Pretty Intense Quotes

“Becoming a chef—and, yes, you can do this—will pay off in many, many ways. You will eat at home more, which is great for the waistline and the bottom line.”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“To put this in perspective, if you cooked these three meals at home instead of going out to eat, you’d save yourself, on average, 2,381 calories and 6,724 mg sodium over the course of just three nights.”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“How Gluten Makes You Fat You eat a slice of bread. Your stomach breaks down the bread into its basic parts—among them, the protein gluten—and sends it all down to the small intestine. ↓ The immune system in your small intestine identifies the gluten as a dangerous substance and produces antibodies. ↓ The antibodies attack a digestive enzyme that helps hold together the lining of your small intestine. ↓ Your small intestine becomes “leaky” as food particles, toxins, and microbes escape through openings in the lining of your small intestine and move into your bloodstream and lymph system. ↓ Your immune system goes into overdrive, attacking these toxins and causing inflammation throughout your body—just as the fight against a cold virus causes inflammation in your nose. ↓ Inflammation interferes with your body’s hormones, particularly leptin, which controls metabolism and appetite. You become fatigued as your body enters a low-level “starvation mode,” automatically burning fewer calories at rest while signaling your brain to search out more calories from food. Boom: weight gain.”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“a 2016 study linked another protein in wheat, amylase-trypsin inhibitors (ATIs), to inflammation in the lymph nodes, kidneys, spleen, and brain, and suggested that it could be linked to arthritis, asthma, and fatty liver disease, among other things.”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“a 2011 study found that gluten causes gastrointestinal symptoms in people even if they don’t have celiac disease.”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“It’s all about eating real food! Sweet potatoes come from the ground, maple syrup comes out of a tree, carrots grow in the dirt, bees make honey, and hopefully we can all find more and more pasture-raised, grain-free, cruelty-free animals for protein. Because what our animals eat becomes what we eat, too. I don’t see ever getting too far from these principles. Real food is medicine, and I like to put the highest-quality food into the only body I will ever have.”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“Paleo is based on the idea that you only eat foods that were available to ancient man before the invention of agriculture. So no grains, no dairy, no beans or legumes, no added sugars or preservatives. Instead, you focus on naturally raised meats, vegetables, fruits, and nuts.”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“(If you ever feel bloated after a meal, it’s a sign that your body is reacting to the foods you ate. It’s not necessarily a “food allergy,” but it may be that your body is reacting to the foods in a way that can cause inflammation and, eventually, weight gain. Try eliminating wheat from your diet entirely for two weeks and see if you feel better. Then do the same with dairy. You’ll be amazed how effective this is—”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“(And eggs are the most bioavailable source of protein per calorie known to man.)”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“At the beginning of 2013, I took a test that scanned my blood against the ninety-six most common foods. Before I tell you my results, let me tell you generally what I used to eat so you can understand how shocked I was. BREAKFAST: oatmeal SNACK: egg whites with goat cheese LUNCH: whole-grain sandwich with deli meat SNACK: Greek yogurt with granola and fruit DINNER: salmon, rice, and veggies Pretty healthy, right? In fact, except perhaps for the deli meat, the average doctor would say I was eating as healthy as possible. So, when the test said I had an “extremely high” reaction to egg whites, egg yolks, gluten, yeast, and all dairy items, I wanted to cry! All that discipline had been doing my body no good at all! I began to wonder if the reason I sometimes felt bloated and fatigued had something to do with my reaction to those foods.”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“A 2015 study in the journal Nature found that chemical emulsifiers—compounds that give packaged foods like ice cream their smooth consistency—cause an increase in the growth of unhealthy bacteria in our guts. That can lead to the inflammation that causes not only obesity but all those other health issues I mentioned. In fact, about 40 percent of the bacteria species that naturally occur in our bodies have gone extinct over the past sixty years, according to Emeran Mayer, MD, PhD, a brain researcher at UCLA. The proper balance of gut bacteria—what’s called your microbiome—is crucial to keeping you slim and healthy.”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“The next time you go to the supermarket, take a moment to scan the ingredients list on the foods you buy. A good rule of thumb: Anything with more than five ingredients probably contains stuff that’s not food. You probably already know that high-fructose corn syrup is a man-made sweetener that many researchers believe is worse for you than sugar, but you might not be on the lookout for some other additives that are in many, many packaged foods. Stuff like BHA (butylated hydroxyanisole, a preservative made from petroleum), sodium nitrate (an antimicrobial substance), silicon dioxide (it’s sand!), cellulose (it’s wood chips!), L-cysteine (a dough conditioner made most often from human hair), tartrazine (a yellow food dye linked to learning and concentration disorders), and about three thousand other additives that can be legally used to “enhance” our food.”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“by constantly bombarding ourselves with things that aren’t food, we’re creating a low level of chronic inflammation throughout our bodies. Inflammation plays a major role in weight gain, and puts us at greater risk for heart disease, diabetes, Alzheimer’s, and just about every other disease worth freaking out about. Inflammation is the key to everything. Inflammation is your body’s response to foods and additives it deems unhealthy.”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“Don’t eat anything your great-grandmother wouldn’t recognize as food.”—MICHAEL POLLAN”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“Tabata: Tabata training is a type of workout named for Dr. Izumi Tabata, a Japanese researcher who found that four-minute exercises seemed to be optimal for building lean muscle. Ahh, just four minutes! But those four minutes are intense. For each exercise, you’ll: Push yourself as hard as you can for 20 seconds. Rest for 10 seconds. Complete 8 rounds (for a total of 4 minutes).”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“Rounds: When you see a number of rounds followed by a series of exercises, it means you’ll perform each exercise for the prescribed number of repetitions, then move on to the next exercise, then the next. Once you’ve completed one set of each exercise, that’s one complete round. So, for example: 5 ROUNDS: 20 knee push-ups 20 bent-leg triceps dips 20 Supermans 20 jumping jacks In this instance, you’d do twenty of the first exercise, followed by twenty of the next, and so on. Once you’ve completed twenty of each, that’s one round. Start again, and keep going until you’ve nailed five rounds. You can do this!”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“Ladder: A ladder is when you perform two or more exercises back to back, increasing or decreasing the number of repetitions for each set. For example: Descending/ ascending ladder 15 > 1 > 15 Broad jumps Air squats In this case, you’ll do fifteen broad jumps followed by fifteen air squats. Then you’ll do fourteen broad jumps followed by fourteen air squats, and so on all the way down to one of each. Then you’ll start climbing back up the ladder until you’re back to fifteen of each exercise.”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“AMRAP: As Many Reps as Possible. If you see AMRAP, it means I’ve given you a time period in which to do as many repetitions of the exercise as you can.”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“I realize that we are often slaves to the scheduling demands of others, but thanks to the shortness of these workouts, hopefully you’ll be able to squeeze two in a few days a week. (Leave at least six hours between workouts to maximize your gains.) Again, an ideal schedule would look like this: MON cardio (A.M.) upper body (P.M.) TUES lower body (A.M. OR P.M.) WED cardio (A.M.) abs (P.M.) THURS cardio (A.M. OR P.M.) FRI off SAT long circuit (A.M. OR P.M.) SUN off”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“Equipment needed Chair/ bench Jump rope Slam ball Mat Tabata timer Set of dumbbells (10 pounds) Optional—additional dumbbells (5 and 15 pounds)”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“Exercise demonstrations If any of the exercises in this chapter seem unfamiliar to you, or if you just want a primer on form, you can go to PrettyIntense.com to watch a video of me performing each of the moves featured in this book.”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“Each week, you’ll do seven workouts: 3—interval cardio sessions 1—upper body workout 1—lower body workout 1—abs workout 1—long circuit Each workout is designed to take somewhere between twenty and twenty-five minutes, except for the “long circuit,” which will take between thirty and forty-five minutes.”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“Don’t focus on your weight. This program is going to help you reshape your body by adding lean, firm muscle and burning off fat. But muscle weighs more than fat, and you may not see the same changes on the scale that you see in the mirror. Weight isn’t a particularly good measure of your fitness, or your look. (In fact, you may actually gain a couple of pounds in the early stages as your body gets stronger and prepares to burn off flab.)”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“Be the Light I follow the Golden Rule, the same one they teach in Sunday school: Act toward others the way you’d like them to act toward you. Be a force for positivity. Don’t latch on to your negative feelings, your stress and your fears and your anger. Be that person who walks into a room or up to someone and makes them smile. Bring others up to your high-vibin’, happy, grateful level of light. It starts with a smile, then eye contact, an open heart, and respect . . . You might be just what that person needs that day.”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“When you look back at your life, I bet you can think of quite a few situations that happened, things that seemed like setbacks, but of which you can now say, “I’m so glad that happened!” Everything happens for a reason. I believe that with my whole heart.”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“When you’re always taking the next healthy step mentally and physically, you’re as in charge of your life as you can be. But what happens after you take that action—how others react to you, whether you get that job or that award or that opportunity—isn’t something you’re in charge of. Wallowing in “what ifs” doesn’t do you any good; in fact, it’s a distraction from taking the next positive, powerful, passionate step forward.”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“A best friend is there for you when you’re down. A best friend acknowledges your feelings, forgives your mistakes, and lets you be whomever you really are. A best friend listens to your truth without judging you, and tells you the truth even if you don’t want to hear it. A best friend empowers you to be the person you want to be. You never have to pretend to be someone else when you’re with your best friend.”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“I’m always telling myself that my primary goal is to be the best I can be at this time, and if I keep that as my focus, I’ll always be okay with myself and where I am right now.”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“Studies show that living in the city increases one’s risk for depression and other mental illnesses, in part because being divided from nature causes us to suffer repeated negative self-thought (that old low-frequency brain activity again). Surrounded by society, we stop seeing ourselves for what we truly are—a part of the great cycle of nature and life—and instead see ourselves as we imagine others might. We start to measure ourselves against other people, with a predictable result: compare and despair.”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life

“To make the most of my time in the outdoors, sometimes I’ll treat walking through nature as more of a moving meditation. I’ll listen to something slow and positive like Rising Appalachia, Trevor Hall, Nahko, or East Forest (all worth checking out if you don’t know them), or simply put on a Pandora station for yoga workout music.”
― Danica Patrick, Pretty Intense: The 90-Day Mind, Body and Food Plan that will absolutely Change Your Life