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Eating is Like Brushing Your Teeth

Posted on October 6th, 2009 by Matt Schoeneberger
The other night I was driving home after a long day and had an epiphany. Ok, maybe it wasn’t an epiphany, maybe it was just an idea, but it made a lot of sense at the time and it still does. So, I thought I’d share it with you.

I think people should think about eating like they do about brushing their teeth.

Most of us brush two or three times every day. We don’t spend time deciding what toothpaste to use, or making sure that we’re going to enjoy it like it’s the last time we’ll ever brush.  We pick a toothpaste that is healthy for us, tastes good enough, and we get it done.  Why? Because we have a bunch of stuff to get done.  Why don’t we do this same ritual with food?

If we all decided to choose foods that are healthy for us, taste good enough, and then ate them so we could get on with the rest of our day, I bet we’d all be a little healthier and a lot more productive. As a society we tend to think we need to enjoy every meal like it will be our last and we look forward to meals as if they’re sources of entertainment or enjoyment.

I’m all for eating food that tastes good.  But what I really want is food that is going to fuel me properly to do the things I really enjoy.

In S.P.E.E.D. – The Only Weight Loss Book Worth Reading! we recommend eating 2-4 times/day.  That means you have 2-4 chances to eat something that is health promoting, will make you feel good, and will allow you to get on with the rest of your day.

What’s your next meal?

Another low-carb meal for weight loss: Pass me the organic grass-fed hot dog

Posted on October 5th, 2009 by Jeff Thiboutot M.S.

Here is a quick and simple low-carb meal. Two organic grass-fed hot dogs (Applegate Farms purchased @ Sprouts) with two sticks of mild cheddar cheese (Trader Joes) with 1 small apple. This took 2 minutes to prepare (heated-up the dogs, opened the cheese and washed the apple). Here is the nutrient breakdown.



Net Carbs



2 – Organic grass-fed hot dogs





2 – cheddar cheese sticks





1 – small apple





Meal totals





 This reminds me of a meal I had this weekend, bratwurst and sauerkraut; another very low-carb meal. Sauerkraut is a great low-carb dish (about 2 grams of net-carbs per cup) and it has some health promoting nutrients.

Boston Market for Weight Loss?

Posted on October 5th, 2009 by Matt Schoeneberger

We’re all busy. We plan our food intake as much as possible, but sometimes our schedules get the best of us and we find ourselves in precarious situations. If we know what quick food options are weight loss promoting, these situations should never get the best of us.

Here’s one meal from Boston Market that is great for a weight loss diet.  Copied directly from

1/4 White Rotisserie Chicken

  • 320 calories
  • 12 g fat
  • 52 g protein

Green Beans

  • 90 calories
  • 3.5 g fat
  • 7 g carbohydrates
  • 3 g fiber
  • 2 g protein

Creamed Spinach

  • 280 calories
  • 23 g fat
  • 12 g carbohydrates
  • 4 g fiber
  • 9 g protein


  • 690 calories
  • 38.5 g fat (346.5)
  • 19 g carbohydrate (76)
  • 12 g fiber
  • 7 g net carbs
  • 63 g protein (252)
  • 51% fat, 12% carbohydrate, 37% protein

Now, I know what you’re thinking.

“690 calories? That’s way too much!”

First, remember that meal frequency is not important, so we recommend eating 2-4 times/day.  This meal will keep you full for quite some time, so one other meal should be more than enough to get you through the day. If that meal is around 500 calories, you’re still at 1200 for the day. Most dieters won’t be aiming much lower than that.

Second, this is one combination of the options at Boston Market. Try replacing the creamed spinach with steamed veggies, or grab a double-serving of green beans. You’ll cut out quite a few calories right there.

Remember, being prepared is an integral part of maintaining a successful diet, so knowing you have options like these can make what seems like a bad situation perfectly manageable. Check out to develop your own weight loss meal. Keep the carbohydrates low, protein moderate, and don’t be afraid of fat.

If you’re not sure how to calculate appropriate levels of calories, protein, carbs, and fats for you, check out the Doing S.P.E.E.D. Chapter of “S.P.E.E.D. – The Only Weight Loss Book Worth Reading!


Your Kids, Your Cabinets, Your Weight Loss

Posted on October 2nd, 2009 by Matt Schoeneberger

“It would be so much easier if I didn’t have any junk food at home, but I’ve got kids…”

There are so many things wrong with this cop-out, I find it hard to know where to begin. You must understand that your at-home environment plays a large part in the ease with which you can stick to a weight loss program. But, you should also understand that you are very much in control of that environment most of the time. Read the Environment chapter in S.P.E.E.D. if you want to learn more.

First, why would you want to feed your kids anything that you feel is so unhealthy you won’t put it in your body? Your kids, unfortunately, get plenty of opportunities to consume large quantities of processed junk food at school, you probably don’t have to provide any more while they’re at home. Kids who aren’t exposed to junk food will most likely crave healthier snacks and develop better eating habits. Do you really want your kids developing the same habits that made you overweight?

Second, even if your kids are going to the store themselves and stocking your kitchen cabinets full of junk (unlikely), you don’t have to eat it. If you’re setting proper goals, reading them, journaling and doing all the other important things listed in the Psychology chapter of S.P.E.E.D., you should be mentally prepared to deny most temptation.

Third, you’re really going to use your kids as a cop-out?  That just kills me. Would you go home and say to your son or daughter, “Hey, I’m overweight because of you”? No, you wouldn’t. Because it’s not true. Just be honest with yourself and take responsibility for your weight and health.

Now to clarify, when I talk about junk food I mean cookies, sugar-packed cereals, etc.  If you’re following a low-carb eating plan like the one in S.P.E.E.D., you might need to have a few things for your family that you might want to avoid: whole grain bread, fruits, rice, etc.

So, give your kids a hug and don’t let anything get in your way of achieving and maintaining a healthy weight!

Trader Joe’s organic cottage cheese and a LARA bar: A quick and fairly low carb meal.

Posted on October 1st, 2009 by Jeff Thiboutot M.S.

We mentioned a similar meal in the book, but because I (jeff) had this for lunch today, I though I would pass it along for a meal idea. You can eat healthy and low-carb with little effort or time. The LARA bars taste very good. My favorite flavors are the apple pie and the cinnamon roll. They are very simple bars; nuts, seeds, a little dried fruit and some spices. You can check them out @ or pick some up @ Trader Joes or other health foods stores.

Here is the meal breakdown.



Net Carbs(g)



1 LARA bar (apple pie) 





1 cup low fat cottage cheese (Trader Joes organic) 





1 tbs TJ’s Tuscon Italian 





Meal totals