Tag Archives: Weightloss

Meal Plan

Therapeutic Lifestyle Change (TLC Diet)
To reduce Cholesterol problems and other symptoms of heart disease. Designed for everyone to have a Heart Healthy Day.

Fluids are equally important to a successful diet. Add 1-2 glasses of water with 1/2 to 1 whole lemon each day. Also drink 1-2 cups of Oolong tea each day. Oolong tea burns over 157% more fat than Green Tea and has become the most popular tea designed to accelerate weigh loss. 

  • Breakfast
    · Bread…. ½ cup oatmeal
    · Fruit……..Peach
    · Milk…….Non fat yogurt
  • Tea

Snack am
Fruit…..Banana
Bread…reduced fat graham cracker

Lunch
· (for caloric increase add small bag of baked chips or pretzels)
· Bread….2 slices whole-wheat bread,
· Protein…2 ounces lean turkey,
· Free….1 tablespoon mustard Chipotle
· Vegetable… lettuce and tomato
· Vegetable…Carrot sticks
* Fruit
· Milk….skim or 1%, Water or Tea

Snack pm
· Fruit…apple
· Protein…1 oz almonds (about 28 pieces)

Dinner
· Protein….3 ounces baked or broiled salmon (Omega 3 fat)
· Bread….1 cup cooked brown rice
· Vegetable…1 cup cooked broccoli
· Fat…1 tablespoon olive oil (used in cooking)
· Vegetable…Salad made with 1½ cups romaine lettuce, ½ cup tomatoes, ¼ cucumber,
· Fat…vinaigrette: Extra Virgin Olive Oil, balsamic vinegar, oregano, minced garlic
· Bread…1 slice multi grain Italian bread
· Fruit

Dessert
Sherbert
Cakes and cookies in moderation No more than 3 times per week.

Water or Tea

Include eight 8 oz glasses of fluids in your daily meal plan through out the day.

By: Kimberly Crocker

Sleep and Lose Weight?

Yes… it is possible to lose or gain weight while you sleep!  This based on daily calorie intake, exercise and what are you eating at dinner and before you go to bed.

Eating a bowl of popcorn, potato chips and drinking a coke one hour before you go to bed will help you gain a few calories while you sleep, as opposed to eating an orange or a banana.

Sleep in of itself allows the growth hormone to adequately work on tissue and cellular repair, resulting in burned calories for the individual.  For example, a woman that is 5’5″ (163 cm), that sleeps 7 hours, will burn approximately 489 calories.  A man with the height of 5′ 10″ (1,75 cm), that sleeps for 7 hours, burns approximately 540 calories.

Additional weightloss can be promoted while we’re sleeping by slightly raising  our metabolism a few ours before bedtime.  Complete your exercise regiment 3-4 hours before bedtime, so that you are not so stimulated that you are unable to rest, yet you’ve promoted your metabolism to function at a higher rate.  Additionally, have dinner  4 hours before going to bed so that your dinner stays in your duodenum, the first part of the small intestine for 4 hours (before moving onto  the second part of the small intestine). If you digest food closer to your bedtime it will result in a restless sleep pattern for you.

To encourage weightloss, dinner should include 4oz  (114g) of protein: Fish, Poultry, Pork, or Lean Beef. Accompanied by 3 servings of vegetables and a fruit.  (1 serving of bread or pasta optional).  A serving of fruit or vegetables is the equivalent of a 1/2 cup, salads are 1 cup for a serving. 

Dinner (example)      

Begin with a glass of water 10-15 minutes before eating your meal. Promotes hydration and slows down eating, contributes to satiety (feeling full at end of meal).                                    

4 oz salmon

salad with 1/2 cup tomatoes (vinaigrette dressing 1-2 tbsp)

bowl of lentil soup (Optional: add 1 cup cooked pasta.)

1 medium orange

1 oz or 28 g of walnuts

Glass of wine

Nutrition facts: 1-Protein, 2-Omega 3 (alimentary fat, great for the HEART!!), 5-Fiber, 1-bread optional

(If opting for pasta (60 g), mix in 1/2 to 1 cup steamed or sauteed vegetable.  May pass with crushed nuts or Parmesan Cheese.)

Wine has also been linked to weightloss, because of it’s active polyphenols/antioxidants that work hard to get rid of toxins in the body.  Red wine is a great source of Vitamin C and E.  A few of their benefits contribute to the health of our skin and eyes.

By Kimberly Crocker

Weightloss Tips

Curving Your Appetite when hunger hits and you don’t want to break your momentum and cave into temptation; focus on ways to keep your hands and mind busy:
  • Do your favorite hobby.
    Participate in sports.
    House Cleaning
    Play with your children
    Drink milk in place of water and have your water at meal times. Adults need an 8 oz glass of milk 2-3 times a day. It has more satiety than water and may hold you over until you next snack or meal.
    Exercise. Brisk Walk, Jogging, Yoga, Swimming.
    Talk with your support system: family or friends.
    Plan your daily meals for the next day.
    Eat your favorite fruit or vegetable. (Excellent fast food or on the go nutrition!)
    Review your goal chart and applaud yourself for the great job you’ve done.
    Eat a SMALL portion of your temptation.

What are Healthy Fats?
Healthy Fats and Oils(nothing solid at room temperature.)
EVOO (extra vergin olive oil),
Smart Balance omega 3-6, Canola, Avocado, Peanut oilfor
salad dressing: olive oil 1/4 cupbalsalmic vinegar 2 tbsp1/2 tsp oregano1 minced garlic clovepepper flakes

What about Salt?
Substitute Salt….Avoid salt, or reduce sodium. Instead spruce up meals with herbs and salt substitutes.
Watch out for Meats and Meat Substitutes. Include them in your daily sodium count. Sodium or saline water is often injected into meats for etended shelf life and meat preservation.
Prepared frozen foods.
Canned foods.

Other Good source of Protein
Eat Fish!! Fresh caught fish is higher in omega 3-6 fatty acids, because the fish can eat algae necessary for making the omega’s. This contributes to higher HDL intake. (also found in healthy oils and various nuts.)
Tofu
Nuts. Almonds and walnuts have the highest fiber at 6 grams /1 oz.

Fiber Intake (fat and sodium reducers!!!)
Fruits high in fiber are a great way to promote weightloss.
Avocado
Papaya
Guava
Cantaloupe
Orange
Apricots (dried, unsulfured)
Pear with skin
Apple with skin
Mango
Strawberries (organic)
KiwiGrapefruit (pink or red)
Tomato

Vegetables high in fiber are excellent calorie burners.
Baked Potatoes
Corn
Peas
Broccoli
Carrots
Brussel Sprouts
All Legumes
Portabella Mushroom Breads and Cereals High in Fiber
Aunt Millies multi-grain breads
Bran
Flaxseed

About Nuts
Even healthy fats need to be monitored in the right amounts.
Enjoy them in small amounts, 1 oz per day 4 x’s/ wk. They also contain great fiber and are high in Mono/Poly unsaturated fats. Hickory, cashews, black walnuts, filbrets, macadamia, peanuts, pecan, pine nuts, pistachio.

DRINK Lemon Water.  It is a natural laxative used to rid your body of toxins.


http://www.gicare.com/pated/edtgs01.htm

By: Kimberly Crocker