Tip #3


I Live on LEAN Principles—you should too !!

Eat every 2 to 3 hours:

Keep your metabolism revved and your blood sugar level in check. This will help with

cravings and energy as well.

Eat 5 to 6 smaller meals per day:

Think 200 – 300 calories of healthy, balanced, filling whole foods. If you can only eat 3

to 4 times per day, make sure the meals are bigger (about 350 to 600 calories) and

include a protein, fat, starch, vegetable and/or fruit.

If your main goal is to build muscle:

You’ll need to eat slightly more food than your body is burning.

If your main goal is fat loss:

You’ll need to focus on eating less food than your body is burning.

Have a lean protein at every meal:

Feed your muscles and stave off hunger.

Choose unprocessed foods whenever possible.

Prep your food the day or week before.

Always think ahead when eating out.

Have two healthy fats coming from oils:

Nuts or avocados every day.

Choose bright-colored, low-sugar fruits:

Such as antioxidant-rich berries.

Eat 4 to 5 servings of vegetables per day:

Try making 2 to 3 of these choices greens.

Keep your starches natural:

Avoid breads with added sugar and gluten.

Drink Water:

A large glass of water at every meal and between every meal. Make sure your urine is

clear to pale !

Get 7 to 8 hours of sleep every night!

This keeps you lean and curbs cravings.

Avoid diet sodas, sweeteners and read fat-free labels closely.

Fat is not the enemy — artificial sweeteners and fake additives are. Your body cannot

process fake foods.

Never eliminate food groups:

If you’re unable to keep your new lifestyle going, it’s NOT a permanent fix. Slow,

steady and balanced is the only way to be successful. Patience, positive self-talk

and faith in your program is the biggest part of this journey.

Picture yourself as your already-successful self, no matter what, and remember that

failure is all a part of the learning process.

It’s about how fast you turn it around and make your next choice a healthy one!

But cutting even a mere 100 calories every time you eat, (3 meals a day), can result in

losing more than 31 pounds in one year (365 x 300 calories = 109,500 calories, divided

by 3,500 calories (1 pound of fat) = 31 pounds in one year.

— Jaime Brenkus Health Tip 3