80% of your success=

Your nutrition is 80% of your success.

Nutrition is the foundation building block for your physical structure. The average person can loose 1.5 -2 lbs per week, if their diet is correctly being monitored. You can also gain a pound of muscle per week. I stress that this is the average person. Others may not start loosing weight until week 10-12 of a program depending on their metabolism or medical conditions.

Balanced reduced-calorie diets
The Pyramid Diet

This is the diet developed by the USDA to satisfy the nutritional requirements of most Americans.

0-3 servings (use sparingly) fats & oils

2-3 servings (4-6 ounces) meat/protein

2-3 servings dairy

2-4 servings fruit

3-5 servings vegetables or more

6-11 servings bread/starch

Please consume the minimum required fruit and veggie intake of 9 servings per day (12 is optimal. Take pharmaceutical grade multi-vitamins if you're short servings, or you are a picky eater that does not consume a variety of nutrients in your day). Many of you received very low scores from the BioPhotonic Scan of your Antioxidants. When your cells have a proper foundation of nutrition and are fully saturated with what it needs to function at it's best, your body will respond to your efforts to burn fat more efficiently.

WATCH YOUR PORTION SIZES!!!

What is a portion size?

Bread, Cereal, Rice, and Pasta (Avoid Enriched Flour whenever possible)
1 slice of bread or tortilla (1 ounce)
1/2 bagel or 1/2 English muffin or 1/2 pita (1 ounce)
1 ounce of ready to-eat cereal
1/2 cup of cooked cereal, rice, or pasta

Vegetable
1 cup of raw leafy vegetables
1/2 cup of other vegetables, cooked or chopped raw
1/2 cup of vegetable juice

(Raw leafy vegetables are in the "free use" category - eat as much as you want of leaf lettuce, celery, radishes).

Fruit
1 medium apple, banana, orange
1 cup berries, cubed melon 1/2 cup of chopped, cooked, or canned fruit
1/2 cup of fruit juice

Milk, Yogurt, and Cheese
1 cup milk
3/4 cup plain yogurt
1/4 cup cottage cheese or ricotta
1 ounce cheese


Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
4 ounces of cooked lean meat, poultry, or fish (about the size of a deck of cards)
1/2 cup of cooked dry beans.
2 tablespoons of peanut butter or 1/3 cup of nuts count as 1 ounce of meat.
1 egg

Fats
1 teaspoon oil, butter, margarine, mayonnaise
1 tablespoon salad dressing, cream cheese.

Eat Every 2.5-3 hours!!!

5:15AM Pre-work out:

Banana or slice of Rye bread with 1 tablespoon of walnut/almond/ or peanut butter


5:30AM Boot Camp: 24 oz. of water or more


6:30-7:30AM Post work out:
*2 yoke maximum egg omelet with veggies
*Bowl of cereal (3 grams or more fiber per serving) with fresh fruit
*Bowl of oatmeal (3+ grams of fiber per serving) with fresh fruit
* Yogurt Parfait with fresh fruit and granola

On the go…
· Meal replacement protein shake blended with real frozen fruit
· Meal replacement bar eaten with fresh fruit or veggies
· Whole grain breakfast cookie, Papa Gika (found at Winco, .98 each)


10-10:30AM Snack: Small ½ sandwich size portion (Options on chart below)


12:30-1PM Lunch: 3 S’s= Soup, Salad, or Sandwich. This is an opportunity for 2-3 servings of veggies.


3-3:30PM Snack: Small ½ sandwich size portion (Options on the chart)


6-6:30PM Dinner: 9" Plate

• 2-3+ servings of veggies



• 1 serving of starches (whole grains/whole wheat)



• 1 serving of protein
  

Limit beef to 2 times per week and eat salmon 2+ times per week to prevent heart disease, the number one killer of women.

Treats: 100 cal. or less. Only after you’ve fed your body everything it needs to re-heal, nourish, and sustain life. If you have a sweet tooth, natural sugar fruit with whipped cream or pudding is preferred. You will be most successful when you avoid treats altogether. Avoid processed foods and anything chemically altered. You have already eaten 6 times today. If you are still hungry, there may be an emotional/internal issue that you must learn to resolve without food.

Morning and Afternoon Snack ideas:


Mix 1 protein with a complex carb, fruit, or veggie.

Proteins Snacks
Beef (2% or less fat and limit intake to 2x's a week)
Poultry (lean)
Fish (lean)
Eggs (all varieties)
Turkey Jerky
Tofu
Morning Star products
Boca Burger products
Garden Burger products
Dairy products
Yogurt
Cottage Cheese
Cheese varieties
(sticks, cubes, melted)
Cream Cheese
Milk (no fat)
Soy milk (vanilla)
Protein shakes (soy or whey)
Nuts
Soy Nuts
Peanuts
Almonds
Cashews
Pistachios
Walnuts
Mixed
Hummus
Chick peas
Sugarless coconut
Trail mix
Seeds
Sunflower
Sesame
Pumpkin
Peanut butter
Almond butter
Walnut butter
Legumes (beans, peas, lentils)
Bean dip
Omega 3 fish oil (lemon)
Protein bars


Complex Carb’s: Whole Wheat – all
Whole wheat Bagel
English muffin
Toast
Pita
Tortillas
Crackers
Rye Crisps
Pasta
Rice
Rice Cakes
Crispbread
Bread sticks
Granola
Granola bars
Oatmeal
Cereal (choose one with 3 or more grams of fiber per serving)
Pretzels (no salt)

Fruit: All – fresh, frozen, or some cooked
Applesauce
Apples (any variety)
Banana
Grapes (try frozen)
Raspberries
Blackberries
Blueberries
Marion berries
Watermelon
Cantaloupe
Honeydew
Cranberries
Strawberries
Olives
Mangoes
Apricots
Raisins
Dates
Peaches
Pears
Kiwi Papaya
Nectarines
Oranges
Pineapple
100% fruit juices

Veggies: All – fresh, frozen, or some cooked
Tomatoes
Cherry tomatoes
Peas
Carrots
Spinach
Beans
Lettuce (dk.green varieties)
Asparagus
Broccoli
Cauliflower
Beets
Onions
Edamame
Celery
Cucumbers
Pickles
Peppers
mini bell peppers
Salsa
Artichoke
Alfalfa sprouts
Brussels sprouts
Cabbage
Peppers
Mushrooms
Garlic
Ginger
Rhubarb
Corn
Spinach
Squash
Potatoes, yams
100% vegetable juices

A few other Ideas:

• Crush banana’s and mix with peanut butter. Add to whole wheat toast/muffin/bagel.
• Thread cubes of roasted deli turkey, cheddar cheese, grapes and dried apricots onto a wooden skewer.
• Add tomato sauce, cheese, veggies, lean meat atop pita or tortilla (mini-pizza).
• Asparagus wrapped in ham or turkey spread with cream cheese!
• Celery with peanut butter and raisins on the peanut butter
  tuna & rye crisps with fruit
• Whole wheat mini pita w/cottage cheese sprinkled w/paprika
• Whole wheat mini pita w/black beans diced tomatoes
• Cottage cheese topped w/cantaloupe and flax seed
• Smoothies w/tofu and berries
• Cucumber, sliced tomato, slice of avocado wrapped in romaine lettuce leaf (can add seasoning and low fat sour cream or non fat yogurt)
• cup of soup (not to be confused with cup of noodles....this is mostly all chicken broth with little bit of noodle and chicken that you make in a coffee mug) and some broccoli and cauliflower cutlets
• Black bean corn salsa rolled into a small whole grain tortilla
• Berry Medley - 1/2 cup blueberries, 1/2 cup raspberries, 6 strawberries
• Whole wheat cracker, 1-turkey pepperoni or 1/4 deli slice of turkey or chicken, slice of Roma tomato, 1-inch piece of cheese