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Jillian Michaels
with Mariska van Aalst
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Te information in this work is in no way intended as medical adviceor as a substitute for medical counseling. Te information should beused in conjunction with the guidance and care of your physician. Con-sult your physician before beginning this program as you would anyweight-loss or weight-maintenance program. Your physician should beaware of all medical conditions that you may have, as well as the medi-cations and supplements you are taking. As with any weight-loss plan,the information here should not be used by patients on dialysis or bypregnant or nursing mothers.
Copyright by Empowered Media LLC
All rights reserved.
Published in the United States by Tree Rivers Press,
an imprint of the Crown Publishing Group,
a division of Random House, Inc., New York.
www.crownpublishing.com
Tree Rivers Press and the ugboat design
are registered trademarks of Random House, Inc.
Library of Congress Cataloging-in-Publication Data
Michaels, Jillian.
Te master your metabolism calorie counter / Jillian Michaels
with Mariska van Aalst.st ed.p. cm.
. Energy metabolism. . FoodCaloric content.
. Weight loss. I. Aalst, Mariska van. II. itle.
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ACKNOWLEDGMENTS
Many thanks to my incredible team, who work
every day to bring cost-effective, accessible life so-
lutions to the masses:My business partner Giancarlo Chersich, all the
folks at NBC, CAA, and Crown . . . thank you!
o my incredible editor, Heather Jackson; I am
so lucky to have you as a friend and partner-in-crime.
Mariska van Aalst, my researcher and word-
smith extraordinaire; I couldnt have done this
without you. Tank you for your genius.
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CONTENTS
INTRODUCTION: Information Is Power
THE MASTER DIET ATAGLANCE
ANTINUTRIENTS, OR MASTER DISASTERS
HORMONE POSITIVE FOODS
Mastering Estrogen Mastering Ghrelin
Mastering Tyroid
Mastering Insulin
Mastering Cortisol
Mastering Leptin
Mastering DHEA
Mastering estosterone
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Power Nutrient Food Group : Colorful Fruits and
Vegetables
Power Nutrient Food Group : Cruciferous
Vegetables Power Nutrient Food Group : Dark Green Leafy
Vegetables
Power Nutrient Food Group : Nuts and Seeds
Power Nutrient Food Group : Organic Dairy Power Nutrient Food Group : Whole Grains
MASTER HOME AND BODY PRODUCTS
Home Cleaning Products
Beauty and Personal Care Products
DECODING THE COUNTER
THE MASTER LIST
Beverages
Canned Foods
Dairy Products
Fresh Fruits and Vegetables
Frozen Foods
Grains, Breads, Cereals, and Pasta
Meat, Fish, and Eggs
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Introduction
INFORMAION IS POWER
I have people come up to me all the time to tell me
that theyre stuck. Tey just cant lose weight. Ive
plateaued! they say. My program isnt workinganymore.
I get it. When you dont see results, you get dis-
couraged. You feel helpless and hopeless. But if you
are pursuing a health and wellness goal withoutthe proper information, its like youre ying blind.
Imagine navigating your way from Los Angeles to
N Y k i h GPS d
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the MASTER YOUR METABOLISMcalorie counter
all know that; we just dont always know that there
are other factors affecting this equation. Tats
where the Master Diet comes in.
When you nd yourself stuck in your weightloss efforts, times out of youre simply not
taking into account how much energy is going into
your body and how much is going out. Without that
info, your chance of getting results and maintain-ing them is very slim. But when youre informed,
you have the ability to make educated choices,
powerful choices that effect positive change.
Once you know the calories in any given food,your next question must be about its quality. Te
quality of your food is critical, not just for pre-
venting disease and combating aging, but because
it maximizes your calorie burn. In Master YourMetabolism, I shared shocking information about
how low-quality foods (in addition to lifestyle fac-
tors like toxic stress and environmental toxins)
have dramatically altered our endocrine systems.Tose changes to our hormone levels have helped
make usand keep usfat. If you have already
d h b k k h I did h
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information is power
nity, and a powerful weapon against aging. We
now know that Hormone Positive Foods are health
positive foods. I designed this book as a quick,
easy-to-use reference that gives you an accessibleand affordable way to stay connected to the Master
Diet. With it, you can easily nd those Hormone
Positive, metabolism-boosting foods, every day, at
every meal, no matter where you areat home,on the road, anywhere. A health and weight-loss
program has to t your lifeits the only way to
ensure long-term success.
In these pages, youll nd complete nutritionalinformation for over , foods, everything from
the very best organic produce to the very worst deep-
fried appetizers at chain restaurantseverything
you need to count calories accurately and gauge thequality of foods you encounter every day in the real
world. Ive included an at-a-glance guide to the Master
Diet, to refresh you on the basics or, if youre new to
the plan, give you a birds-eye view of the diet.Youll also nd lists of hundreds of Hormone
Positive Foods that can help increase your bodys
bili b f d b ild l A d
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not a mindless grab for something you dont really
want and certainly dont need. If Ive learned any-
thing on the Biggest Losercampus, its that people
have to clearly see what exactly they have done,and what they are currently doing, that has helped
create their ill health and obesity. Ill never forget
when Pete Tomas from season two of the Biggest
Loserlooked at the Bloomin Onion at the OutbackSteakhouse and realized that when he routinely ate
that dish by himself, he was consuming , calo-
ries and grams of fat in about minutes. Tat
was his true aha moment. Tats when he realized,Oh my God, this is why I am four hundred pounds.
Tis is why my cholesterol is through the roof. Tis
is why Im diabetic.
In this toxic food environment, you need con-stant reminders of exactly how bad these choices
are for your long-term health and well-being. Some
will shock you, just like Pete was shocked. Consider
the innocent tuna sandwich. Fish is good for you,right? On the Master Diet, its a Power Nutrient.
But then youre at Quiznos, youre hungry, youre
hi ki b d i l b i k k
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information is power
Soup ( calories) and a small Steak and Bleu Salad
( calories) instead. By becoming aware of whats
in your food and understanding which foods have
previously led to diet derailment, you can cut themout and replace them with healthier choices.
I want you to bring this book with you every-
where you go. I want it to travel with you when you
go out to eat and when youre at the supermarket;it should always be in your backpack, back pocket,
or purse. If you use the knowledge you hold in your
hands, you will get results.
It all adds up: Good choices lead to good results.Achieving results empowers and inspires you to
achieve more. And these little successes will beget
more success in other areas of your life.
Each one of us has the power to effect posi-tive change within ourselves and globallyrst
by making the right choices for ourselves, then
expanding that thinking to our families and our
homes, and then bringing it to our communities.And when we do that, it all falls into place. So lets
get started living a Master-full life.
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HE MASER DIE
AAGLANCE
So you know weight loss is all about calories in,
calories out. Tat said, who wouldnt mind a littleboost in the calories-out department? Most every-
one wants to increase their metabolism, but to do
this, we have to rst know and understand what
metabolism is.Many folks believe that metabolism is the rate at
which your body burns calories. But thats just one
hi b li d I f b
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the master diet at-a-glance
is and will always be calories in and calories out,
you can bolster your efforts to lose weight by opti-
mizing the hormone levels in your body.
Unfortunately, due to the toxic levels ofchronic stress, dangerously processed food (Anti-
Nutrients, or what I also call Master Disasters), and
endocrine-disrupting chemicals everywhere in our
environment, your hormone levels and metabo-lism have likely been thrown off-kilter. Te Master
Your Metabolism plan tackles these critical threats
head-on.
First, you Remove Anti-Nutrients, the foodsyour body doesnt recognize and that confuse and
mess up your hormones. Next, you RestorePower
Nutrients, the whole foods nature intended us to
eat, the foods our bodies recognize, the ones thatsend healthy, metabolism-boosting messages to
our hormones. And last, you Rebalance Your En-
ergy, paying attention to when and how much you
eat (which includes using this counter in your dailylifeeverywhere, all the timeto track the quality
and the quantity of what youre taking in each day).
F ll hi h l d ll b
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changes. In the meantime, check out this at-a-
glance peek at the Master Diet. As long as you focus
on its three main principles, you cant go wrong.
Step One: Remove Anti-Nutrients
Hydrogenated fats
Rened grains High fructose corn syrup
Articial sweeteners
Articial coloring and preservatives
Nitrates and nitrites Glutamates
Foods from animals treated with hormones or
antibiotics
Foods treated with pesticidesReduce these
Starchy vegetables
ropical, dried, and canned fruits
Excess soy Excess alcohol
Canned foods
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the master diet at-a-glance
Nuts and seeds
Dairy
Whole grains
Step Three: Rebalance Energy
Eat breakfast
Eat every four hours
Do not eat after .. No simple carbs at night
Eat until youre full, but not stuffed
Eat percent carbs, percent fat,
percent protein
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ANINURIENS,
OR MASER DISASERS
Some foods are so bad for you, I never want you
to eat them. Never. Ever. But the sad thing is,sometimes its hard to know where theyre lurk-
ing. But at least the supermarket gives you the
chance to see for yourself whats in the food
youre buying. When youre looking at processedfoods in the store, keep your eyes peeled for these
words.
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anti-nutrients, or master disasters
Fortied
Glutamate
Glutamic acid
Green High fructose corn syrup
Hydrogenated oils of any kind (palm, corn,
soybean)
Hydrolyzed corn glutenHydrolyzed protein (wheat, milk, soy, whey
any protein that is hydrolyzed)
Monopotassium glutamate
Monosodium glutamate (MSG)Natrium glutamate
Nitrates
Nitrites
Olestra (Olean)Potassium benzoate
Potassium bromate
Red and
RenedSaccharin (SweetN Low)
Sodium benzoate
S di bi l
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rans fats
Yeast extract
Yeast food
Yeast nutrientYellow
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hormone positive foods
MASTERING ESTROGEN
Our individual needs for estrogen can be very differ-ent. Some types of estrogen help us stay lean; some
make us pack on fat. Perimenopausal women may
find a bit of hot flash relief with phytoestrogens, while
in post-menopausal women, the same foods may in-
crease the risk of breast and uterine cancers. In men,
some phytoestrogens can have a cardioprotective
effect but too many can dampen testosterone and
increase the risk of developing prostate cancer. And
we all have to contend with harmful xenoestrogensthat come from toxic substances in the environment,
including our cosmetics, cleaning products, preser-
vatives, pesticides, and plastics.
How to keep it all straight? Thankfully, these Hor-
mone Positive Foodsremember, always organic!can help our bodies contend with this chemical
onslaught and optimize our natural levels of estro-
gen. Look for foods with high levels of fiber; the
more fiber in your diet, the better your natural estro-
gen disposal system works.
AlmondsA i
Brussels sproutsB l
LentilsN t i
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Apples
Artichokes
Beans (black, kidney,
navy, pinto)
Beets
Blueberries
Buckwheat
Bulgur
Cabbage
Carrots
Cauliflower
Lentils
Mustard greens
Oats
Oranges
Pistachios
Raspberries
Romaine lettuce
Shiitake mushrooms
Split peas
Strawberries
Swiss chard
MASTERING GHRELIN
Ghrelin is our number one hunger hormone. Whenits your normal mealtime or you smell something re-
ally delicious, ghrelin is released in your belly and
travels up to trigger your brains appetite center (and,
unfortunately, simultaneously turns down your calo-
rie burn). Keep ghrelin in check by eating slowly, and
doing so every three to four hours, especially high-
volume foods with lots of fiber and waterhello,
vegetable soup!because as soon as your stomach
registers its full, ghrelin levels fall again.
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hormone positive foods
AlmondsAnchoviesAsparagusAvocadoesBasil
Olive oilOystersPacific salmonPeasPumpkin seeds
MASTERING THYROID
Thyroid hormones help control how much oxygenyour cells use, how fast your heart beats, how warm
your body gets, not to mention how good your
memory and mood are on any given day. Thyroid
also plays a large role in the rate at which your body
burns calories. Avoiding goitrogenic foods, like raw
cruciferous vegetables (broccoli, cauliflower, kale),
peanuts and peaches, or soy foods, like tofu or not-
dogs, is particularly important for people with thy-
roid issues (like me!). (These goitrogens interruptthe thyroids uptake of iodine, the building block
of thyroid hormones.) Everyone can benefit from
eating more of the Hormone Positive Foods listed
here, many of which are high in zinc, which helps
trigger thyroid release, and selenium, a mineral thathelps your body create T
and convert it into T
, the
metabolism-boosting thyroid hormone.
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Almonds
Amaranth
Artichoke hearts
Barley
Basil
Beans (black,
cannellini,
f
Chili peppers
Cinnamon
Collard greens
Cucumber
Eggs
Endive
Grapefruit
G k t
Peanuts
Pickles
Psyllium
Radicchio
Romaine lettuce
Salmon
Spinach
T t
MASTERING INSULIN
When it comes to insulin, the Master plan is all aboutkeeping it low.After you eat, insulin is released from
the pancreas to regulate the level of sugar in your
blood. But if you regularly eat foods that cause a
spike in your blood sugar, like overly refined white
pasta, bread, or other fast carbs, you can overtax
your bodys insulin production system and pack on
the poundsnot to mention raise your risk of de-
veloping diabetes. Luckily, you can avoid this easily.
Start by making sure you eat some protein at everymeal and snack; protein lowers your blood sugar re-
sponse and lessens your need for insulin. Also, go
crazy for nonstarchy vegetables with plenty of fiber.
The following foods are a good start.
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hormone positive foods
ApplesAsparagusBarleyBeans
BeefBell peppersBroccoliBrown rice
MackerelMustard and turnip greensOat branOatmeal
OrangesPeasPorkRaspberries
MASTERING CORTISOL
The stress hormone cortisol blocks your efforts tolose weight by slowing down your metabolism. If
youre not careful to manage your stress with posi-
tive methodsyoga, meditation, exercisehigh cor-
tisol can trigger stress eating by stimulating cravings
for high-fat, high-carb foods. And once youve eaten
them, cortisol turns them into belly fat, the worst kind.
Not good. Be sure to avoid alcohol as much as pos-
sible and limit your sodium intake to , to ,
mg a day (unless you are an athlete who sweats a
lotthen you can go up to , mg a day). Many
of these Hormone Positive Foods are high in vitamin
C and fiber, nutrients that will help you keep cortisol
levels where you want them: low.
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Beans
Beef
Broccoli
Cabbage
Cauliflower
Chicken
Edamame
Eggs
Flaxseed
Mustard seed
Nuts
Olive oil
Oregano
Oysters
Pacific wild salmon
Peas
Sardines
Scallops
MASTERING LEPTIN
After you eat a meal, your fat cells produce leptinand send it to the hypothalamus in your brain, where
it turns off hunger signals. When this satiety hor-
mone works the way it should, not only does it help
you control your appetite but it also increases your
metabolism and taps into your bodys long-term fat
stores. Good-quality protein, especially deep sea
and other foods with omega- fatty acids, like wal-
nuts, can improve your bodys sensitivity to leptin so
youll automatically reduce your calorie intake. Eat
these foods to help your body optimize leptin levels
for easier weight loss.
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hormone positive foods
AlmondsBarley
BeansBlueberriesBrazil nutsBrewers yeastBroccoli
Button mushroomsCanola oilCarrotsCod
OatsOlives
OnionsOystersPapayaPeasPork
PotatoesPumpkin seedsRomaine lettuceSalmon
MASTERING DHEA
Made in your adrenal glands, DHEA is the precursorto testosterone and estrogen. Our production of this
youth elixir declines as we get older, which sucks
because DHEA keeps our hearts and brains strong
and may even help us live longer. DHEA is especially
helpful to women, as its believed to protect against
breast cancer and osteoporosis. It is tricky to in-
crease DHEA with diet, but some preliminary studies
suggest that foods with chromium, vitamin E, mag-
nesium, and selenium, like many of these Hormone
Positive Foods, can help improve your DHEA levels.
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Almonds
AsparagusBeans
Beef tenderloin
Broccoli
Canola oil
Cashews
Cheddar cheese
Chicken
Lamb
MilkMustard greens
Olive oil
Onions
Oysters
Peas
Pork
Pumpkin seeds
MASTERING TESTOSTERONE
Whether youre a girl or a guy, testosterone is yourweight-loss friend. As a catabolic hormone, testos-
terone helps you build calorie-burning lean muscle
and increases energy and strength (better for work-
ing out!). And, as we all know, testosterone increases
your libidoyou, too, girls. And testosterone keeps
our thinking sharp. Unfortunately, our average sup-
ply of testosterone can dwindle as we get older. But
luckily for us, foods with high-quality protein and
zinc, such as beef, cashews, oysters, yogurt, and
many other Hormone Positive Foods, will help boost
our bodys natural production of testosterone.
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hormone positive foods
Almonds
BeefBrazil nuts
Buckwheat
Buffalo
Cashews
Chicken
Coconut
Cottage cheese
Mackerel
MilkMung beans
Mustard greens
Oatmeal
Pacific cod
Peanuts
Pecans
Pheasant
Shrimp
SpinachSpirulina
Sunflower
seeds
Tilapia
Tuna
Turkey
Venison
MASTERING hGH
I wish we could all have unlimited amounts of growthhormone (hGH). What doesnt this incredible hor-
mone do? When its produced naturally, hGH helps
us build muscle, burn fat, and maintain lower levels
of blood sugar as well as keep our skin smooth and
increase our energy levels. Who doesnt want more
of that! Sadly, its a bit tough to naturally increase
your hGH. One sure thing: Steer clear of MSG, which
has been shown to suppress growth hormone lev-
els in lab animals. And add more of the foods that
contain arginine, an amino acid that supports healthy
hGH levels.
To purchase a copy of
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To purchase a copy of
Master Your Metabolism Calorie Counter
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