Fitness Model Jamie Eason Dishes on Nutrition


Learning about fitness model, Jamie Eason’s intense exercise schedule yesterday really made me want to rev up my workouts! Today’s revelations make me glad all the stores I went to this weekend were out of Speck-Tacular Peanut Butter M&Ms! Of course, a critical part of Jamie’s routine is diet. She tells FatFighterTV about the foods she avoids, her splurges, and her grocery list.

FatFighterTV: How important is diet to you?

Jamie Eason: In my opinion, diet and sleep are even more important than weight training. Nothing will derail your dieting efforts faster than lack of sleep because you will likely crave carbohydrates because they provide quick energy and although not all carbs are bad, low energy can often lead to over indulging. Eating to maintain a lean appearance is different than eating to be healthy. To be lean, you must get your body into a rhythm. That rhythm is what keeps your metabolism fired up and burning food like a machine. So, eating on a schedule, ideally about every 3 hours, with the proper portions and the correct foods, will ultimately lead to fat loss, even with minimal exercise.

FFTV: Are there any foods you avoid?

JE: Yes, I avoid most any food with a laundry list of ingredients. Many packaged foods are laden with chemicals. Those chemicals affect your body kind of like bad gas will affect a car. It will still run but over time it may break down. Sticking to whole foods or foods in a more natural state, will not only benefit you in a nutritional sense, but they will allow your metabolism to function better. Try your best to avoid putting crud in your engine.

FFTV: Do you splurge? On what?

JE: Yes, I splurge on occasion but splurging and binging are two separate things. I might have an occasional piece of carrot cake or even a piece of pizza, but I try and choose the low fat, low sugar varieties and I definitely practice portion control. On a daily basis, if I crave sweets, which has been known to happen, I will eat a piece of sugar free chocolate or have a Fudge Tofutti pop, which are my favorite.

FFTV: As far as diet, do you believe it’s okay to eat some junk foods… or should you avoid them completely?

JE: If you remember, I mentioned earlier that there was a difference between eating to be healthy and eating to be lean. If you are eating to be healthy and choosing a wide variety of foods to fulfill your nutritional needs, an occasional junk food treat is okay. However, keep in mind that occasional means once a week or even once every few weeks. If you are eating to be lean, you will likely never achieve the look that you are truly after if you consume any junk foods whatsoever. It does not sound very fun, but whoever said, “It doesn’t taste as good as being thin feels”, kept their priorities straight. It’s a personal choice.

FFTV: You are a role model to many women. How about some words of motivation…

JE: Wow, thank you! It’s so humbling to think that after the poor diet and exercise choices that I made in the past, that I could now be a role model. However, that is the exact message that I want people to get. Change is possible. You are responsible for your own well-being. No one will ever take better care of you than you can! Change starts first with a desire, then a plan and finally the dedication to stick with it! You could never get ahead at work or in your personal relationships if you just decide to quit trying. The same goes for your fitness plan! There will be good days and bad, that is to be expected, but if you can succeed in incorporating fitness and good nutrition into your lifestyle, it will enhance your life all the way around. The proof is in the sugar free pudding, so try it! 🙂

FFTV: Thanks, Jamie! You’ve definitely inspired me!

You can learn much more about Jamie at her website. And below is her ongoing grocery list she passed along. You just might find something new to try in your quest for healthy options. I’ll be adding the sugar-free syrups to my list!


Jamie’s Suggestions for a Healthy Grocery Shopping List


  • Boneless, Skinless Chicken Breast
  • Tuna (water packed), or White Meat Chicken (water packed)
  • Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
  • Shrimp
  • Extra Lean Ground Beef or Ground Round (92-96%)
  • Buffalo steak (lean)
  • Protein Powder (lactose free)
  • Egg Whites or Eggs
  • Rib eye Steaks or Roast
  • Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
  • Top Sirloin (aka Sirloin Top Butt)
  • Beef Tenderloin (aka Filet, Filet Mignon)
  • Top Loin (NY Strip Steak)
  • Flank Steak (Sir Fry, Fajita)
  • Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
  • Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Complex Carbs

  • Oatmeal (Old Fashioned or Quick Oats)
  • Sweet Potatoes (Yams)
  • Beans (pinto, black, kidney)
  • Oat Bran Cereal (watch sugar, less than 6 grams)
  • Brown Rice
  • Ezekiel Bread (frozen healthy section of Kroger’s or Whole Foods)
  • Farina (Cream of Wheat from box)
  • Multigrain Hot Cereal
  • Pasta (Whole Wheat, Ezekiel brand – watch serving, very dense)
  • Rice (jasmine, basmati, Arborio, wild, brown)
  • Potatoes (red, baking, new)
  • Kashi Low Sugar Cereals (less than 6 grams of sugar)
  • Whole Wheat Pita (Low Carb Variety – Joseph’s Pita Bread, or Food for Life brand)
  • Carbdown Flatbread (Wal-Mart)
  • Corn Tortillas (Food for Life Brand is best, microwave to make crispy)
  • Whole Wheat Tortillas (Food for Life brand)
  • Rice Cakes (lightly salted only)

Fibrous Carbs & Vegetables (Fresh first, frozen second, canned last choice)

  • Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
  • Broccoli
  • Asparagus
  • String Beans
  • Black Beans
  • Spinach
  • Bell Peppers
  • Brussels Sprouts
  • Cauliflower
  • Celery
  • Mushrooms
  • Pickles
  • Cabbage
  • Sprouts
  • Cucumber
  • Green or Red Pepper
  • Onions
  • Garlic
  • Tomatoes
  • Zucchini
  • Squash
  • Spaghetti Squash (my fav)
  • Pumpkin


  • Berries (blueberries and raspberries)
  • Lemons or Limes
  • Melons (not watermelon)
  • Grapefruit
  • Apples
  • Dates
  • Grapes
  • Oranges
  • Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
  • No dried fruits, including raisins (loaded with sugar)

Healthy Fats

  • Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)
  • Olive Oil or Safflower Oil
  • Nuts (peanuts, almonds)
  • Flaxseed Oil
  • Avocado

Dairy & Eggs

  • Low-fat or Fat-free cottage cheese
  • Eggs
  • Low or Non-Fat Milk (eat dairy only occasionally)
  • Non-fat yogurt (look for low sugar only)
  • Fat free String Cheese
  • Fat free Cream Cheese


  • Bottled Water
  • Iced Tea (decaf)
  • Coffee (decaf)
  • Diet Soda
  • Crystal Light or Wal-Mart Brand Sugar Free Drink Mixes

Condiments & Misc.

  • Fat Free Mayonnaise (on occasion)
  • Ketchup (Heinz One Carb brand only)
  • Reduced Sodium Soy Sauce
  • Reduced Sodium Teriyaki Sauce
  • Balsamic Vinegar
  • Balsamic or Raspberry Vinaigrette (Farm Grove)
  • Salsa or Fresh Pico De Gallo
  • Splenda
  • Steak Sauce
  • Sugar Free or Low Carb Ketchup
  • Sugar Free Maple Syrup
  • Sugar Free Jelly (Polaner or Smuckers)
  • Chili Paste
  • Tomato Paste (low sugar)
  • Mustard (yellow or Dijon)
  • Extracts (vanilla, almond, etc)
  • Low Sodium fat free beef or fat free chicken broth
  • Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)
  • Worcestershire Sauce
  • Fat free cooking spray
  • Sugar Free Applesauce for baking

Herbs & Spices

  • Chili powder
  • Mrs. Dash (all varieties)
  • McCormick’s (all varieties)
  • Butter Buds
  • Cinnamon
  • Allspice
  • Basil
  • Bay leaf
  • Onion Powder
  • Garlic Powder
  • Dill
  • Ginger
  • Sage
  • Rosemary
  • Paprika
  • Thyme
  • Oregano
  • Curry Powder
  • Red Pepper
  • Marjoram
  • Tarragon
  • Dry Mustard
  • Cumin
  • Saffron
  • Nutmeg
  • Pumpkin Pie Spice
  • Black Pepper

Other Items to Purchase

  • Fat-Free Cool Whip
  • Tofutti fudge pops (my fav)
  • Sugar Free Jell-O
  • Sugar Free Popsicles (Philly Swirl are awesome)
  • DaVinci Gourmet Sugar Free Syrups ( – my best kept secret!) Add to oatmeal for breakfast or to make a variety of different muffins, cookies or pancakes.
  • Tacori Sugar Free Syrups (World Market)


  1. Yum Yucky June 4, 2009
  2. Brenda Johnson February 21, 2010
  3. Sarah April 27, 2010
  4. Katie July 26, 2010
  5. Ida February 3, 2011
  6. Laura March 7, 2011
    • FatFighter March 7, 2011
  7. Karen January 11, 2012
  8. Debbie March 22, 2012
  9. Cathie July 5, 2012
  10. Trish November 6, 2013