4 Simple Steps to a Healthier Diet


My wife and I celebrated our 10th Wedding Anniversary yesterday.

I took a digital vacation (other than posting our anniversary on my Facebook Page), put my blackberry in "emergency mode" (where only the kids and their schools could get a hold of me) and enjoyed the day with my best friend (that'd be my wife).

Of course, like 99.99% of every couple who celebrates their anniversary, we shared a meal together. We actually had 3 meals together yesterday.

And dessert – cheesecake.

I enjoyed every ounce and morsel of food I ate yesterday.

But today, it's time to get back on track.  Yesterday wasn't a "slip-up" by any means regardless if I ate Pad Thai, Panang Beef (which was delicious) and apple cheesecake. But there are obviously better choices out there.

So with my goals in mind, I'm going back to my "regular" way of eating – focusing on eating REAL FOOD, lots of fruits and veggies, lots of healthy fats and all-natural protein sources.

As I'm sure you already know, diet accounts for the majority of your results. Exercise and lifestyle obviously will contribute to you living a lean and healthy life, but rest assured, as the saying in the fitness industry goes…

You can’t out-train a crappy diet.

In saying that, here are 4 things that you can do NOW to get on the right track. Mind you, these aren’t quick-fixes and they won’t be the solution to your weight loss problems, but they will help. And if you’re having trouble with losing weight because you can’t get your diet under control, then this is where you should start….


1. Drink more water.

Get rid of the empty calorie containing drinks – soda, coffee drinks like those frappe-sugar-cinos, even juices (yes, juices…just eat the real fruit). The overwhelming majority of us are dehydrated and don’t even know it. Just make a conscious effort to drink more water and you’ll feel more energetic, you’ll think clearer and chances are, what you mistaken to be hunger will really be thirst, resulting in you eating less.

2. Eat A Salad Everyday.

This was a tip from my buddy, Yuri Elkaim, a natural food expert, that I incorporated into my lifestyle after he told me about it our interview HERE. It’s made a world of difference in how I feel, how I look and how I live (I have more energy and less feelings of lethargy). I used to hate salads, but since I’ve been buying a various different greens (from spinach, to arugula, to kale and even dandelion) I enjoy the varying tastes even more. Here’s one of my favorite salads for you to try…

Chris’ Cayenne Candied Pecan California Salad

1 bunch Arugula or Baby Spinach

8 Strawberries (sliced)

2 Tbsp Goat Cheese

1 handful pecans

1 tsp Maple Syrup

1/8 tsp cayenne pepper

1 Tbsp Extra Virgin Olive Oil

1 Tbsp Vinegar

Salt & Pepper to taste

Put the arugula in a bowl. Mix the Olive Oil, Vinegar, salt & pepper in a separate bowl and toss with the arugula.

In a separate bowl add the pecans, maple syrup and sprinkle the cayenne. Toss until all the pecans are covered with the cayenne/maple mixture.

Top the arugula with strawberries, crumbled goat cheese and “Cayenne Candied Pecans” and serve.

The sweetness of the maple goes perfect with the sourness of the goat cheese and the kick of the cayenne. This is one unbelievable salad…I promise.

3. Take Fish Oil.

I’m not big on supplements. I’ve cut out protein shakes, meal replacements, muscle builders and fat burners all from my diet over the past 3 or 4 years because if humans could thrive without these things for millions of years, then why bother with them now?

Fish oil, however, is one supplement that I do take. Here are some reasons why…

-it supports testosterone levels and contributes to optimal muscle development (really big for guys today who seem to have declining levels of T and HGH)

-it reduces inflammation in your muscles and joints and speeds recovery time

-decrease triglyceride levels and reduce the risk of heart disease

-increase fat burning and also make it more difficult for your body to store fat

4. Short-term Intermittent Fasting

I’ve been doing IFs once or twice per week for the past 2 years now. Why fasting? Here’s the video (done by my good friend, Brad Pilon) that got me hooked…



Basically, when your body produces insulin, you are in storage mode. When your body produces growth hormone, you’re in fat burning mode. The only way to produce growth hormone is when you sleep, engage in intense exercise and during periods of fasting.

 try to sleep 8 hours per night.

Sleep? – CHECK.

I train with KBs, run hills & play pick-up basketball.

Intense Exercise? CHECK.

The only thing left in the trifecta was to practice IF – CHECK!!!

So What Now?

Like I’m slowly starting to realize, just take one of these steps and implement it today. Stick with it for the rest of the week and then take another and do it next week.

Make little changes here and there and before you know it, you’ll be forming healthier habits on your way to losing weight and living a better life.

Enjoy your day!


P.S. Don't forget that you NEED intense exercise to help with your Growth Hormone response. Using the TT Kettlbell Revolution (which melds KB training in an intense TT-style workout) can help you lose fat and gain muscle…

=>Get the TT Kettlbell Revolution HERE






  • Reply June 29, 2010

    Windhield Wipers

    Hey Chris,

    I do all 4 of those as well and the one thing that seems to have the biggest impact on me is when I lack sleep.

    Practical reasons prevent me from getting to bed before 23.30 every other night, and getting up later than 7.30 is just not possible.

    Do you know if HGH levels will be the same after let’s say 6+2 hours of sleep compared to 8 straight hours of sleep?

  • Reply June 29, 2010


    … yes, I agree, proper dieting/eating is the key to a healthy body (not to mention mind and spirit). You couldn’t have said it better with the words “You can’t out-train a crappy diet””… ha, ha! I’m just now at a point where I could use some good advice about ‘getting back on track’. I’m going to try your suggestions about drinking more water, taking fish oil supplements, eating more of the dark green veggies, and trying the intermittent fasting routine. For better or worse, we live in a society with too many tasty foods to choose from… and much larger portions than necessary to sustain human life. In fact, the rich foods and over consumption are hurting us more than helping us. I noticed you mentioned something about your goals (fitness) keeping you on track… at some point, it would be helpful for some of us ‘diet strugglers’ out here if you would share more on this subject. What are you own goals that constantly/consistently keep you on track? I’m trying to identify and strengthen my own fitness goals, but when it comes to seeing and smelling good food at almost every turn, I kind of lose track of my goals including the overall importance of ALWAYS staying healthy. Lastly, my apologies for the long post here, but I found these topics to be very interesting – and just wanted to add in my two cents (for what its worth):-D

  • […] See the rest here: 4 Simple Steps to a Healthier Diet | KettlebellWorkouts.com … […]

  • hey Jack

    Thanks so much for sharing. I will, most definitely, post my own goals and practices on the site.

    Good on you for trying to implement the strategies above. Remember, take it slow, don’t stress, and just focus on one thing at a time. Don’t get overwhelmed.

    I’ve been using http://fitandbusydad.blogspot.com as my homebase for my workout journal lately, so you can check there while I try to figure out how to get my journal on this site.

    thanks for sharing your thoughts!


  • Hi,

    I’m big on taking naps, especially after training, so I think getting those 2 hours in is great. I don’t think there’s much that can beat getting 8 hours of straight, good-quality sleep, but 6+2 is better than nothing.

    I’ll have to do some research and check to see if HGH is limited if you only get 6 hours straight…thanks for the comment!


  • Reply June 29, 2010

    Body Workout 101

    4 Simple Steps to a Healthier Diet | KettlebellWorkouts.com ……

    I found your entry interesting do I’ve added a Trackback to it on my weblog :)…

  • Reply June 29, 2010


    Hi Chris,

    Happy Anniversary!

    We all need to take “time out” occasionally to celebrate life and achievements – be it married for a decade, sticking to a planned diet for a while or finally perfecting KB snatches (YEAH!!!)

    And I will definitely be trying out that salad…


  • thanks so much, Kylie!

    let me know how you like that salad. the pecans are awesome!!!


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