Part One: Orientation
1. Why I Can Help You
2. Who This Book Is For and How to Use It
3. Purpose and Structure of This Book
4. The Secret To Self-Help
5. Maintaining Healthy Dietary Patterns is a Big Step Towards Self-Mastery
6. You’re a Pig!
7. Starting a New Diet Creates Hope
8. Get Excited About Starting Your Journey
9. This Book Will Help You—I Guarantee It
10. What Kind of Eater Are You?
11. What Is Self-Improvement?
12. We Must Be Honest With Ourselves
13. This Is a Challenging, Worthwhile Journey You Will Succeed At
14. Distraction and Lack of Good Habits
15. Practice, Not Perfection
Part Two: The Primary Work
16. Create a Journal and Always Write in It
17. Who Else Journaled Throughout History? You’re Not a Dweeb for Writing
18. Important Writing Assignments
19. The Power of the Task List
20. The Importance of Saying the Right Words and Taking the Right Actions
21. Celebrate the Beginning of This New Journey
22. Your Dietary Changes Will Help Stop War and Starvation
23. Comparing Food Addiction to Other Common Addictions
24. Expand Your Consciousness—Everyone’s Doing It
25. Become Fully Aware of Your Childhood Experiences—Stop Denying
26. Consciousness Expanding Lifestyle Practices
27. The Pursuit of Mental Health is the Pursuit of Consciousness
28. Move Past Traumatic Experiences by Writing About Them
Part Three: The Psychology Work
29. Losing Weight is Not Just for Vanity—It’s for Our Peace of Mind
30. The Psychological Program
31. Smash Denial: Admit That You Have a Problem
32. Behavior Patterns Trigger Poor Dietary Choices
33. The Relationship Between Physical Exercise and Happiness
34. Stop Saying Unkind Things to Yourself
35. About Childhood Trauma
36. Addressing Childhood Trauma and Emotional Issues
37. Identify Difficult Emotional Checkpoints That Lead to Negative Behavior
38. Feel Your Feelings
39. Bodily Processing of Emotions
40. Repressing Emotions Can Make Us Physically and Emotionally Sick
41. Therapy Is Important
42. A Story Illustration
43. Peoples’ Motivations for Going on Diets
44. The Error of Seeking Dietary Advice
45. Mealtimes and Misconceptions
46. Food Cravings
47. Sweet Tooth
48. What the Heck Are We Really Craving?
49. How to See the Supermarket Experience
50. Cravings and Emotional Food Attachments
Part Four: The Dietary Change Work
51. Eliminate Processed Food From Your Diet
52. Toxic Food Processing
53. Diet Plan Considerations
54. Food Disorder Syndromes
55. Addictive Food Types
56. Supermarket Food Issues
57. Nutrition: An Overview
58. What Is Food?
59. Plant-Based: The Optimal Diet for Humans
60. Fear of Not Getting Enough Protein in Your Diet
61. Change Your Dietary Perspective
62. Food Is Fuel, Not Medicine
63. What Is Not Food?
64. Understand Nutritional Needs and Principles: Misconceptions Regarding Nutrition
69. Vitamins and Minerals
70. Seasonal Foods
71. You Are What You Eat—Eats
72. Consider Vegetarianism
73. The Primary Food Sources: Humans Versus Other Animals
74. The Plant-Based Diet
75. Good Plant Foods and Where To Find Them
76. I Am Obsessed With Fruits, Vegetables, Nuts, Sprouts, and Seeds
77. Water and Hydration
78. Fall in Love With Salad
79. Fall in Love With Juices and Smoothies
80. Development in Human Diet Patterns
81. Cow’s Milk and Chicken Eggs
82. Don’t Let Pious Vegans Judge You
83. Ethical Considerations
84. Alcohol, Tobacco, Inhaling Smoke From Cannabis, and Other Drugs
85. What About Coffee?
86. Cacao (Chocolate) and Maca
87. Other Hippie Weirdo Products
88. USDA Organic Certified Produce
Part 5: Advanced Work Into Action
89. Vital Force
90. Getting Rid of Food Contraband
91. Late Night Safety Measures to Protect Against Emotional Eating
92. Set Eating Times for Each Meal. Create Repetition and a Pattern
93. Avoiding Fad Diets
94. Ancient Ayurvedic and Chinese Medicine Diets
95. About the Term “Biohack”
96. Fasting and Juice Cleanses
97. Intermittent Fasting: Create Longer Periods of Daily Abstinence Before Eating
98. Details Regarding Fasting Practices
99. My Experience With Cravings
100. Exercise More and More, Get It In
101. The Mindset of Exercise
102. Suggested Exercise Types
103. Walking Is the Most Important Exercise
Part 6: Essential Mindfulness, Meditation, Prayer, and Service
104. Relax Before Meals and Focus During Mealtimes
105. Visualize Your Body as You Want It to Be
106. Meditation: An Introduction
107. For the Most Distracted People in the World
108. Don’t Forget Prayer, Even if You’re an Atheist
109. Positive and Negative Thoughts
111. How to Meditate
112. Meditation Is a Long-Term Practice
113. Apology Accepted
114. Helping Others and Being of Service
Part 7: Integrating and Incorporating This Program Into Your Life
115. Make a Daily Ritual of Returning to Your Shrine to Recommit to Your Recovery
116. This Program Is a New Power
117. Taking Ownership and Dietary Transition
118. A Final Pitch on Veganism and Avoiding Processed Food
119. Food Industry Issues
120. Energy of Food
122. Elimination and Irregularity
123. Dietary Issues and Irregularity
124. Suggested Remedies for Irregularity
125. Keeping a Scale in the House
126. Your Relationship With Food and Lifestyle Choices Moving Forward
127. Get Into Therapy
128. Bond With Nature
129. Sleep Is an Integral Part of Weight Loss and an Overall Sense of Well-Being
130. Supplements in General
131. Probiotic Supplements
132. A Glimpse Into My Personal Story
133. A Cup of Tea
134. Therapy and Determination
135. Summary and Recap
136. My Top 30 Positive Health and Lifestyle Changes/Behaviors
137. Maintenance: We Need Daily Tune-Ups
139. Self-Acceptance: When You Have It, You Know You Are Getting Well
140. Recovering From Mistakes and Relapses
141. Inspiration to Continue Getting Better
Foreword by Jeffrey I. Mechanick, M.D.
Icahn School of Medicine at Mount Sinai, July 2020
“Diet”: A noun, a verb, or a way of life? We are engulfed with the pressures of life, our families, friends, work, play, politics, and cosmic questions we fall back on when truly on the spot. But where does our health fit in? “Health”: This is, in fact, the key to all of the answers, since our physical well-being fashions our emotional well-being, attitudes, and approaches. Health is our ticket for success and self-esteem.
Transforming the idea and target of health into real action is yet another critical question. There are many options, as there are many different flavors of people. Now, the true question is, how does one get motivated to be healthy? If reaching a level of human performance that can approach, touch, and even grab a wild dream has appeal, then reading The goodsugar Diet™ by Marcus Antebi is a worthwhile endeavor. Marcus has already proven to be a successful innovator in health and nutrition through his founding of Juice Press and is now extending his philosophy of living in this book.
Here’s what lies ahead. Marcus offers a perspective that will resonate; a message that is conversational, but has the raw physics of power and energy that motivate change. From a medical standpoint, it is a person’s “activation for change” that is the first step toward improvement and a more healthy lifestyle.
There are clear tactics to achieve this change outlined in the pages that follow: keeping a journal; creating a “to do” list; introspection and reflecting on your personal history; and simply being nice to yourself. The fuel that impels the reader is the rapid exploration of terrain, the quick starts, bumps and jerks, and the hurdles that define a roller coaster experience through the burgeoning field of healthy eating patterns. This is a holistic maneuver that culminates in a final “aha,” where being healthy is realistic, easy, happy and fun.
So, make yourself comfortable and enjoy the ride.
Jeffrey I. Mechanick, M.D., F.A.C.P., F.A.C.N., E.C.N.U., M.A.C.E.
Professor of Medicine and Medical Director of The Marie-Josee and Henry R. Kravis Center for Clinical Cardiovascular Health at Mount Sinai Heart
Director, Metabolic Support, Division of Endocrinology, Diabetes and Bone Disease, Icahn School of Medicine at Mount Sinai, New York
Part One: Orientation
1. Why I Can Help You
My name is Marcus Antebi. I was born in Brooklyn, New York in 1969, and I am grateful because I’ve had a rich and full life that I plan to continue for the next 50+ years.
I survived 13 years of skydiving and retired with over 2,300 jumps. I survived competitive Muay Thai fighting. I started a juice company called Juice Press in 2010, and when I exited we had 85 stores.
The thing that makes me qualified to write this book is the most noteworthy thing that I’ve done in my life: I’ve been clean and sober since 1985 when I overcame my addiction to marijuana. I tried all kinds of drugs, and by the time I was 15 1/2 years old I was done. I went to an inpatient rehabilitation facility for 90 days.
Some thought that inpatient treatment seemed a little bit dramatic for marijuana addiction, but I found it necessary. I’m glad that I requested that level of treatment, and it served to get me on a path of lifetime recovery.
I also became passionate about recovery in the process of growing up watching my father and sister struggle with their weight and the role of food in their lives. Doing so left a painful impression on me—I felt powerless to ease their suffering. I was very close to my father and I spent years trying to understand his childhood and how his trauma was associated with his diet and lifestyle patterns. I believe I developed a complex from my father’s problems. I wanted to save my family from their addictions and suffering, but I wasn’t able to. So, I am converting all of my pent-up energy, emotions, and knowledge of the subject matter into this project and a number of similar efforts. I find that writing out and organizing information focused on self-help topics is very satisfying and therapeutic to me.
At Juice Press I needed to be a prolific writer of many kinds of self-help and commerce-related documents for customers and team members. Now I’m excited to move on to books.
My mentor is a great man named Fred Bisci. At the time of this writing he is 90 years young and has been 100% raw vegan for approximately 55 years. He had a nutritional practice for many years and has a remarkably deep level of understanding of diet and the human body. I am a devoted vegan myself.
I’ve been practicing yoga since 1997. More than any other type of physical exercise, practicing yoga has been the thing that has helped me learn how to concentrate and focus; that is something that was always very difficult for me. This focus has helped me keep positive and avoid my tendency towards addiction.
That’s essentially my story. I don’t have university degrees or formal education; my college education took place on the streets and in the process of being wholeheartedly devoted to living and instructing others in healthy lifestyle practices over a 35-year period.
Writing about health and wellness is something that I have become very passionate about. I stepped down from Juice Press in order to focus primarily on this book and getting this important plan out to you.
My current health and wellness company, goodsugar™, is a platform for helping us improve and maintain our health. I’m not seeking to just sell products. In my life and in my companies, social and environmental responsibility is still of paramount importance. I want to help people get on the right path to a lifestyle that incorporates good physical and mental health, respect for our planet, and service to others.
I sincerely hope that my writing will be encouraging and beneficial to you as you seek to make yourself a better person and our world a better place.
2. Who This Book Is For and How to Use It
This book is for anyone who wants to be truly healthy and happy. It will offer you many weight loss tips, and some of those tips will help you to lose weight fairly quickly. What it will not offer you is a quick fad diet enabling you to lose a few pounds over a weekend. Instead, this book will encourage you to make all-encompassing lifestyle changes. Such changes will enable you to not only lose weight, but to keep the weight off, change your body chemistry for the better, and engage in a positive journey to attain excellent mental, physical, and emotional health and wellness.
Toxic diets and bad eating habits are prevalent in all countries, regardless of the races, creeds, and religions practiced by those countries’ inhabitants. The United States can no longer take the National Blue Ribbon Award for “Country With The Worst Diet.” Worldwide, we have strayed far away from what is ideal for us, while what is ideal for us is still debated.
This problem emerged around the same time that kingdoms with large cities did. People shifted to singular, skyward-facing gods instead of regarding earthly locations and earthly abundance as sacred. We slowly converted from hunter-gatherers who had deep connections with all aspects of the land to large populations of malnourished dependents.
From this emerged large-scale agriculture, large-scale warfare, pandemics, superstition, science, modern-day commerce, the FDA, and the place where humanity is now with rampant obesity and food-related illnesses!
Our problems with food today are interwoven with mistakes passed on from generation to generation over a long period of time. But you can help change this situation for the better!
As individuals like you become more aware and positively shift your eating patterns, you are changing the entire world. This is how consciousness works: Your awareness and consciousness become part of a collective consciousness.
The fundamental components of existence are air, water, FOOD, shelter, warmth, human contact, safety, habits and routines, dignity, love, enjoyment, stillness, and connection with the cosmos and divine consciousness. Today, most people are divorced from the third most fundamental component of their existence, FOOD.
This book is about food. However, all of our absolute necessities are bound together by the same thread. The thread is mechanically linked to the laws of the Universe. Whether you read this as a spiritual statement or as an intellectual one (as I intended it to be) does not matter as long as you receive the message.
I have learned that the correct path to relearning food and dietary patterns must be a holistic, all-encompassing one that entails surrender. It’s necessary to surrender yourself in order to master yourself. Surrender to your healing. Surrender to pain. Surrender to your amazing power to recover and grow. Surrender to compassionate words. Surrender and lead yourself toward self-realization right now! Surrendering may be a gradual process that takes time, or you may be able to do so in an instant—it could take one second or it could take your entire life.
There’s absolutely nothing better that you could be doing than living your life in the best way possible right now. If you can’t do that, it may be that you're stuck in something that’s difficult to deal with. We all get stuck. Some more so than others. But the ones who are the most stuck then recover to become some of the most amazing healers and creators of all time.
Let’s not be sad and let’s not feel alone. We are not alone. Plus, it seems that every single human that ever existed struggled. There’s nothing wrong with you and there’s nothing wrong with me. We are just working on things and figuring sh*t out. So take a deep breath and thank someone or something that you love that we are here and that we will be for a long enough time.
Do you really need anyone's help in dealing with food and dietary issues? The answer is almost certainly yes. Maybe you have 200 pounds to lose, or maybe just three to five pounds of excess weight that keeps you from being totally in love with your body. We’re all on a similar journey to better health in general and weight control in particular, and we can all benefit from the input of others to some degree.
Having spent more than a decade in the health and wellness food industry, I have determined who can benefit most from this particular book. This book is best suited for people whose diets have made them feel like they’ve “hit bottom''—people who are more than ready to make critical lifestyle changes.
I don’t offer cheats, fast tips, or shortcuts. If you’ve been a consumer of diet products, then you realize that eventually all of those things fail us.
At this point, hopefully, you are ready to do the repair work that’s both necessary and effective. You will have to take your own journey to understand your all-encompassing relationship with food and with all of the substances that you put into your body.
If you’re ready to do this work, understand that it will take time. But with time, you will gain greater self-awareness, more depth, healing, and you will grow to feel good about your entire life. When your diet is part of an all-encompassing lifestyle change, you will reach more of your overall goals. You will be on your path to a happy and healthy life.
There’s quite a bit of content in this book. Each section is numbered, and the various sections can be read in any order over any amount of time. I recommend that you take this book with you everywhere you go and read from it constantly. Even if all you can handle is one minute at a time or half a section at a time, keep the book with you. Keep it by your bedside. Randomly open it to any page at any time and read; it is all useful, helpful and life-affirming.
During the early years of my recovery, I had many books similar to this. I kept them next to my bedside and in my backpack. I’d continually read portions of them at different times, and I gleaned through the various books until their messages sank in.
Generally speaking, it’s very difficult for a person who is confused about their overall life and the circumstances around them to take in new things. If you’re in such a situation, you’ll find it helpful to surround yourself with things that help you learn. This book will help you learn, so keep it close.