In chapters 13 through 16, we’ll focus on transitioning your body into a state of increased energy expenditure. In other words, we’re going to get you moving and burning more calories both inside and out:

Inside by building up the mitochondria (the energy users) in your cells and utilizing the natural thermic (energy burning) effect of food

Outside by increasing your daily movement

You’ve learned about portion control, about the three major food groups, and about shopping for healthy foods with my color-coded shopping charts. Now it’s time to put it all together to plan meals that are quick, convenient, affordable, portable, and most of all, healthy—and will help you reach your first goal: A healthy sustainable weight!

Many experts in the medical establishment think that learning how to choose healthy, low-glycemic foods is just too difficult for most people to grasp, despite the proven health benefits. I disagree! Our simple color-coded charts make it easy for you to master shopping for healthy proteins, starches, and fruits and vegetables. When combined with our easy visual portion-control system, this color-coded shopping system puts you well on the way to creating meals that help you lose weight and build optimal health.

The next three chapters are designed to give you an in-depth understand- ing of how to make healthy selections with all your food choices. I designed this system to make habits of healthy eating easy to learn, and over time they will become automatic. You’ll discover new ways to think about food, includ- ing whole new ways to shop, prepare food, and eat. Our goal is to make healthy eating so easy, so portable, and so satisfying that you’ll no longer be tempted by food industry tricks—like those flashing yellow and red signs that stimulate appetite. Those all-too-familiar golden arches will just seem to disappear!

You’ll also set the foundation for new eating habits that will support your new healthy weight for the rest of your life. And as a bonus, as you learn to eat healthy, you’ll awaken sensations of taste, smell, sight, and texture that have been dulled by the illusionary satisfaction the food industry creates by way of bulk, salt, fat, and high-fructose corn syrup.

In this chapter, I am going to outline the system I have found most effective in helping people who need to lose a lot of weight. This plan will get you results right out of the gate and allow me time to teach you my healthy eating system.

We’ll use this incredible tool to help you lose weight and begin your journey toward optimal health. Then, in chapters 8 through 10, I’ll outline my healthy eating plan, which will empower you to have complete command over your eating environment. You will learn a comprehensive approach that provides the techniques, shopping methods, and a meal plan that will deliver your body a full array of healthy food. But first, let me describe this tool that I use daily to help people start their journey to optimal health. If you’re still a little skeptical, keep reading and you’ll learn how easy it is to get going.

Fundamental, Primary and Secondary Choices and how to use Structural Dynamics to build habits and change. Guest Host Alex McMillan

Chapter Review: Craig Blanchette