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Bodyfueling
Kivlins - August 30, 2009
What is Bodyfueling?


Bodyfueling is first of all a book written by Robyn Landis and I recommend you buy it. I can't possibly give you all the information in that book in this note because I would most likely be sued for copyright reasons. I will give you a summary though.

Bodyfueling is also plain and simple eating to fuel your body. It is a way of life and not a diet. Diet implies that there is a time limit, that it is a temporary thing. This is forever. Diet also implies that you have to starve yourself or follow a strict set of rules. Robyn Landis is a lean attractive woman who eats 3,000 or so calories a day. Starving yourself is not the answer.

Understanding why Bodyfueling works


First of all, according to Robyn Landis, you need to get rid of diet thinking. An ideal weight or losing weight is not necessarily healthy and is not the right path for becoming a lean healthy individual. If it is just about losing weight people will do ANYTHING to get rid of it, and they don't seem to care about what that weight is.

Of course everyone means fat, but it doesn't always turn out that way. For example, if you want to lose weight you: EAT ______ EXERCISE ______. People naturally fill in the blanks with eat less, exercise more. However, when you follow that formula you lose weight, but not necessarily fat. As Robyn Landis points out, with your car, would you drive more and gas up less? Just like your car, your body needs fuel to run properly.

People think that not giving your body fuel will force it to burn fat. That is not true. The body doesn't run on fat alone. In fact, carbohydrate (and by that I mean whole grains) is the body's primary source of fuel, we use it constantly for everything we do. The body must always have glucose - the carbohydrate found in your blood stream at all times and virtually no fat can be made into glucose.

If your body is denied the foods that make glucose (carbs) it has to get it somewhere just so you have enough energy to function. So if fat can't be made into glucose what can? Your muscle, or rather the protein in it. Your body will break down your muscles and convert the protein into carbohydrate. This process leaves toxic bio-chemical by-products in its wake. Protein is nitrogen based and so nitrogen is released when it is converted into carbohydrates. That stresses your liver and kidneys since it is their job to filter it out. Also, don't forget your heart is a muscle. Ms. Landis tells of a woman who was on low carb diets for many years and the damage to her heart because of it cannot be undone.

Your body needs those proteins to stay proteins. Along with losing muscle proteins you also lose other important body proteins. The antibodies that defend you against illness are proteins. Muscle contains enzymes designed to metabolize fats, which are lost when muscle is lost. And when your body is struggling to process muscle protein into carbohydrate fuel, the liver produces more low density cholesterol, and fat-storage-assisting enzymes build up.

Your body does break down SOME fat along with the proteins, but without the help of carbohydrates (which you body needs for energy and when it breaks down muscle to get them it doesn't have any to spare to help break down the fat) your fat won't break down completely. Instead it leaves more toxic waste products for your organs to deal with.

So, don't try to lose weight. Weight can mean anything and with most diets means losing muscle weight. If you want to lose "weight" cut off your hair, or a limb. If you are properly fueling it is possible to become lean without losing much "weight" at all. For example, Robyn had her body fat tested. In two years her bodyfat went from 27 to 17. her dress size went from 6-8 to 2-4. However, she weighed exactly the same 130 lbs. 27% of that equals 35 lbs of fat while 17% of 130 equals 20 lbs of fat. She lost 15 lbs of fat and gained 15 lbs of muscle. FAT BURNING MUSCLE! And she looks good.(She also eats 3,000 calories a day and works out only 3 hours a week- I can't wait until I have the muscle to be like that!)



So if you shouldn't be concerned with how many pounds you have lost while bodyfueling how do you know it is working? Robyn says your eyes are the best tool. You can get bodyfat measurement tests, but they are a hassle and can be expensive. Just look at your body, you will be able to see the difference. You will also be able to feel the difference. You will become stronger and have more energy. I know I do.

Another problem with diet thinking is your reason for dieting. Most of us do it because we want to look good. That can't be your soul motivation, though...it simply isn't enough motivation to make a life change. Instead you need to figure out the real reasons you want to make this change.

Mine are:
I want to have more energy to play with my little brother an...
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FamilyHost_Annabelle - August 31, 2009
Thank you for sharing this information! I'm going to check it out for sure! Right now I'm on a diet. I'm always on a diet, even if I don't have to lose weight. It's a mindset thing. Not being on a diet could be very freeing. :)
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BroncosDad - August 31, 2009
Interesting thoughts.
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Kivlins - August 31, 2009
Yeah, not being on a diet and not hating carbs was really what did it for me. I hated that I always felt wrong eating carbs, but when you lose weight while eating more carbs than anything else it is an amazing feeling...The only trouble I have had is with finding a whole grain pasta I like...but I had some at Noodles and Company that almost tasted like regular pasta so I know it is out there!
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Kivlins - August 31, 2009

Yikes! I just saw that it cut me out and wouldn't let you read the rest of my VERY long post lol here is the rest:

Mine are:
I want to have more energy to play with my little brother and sister.
I want to have the energy to play with my own kids one day.
I want to be healthy during my own pregnancy some day.
I want to have more energy for ME!
I want to live my life vibrantly and do things like whitewater rafting and rock climbing and travel!
I want to live as long as I possible can and enjoy every minute of it with my husband.
I want to look good...it made the list, but it isn't nearly as compelling a reason as the others.

How to fuel your body

Bodyfueling recommends eating basically what we learned in grade school...the food pyramid!

Recommended daily intake (for women...men need a little more protein)

Breakfast
12 g. Protein
60-150g. Carbs
0-15g. Fat

Lunch
12-18g. Protein
60-150g. Carbs
0-15g. Fat

Dinner
12-18g. Protein
60-150g. Carbs
0-15g. Fat

Snacks
30-75g. Carbs
0-10g. Fat

* NOTICE: You do not need to add fat, just eating chicken or beans or whatever without adding fat can get you up to 15 grams. So don't think you can add 15 grams of fat to each meal. *

Proteins
Choose 2-3 with each meal

1 oz of turkey or chicken
1 ½ oz most fish
1 cup nonfat or 1% milk
1 cup nonfat/low-fat yogurt
¼ cup cottage cheese (1%, nonfat or dry curd)
1 ½ oz nonfat cream cheese
2 oz low-fat/nonfat ricotta
¾ oz low-fat or nonfat hard cheese
2 oz quark cheese spread
1 egg (or 2 egg whites mixed with one yolk)
1 cup fruit yogurt
1 cup lentils (combine with grain for complete protein)
1 cup split peas (combine with grain for complete protein)
½ cup beans (combine with grain for complete protein)
Or any low-fat item with 6 grams of protein

Carbohydrates
Choose 3-4 with each meal and 2-3 for a snack

1 slice of bread
1 small roll or cocktail bagel
1/3 regular bagel (one whole bagel makes 3 servings)
1/3 cup oatmeal (dry)
½ -1 cup cold cereals (avg: check package for exact grams)
¼ - 1/3 cup fat free granola
1 fruit
4-8 oz fruit juice (unsweetened)
1 large wheat or corn tortilla
1 cup fruit yogurt
½ cup cous cous
1/3 cup rice or barely
½ cup pasta; 1 pasta tube (manicotti)
1/3 baked potato (1 medium potato is 3 servings)
1 small red potato
1 cup lentils
1/3 cup - ½ cup beans
Any other low-fat item with 15 grams of carbohydrate
*All measurements are of cooked food except oatmeal*

What is not Bodyfueling?

1. Diets (obviously)
2. Starvation
3. Counting Calories instead of fat. (It is fine to count both, but make sure you are paying attention to fat intake! Try not to eat anything that has more than 4 grams of fat per serving and you will notice an immediate difference. There are good fats of course, but they are still fats and you don't need to eat a whole lot of them.)

Things that are 100% fat (or close to it)
butter
oils
margarine
butter-substitute spreads
mayonnaise
salad dressings

Very High in Fat
beef (even extra extra lean)
pork
duck
bacon
hard cheeses
whole milk
cream
icecream
cottage cheese
whole milk yogurt
coconut
coconut milk
tofu (regular)
lamb/mutton
hot dogs
ham
avocado
chocolate

Common "hidden" fats
Commercially made cookies, cakes, candy bars
Many Commercially made breads, rolls, and muffins (oat bran or not)
Many "natural" and frozen yogurts
Many Chips
Many "diet" and "health food" meals
Many granola and granola bars
Salads (with dressing)
Many soups, chillis, canned beans
Many packaged and process foods
Many sauces and gravies

How do I make the right choices when I buy groceries?

Check the label, buy things that are less than 4 grams of fat per serving.
Try to get low sugar or sugar free things that are low in fat.
Buy Whole wheat breads and grains.
Get 1% or skim milk.
Try to buy items that have 10 or less PRONOUNCABLE ingredients.
Buy lots of fresh fruits or frozen if there is no fat added.
Either skip the dressing on your salad or skip the salad altogether. Instead add the vegetables to a chicken basil pasta dish or stir fry.
Use spices instead of oils and fats for flavor (since you shouldn't have more than 2 TBS of extra virgin olive oil a day and one is really pleanty).
Cook your own meals instead of relying on prepackaged stuff.

Good Fats

Avocado (recommended intake: 1/3 - 1/2 an avocado a week.)
Dark Chocolate (no more than 100 calories a day - milk chocolate has NONE of the health benefits of dark chocolate)
Extra Virgin Olive Oil (1 TBS a day)
Honey (1 - 2 tsp a few times a week)
Natural Peanut butter ( 2 TBS a few times a week or an oz of nuts)
Wild Salmon or albacore tuna (3-4 oz 2 to 4 times a week)

More to come later, if you have any questions PLEASE ask. I want to help anyone who wants to make this change. Also, buy the book, it has TONS of more information and is so easy to understand.


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  • Daughters: Ages 34 & 32
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FamilyHost_Annabelle - September 02, 2009
Replying to ...
  Yeah, not being on a diet and not hating carbs was really what did it for me. I hated that I always felt wrong eating carbs, but when you lose weight while eating more carbs than anything else it is an amazing feeling...The only trouble I have had is with finding a whole grain pasta I like...but I had some at Noodles and Company that almost tasted like regular pasta so I know it is out there!  
By Kivlins
Have you tried Barilla's whole grain pasta? They started carrying it in the stores about three years ago, and they're pretty decent.
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open quote Go Green! Eat Lean! Live Clean! - Belleclose quote
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  • Daughters: Ages 34 & 32
  • Grandsons: Ages 2, 2 & 17 months
  • Work at home
  • Group Leader
FamilyHost_Annabelle - September 02, 2009
Replying to ...
  Yikes! I just saw that it cut me out and wouldn't let you read the rest of my VERY long post lol here is the rest: Mine are: I want to have more energy to play with my little brother and sister. I want to have the energy to play with my own kids one day. I want to be healthy during my own pregnancy some day. I want to have more energy for ME! I want to live my life vibrantly and do things like whitewater rafting and rock climbing and travel! I want to live as long as I possible can and enjoy every minute of it with my husband. I want to look good...it made the list, but it isn't nearly as compelling a reason as the others. How to fuel your body Bodyfueling recommends eating basically what we learned in grade school...the food pyramid! Recommended daily intake (for women...men need a little more protein) Breakfast 12 g. Protein 60-150g. Carbs 0-15g. Fat Lunch 12-18g. Protein 60-150g. Carbs 0-15g. Fat Dinner 12-18g. Protein 60-150g. Carbs 0-15g. Fat Snacks 30-75g. Carbs 0-10g. Fat * NOTICE: You do not need to add fat, just eating chicken or beans or whatever without adding fat can get you up to 15 grams. So don't think you can add 15 grams of fat to each meal. * Proteins Choose 2-3 with each meal 1 oz of turkey or chicken 1 ½ oz most fish 1 cup nonfat or 1% milk 1 cup nonfat/low-fat yogurt ¼ cup cottage cheese (1%, nonfat or dry curd) 1 ½ oz nonfat cream cheese 2 oz low-fat/nonfat ricotta ¾ oz low-fat or nonfat hard cheese 2 oz quark cheese spread 1 egg (or 2 egg whites mixed with one yolk) 1 cup fruit yogurt 1 cup lentils (combine with grain for complete protein) 1 cup split peas (combine with grain for complete protein) ½ cup beans (combine with grain for complete protein) Or any low-fat item with 6 grams of protein Carbohydrates Choose 3-4 with each meal and 2-3 for a snack 1 slice of bread 1 small roll or cocktail bagel 1/3 regular bagel (one whole bagel makes 3 servings) 1/3 cup oatmeal (dry) ½ -1 cup cold cereals (avg: check package for exact grams) ¼ - 1/3 cup fat free granola 1 fruit 4-8 oz fruit juice (unsweetened) 1 large wheat or corn tortilla 1 cup fruit yogurt ½ cup cous cous 1/3 cup rice or barely ½ cup pasta; 1 pasta tube (manicotti) 1/3 baked potato (1 medium potato is 3 servings) 1 small red potato 1 cup lentils 1/3 cup - ½ cup beans Any other low-fat item with 15 grams of carbohydrate *All measurements are of cooked food except oatmeal* What is not Bodyfueling? 1. Diets (obviously) 2. Starvation 3. Counting Calories instead of fat. (It is fine to count both, but make sure you are paying attention to fat intake! Try not to eat anything that has more than 4 grams of fat per serving and you will notice an immediate difference. There are good fats of course, but they are still fats and you don't need to eat a whole lot of them.) Things that are 100% fat (or close to it) butter oils margarine butter-substitute spreads mayonnaise salad dressings Very High in Fat beef (even extra extra lean) pork duck bacon hard cheeses whole milk cream icecream cottage cheese whole milk yogurt coconut coconut milk tofu (regular) lamb/mutton hot dogs ham avocado chocolate Common "hidden" fats Commercially made cookies, cakes, candy bars Many Commercially made breads, rolls, and muffins (oat bran or not) Many "natural" and frozen yogurts Many Chips Many "diet" and "health food" meals Many granola and granola bars Salads (with dressing) Many soups, chillis, canned beans Many packaged and process foods Many sauces and gravies How do I make the right choices when I buy groceries? Check the label, buy things that are less than 4 grams of fat per serving. Try to get low sugar or sugar free things that are low in fat. Buy Whole wheat breads and grains. Get 1% or skim milk. Try to buy items that have 10 or less PRONOUNCABLE ingredients. Buy lots of fresh fruits or frozen if there is no fat added. Either skip the dressing on your salad or skip the salad altogether. Instead add the vegetables to a chicken basil pasta dish or stir fry. Use spices instead of oils and fats for flavor (since you shouldn't have more than 2 TBS of extra virgin olive oil a day and one is really pleanty). Cook your own meals instead of relying on prepackaged stuff. Good Fats Avocado (recommended intake: 1/3 - 1/2 an avocado a week.) Dark Chocolate (no more than 100 calories a day - milk chocolate has NONE of the health benefits of dark chocolate) Extra Virgin Olive Oil (1 TBS a day) Honey (1 - 2 tsp a few times a week) Natural Peanut butter ( 2 TBS a few times a week or an oz of nuts) Wild Salmon or albacore tuna (3-4 oz 2 to 4 times a week) More to come later, if you have any questions PLEASE ask. I want to help anyone who wants to make this change. Also, buy the book, it has TONS of more information and is so easy to understand.  
By Kivlins
Great info, Kivlins! Thank you very much. That was a lot of typing! Much appreciated. :)
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Kivlins - September 03, 2009
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  Have you tried Barilla's whole grain pasta? They started carrying it in the stores about three years ago, and they're pretty decent.  
By FamilyHost_Annabelle
OMG thank you so much, I actually read in a Real Simple magazine that it was voted "best tasting whole wheat pasta" and then later couldn't remember which brand they said, but that was it! *Dances a happy dance* Thanks! Now I must remember to buy it.
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Kivlins - September 03, 2009
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  Great info, Kivlins! Thank you very much. That was a lot of typing! Much appreciated. :)  
By FamilyHost_Annabelle

Luckily it was saved on my laptop as part of my food journal...otherwise it would not have gotten re-posted lol.

I really love bodyfueling so I am more than happy to share! It is great because it keeps me eating all the healthy stuff I will need to be eating when I am pregnant...all I will have to do is up the percentage of protein a little and eat about 300 or so calories more a day. My husband and I are going to start TTC next year when I graduate college and it is pretty much all I can think about. I am currently researching how to make my own baby food so the baby gets all the nutrients it needs without all the sodium in store bought baby food.

I also plan on not stepping foot in a fast food restaurant (except subway) ever with my kids...and if I do go without them it will not be to eat. My friends think that is cruel, but now that I know exactly what that hamburger and fries will do to their body I think it would be more cruel to feed my kids that stuff...of course I am a bit obsessed and that is not for everyone. :) I figure if healthy is the ONLY option my kids get they will end up liking it more than the junk they will be exposed to later...the author of bodyfueling says that is what her sister did and when her kids had junk food for the first time they felt sick and didn't want to eat it again. I hope it works out that well for me!


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  • Daughters: Ages 34 & 32
  • Grandsons: Ages 2, 2 & 17 months
  • Work at home
  • Group Leader
FamilyHost_Annabelle - September 04, 2009
Replying to ...
  OMG thank you so much, I actually read in a Real Simple magazine that it was voted "best tasting whole wheat pasta" and then later couldn't remember which brand they said, but that was it! *Dances a happy dance* Thanks! Now I must remember to buy it.  
By Kivlins
Oh good - glad I could help. :)
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  • Daughters: Ages 34 & 32
  • Grandsons: Ages 2, 2 & 17 months
  • Work at home
  • Group Leader
FamilyHost_Annabelle - September 04, 2009
Replying to ...
  Luckily it was saved on my laptop as part of my food journal...otherwise it would not have gotten re-posted lol. I really love bodyfueling so I am more than happy to share! It is great because it keeps me eating all the healthy stuff I will need to be eating when I am pregnant...all I will have to do is up the percentage of protein a little and eat about 300 or so calories more a day. My husband and I are going to start TTC next year when I graduate college and it is pretty much all I can think about. I am currently researching how to make my own baby food so the baby gets all the nutrients it needs without all the sodium in store bought baby food. I also plan on not stepping foot in a fast food restaurant (except subway) ever with my kids...and if I do go without them it will not be to eat. My friends think that is cruel, but now that I know exactly what that hamburger and fries will do to their body I think it would be more cruel to feed my kids that stuff...of course I am a bit obsessed and that is not for everyone. :) I figure if healthy is the ONLY option my kids get they will end up liking it more than the junk they will be exposed to later...the author of bodyfueling says that is what her sister did and when her kids had junk food for the first time they felt sick and didn't want to eat it again. I hope it works out that well for me!  
By Kivlins
About making baby food, it's pretty easy with a food processor. I made baby food for my babies because in those days they really did put a lot of sodium in the foods. Now, if you look at the labels, there is no added sodium, which is good. However, I still liked the idea of preparing fresh veggies and fruits instead of using a jar. It was better for my kids and it was far less expensive.
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