Chow Hall

Before you chow down, think about what you’re getting ready to eat. If you over-indulge, you will have to fight the “Battle of the Bulge”. Here are some general tactics to assist you and get you lean!

Tips and Tricks for Healthy Eating

Flush the Enemy Out

Drink at least a gallon of water a day to help flush and clean toxins from your system. This will also give you that feeling of being full and help to suppress your appetite. You probably won’t drink that much, just get some! Reuse your empty water gallon container, fill it in the morning. This is a great way to measure your water consumption. I used this method when I competed as a decathlete. Water is essential in weight loss; pee it out or sweat it out. Get your body conditioned to getting it and not having to store it – avoid water retention.


Have your Meals Ready to Eat. Prepare your meals in advance – it’s easier to eat and healthier this way. Prevent impulse eating. Cook in advance and place in plastic containers to take to work.

Sabotage Cravings

Eat at least six lean meals a day, about every 2 – 2 1/2 hours. These meals are not large in size – mainly portions of protein and carbohydrates. Prevents the hunger cravings and sluggish feeling when you eat large meals.

Behind Enemy Lines

Do not grocery shop while you are hungry. Do not dine at all-you-can-eat buffet-style restaurants. This prevents impulse buying of junk foods and eating in massive amounts. The temptation may be too much, so stay away – it’s a booby trap.

No Sugar In Your Tank

Avoid eating sweets and processed sugars. They are loaded with calories, bad for your teeth and create sugar highs. Choose fruits instead.

White Flag

You can surrender and have one “cheat meal” a week. This allows you to have a hamburger, pizza, apple pie, ice cream, etc. We are not perfect, not even the D.I. Remember, only once a week in moderation!

Supply Depot

Try to have your last meal of the day at least 2 hours before you hit the rack. Otherwise your body will store this food as fat, overnight while you sleep. Burn it before you retire.

Sneak Attack

The best time to combat fat is in the morning. Rise and shine! Plan a sneak attack of aerobic and strength exercises at least 3 times a week for 20 minutes. This window of opportunity is ideal, because it is when the stomach is empty and the body will pull energy directly from the fat “supply depot.” Use your fat reserves to fuel your exercise sessions and burn fat away!

BBBombs Away

Use the 3-B method to keep the fat away. Cook meals by Boiling, Baking, and Broiling. Don’t fry foods in grease or butter, a.k.a. liquid fat. Invest in non-stick cookware or griller.

At Ease

Get the proper amount of rest and sleep-stand down time. Improve your memory, mood, immune system, growth and development. Amount of sleep depends on exercise routine, daily activities, age and quality of sleep. Eight hours is the general amount recommended. Let the body recover from those tough workouts- physically and mentally.

Stress Busters

De-stress and slow down. Spend time to yourself and take time to relax and meditate. Do something you enjoy other than working out. Remember, stress can bring on extra weight by making you turn to those “comfort foods”-processed sugar.

Recommended Foods for Healthy Eating

Remember, keep it simple! Eat lean portions and move more!


  • Ground Turkey
  • Tuna Fish
  • Turkey Breast
  • Salmon
  • Turkey Slices
  • Cod
  • Chicken Breast
  • Flank Steak
  • Canned Chicken
  • Top Round Steak
  • Egg Whites
  • Nuts
  • Whey Protein
  • Meal Replacements

Complex Carbohydrates

  • Kidney Beans
  • Oatmeal
  • Black Beans
  • Yams
  • Brown Rice
  • Whole Wheat Bread
  • White Rice
  • Grain Bread
  • Rice Cakes

Simple Carbohydrates

  • Strawberries
  • Cantaloupe
  • Kiwi
  • Apples


  • Peppers
  • Carrots
  • Broccoli
  • Asparagus
  • Red or Green Leaf Lettuce
  • String Beans
  • Onions


  • Mustard
  • Oil and Vinegar
  • Pepper
  • Onion and Garlic Powders
  • Lemon
  • Mrs. Dash Seasoning


  • Freshly-squeezed Fruit
  • Low-salt Vegetable Juice
  • Skim Milk
  • Lots of Water!
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