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“Eat This Not That Supermarket Survival Guide” is David Zinczenko and Matt Goulding’s answer to shopping with their series of books on what they like to call “The No-Diet Weight Loss Solution.” What they did for eating out with their first book, the Restaurant Survival Guide, they now do for the supermarket. It is a very handy little book to assist you as your walk the aisles filling your shopping cart.

After a short introduction regarding food and what the book can do for you, Chapter one covers basic rules for your trip to the supermarket. Rules like working the edges and learning the lingo. This chapter includes 11 secrets the food industry doesn’t want you to know and the 20 worst packaged foods in America. The worst happens to be Marie Callender’s Creamy Parmesan Chicken Pot Pie.

Chapter two focuses on the produce aisle and how to supercharge your meals. Good little primer on fruits and vegetables. From there, we go to the meat and fish counters in chapter three. This is a short chapter to help you make sense of meat. Chapter four then covers the refrigerator. This is the first chapter that starts to divide foods into “eat this and not that” categories. For example, on the Deli Meats page, you find Hormel Natural Choice Carved Chicken Breast on the “eat this” page, and Oscar Mayer Deli Fresh Grilled Chicken Breast Strips on the “not that” page. (Calories, fat, and sodium are all listed, and lower on the first choice) Some of the other categories in this chapter include hot dogs and sausage, cheese, and yogurt.

Chapter five is the chapter to review when it is time to stock your pantry staples. Categories include: grains, rice sides, dry noodles, bread loaves, breakfast breads and pastries, cereals, condiments, nut and seed butters, jellies, jams, preserves, pasta sauces and much more.

Sure, snacks and sweets are not top choices for anyone on a diet, but if you are going to eat them, chapter six will help you make smarter choices. Some good advice on snacks here, and then categories contrasting corn chips, potato chips, dips, pretzels, snack mixes, crackers, popcorn, cookies, and much more.

In the seventh chapter we get to the freezer section. Contrasted foods include ice cream, frozen yogurt, sorbet, frozen pies, frozen pizza, meat substitutes, and other foods found in the frozen aisles.

Chapter eight covers drinks. Juice, smoothies, shakes, tea, milk, beer, and a few others are covered here. I know an entire book just came out on what to drink, so this chapter is just a teaser compared to what the book contains. This is still a good primer on what you are buying to drink.

The final chapter, nine, provides you with a guide to save money while shopping. It contains a couple of tips and then ten popular dishes that you can make at home to save money and calories. The book then concludes with a food additive glossary.

I really like this series of books. They are small, so you can carry with you, colorful so easy to read and use, and packed with information. Sure, not every single food you might find is covered, but enough are listed to make you a savvy shopper. By understanding the differences between the eat this foods and the not that foods, you will then be able to read labels and make healthier choices even when not found in this guide. Reading this book also provides a lot of good information about eating healthy, and after reading it you’ll be much better prepared to hit the supermarket and fill your cart with healthy selections.

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There are scores of people who chart up a sophisticated diet plan and don’t follow it up. This is in part because not all of us are able to judge our body’s requirement and match it up with our willingness to commit to the diet plan. In most cases, the diet would completely restrict the carbohydrates and fats of the meal. This is not preferred as they are energy-giving foods and are responsible for our energy levels during the day. Also, it is a myth to assume that all carbohydrates and fats are harmful to the human body as there are some of them which are nutritious.

So how do you come up with the best diet plan? There are several questions to ask before you can decide that. Firstly, how much weight do you intend to lose? The diet which you formulate will largely be responsible for the weight loss. Also, do you want your diet plan to be strict in the initial stages? This will make a huge impact on your motivation levels for continued use of the plan. Another question to ask is how much ‘good food’ should you pack into your diet. This is an important question to consider as a lot of ‘good foods’ turn bad if taken in large quantities.

Ideally, your diet should have a healthy mix of protein and carbohydrates in the morning, a little fat in the afternoon and vitamins and fibre for dinner. Vegetables and fruits should not be ignored and ought to be included in the diet. Sugars should be avoided as they can contribute to weight gain and insulin anomalies, causing diabetes. Honey is a good replacement for sugar. The use of alcohol during the weight loss program should be restricted and if possible, eliminated. Alcohol not only causes liver damage, but numbs the stomach’s capacity to digest causing deposits on the inner walls of the stomach.

Also, it is important to know that such a plan is customizable. That is to say, that just because a plan works for one individual does not mean that it will work for another. No two people are the same and no two people have the same digestive systems. Therefore, it will take two different diet plans to work for two different people. Consult with your dietitian on your plan and start implementing it. It is important to keep motivation levels high at all points of the plan.

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For many women, finding time to exercise seems like an impossible task. Between kids, jobs, and trying to keep a comfortable home, the idea of a 30-minute block of time for exercise is laughable! But who says you have to do all your exercise in one big chunk? Sometimes it’s easier to snatch 5 or 10 minutes here and there throughout the day. Let’s take a look at your schedule and see where we can fit in these mini workouts.

First thing in the morning. Picture this: you alarm goes off and you hit snooze once or twice (3 times?!) before you get up and head for the shower. Consider changing that routine to this: your alarm goes off, you get up, do a bit of bending and stretching to get the kinks out, lay down (on the floor, not back in the cozy bed!) and do some crunches and leg lifts. Voila! Ten minutes of exercise and you haven’t even gotten dressed yet! Instead of feeling like a slug as you stumble to the bathroom, you feel efficient, successful, energized! This can set the tone for your whole day!

Mid morning. You’re ready for a cup of coffee but, since you’ll be standing anyway to go to the coffee pot, do a few chair squats first, then take the longest route possible to get that coffee. This will not only make you feel totally righteous but will get your circulation going and perk you up as much as the coffee will!

Lunch time. Take a walk. You can walk outside, up and down the hallways of your building, or around and around the desk in your office. Do you have stairs at work? Use them! Just get moving! If you’re into multitasking, take your phone and make calls while you’re walking. Or walk with a friend and catch up on the latest news, tv shows, or gossip.

Mid afternoon. Stand up and put your hands on the edge of a desk or table (or counter or sink in the restroom!) and do some standing pushups. Or sneak some hand weights or resistance bands out of your purse and do some upper body work while listening to someone complain on speaker phone.

Fixing dinner. Do some lunges in the kitchen while the food is simmering. Have your kids join you – they’ll think it’s hilarious!

Without even thinking about a “formal” workout, by incorporating these ideas, you will have added 25 – 50 minutes of exercise to your day! You go, girl!

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Unfortunately, most people do not know how to achieve an effective cardio workout routine. That is why it comes to no surprise that many experts have advocated other means– not cardio– as the best ways to shed fat from the body. If cardio was done in the effective way, it could be an accepted way of burning fat; however, that simply is not the case with most people. The following cardio workout routine is the best way to burn body fat down to single digit percentages.

1. For four to five hours preceding your cardio workout routine, do not ingest any calories.

If you are in need of losing a significant amount of weight, it is acceptable to eat a very light meal right before the workout. However, that treat gets taken away if a body fat percentage less than 8% is your goal. The body has to be forced to lose those last remaining percentages of fat as it gets closer to the 8% mark. If there is no “food energy” left in your body, they it is forced to steal fat from its reserves to fuel your system. Loss of muscle should not be a concern. When fasting, the body surges in HGH during training periods. Thus, muscle mass will be preserved, which gets rid of even more fat post workout.

2. Make sure that you have at least ten to fifteen minutes of intense interval training in your workout.

An intense interval should always be at the beginning of your cardio workout routine. This surge of training causes the body to release fatty acids and HGH into the blood. As compared to uniform rates of cardio at a slower speed, concentrated burst of intervals release a greater amount of fat. Cardio training at a slower speed expends this expelled fat, which is the reason to follow up intense bursts of cardio with a slower pace.

3. Execute a uniform Cardio Routine for 20-30 minutes

After your interval training, spend 20-30 minutes of walking at a fast pace on a treadmill or elliptical machines. Do not over-exert yourself, but make sure the pace is a little faster than normal. If you have the time, spend more than thirty minutes; it will not hurt. Every minute that you can spend while in a fasted state will effectively burn those expelled fatty acids from the body.

4. Wait at last one hour to eat after your cardio workout routine is finished.

The benefits of interval training will last up to two hours after a workout, as the HGH that was released continues to burn fat during this time. However, the release of HGH will stop if you eat after training, as the body’s insulin levels will rise rapidly. For the best results, avoid eating for at least one hour after this cardio workout routine. There are numerous so-called cardio workout routines that are ineffective at burning fat, but this one will not disappoint.

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“Eat This Not That” by David Zinczenko with Matt Gooulding is described on the cover as a “Restaurant Survival Guide” and “The No-Diet Weight Loss Solution.” The restaurant survival guide is pretty accurate if surviving a restaurant is choosing lower calorie foods over those with sometimes more calories for a meal than you should be eating all day. The no-diet weight loss solution is based on just eating the healthier choices provided which will automatically cut calories and thus, lead to weight loss if all other factors remain the same.

Obviously, loosing fat has a number of variables. Your exercise is a huge one, and what you consume is another. This book will help you make smarter choices when dining at your favorite restaurant so that you consume less calories. It does not have all the choices you will face when staring at a menu, but has some of the best and worst for you to compare.

The book starts with a brief introduction regarding restaurant choices and how Americans have gotten fatter over the years. It then tells you how this book can help. I agree, the book can help. The book then shares a couple of “top swaps” before explaining the new rules of eating out. This section provides some good tips to help you stay on your diet and eat healthier. This section also shares some secrets the restaurants don’t want you to know, such as how many calories supersizing adds, what’s in a Chicken McNugget, or what’s in a Wendy’s Frosty.

Next comes a chapter on the best and worst restaurant foods in America. Things such as the Best Kid’s Fast Food which they list as McDonald’s 4-Piece McNuggets with Apple Dippers, Caramel Dip, and 1% milk. (Personally, we’ve gotten this for our daughter, but don’t give her the Caramel Dip – why ruin a perfectly good apple?) The best fast food burger is listed as Wendy’s 1/4 Pound Single and best sit-down burger is Red Robin’s Natural Burger. Number one on the worst list was Outback’s Baby Back Ribs full rack with a whopping 3,021 calories.

The next section of the book is an alphabetical list of restaurants with some of the best and worst foods. Thus the “Eat This and Not That.” There are full color pictures throughout that tended to make me hungry when I looked at the book before eating. I mean, come on, some of those bad foods look so good. However, so did many of the better choices. There are also little tidbits and interesting facts throughout the book. It’s easy to read, and pretty interesting. (That is if you are interested in what you are eating and what it contains, especially calories.)

Each restaurant has one main dish to eat vs. a bad one, and then a few other picks and other passes. Take Olive Garden for instance. The Eat this choice is the Venetian Apricot Chicken and the choice to pass is Garlic-Herb Chicken Con Broccoli. Other picks include the Lasagna Classico, Grilled Chicken Spiedini, and Herb-Grilled Salmon. Other passes were Spaghetti & Meatballs, Chicken Scampi, and Grilled Shrimp Caprese.

Next comes the menu decoder. This is a great section that explains a lot about what you see on the menu and will make you much more aware of the choices you are making. And finally there was a little bit about eating at airports, vending machines, amusement parks and such places.

Obviously, if you eat at the same restaurant frequently, you will run out of good choices listed in the book. However, with the information here, you will be so much better prepared to select the foods that fit with your dietary goals. I really like the book and think it’s a handy guide regarding restaurant food.

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