Honestly this is not difficult to do, YES it’s tough watching someone enjoy a cold beer or glass of wine, BUT the benefits you’ll see quickly will make these temptations easier to handle. The information below will give you an idea of the foods you should eat AND the ones to avoid.

Next week I’ll cover the some of the TPI exercises I like best!

Stay tuned!

Foods Containing Sugar

Foods Containing Sugar
Desserts, Flavored Yogurt, Ice Cream, Sorbet, Frozen Yogurt, Pudding, Jell-O, Pastries, Muffins, Donuts, Cookies, Pancake Mixes, Bread & Waffle Mixes, Breakfast Bars, Protein Bars, Candy Bars, Hard candy, Chocolate, Protein Powder, Packaged Cereals, Flavored Oatmeal, Breakfast Drinks, Dried Fruit, Canned Fruits, Red Wine, Sport Drinks, Energy Drinks, Soft drinks, Juice, Smoothies, Shakes, Specialty Coffee Drinks……

Hidden Sugars :Tomato Sauce, , Spaghetti Sauce, Canned Meats, Bacon, Prepared Sauces, Canned Vegetable Juice, Soup Mixes, Canned Soups, Canned Beans, Gravies, Ketchup, Relish, Mustard, Relish, Soy Sauce, Pickles, Food Seasonings, Tenderizers, Salad Dressing, Meat Sauces, TV Dinners, Fast Foods, Breads, Crackers, Pretzels Potato Chips, Apple Butter, Peanut Butters, Baby Foods Cough Drops, Breath Mints, Lip Gloss, Mouthwashes, Medications, Laxatives, Lipstick, Toothpaste, Vitamins, Chewing Gum, Stamp & Envelope Adhesives, Chewing Tobacco

Many Names of Sugar

Barley Malt, Beet Sugar, Brown Sugar, Brown Rice Syrup, Castor Sugar, Corn Syrup, Corn Syrup Solids, Evaporated Cane Juice, High Fructose Corn Syrup, Date Sugar, Caramel, Demerara Sugar, Dextran, Dextrose, Diatase, Ethyl Maltol, Fructose, Fruit Juice Concentrate, Galactose, Glucose, High Fructose Corn Syrup, Honey, Invert Sugar, Karo Syrup,  Lactose, Malt, Maltodextrin, Maltose, Mannitol, Maple syrup, Molasses, Muscovado or Barbados Sugar, Palm sugar, Panocha, Piloncillo, Powdered or confectioner’s sugar, Raw Sugar, Rapadura, Rice Syrup, Sorbitol, Sorghum Syrup, Sucrose, Sugar (granulated),Treacle or Golden Syrup, Turbinado sugar.

Natural Sugars
Juice, Honey, Maple Syrup, Molasses, Agave Syrup or Nectar, Brown Rice Syrup, Barley Malt Syrup, Evaporated Cane Juice, Coconut Sugar, Date Sugar, Sucanat, Turbinado.

Sugar Alcohols
sorbitol, xylitol, mannitol and maltitol

Artificial Sweeteners
Acesulfame-K (Sunett, SweetOne), Aspartame, Saccharin (Sweet & Low), Sucralose (Splenda), Neotame.

White Flour, White Flour Products, White Potatoes, White Rice.

Whole Foods List

Meat & Fish: Organic lean beef, Skinless chicken breast, Cornish hens and skinless turkey breast, venison, anchovies, Wild Alaskan salmon, bass, cod, flounder, halibut, herring, trout, tilapia, sardines, shrimp, scallops, tofu.

Dairy: Plain yogurt, organic eggs, plain kefir, cottage cheese, Feta, Parmesan.

Grains and legumes: Brown rice, wild rice, steel cut oatmeal, lentils, chickpeas, dried beans, buckwheat and barley, bulga r, quinoa, hulled barley, millet, amaranth.

Fruits and Vegetables (The Rainbow Foods): Apples, artichokes, arugula, asparagus, avocado, bamboo shoots, bell peppers (green and red), berries (blueberries, blackberries, strawberries, raspberries), bok choy, broccoli, broccoli rabe, Brussels sprouts, green/red cabbage, cantaloupe, carrots, cauliflower, celeriac, celery, cherries, chives, collards, cucumbers, dark green (baby greens), eggplant, endive, escarole, garlic, green beans, grapefruits (red and pink), honeydew melon, hot peppers, kale, kiwi, leeks, fresh lemons, lettuces, mushrooms, onions, oranges, pears, pea pods, papaya, radish, rutabaga, scallions, swiss chard, spinach, sprouts, summer squash, sweet potatoes,  tomatoes, turnips, water chestnut, wat ercress, zucchini. (variety, variety, variety)

Nuts and Seeds: Almonds, walnuts, hazelnuts, hemp, pecans, macadamia nuts, chia seeds, pumpkin seeds, sunflower seeds, sesame seeds, flaxseeds…..

Herbs and spices: Cinnamon sticks, cilantro, dill, marjoram, parsley, , basil, oregano, thyme, mint, sage, rosemary turmeric, ginger root, paprika, fennel seed….

Beverages: Coffee, tea, water, mineral water, plain soy, rice or almond milk.

Other: Whole wheat sourdough, whole wheat sprouted bread, whole wheat or alternative grain pasta, buckwheat noodles, whole grain crackers. whole grain tortillas

Challenge TIPS

  • Eat sweet foods as you find them in nature.
  • Eat a rainbow of fruits and vegetable (each color has it own nutritional benefit).
  • Variety, variety, variety- Do not get stuck on just one color.
  • Try something new. A new vegetable, a new fruit, a new grain.
  • Do not consume just fruits, balance your fruits and vegetables.
  • We are eliminating only added sugars, not sugars that are naturally occurring such as that found in fruits, milk, certain vegetables
  • DO NOT SKIP MEALS. Not only do you set yourself up to cheat, you slow your metabolism down, you become a less efficient calorie burning machine. More importantly you will not get the results you wish to gain.
  • Fuel up frequently. Try to avoid gaps longer than 3 hours between you last meal or snack. Large gaps set you up to cheat or make poor choices.
  • Stay well hydrated. 5- 8 glasses daily. If you consume 2 aim for 4, if you consume 3 aim for 5….. You would not think to drive with the radiator empty, set yourself for optimal functioning.
  • Coffee or caffeinated tea does not count  for your total water consumption. (actually it counts as a -1).
  • Know your sugars, recognize its many disguises (See the many names of sugar).
  • Shorter the ingredient list the less processed.
  • HAVE A PLAN, Success requires a plan. Pack snacks or meals
  • Know what your are gong to eat and when you are going to eat.
  • JOURNAL: Those who keep track of what they eat loose more weight than those who don’t.


  1. Kevin Stadler is ranked 50 in the world. He is 5ft 10 inches and weighs close to 19 stone. Stadler is a way better golfer than you, right? He made the top 50 being morbidly obese and not watching his diet or exercising at all, beyond walking slowly. What is your point Randy? The fact remains: you don’t need to be fit & healthy to get to the top in the game of golf.

    • So I would assume that you think any sport where a participant has a belly or is a large man is NOT an athlete as well? Like the Rugby and Football players, I guess Babe Ruth wasn’t really an athlete either. I also guess you haven’t seen or heard of the work out routine that Tiger Woods incorporates into his daily routine. The hand eye coordination is more important than any other aspect of one’s body. For you to say golfers are not athletes and golf is not a sport, only reveals your ignorance and shows us you must be a very frustrated golfer. What is your handicap? Or are you one of those people that says golf isn’t a sport, but yet have never tried it? Nobody has conquered the game of golf, everyday it’s a challenging test of patience and immense physical ability. I thought about answering your question and decided I’d answer even the most ridiculous ones as well.

  2. FACT: The ‘elephant in the room’ you can’t seem to see Randy is YOU DON’T HAVE TO BE FIT OR ATHLETIC to play golf at the highest level.

    FACT: A Lard arse like Kevin Stadler is a better golfer than you are. The top seniors players who are drawing a pension are also better golfers than you. Phil Mickelson has a bigger tits than my wife and was ranked number one in the world recently. Mickelson would beat you 99 rounds out of 100 and clearly isn’t interested in his weight/fitness.

    FACT: Golf is not a test of someone’s ‘immense physical ability’. An Ironman Triathlon would be such a test and it’s an insult to people like me who have completed a true test of ones physical abilities to be lumped together with so-called athletes who smoke, are unfit and morbidly obese.

    FACT: Play Stations give you a harder hand-eye work-out than golf. Is playing a Play Station a sport according to your definition as well?

    FACT: Kindly direct me to one of Tiger Woods amazing feats of atheticism on You Tube? Oh that’s right there are none!

    F.Y.I: I have played less than ten games of golf in my life. I’m not 70 yet so I can’t see myself wasting time playing retiress activities like bridge,bowls and golf for a good few decades.

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