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You will perform better on the job, in your relationships, in your activities when your body is working at its top potential. Losing 10 pounds can ABSOLUTELY be a reality with my program! It comes down to knowing what to choose and what to lose. With some practice, making good food choices will start to come naturally; it will become a lifestyle! This Slim Down Plan is based on the principal of “clean eating” and I have been talking about clean eating for the last two decades.
What to Choose and What to Lose:
Life is about choices. We make choices every day, some good and some bad. When it comes to your health, one of the easiest ways to start making changes is to pay attention to what you eat. You may not realize it, but a few small changes in the way you cook and eat could start you on a whole new path to better health. For many of you, “DIET” has really become a four-letter word. I like to rearrange the letters and call it an “EDIT”...that’s right, edit your food choices. Along with my exercise program, what you put in your mouth will be directly correlated to your successful weight loss. Being a health and fitness expert as well as a mother of 3 teenagers, I am constantly preaching about good nutrition and healthy exercise. It’s important to me to help my clients feel great and help my family stay healthy. I always say, “Eat better to perform better.”
Clean eating is choosing foods that come from plants, animals or trees. The closer to the food’s natural state the better!
preservatives additives processed sugars general junk food
fresh fruits vegetables legumes whole grains low-fat dairy lean meats fish or poultry
fat. carbohydrate calories. and carbohydrate is contained in the foods you eat. Clean eating ideas: • • Buy fresh produce at the supermarket—and then actually use it! Gradually introducing healthy substitutions to your family’s meals some yummy alternatives: Ground turkey meatballs instead of ground beef or brown rice instead of white rice QuiCk tip: For foods that don’t come with labels. It’s better to eat a small scoop of stuffing or a little sliver of pie than to feel deprived and left out. because it’s easy. rather than getting into specifics about vitamins and minerals. This is misleading. Many people find themselves eating the same things for lunch and dinner over and over again. You have the right. As anyone who has ever spent five minutes on a diet can tell you. check the nutrition facts box on the package or label. satisfying exceptions to the rules. It just doesn’t. Some diet fads blame weight gain on fat consumption or carbohydrate consumption. go online to any one of the many sites that list every food and its nutritional information. If you take in too many calories—regardless of whether they’re fat calories. Fuel Your Body Your body needs three kinds of nutrients to function well: • Protein Carbohydrates Fats • start by: • • • Eating food that’s free of heavy sauces and sweeteners Eating fruit rather than juice Eating five servings of fruit and vegetables a day • We’ll focus on these primary nutrients. buttery mashed potatoes with gravy Aim to eat a variety of meals each week. or protein calories—the result is always the same: you’ll gain weight. To figure out how much protein.) Clean eating at holiday gathering is about making small. (This doesn’t work on broccoli or tofu—I don’t know why. as a restaurant customer. the best way to create a craving out of thin air is to declare that a food like chocolate or bread is forbidden. because the “big three” are the nutrients that concern most dieters—and diet designers. to ask for what you want! QuiCk tip: Clean Eating Does Not Mean Perfect Eating It doesn’t mean that you’ll never ever see a cookie or a bag of potato chips again. .Clean eating also means that you try to get a variety of foods into eaCh meal: • • • some protein some grains some fruit or vegetables how Can you praCtiCe Clean eating at restaurants? • • • Ask for sauces to be served on the side Ask to have meats broiled or grilled instead of fried Ask for extra vegetables as a substitute for creamy.
Fiber Foods rich in complex carbohydrates are also more likely to be rich in fiber. Your body responds by releasing a lot of insulin.5 and 0. piCture this: For example. and sweetened baked goods like cake and cookies—also rush to the bloodstream quickly. do the math Like protein. nerves. active woman who is not trying to lose weight) you need about 300 grams of carbohydrates. Fiber is the indigestible plant material contained in edible grains and vegetables. and cartilage. bone. Carbohydrates are broken down into sugars in your small intestine so that they can be used to fuel your muscles.8 grams per pound per day if you are consistency strength training. Complex carbohydrates enter the bloodstream more slowly. Go for the complex carbohydrates from grains and starchy vegetables. vegetables. Fiber isn’t a nutrient but it is a necessary part of your diet. candies. otherwise 0. This means that they cause a rapid rise in blood sugar. helping you to feel full faster It slows digestion. healthy. foods riCh in protein inClude: • • • • • • • Meats Poultry Fish Dairy products Eggs Nuts Legumes (examples: soybeans and kidney beans) fyi: The typical American pantry is filled with refined carbohydrate foods. I advise my clients to consume between 0. Aim for 0.Protein Is Your Body’s Building Material Your body needs protein to build and repair muscle. carbohydrates contain four calories per gram. where are they hiding anyway? Sugars—found in soft drinks. 130-pound woman should try to eat approximately 65-104 grams of protein per day give or take.000 calories per day (a figure that is considered sufficient for an average. The insulin causes your blood sugar to plummet. providing fast energy that disappears quickly. and your waistline. which delays the onset of hunger pangs It helps to sweep waste through your body Whole grains. AVOID sugars! fiber works hard for your body! • • • It makes food more satisfying because it takes up space.5 grams per pound is plenty. your mood. . Carbohydrates Are Your Body’s Immediate Energy Supply They come in two varieties: simple carbohydrates (sugars) and complex carbohydrates. which makes you hungry again. a hormone secreted by the pancreas. fruits. such as white flour breads and crackers.8 grams of protein per pound of body weight per day. which are high on the glycemic index. If you consume 2. Your body can’t store protein for the long term so you need to consume protein in your diet every day. and brain. Protein contains four calories per gram. These dramatic ups and downs affect your energy. and legumes are packed with fiber. creating less dramatic surges in your blood sugar.
• • If you consume 2. These man-made fats also help crackers stay crisp and add an appealing chewy texture to cookies and granola bars. But your body needs to get at least a little fat every day.000 calories today and you burn 2. Diets high in hydrogenated and partially hydrogenated fats raise your bad (LDL) cholesterol level and deplete the good cholesterol (HDL) in your bloodstream. Hormones. lifeless hair.250. and at the end of the day it’s what makes a difference. which protects you from heart disease. Risks: Recent research. Some fats. are some of the good-for-you fats: • • • olive canola oils peanuts the bottom line: You need to create a calorie deficit to lost weight. has revealed that these fats are even unhealthier than saturated fats. and an insatiable craving for deep-fried anything. containing nine calories per gram. in moderation. . fyi: Doctors tell their patients that the harder the fat. medications. Because fats are calorie dense. A little oversimplified. the more it blocks up the arteries. If an ingredient listing includes any vegetable oils that are hydrogenated or “partially hydrogenated. Risks: A diet rich in saturated fat could increase the risk of plaque buildup in your coronary arteries. are actually very good for you. If you eat 3. A no-fat diet will leave you with dry skin. losing weight boils down to a very simple equation: calories in versus calories out.000 calories and you only burn 1. dieters frequently avoid them.remember: Twenty-five grams of fiber per day is the standard for healthy digestion and absorbs up to 200 calories.” you’re better off without it. in moderation. and the many complex biochemical processes which are out of our control all figure in. but it all comes down to basic arithmetic. Makers of processed foods began using these fats in their products several decades ago to lengthen their shelf life. If you’re adding fiber to your diet. such as most vegetable oils. • • • • • almonds nut butters avocados pumpkin seeds sunflower seeds Fat the skinny on fat: • • • • • • It’s your body’s long-term energy supply Contains nine calories per gram (more calories than in carbohydrates or proteins) Makes you feel full and satisfied Your body needs fat to provide energy reserves Maintains body heat Protects you from injuring bones and muscles Transfats are Unsaturated fats and can be artificially processed to remain solid at room temperature. Saturated fats are animal fats like butter and beef fat that stay solid at room temperature. are liquid at room temperature. you are LOSING weight. do so gradually to give your body time to adjust. The Calorie equation: Calories in vs. genetics. BUT -You can control what you eat and what you burn through exercise. Calories out At the end of the day. Monounsaturated and polyunsaturated fats. you are GAINING weight. which leads to heart disease.500. It’s not all bad news! These. however.
this is good.piCture this: Every extra pound on your body represents 3. 1/2 cup of tomato sauce or salsa. one cup of raw veggies. or sliced fruit. 3-4 servings of vegetables: One serving = one cup of cooked veggies. To lose that extra pound.500 calories you over-consumed. or 2 eggs 2-3 servings of dairy: One Serving = 1 cup Low-fat or fat-free milk. or banana. 1oz cheese portion Control If you really wanted to get precise about portions. I’ll leave the exact timing up to you. Basically. whole grains and low fat proteins. 7 days a week. . seafood. you now have to create a 3. 1/2 of a small avocado. chicken. (to lose one pound a week – deficit 500 calories a day. 1/2 c. That can be as easy as eating 250 less calories and exercising off 250 calories. balanced nutrition with real foods and a heaping helping of common sense. breads. But you’re already equipped with a convenient food measurement device. beans. you could carry around a set of measuring cups and a kitchen scale so you can weigh and measure every bite. soy. one handful of pretzels 2-3 servings of fats and condiments: One serving = Two teaspoons of oil. • • • • • • • A six-ounce glass of wine A 12-ounce light beer 1/2 c frozen yogurt or ice cream Dessert: if you must. tofu. fat (about 25%) and protein (about 30%) Eat three healthy meals (about 400 calories each) and two snacks (200 calories each). unlimited lettuce.) Here’s How The 10 Pound Slimdown Meal Plan breaks out: your goal: 1. 6 oz low-fat yogurt. pear. 1/2 cup juice 3-4 servings of grains. or 1/2 cup vegetable juice 2-3 servings of fruit: One serving = One medium apple. and eating plenty of fruits and veggies. but try to eat about every three to four hours. potato.) treats (substitute one for a grain/starCh serving) These are a few ideas for special indulgences for happy occasions and times when you might be feeling deprived. You can use your hand to estimate portion sizes pretty accurately. a small handful of nuts. turkey. one cup berries. pork tenderloin. 1 tbsp of peanut butter. one ounce cereal. grains. so your blood sugar levels don’t dip too low (which can leave you starving and ready to pig out.600 calories a day Depending on how active you are you may need more calories. oatmeal or pasta. split it with someone and only eat half! Three ginger snaps or one graham cracker sheet Three Hershey kisses or a small handful of chocolate chips for a chocolate fix One frozen fudge bar per day allowanCes 3-4 servings of proteins: One serving = 4oz or 1/2 cup of lean meat. You’re using it right now to hold this book. you can use mustard and spices in abundance getting started: The best way to lose weight is to start consuming a little less calories and start moving your body a little more. grapes. three cups popcorn. A mix of carbohydrates (about 45%). two tablespoons of ketchup. and starches: One serving= One slice bread.500-calorie deficit. You’ll be limiting your fats and the less desirable carbohydrate foods.
one cup of rice or pasta One ounce of cheese One teaspoon of butter. Just because you’re not paying attention doesn’t mean the calories don’t count. or pretzels dear diary In my experience. Keeping a food diary ensures that every bite you take is a bite you consciously choose to take. poultry. You’ll be surprised to see just how much food you have on your hands! The size of your fist The size of your thumb The tip of your thumb The palm of your hand One cupped handful food diary = = = = = A medium fruit. or nut butter One serving of meat. But that’s actually one of the benefits of using a diary: you’re less likely to sneak an extra snack if you take the time to calculate your food intake throughout the day and get a reality check on consumption! A food diary is also the surest cure for mindless eating. there is one thing that separates the people who succeed at weight loss from the people who give up and go back to their old ways.Try it the next time you go out for lunch. chips. Many people don’t want to do a food diary because it takes too much time. . It’s eating the food that your kids didn’t finish because you don’t want to waste it. or fish One serving of cereal.tv/slimdown to download the plan today. As part of the 10 Pound Slim Down Program. oil.exercisetv. It’s “tasting” and nibbling while you’re cooking dinner. Mindless eating is being surprised to discover that you’ve polished off an entire bag of pretzels while you were watching television. The people who succeed are the people who journal everything they eat. go to www. which is the most fattening kind of eating there is.
351. 176. .line a strainer or small colander with.9g net carbs. stir together all ingredients.7g total fat. 3. 2. 3.Recipes Creamy iCed Coffee 1/2 cup Double -Strength Coffee (2 tsp instant coffee dissolved in 4 ounces of warm water can be substituted) 1/4 cup Non-Fat Half and Half 2 Tbsp Splenda (or 3 Splenda Packets) 1/2 cup Crushed Ice Creamy mexiCan dip 1 cup Fat-Free Plain Greek Yogurt .0 calories.0mg cholesterol. Serve with vegetables or tortilla chips. 4. and Splenda into a blender. 406. 10. Refrigerate for at least 1 hour to combine flavors. 307. Nutrition (per serving): 83. The longer you drain.0g fiber.4mg potassium.6 calories.diced 1/4 cup Red Onion .3g protein. Let drain anywhere from 2 hours to overnight. To drain Greek yogurt . more nutritious substitute to mayo in this recipe. 2. 6.1mg cholesterol.3mg potassium.chopped 2 Roma Tomatoes . Tip: You can adjust the heat with the amount of jalapeno you add to the dip! Greek yogurt is a lower calorie.6mg sodium.drained 1 Avocado . the thicker your yogurt will be. while being especially rich. creamy.) 1 Jalapeño Pepper.chopped Pour Coffee. and delicious.9g protein. Add the ice and blend briefly (about 15 seconds) until ice is incorporated but pieces still remain.1mg sodium.8g carbohydrates.1g sugar. half-and-half. Pour into an 8-ounce glass and serve. Nutrition (per serving): 84.9g net carbs. 0.9g carbohydrates. Add the yogurt and suspend the strainer or colander over a large bowl. It’s packed with protein and contains beneficial probiotics . Blend until mixed. cheesecloth.diced 1/2 tsp Cumin Salt to taste (1 tsp max. Servings: 1 Using non-fat ½ and ½ in place of heavy cream saves you a ton of calories while still giving you that creamy coffee bliss you crave. 0. In a medium size bowl. 21% calories from fat.7g sugar.6g total fat.9g fiber. 6. 6. 4. 1. 10.bacteria that aid the gut by increasing numbers of helpful bacteria and inhibiting harmful bacteria. 46% calories from fat. 2 layers of paper towels or 2 layers of coffee filters.finely minced 1/4 cup Fresh Cilantro .
Stir occasionally. and cholesterol.4g carbohydrates. 0. Using the back of the spoon. nutmeg. Preheat oven to 350 degrees. and succulent peaches are a great source of beta-carotene. calories. Bake for 1 hour. butter and pecans.chopped 2 Peaches Preheat oven to 250 degrees. Make six equal piles of meringue on a parchment-lined baking sheet. Nutrition (per serving): 204.4g total fat.7g sugar. Servings: 6 Egg whites are pure protein. and other organs. Continue mixing until stiff peaks form. Slowly begin to add 3/4 cup of sugar.1g total fat. experiment with substituting 2 egg whites in place of each whole egg to save on fat. make indents in top of each meringue. 2. Cut peaches in half.3mg sodium. 15. Add the cream of tartar and continue to mix until soft-peaks form. 40. 3. clean bowl. 46. In a large. 121. they look like nests. Place each peach half. 3.4g net carbs. In recipes. sprinkle with 1/4 cup of sugar. Divide the oat topping equally between the peach halves. Turn off the oven leaving the meringues inside.6mg potassium. let sit to create a juice.5mg cholesterol. Remove meringues from parchment paper and spoon sliced strawberries into the nests. 14% calories from fat. 40.3g fiber. Sprinkle oat mixture on top. 0.0 calories. brown sugar. 20. Let them sit in oven for 3 hours. Bake for 45 minutes and serve.3mg cholesterol. which gives them their peachy color and helps protect our eyes.9mg potassium. 227. sweet. heart. Place sliced strawberries in a medium size bowl. in an oven safe custard dish.softened 2 Tbsp Pecans . Nutrition (per serving: 181. . 1. cut side up.8 calories. In a small bowl combine. cinnamon. 25. remove the stone in the center. gently rub the skin to remove the peach fuzz.7g carbohydrates.8g protein.3g protein. oats. Wash peaches using a paper towel.9g net carbs.fruit filled meringues Cups 4 Large Egg Whites 1/4 tsp Cream of Tartar 3/4 cup Sugar 1 cup Strawberries 1/4 cup Sugar 2 cups Cool Whip Light individual peaCh Crisp 1/4 cup Brown Sugar 1/4 cup Rolled Oats 1/2 tsp Cinnamon 1/4 tsp Nutmeg 2 Tbsp Butter . or until dry.5g fiber. 9. beat egg whites with an electric mixer at medium speed until foamy. Top with a dollop of Cool Whip. 23.5g sugar. Stir to combine. 55.4mg sodium. 41. 43% calories from fat. Juicy.
5g net carbs.5mg sodium.0 calories. 51. 7.7g total fat. 1017. 2. 1% calories from fat.5g sugar. 69.0g net carbs. 992. 0.4 calories.5g protein.vanilla 3 oz low fat vanilla yogurt 1/2 cup frozen blackberries 1/2 cup frozen blueberries Add Ingredients in the order listed above to smoothie cup. 245.4mg sodium. 45.0g total fat. 4. 63.7g sugar. 7.7g protein.0mg potassium. Blend on low speed until large pieces are broken up.6g fiber. Blend on low speed until large pieces are broken up.0g carbohydrates.6g fiber. .5mg cholesterol. Nutrition (per serving): 320.0mg potassium.5mg cholesterol. bran spankin’ smoothie 1 frozen banana 1/2 cup orange juice 3 oz low fat vanilla or plain yogurt 1/4 cup bran cereal 4 ice cubes 1/2 tsp minced ginger (optional) mango tango smoothie 1/2 cup frozen mangos 1/2 cup frozen pineapple 1/2 banana 3 oz low fat vanilla or plain yogurt 1 cup orange Juice Add Ingredients in the order listed above to smoothie cup. 0. 210. Finish on high speed until well blended. Add Ingredients in the order listed above to smoothie cup.blaCk and blue smoothie 1 cup skim milk 1 scoop whey protein powder .4g net carbs. 36. 2% calories from fat.0g sugar. 9.0g fiber. 5. Finish on high speed until well blended. 64.5g protein. 7. 1% calories from fat. 33.0g carbohydrates.6 calories. Nutrition (per serving): 285. 1. 53. Nutrition (per serving): 256.0mg sodium. 2. Blend on low speed until large pieces are broken up. 33.1mg potassium. Finish on high speed until well blended.1g carbohydrates. 36.7g total fat. 43. 133.5mg cholesterol.
5 calories. WOW – that’s impressive.6g carbohydrates.0mg cholesterol. nutritious. lung and breast cancers and protect against heart disease.7g fiber. 869. 36.1mg sodium. and deceivingly delicious! . 32.9g protein. 5. fiber. Check it out: • • The amount of calcium in spinach helps strengthens bones. 34.) green maChine smoothie 1 overflowing cup of fresh spinach leaves 1/2 cup frozen pineapple 1/2 banana 3 oz low fat vanilla or plain yogurt 3-5 ice cubes 6 – 8oz diet green tea or orange juice for liquid Blend up and enjoy – it’s so tropical.Chocolate 3/4 cup Soy or Skim Milk 1/2 tsp Almond Extract 6 Ice Cubes 1 Tbsp Sliced Almonds We all know that Popeye stayed strong eating a can of spinach. It’s tropical. Leafy green vegetables like spinach with its delicate texture and jade green color provides more nutrients than any other food. but he may not have realized he was also protecting himself against a host of health problems and diseases. 5.4g total fat.spinaCh Can power more than popeye’s biCeps! ChoColate Covered Cherries smoothie 3/4 cup Frozen Cherries 6 oz Vanilla Non-fat Yogurt 1 scoop Whey Protein Powder . 3. sweet and packed with nutritional value! (The key is not to let your kids see you make it – they will have no idea there is spinach in it. Blend ingredients together and enjoy! Servings: 1 Nutrition Facts Nutrition (per serving): 308. So how can you get more into you and your family’s daily diet? Try my Green Machine Smoothie. Vitamins A and C. 220. magnesium and other nutrients in spinach help control cancers such as colon.7mg potassium. 14% calories from fat.7g sugar. folic acid.8g net carbs. The flavonoids in spinach help protect against age related memory loss and the luteolin helps to prevent cataracts and age related macular degeneration. • No wonder it’s been listed as a “Super Food”. 25.
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