Okay, so you've got the basic idea behind my "diet" plan. To be honest, I don't even count calories in the bottom three tiers of the pyramid anymore (but it has taken me a while to be able to eyeball a correct portion size). At this point, I am having so much fun on my plan, that I have actually put together a cookbook titled, You Are What You Eat: Everyday Healthy Recipes For All Walks of Life. Making this plan a way of life has lit a new fire in me, a passion for cooking. The cookbook has several sections targeting specific types of meal preparation, (low sodium, diabetic, heart healthy, healthy carbohydrate, low fat, weight management, meatless, and smart sweets). It is available for purchase. Please contact through email, haddadam23@uww.edu.
Let's clear up this portion distortion, what exactly is a serving?
A tennis ball = 1 serving of cooked rice or pasta
A deck of cards = 3 oz. steak, chicken, or pork
4 dice = 1.5 oz hard cheese
1 checkbook = 3 oz. fish fillet
1 shot glass = 2 Tbsp. salad dressing
1 die = 1 serving (1 Tbsp) butter or margarine
1 baseball = 1 cup of raw leafy veggies
1 light bulb = 1/2 cup veggies
1 cassette tape = 1 serving bread/grains
1 medium sized fist = 1 serving fruit
Alexis
Wednesday, February 23, 2011
Ladies and gentlemen, start your engines!
If you're reading this second post, chances are that you're looking to change your diet and lifestyle the fun way. Maybe you've tried every fad diet there is--the grapefruit diet, the Campbell's Soup diet, the South Beach Diet--only to find out firsthand, that the weight doesn't actually stay off. The problem with these diets, is they are so wacky, that they can't be maintained. You couldn't pay me to live off of grapefruit and coffee, a girl has needs! :)
That's why I searched and searched for a "diet plan" similar to the way that I live each day. After hours of research and comparisons, let's talk about The Biggest Loser Diet! This diet is smart, healthy, and form able. Like I've said before, this will change from a diet to a lifestyle. This diet gives you the basic idea, but allows you to make the choices. That's what I love about a regime like this. It's a calorie controlled, carbohydrate-modified, fat reduced, and high in lean protein. Each day you eat three meals and two snacks, so you never feel deprived. You can choose which ever foods you want, as long as they are whole and not processed (trust me, you'll never go back). Eating whole foods essentially allows you to eat more (whoo-hoo)! Processed items are low in nutrients and packed with calories and saturated fat (which contributes to heart disease, the number one killer in America).
The idea behind weight gain is simple, if you take in more calories than you burn, your weight goes up. If you burn more calories than you take in, you lose weight. A calorie is the amount of energy your body gets from that specific food. There are 3,500 calories in a pound of fat--so if you cut 500 calories from your regular consumption, you can lose a pound a week healthily. Get it? So now for the question, how many calories do you need each day to be successful on a plan like this? To find this out (if you weigh between 150lbs-300lbs) multiply your current weight times 7. If you weigh less than 150lbs use 150, if you weigh more than 300lbs use the top number 300.
To be able to meal plan on the Biggest Loser Diet, they developed a 4-3-2-1 pyramid. The base of the pyramid represents the fruits and vegetables in your diet (at least 4 servings each day). The next tier represents protein foods (3 servings daily). The third tier is for whole grains (2 servings daily) and the top tier represents extras (200 calories). Simple enough!
Fruits and vegetables should be the staple of any diet, they should be incorporated into every meal and the first go to snack. These items are fat free, low sodium, filling, and provide the essential nutrients that can prevent disease. Protein is an essential nutrient that we must obtain everyday, as it leaves the body via our renal system. 3 servings each day, with a healthy balance of animal and plant protein is ideal. Protein is not only found in animal products, it's found in legumes, nuts, and seeds.
Now for the dreaded carbohydrate discussion, not on my behalf. I have a new found love for carbohydrates and the things they have done for my midsection. "Fat burns in the flame of carbohydrate," a quote by Dr. Ann Wertz Garvin, that I've lived by since my sophomore of college (yes, the 20 lb year). Cutting out carbohydrates is the last thing you want to do when looking to slim down. The right kind of carbs are key. Complex carbohydrates are found in whole grain products like fruits and vegetables, cereals, breads, and pastas. I looove pasta, and haven't had to cut out any. Switch to whole grain for more reasons than one!
As far as drinks go, water. Lots and lots of water. 6-8 glasses each day actually (like you've never heard that one before). Coffee and tea are also great options. If you drink diet soda, wean yourself down to one or two a day. If you're drinking that much soda, you're probably depriving your body of nutrients it could be getting from a better beverage choice. Ya know? Switch out one diet soda each day out with a Propel Fitness Water, at 10 calories per package, gimme some.
Last but not least, alcohol. I'd be lying if I said I didn't enjoy a drink every once in a while. Alcohol is limited on this route, but not forbidden. Remember it's goes in the "extras" tier of the pyramid, which only allows 200 calories each day. Alcohol does have calories, but gives us little to no nutrients. It's thought that it might hinder the body's ability to burn fat. Alcohol also lowers inhibitions and stimulates your appetite, a horrible combination. Is it worth making a bad decision your going to sweat over later? Not so much.
Enjoy a glass of antioxidant loaded red wine before bed, but only one :)
Alexis
That's why I searched and searched for a "diet plan" similar to the way that I live each day. After hours of research and comparisons, let's talk about The Biggest Loser Diet! This diet is smart, healthy, and form able. Like I've said before, this will change from a diet to a lifestyle. This diet gives you the basic idea, but allows you to make the choices. That's what I love about a regime like this. It's a calorie controlled, carbohydrate-modified, fat reduced, and high in lean protein. Each day you eat three meals and two snacks, so you never feel deprived. You can choose which ever foods you want, as long as they are whole and not processed (trust me, you'll never go back). Eating whole foods essentially allows you to eat more (whoo-hoo)! Processed items are low in nutrients and packed with calories and saturated fat (which contributes to heart disease, the number one killer in America).
The idea behind weight gain is simple, if you take in more calories than you burn, your weight goes up. If you burn more calories than you take in, you lose weight. A calorie is the amount of energy your body gets from that specific food. There are 3,500 calories in a pound of fat--so if you cut 500 calories from your regular consumption, you can lose a pound a week healthily. Get it? So now for the question, how many calories do you need each day to be successful on a plan like this? To find this out (if you weigh between 150lbs-300lbs) multiply your current weight times 7. If you weigh less than 150lbs use 150, if you weigh more than 300lbs use the top number 300.
To be able to meal plan on the Biggest Loser Diet, they developed a 4-3-2-1 pyramid. The base of the pyramid represents the fruits and vegetables in your diet (at least 4 servings each day). The next tier represents protein foods (3 servings daily). The third tier is for whole grains (2 servings daily) and the top tier represents extras (200 calories). Simple enough!
Fruits and vegetables should be the staple of any diet, they should be incorporated into every meal and the first go to snack. These items are fat free, low sodium, filling, and provide the essential nutrients that can prevent disease. Protein is an essential nutrient that we must obtain everyday, as it leaves the body via our renal system. 3 servings each day, with a healthy balance of animal and plant protein is ideal. Protein is not only found in animal products, it's found in legumes, nuts, and seeds.
Now for the dreaded carbohydrate discussion, not on my behalf. I have a new found love for carbohydrates and the things they have done for my midsection. "Fat burns in the flame of carbohydrate," a quote by Dr. Ann Wertz Garvin, that I've lived by since my sophomore of college (yes, the 20 lb year). Cutting out carbohydrates is the last thing you want to do when looking to slim down. The right kind of carbs are key. Complex carbohydrates are found in whole grain products like fruits and vegetables, cereals, breads, and pastas. I looove pasta, and haven't had to cut out any. Switch to whole grain for more reasons than one!
As far as drinks go, water. Lots and lots of water. 6-8 glasses each day actually (like you've never heard that one before). Coffee and tea are also great options. If you drink diet soda, wean yourself down to one or two a day. If you're drinking that much soda, you're probably depriving your body of nutrients it could be getting from a better beverage choice. Ya know? Switch out one diet soda each day out with a Propel Fitness Water, at 10 calories per package, gimme some.
Last but not least, alcohol. I'd be lying if I said I didn't enjoy a drink every once in a while. Alcohol is limited on this route, but not forbidden. Remember it's goes in the "extras" tier of the pyramid, which only allows 200 calories each day. Alcohol does have calories, but gives us little to no nutrients. It's thought that it might hinder the body's ability to burn fat. Alcohol also lowers inhibitions and stimulates your appetite, a horrible combination. Is it worth making a bad decision your going to sweat over later? Not so much.
Enjoy a glass of antioxidant loaded red wine before bed, but only one :)
Alexis
Here we go!
Does anything ever taste as good as thin feels? Think about it. When we're having a "skinny" day, we feel unstoppable. It's like with all of the work and will power it's taken to get this far, we've made progress! It feels so good. Do you ever feel unstoppable after you defeat your super-gigantomic combo meal from who knows where? Nope, just unstoppable bloating.
These days, it's was always fluctuation between 5 pounds. Weight is gone, next thing you know the weight is back on. It's so frustrating. Always up and down, up and down. It's hard to ignore those sugar cravings, you don't have time to work out, and you love going out to eat with friends. It's the story of my life, sound familiar to yours?
Here's the difference, I'm a health educator. It's my job to educate you on current topics in health and wellness; from now on I am your resource. Your go to girl with questions, post ideas, or anything for that matter. Nothing is too far out of the box for me, bring it on. I'm just your average, unemployed, college educated, 21 year old. I have a horrible sweet tooth and a bottomless appetite. I hate running, so I walk uphill. I love to climb stairs, it does wonders for my glutes. Behind my OCD tendencies and workout routines, there's a method to my madness. Not only am I fit and healthy, my job is great. I get to show and prove to you, how challenging but fun it is to live a healthy lifestyle. I'm doing the best I can for my body everyday. It's the small changes that make a big difference!
As a college junior, working hard to shed some of the sophomore 20 I gained (yes, I'll admit it) I became really tired of telling myself that in order to justify what I've just eaten I needed to burn that many calories, or hold out on a meal the next day. I became obsessed and literally kept track of calorie intake and expenditure (all the way up to calories burned during a typical tooth brushing session) and let me tell you, it was exhausting!
I wasn't always a fitness fiend and health guru, just an athlete expected to follow guidelines and set my body up for success. Little did I know, these guidelines would become a way of life (minus my adventure off the track sophomore year--oops). I had always wanted to be a doctor and educate, but after miserably failing in the chemistry department, I knew I couldn't be a surgeon like I'd planned. I switched my major to the exercise science side of medicine, and loved every minute of it.
My biggest passion is nutrition. Everything we eat and drink affects how our bodies function, so the connection between diet and health is obvious. Everyday, we need a daily intake of a wide range of nutrients. Many of these nutrients not only help with essential body functions, they help prevent quite a few diseases. Eating right makes you feel great, and has been known to contribute to picking up other healthy lifestyle behaviors. Take a look at your lifestyle and let's take the first step toward optimizing your health.
Alexis
First non-intro post, coming soon!
These days, it's was always fluctuation between 5 pounds. Weight is gone, next thing you know the weight is back on. It's so frustrating. Always up and down, up and down. It's hard to ignore those sugar cravings, you don't have time to work out, and you love going out to eat with friends. It's the story of my life, sound familiar to yours?
Here's the difference, I'm a health educator. It's my job to educate you on current topics in health and wellness; from now on I am your resource. Your go to girl with questions, post ideas, or anything for that matter. Nothing is too far out of the box for me, bring it on. I'm just your average, unemployed, college educated, 21 year old. I have a horrible sweet tooth and a bottomless appetite. I hate running, so I walk uphill. I love to climb stairs, it does wonders for my glutes. Behind my OCD tendencies and workout routines, there's a method to my madness. Not only am I fit and healthy, my job is great. I get to show and prove to you, how challenging but fun it is to live a healthy lifestyle. I'm doing the best I can for my body everyday. It's the small changes that make a big difference!
As a college junior, working hard to shed some of the sophomore 20 I gained (yes, I'll admit it) I became really tired of telling myself that in order to justify what I've just eaten I needed to burn that many calories, or hold out on a meal the next day. I became obsessed and literally kept track of calorie intake and expenditure (all the way up to calories burned during a typical tooth brushing session) and let me tell you, it was exhausting!
I wasn't always a fitness fiend and health guru, just an athlete expected to follow guidelines and set my body up for success. Little did I know, these guidelines would become a way of life (minus my adventure off the track sophomore year--oops). I had always wanted to be a doctor and educate, but after miserably failing in the chemistry department, I knew I couldn't be a surgeon like I'd planned. I switched my major to the exercise science side of medicine, and loved every minute of it.
My biggest passion is nutrition. Everything we eat and drink affects how our bodies function, so the connection between diet and health is obvious. Everyday, we need a daily intake of a wide range of nutrients. Many of these nutrients not only help with essential body functions, they help prevent quite a few diseases. Eating right makes you feel great, and has been known to contribute to picking up other healthy lifestyle behaviors. Take a look at your lifestyle and let's take the first step toward optimizing your health.
Alexis
First non-intro post, coming soon!
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