaze. Continue cooking. Now insert 
your cooking thermometer in the thickest 
part continue cooking until the temperatures 
reaches 165°F, 
Then cook for another 3 to 5 minutes on 
the grill or 9 minutes more under the broiler. 
Transfer to a cutting board. Chop into bite-
size cubes. Assemble each burrito bowl with 
½ cup quinoa, ½ cup chicken, ½ cup lettuce, 
¼ cup beans, ¼ avocado, 1 tablespoon
pico de 
gallo (or other salsa) and 1 tablespoon cheese. 
n
p
DINNER
SERVES 4
NUTRITION VALUE PER SERVING:
Total Fat 20g
Total Carbohydrate 36g 
Protein 36g
INGREDIENTS: DIRECTIONS:
27
SAMPLE MEAL PLAN
MEAL 1
Breakfast
1/2 cup Oats with Blueberries
 
MEAL 2
Mid Morning Snack
Clean Almond Butter Cups (2)
 
MEAL 3
Thai Bison Lettuce Wraps
 
MEAL 4
Pre-Workout
Protein Pancake
 
MEAL 5
Dinner
Chipotle Chicken Quinoa Burrito Bowl
 
TOTAL FOR DAY
Protein (g)
 
18
10
28
 
8
8
 
25
25
 
23
23
 
36
36
120
Carbs (g)
 
4
56
60
 
18
18
 
14
14
 
9
9
 
36
36
137
Fats (g)
 
14
2
16
 
 
 
17
17
 
 
14
14
 
 
 
5
5
 
 
 
20
20
 
72
CONCLUSION
So there you have it. A handy guide to putting yourself and your family on a diet that is 
healthy, nutritious and the one you will actually look forward to.
I look forward to hearing your success stories. And remember, moderation is the name of 
the game, not deprivation.
Cover photo courtesy of Iron Man Magazine