NUTRITION

Listen and Lose System


The Listen and Lose System taught through P31 Fitness is NOT about food rules, excessive restrictions, extreme diets, or guilt. It is about listening to the body and providing you and your family with natural, quality whole foods.

It is about FREEDOM!! We have a firm belief that GOD wants to be the one to rescue people from excess weight and the prisons of diets. Going on another "new" diet is not the answer. Man-made rules and diets were never meant to be bring lasting salvation for the overweight epidemic in Amercia. (Colossians 2:20-3:4)

Freedom does not mean putting poor quality nutrition inside the body each day, leading to damage. Instead, the goal is to eat foods that support quality health in amounts that are appropriate for energy and life. Our bodies are a temple of God (I Corinthians 6:20). We must eat for proper fuel and good health.

Because we live in the real world, with its demands and schedules, we realize that the best quality foods are not always readily available or even desired.

This is where Listen and Lose is different than a "diet". We want you to give yourself the freedom to be able to have all foods in moderation - without the guilt.

In order to do this, at every meal, you need to live by the following:

Hunger Scale:
1- Stuffed (miserable)
2- Full (pleasant)
3- Neutral (content)
4- Empty (hungry)
5- Growl (ravenous)


How to use the Hunger Scale:

*Only eat when you approach the “4”

*Stop eating at the “2"

*Try not to let yourself get to a “5”, or you may feel out of control

*Remember how miserable it feels to be stuffed - “1”

*You will begin to notice that as you reach level "2", the food doesn't taste quite as good as when you are hungry "4" or "5"

*Watch as your metabolism picks up and starts asking for food every 3-4 hours.

*Have fun feeding your muscles and watch your body turn into
a fat burning machine!


Keys before you eat:

*Pray for strength and guidance every day and every meal

*Don’t get caught up in the worldly rules and diet laws.

*Check your emotions before eating.

*Put only the foods that you really love on your plate

*Don’t restrict yourself from entire food groups.

*Allow yourself freedom to eat what your body is calling for at that time.


See Less, Eat Less:

*Cut your food in half immediately when you get it on your plate

*Eat on a salad sized plate instead of a full sized plate. 

*Put your meal on your plate, and then put the serving dish out of sight


Keys while you are eating:

*Only plan on eating half of your meal (since you already cut it in half)

*Chew slowly

*Put your fork down EVERY bite

*Sip your drink between EVERY bite

*Focus on the people around you instead of the food.

*Be sure you are sitting down (not standing at the pantry or refrigerator)

*At each meal, pray that God will show you satisfaction (level "2") and that He will give you the strength to stop eating at that point.


Keys to help you stop eating:

*At the end of the meal, most of your food should be left on your plate

*Your plate should look “picked over”

*When you reach the level "2" your meal is over, so STOP EATING!

*Get the food out of sight

*Place your napkin over your food

*Ask the waiter to take your food away

*Above all, get out of the path of "picking at the leftovers".

*Food is not going to waste by being left on a plate.

*Food is better in the trash, or take home box, then in your body.


Keys for in between meals:

*If you feel hunger, and meal time is still an hour or two away, have a piece of fruit or a small handful of nuts, so as you are not ravenous when it is time for a meal with family or friends.

*If you are having a snack, don't eat out of the original container. Put some on a plate or bowl, and use the above tips for hunger and fullness.


What if I eat beyond full?

*If you do happen to eat beyond full, push your restart button and wait for hunger again. It will come and you will be able to eat again when your body calls for food.

*Don't panic and go on some "crash diet" or "obsessive exercise" session.

*Wait for hunger again, be patient, and don't beat yourself up for eating past the "2", learn from the mistake and try to do better the next time.

*Eating past satisfaction makes you feel lethargic and sick.  Repeatedly overeating is the number one related cause of illness and disease in the U.S. today.

*Eating too much on regular occassions, taxes the body's systems and causes harm to normal functioning.

*You will begin to see why you are eating when the body isn't calling for food.

*Begin to deal with those reasons (stress, boredom, loniness, anxiety, etc) in different ways than turning to food.


Suggested Supplements:

You will not find "quick fixes" , "miracle pills" or "special diet foods" supported or endorsed by P31 Fitness. The only supplement that we endorse and recommend, is JUICE PLUS+. It is whole food supplementation, supported by doctors and research all around the world. Read what doctors are saying on the website. Also, view "What MD Anderson says about Juice Plus+" in the documents section.

Everyone knows we need fruits and vegetables (9-13 servings a day) for proper body function and prevention of disease. However, not many people get this USDA recommendation every day. Sadly, America has tried to "fix: this problem by taking synthetic vitamins.

The body doesn't know what to do with vitamin pills, and in fact your vitamins may be doing more harm than good since they are synthetic. That is why JUICE PLUS+. is the best decision you will make for you and your families' health. It helps to bridge the gap in our nutrition and gives the security of knowing quality building blocks are going into your body every day.

Juice Plus+ even offers a research program for kids ages 6-15, where they can get Juice Plus+ for free when a sponsoring adult is taking it with them. If you would like to learn more about the Children's Health study, click here.

Contact us if you have questions about Juice Plus+.


Listen and Lose Journals:

Please keep these on a daily basis as you are learning to listen to your body.

Research shows that those who write down what they eat and the feelings associated with those eating times, have a much higher success rate when it comes to attaining their goals. This will become one of the greatest tools for your healing and freedom throughout this journey.

Listen and Lose Journals are in the documents section. Please print and copy these for your daily use.


Praise God that He is Lord and knows our bodies better than we do…
He will provide exactly what we need for survival and peace. TRUST HIM!



Helpful Websites and Resources:

Two great resources for tracking your progress along your journey:
Food Pyramid
Juice Plus+
Spark People

See the Printable Documents Tab for helpful nutritional resources.


The 2/3 Way:

Try to live by the 2/3 way.  This means that about 2 out of 3 meals, aim to eat foods that are naturally created in the earth (pure and non-packaged). Then, 1 out of 3 meals, allow yourself to eat things that are man-made. This is another reason to add JUICE PLUS+ to you and your families' daily intake. It helps to give us more antioxidants through fruits and vegetables to protect our cells.

Remember, we are not looking for a quick fix to health, or perfection, but we are on a journey to daily improve our bodies with the nutrition choices we make (both in quantity and quality).