Food Guide Book


Plan ahead and shop wisely

Discipline and will power only last for a very short time. For lasting results you have to design your environment for success. Develop your strategies before hand so you have backup plan when your diet and workouts don’t fit into your daily plan. This is key to long term success.


Eat 5-8 small meals per day spacing them 2 ½ to 3 hours apart.


Eat every 2 ½ to 3 hours (this helps control how many calories you eat).


The meals before 3pm should include 1 Protein & 1 Carb.


The other 1-2 meals after 3pm, replace Carbs with Veggies.


One serving of Protein equals the size of your flat hand or deck of cards.


One serving of Carbohydrates equals the Size of your clenched fist.


Eat as many Veggies as you want.


Stay away from Dairy products such as: Milk, Yogurts, Cheese, and Cottage Cheese.


Drink 1 to 2 Gallon’s of water each day (depending on your activity level)


Prepare your meals ahead of time so that they are ready when it’s time to eat!


Eat Before you get hungry (This keeps you from getting hungry and overeating).


Take a multivitamin and mineral supplement daily.


Take Sundays off as a free Day, give your body the rest it needs. Eat clean, no cheat meals.


30 minutes minimum of exercise of your choice. Go for a walk, hike, bike ride, jog or swim at night before winding down. This will help boost fat burning.


Water / h2o

By weight your body is made of about 60% water Your brain is made up of approximately 80% water Your muscles are approximately 70% water Did you know that a mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or a printed page?

Are You Tired

Studies have shown that lack of water is the #1 trigger of daytime fatigue. The volume of water stored in the spinal column supports 75% of the weight of the body and 25% by the fibrous material around the disc. The joints in the spinal column are depended on the hydraulic properties of the water stored in the discs.

8-10 Glasses

Preliminary research indicated that 8-10 glasses of water a day could significantly ease arthritis and back and joint pain for up to 80% of sufferers. Even MILD dehydration will slow down one’s metabolism as much as 3%. Coffee and alcohol make you urinate more often, causing you to lose water which can lead to dehydration.

Do you use water to breath?

Yes! In order to take in oxygen and eliminate carbon dioxide, our lungs must be moisturized by water. We loose between half a liter and a liter of water every day just by breathing. If we do not drink enough water, our bodies retain water to compensate. The less water you drink, the more your body will retain. Water is stored under the skin which causes you to look heavier. This also causes swelling of the hands and legs.


Water leaves your body in urine, in your breath when you exhale, by evaporation through your skin, etc. Obviously, if you are working and sweating hard then you can lose much more water. Because we are losing water all the time, we must replace it. West Coast Boot Camp asks that you drink a minimum of 1 gallon of water per day to offset the daily loss of water and help you from retaining it. Make it a life commitment. You will feel and see the difference!



Protein is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. Adults need a minimum of 1 gram of protein for every kilogram of body weight per day to keep from slowly breaking down their own tissues. That’s about 9 grams of protein for every 20 pounds.

Get More

More is needed when exercising and lifting weights due to the fact that the body tends to use muscle mass as a source of energy. Added protein not only helps refill this gap but also helps build the muscle that is worked so you may get stronger instead of weaker. Lack of protein can cause growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system.

Digesting protein releases acids that the body usually neutralizes with calcium and other buffering agents in the blood. Eating lots of protein, such as the amounts recommended by West Coast Boot Camp may take lots of calcium if prolonged over months. Some of this may be pulled from bone. Following a high protein diet for a few weeks probably won’t have much effect on bone strength but for returning client’s and continuing client’s, We suggests that you take calcium supplements in order to ensure you do not deplete your bones in any way.


Your Bodies Fuel

Carbohydrates are macro nutrients that are easily converted to energy in the body, so they supply most of our energy needs. There are basically two main classes of carbohydrates – simple carbs and complex carbs. Simple carbs are sugars, like glucose, fructose and lactose. Common sources include table sugar (sucrose), boiled sweets, syrups and honey.

Know the Difference

Complex carbs are either starches, or indigestible dietary fiber. Common sources of starches include, bread, pasta, rice, beans, and some vegetables. Common sources of dietary fiber are fruits, vegetables, beans and the indigestible parts of whole grains like wheat bran and oat bran. Simple carbs or simple sugars (except fructose) are typically high on the glycemic index, so they tend to cause a rapid rise in blood sugar. This is ideal for energy but they tend to cause a rapid rise in blood sugar. Although ideal for energy, it ‘s not so good for appetite and blood glucose control.

Your Biology

The molecular structure of complex carbohydrates is more complicated, the body cannot metabolize them (convert them) into energy as quickly as simple carbs (except fructose). This means complex carbs raise blood glucose levels more slowly. The most common form of polysaccharide complex carb is starch which is found in plants. Common plant-based starchy foods include breakfast cereals, bread, potatoes, pastas, and rice. The key here is to cut both of these after 3 p.m. during the duration of Boot Camp and to try and balance your intake of both simple and complex carbs before 3 p.m. so you reap the benefits by maintaining your energy level in a healthy way.


Mom was right:

sugar does ruin your teeth. But she never said anything about your cash flow. If you’re like the average American, you consume about 156 pounds of the stuff a year. At that rate, it’s going to take more than a filling to undo the damage. Here’s what satisfying your sweet tooth will cost you over the course of 12 months.

You get:

Anti-wrinkle finishing serum to boost collagen production Because: excess sugar attached to blood proteins to form a collagen-killing substance that’s aptly called “advanced glycation end-product,” or AGE.

You get:

A year’s worth of cranberry juice (no sugar added, of course) Because: Studies show this potent potable shields your teeth the same way it does your urinary track: by repelling bacteria that feeds on residual sugar and causes cavities.

You get:

Snazzy designer specs Because: You might be going blind, but at least you’ll look trendy.
Stocking up on sweets has been linked with the early onset of age-related macular degeneration.

You get:

Therapeutic massages Because: People with high-sugar diets are more anxious than others. And weekly massages – not to mention the buff, blue-eyed masseur – are just what you need to keep you clam.

You get:

A super automatic espresso center Because: You’re more likely to crash after a sugar rush than a caffeine fix. And you want to keep your head from bobbing during that boring board meeting.

You get:

Continuing education courses Because: Lately, your neurons have been lazier than usual because researchers have found that high blood sugar may contribute to gradual mental decline.

Each plays a different nutritional role in our body. For instance, when you eat foods containing single sugars (glucose, fructose and galactose), they are absorbed directly into our blood. When you eat double sugars (lactose, maltose and sucrose), they must be digested first, which then causes a chain of chemical reactions.

High sugar fruits and low sugar fruits

High sugar fruits are still low in calories and very high in nutrition but need to be avoided after 3 p.m. so you may get the full benefits of our program.

High Sugar Fruit
Apples, Cherries, Grapes, Loganberries, Kumquats, Mangoes, Pears, Pineapple, Pomegranates,
Bananas, Figs, Prunes, Dried Fruits

Low Carb Fruit
Cantaloupe, Rhubarb, Berries, Watermelon, Melons, Tomatoes, Apricots, Grapefruit, Guava, Lemons, Limes, Oranges, Papayas, Peaches, Plums, Raspberries, Tangerines, Kiwis

Remember: Eat whole fruits instead of juice most of the time. Fruit juices don’t have the fiber of whole fruits. Fiber will keep you feeling full longer.



Vitamins are small molecules (Vitamin B12 is the largest, with a molecular weight of 1,355) that your body needs to keep itself running properly. We know that the body can produce its own Vitamin D through exposure to the sun, but generally vitamins must be provided in food. Unfortunately most of the food we eat has been processed in some way or another and has lost many of its vitamins and minerals in the process. Taking vitamins helps fill the gap.

The Human Body Needs

13 different vitamins: In most cases, the lack of a vitamin causes severe problems. The following list shows diseases associated with the lack of different vitamins:

Lack of Vitamin A: Night blindness, xerophthalmia
Lack of Vitamin B1: Beriberi
Lack of Vitamin B2: Problems with lips, tongue, skin
Lack of Vitamin B3: Pellagra
Lack of Vitamin B12: Pernicious anemia
Lack of Vitamin C: Scurvy
Lack of Vitamin D: Rickets
Lack of Vitamin E: Malabsorption of fats, anemia
Lack of Vitamin K: Poor blood clotting, internal bleeding

Organic Foods

Proper nutrition with natural foods usually provides most of the vitamins you need. Taking multivitamins helps fill in the rest. Consumer Lab, a leader in independent studies recently published a report on vitamins. Not all vitamins were tested but in January 2007 CL concluded and reported it’s multivitamin and mineral product review as follows (West Coast Boot Camp does not sell, distribute, or support the following); Kirkland Signature.

Every Day

Daily Multi Vitamins contained claimed amounts of nutrients, did not exceed acceptable levels of lead and was able to break down properly so it may be absorbed by the body. Nutrilite Double X contained claimed amounts of nutrients, did not exceed acceptable levels of lead and was able to break down properly so it may be absorbed by the body. Vitamin World One-take-One contained claimed amounts of nutrients, did not exceed acceptable levels of lead and was able to break down properly so it may be absorbed by the body. Vitamin Shop Especially for Women & Men contained claimed amounts of nutrients, did not exceed acceptable levels of lead and was able to break down properly so it may be absorbed by the body.


Sodium & Salt

Sodium and salt are found mainly in processed and prepared foods. Sodium and sodium chloride – known commonly as salt – occur naturally in foods, usually in small amounts. Salt and other sodium containing ingredients are often used in food processing. Some people add salt and salty sauces, such as soy sauce, to their food at the table, but most dietary sodium or salt comes from foods to which salt has already been added during processing or preparation.

Adding Salt

Although many people add salt to enhance the taste of foods, their preference may weaken with eating less salt. Sodium is associated with high blood pressure In the body, sodium plays an essential role in the regulation of fluids and blood pressure. Many studies in diverse populations have shown that a high sodium intake is associated with higher blood pressure.

What Research Shows

Most evidence suggests that many people at risk for high blood pressure reduce their chances of developing this condition by consuming less salt or sodium. Some questions remain, partly because other factors may interact with sodium to affect blood pressure. Other factors affect blood pressure Following other guidelines in the Dietary Guidelines for Americans may also help prevent high blood pressure. An important example is the guideline on weight and physical activity.

Lower Risk

Increased physical activity helps lower blood pressure and control weight. Another reason to reduce salt intake is the fact that high salt intakes can increase the amount of calcium excreted in the urine and, therefore, increase the body’s need for calcium.


A minimum of 6 hours

Proper Rest is Essential to Your Health We all know that regular exercise is important to complete health but just as important is proper rest. Getting a good night’s sleep not only does wonders for you mental state, but it also facilitates the proper metabolic balance necessary for your body to recover from the day’s activities, and maximize growth and progress in your fitness routine. Ideally it means freedom from work or physical activity, freedom from disturbances of mind or spirit, and peace of mind. The purpose of proper rest is to restore – to bring back to a former or original condition. Poor Sleep Contributes to Health Problems So, sleep habits should become a standard part of a compete checkup, researchers say.

Dr. Phyllis C. Zee

A professor of neurology at Northwestern University’s Feinberg School of Medicine.

There is increasing evidence that there is a very strong relationship between sleep quality and physical and mental health,”

If you have poor health, that is associated with poor sleep. Also, If you have poor sleep, there is an association between that and poor health,”

What we don’t have yet is the research to categorically say that if you improve sleep, you will improve conditions, such as diabetes or hypertension, or other medical conditions.”

Eva S. Schernhammer

Harvard Medical School, who has conducted a series of studies on volunteers in sleep laboratories.

Melatonin can prevent tumor cells from growing – it’s cancer-protective,”

The theory is, if you are exposed to light at night, on average you will produce less melatonin, increasing your cancer risk.”

Scott Davis

The University of Washington

There’s absolutely no reason it should be limited to breast cancer, and it wouldn’t necessarily be restricted to people who work night shifts. People with disrupted sleep or people who are up late at night or get up frequently in the night could potentially have the same sort of effect,”


Insomnia and trouble sleeping are most often associated with high blood pressure, heart failure, anxiety and depression, according to a national survey of 31,044 adults. “The strongest evidence out there right now is for the risk of overall mortality, but we also see the association for a number of specific causes,” said Sanjay R. Patel of Harvard Medical School, who led one of the studies, involving more than 82,000 nurses, that found an increased risk of death among those who slept less than six hours a night. Physiologic studies suggest that a sleep deficit may put the body into a state of high alert, increasing the production of stress hormones and driving up blood pressure, a major risk factor for heart attacks and strokes. Moreover, people who are sleep-deprived have elevated levels of substances in the blood that indicate a heightened state of inflammation in the body, which has also recently emerged as a major risk factor for heart disease, stroke, cancer and diabetes.


“Based on our findings, we believe that if you lose sleep that your body needs, then you produce these inflammatory makers that on a chronic basis can create low-grade inflammation and predispose you to cardiovascular events and a shorter life span,” said Alexandros N. Vgontzas of Pennsylvania State University, who recently presented data at a scientific meeting indicating that naps can help counter harmful effects of sleep loss.

Additional Studies

Other studies have found that sleep influences the functioning of the lining inside blood vessels, which could explain why people are most prone to heart attacks and strokes during early morning hours. After several studies found that people who work at night appear unusually prone to breast and colon cancer, researchers investigating the possible explanation for this association found exposure to light at night reduces levels of the hormone melatonin. Melatonin is believed to protect against cancer by affecting levels of other hormones, such as estrogen.

The newest study of obesity, from Columbia University is just the latest find that adults who sleep the least appear to be the most likely to gain weight and become obese. The bottom line here is, get your sleep! Make time for it, do not allow your to do list to interfere with what renews you, brings you prolonged life and helps you feel your best!


Protein Carbs Veggies
AHI Apples Artichoke
Buffalo Banana Asparagus
Chicken Barley Broccoli
Crab Beans Cabbage
Egg Whites Corn Carrots
Crab Ezekiel Bread Cauliflower
Turkey Lavash Bread Celery
Lobster Oatmeal Cucumber
Tofu Oranges Green Beans
Ostrich Pumpkin Lettuce
Salmon Brown Rice Onion
Shrimp Wild Rice Peas
Sole Potatoes Spinach
Tuna Yams Tomatoes
Lean Beef Squash Zucchini
Egg Substitute Sweet Potatoes Brussel Sprouts


Foods To Avoid
Frozen Meals
Prepackaged Food
French Fries
Ice Cream
Canned Biscuits
White Flour
White Bread
White Rice
White Pasta
Fruit Juices

Avoid Eating

Milk is high in sodium, which makes you retain water – Whole eggs – Eat only egg whites.
Refined/Processed foods are stripped of their minerals and most vitamins, laced with artificial additives and sugar or salt, all of which have been proven to be harmful for optimal health.