by Dana Cavalea August 27, 2018


Hey Team...

I gotta tell you... 

Growing up... my house was filled with pasta dinners, homemade sweet desserts, and some really tasty and savory foods....

My mother is a home-cooking kind of woman and really did an amazing job with foods....

What I realized, was that even though our foods were home-cooked, using healthy ingredients, there was a lot of carbs at the table...

To the observers eye, outside of the apple pie we were eating very "healthy"...

But my weight was not agreeing with those eyes....

I was never really able to achieve an optimal physique because I always grabbed a second helping and it was usually of the starch based, carb dense foods.

And.. it would be at the worst time.. Dinner Time.

Only a few hours before bed... 

Not much time to burn them off..

Now I was a young man at the time... but realized when I went to college and studied sports medicine and nutrition, my diet had some bigger problems than I thought...

What was the issue?


Pasta, potatoes, breads, muffins, and other starches....

Too much.

Whole wheat pasta= still high carb

Potatoes = still dense carbs

Breads = no nutritional value.. just dense carbs

Muffins = sugar and dense carbs (even though made from scratch)..

You see.. I was not eating "bad"... but the STICKY Nature of these foods was causing me to hold weight...especially around the mid-section...

So how do we fix this?

Restructure our meals and food choices..

Protein + Vegetable (only add starch like brown rice or oats  post exercise if needed)

This is a simple way to eat well and improve your nutrient intake.

Breakfast = 3 Hardboiled Eggs + Grapefruit

Lunch = Big Salad + Chicken or Tuna or Salmon + Balsamic Dressing

Dinner= Same as Lunch, or cooked vegetables + Protein (Chicken, Steak, or Fish)

Snacks = Nuts, Seeds, Low Calorie Protein Shake, or Fruit + Nutbutter

You see, this is really simple.

It is a habit. A Champion Habit. If you can just see this as your new meal structure, you will actually eliminate the desire for dense STICKY CARBS from your diet.

That is how you win...

Before you know it.. months will go by and your body will totally transform without effort...

Kick the starch addiction...

You will win in the end...

Watch today's video on Sticky Foods by Clicking Here.

It really is simple... I hope you can stop making excuses and give it a try!







This was a true passion write for me. Lessons from top performing athletes and business leaders designed to keep you motivated, inspired, and taking action!  And... the foreword is by MLB Manager, JOE GIRARDI!

Stay Tuned!



Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

2 Responses


January 28, 2023

Very easily this site will most likely irrefutably perhaps end up being popular including numerous weblogs individuals, in order to it’s persistent content pieces or possibly views.


June 19, 2020

When you meant chicken, steak and all that dinner, did you mean having them fried or cooked?

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