10pound Slimdown Meal Plan 1m414a

PRESENTS POUND

WITH

CHRIS FREYTAG

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.

MEAL GUIDELINES 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.

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 Clean eating is choosing foods that come from plants, animals or trees. The closer to the food’s natural state the better!

ELIMINATE

ADD

preservatives

fresh fruits

additives

vegetables

processed sugars

legumes

general junk food

whole grains low-fat dairy lean meats fish or poultry

Clean eating also means that you try to get a variety of foods into each meal:

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, buttery mashed potatoes with gravy

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some protein

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some grains

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some fruit or vegetables

Aim to eat a variety of meals each week. Many people find themselves eating the same things for lunch and dinner over and over again, because it’s easy.

You have the right, as a restaurant customer, 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. As anyone who has ever spent five minutes on a diet can tell you, the best way to create a craving out of thin air is to declare that a food like chocolate or bread is forbidden. (This doesn’t work on broccoli or tofu—I don’t know why. It just doesn’t.)

Clean eating at holiday gathering is about making small, satisfying exceptions to the rules. It’s better to eat a small scoop of stuffing or a little sliver of pie than to feel deprived and left out.

Fuel Your Body Your body needs three kinds of nutrients to function well:

Start by: •

Eating food that’s free of heavy sauces and sweeteners

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Eating fruit rather than juice

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Eating five servings of fruit and vegetables a day

Clean Eating Ideas: •

Buy fresh produce at the supermarket—and then actually use it!

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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

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Protein

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Carbohydrates

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Fats

We’ll focus on these primary nutrients, rather than getting into specifics about vitamins and minerals, because the “big three” are the nutrients that concern most dieters—and diet designers. Some diet fads blame weight gain on fat consumption or carbohydrate consumption. This is misleading. If you take in too many calories—regardless of whether they’re fat calories, carbohydrate calories, or protein calories—the result is always the same: you’ll gain weight. To figure out how much protein, fat, and carbohydrate is contained in the foods you eat, check the nutrition facts box on the package or label.

Quick Tip: For foods that don’t come with labels, go online to any one of the many sites that list every food and its nutritional information.

Protein Is Your Body’s Building Material Your body needs protein to build and repair muscle, bone, and cartilage. Your body can’t store protein for the long term so you need to consume protein in your diet every day.

Foods rich in protein include: •

Meats

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Poultry

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Fish

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Dairy products

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Eggs

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Nuts

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Legumes (examples: soybeans and kidney beans)

Protein contains four calories per gram. I advise my clients to consume between 0.5 and 0.8 grams of protein per pound of body weight per day. Aim for 0.8 grams per pound per day if you are consistency strength training; otherwise 0.5 grams per pound is plenty.

Where Are They Hiding Anyway? Sugars—found in soft drinks, candies, and sweetened baked goods like cake and cookies—also rush to the bloodstream quickly, providing fast energy that disappears quickly. Complex carbohydrates enter the bloodstream more slowly, creating less dramatic surges in your blood sugar.

FYI: The typical American pantry is filled with refined carbohydrate foods, such as white flour breads and crackers, which are high on the glycemic index. This means that they cause a rapid rise in blood sugar. Your body responds by releasing a lot of insulin, a hormone secreted by the pancreas. The insulin causes your blood sugar to plummet, which makes you hungry again. These dramatic ups and downs affect your energy, your mood, and your waistline.

Do the Math Like protein, carbohydrates contain four calories per gram. If you consume 2,000 calories per day (a figure that is considered sufficient for an average, healthy, active woman who is not trying to lose weight) you need about 300 grams of carbohydrates.

Picture This: For example, 130-pound woman should try to eat approximately 65-104 grams of protein per day give or take.

Carbohydrates Are Your Body’s Immediate Energy Supply

Fiber Foods rich in complex carbohydrates are also more likely to be rich in fiber. Fiber isn’t a nutrient but it is a necessary part of your diet. Fiber is the indigestible plant material contained in edible grains and vegetables.

Fiber works hard for your body! They come in two varieties: simple carbohydrates (sugars) and complex carbohydrates. Carbohydrates are broken down into sugars in your small intestine so that they can be used to fuel your muscles, nerves, and brain. Go for the complex carbohydrates from grains and starchy vegetables. AVOID sugars!

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It makes food more satisfying because it takes up space, helping you to feel full faster

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It slows digestion, which delays the onset of hunger pangs

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It helps to sweep waste through your body

Whole grains, vegetables, fruits, and legumes are packed with fiber.

: Twenty-five grams of fiber per day is the standard for healthy digestion and absorbs up to 200 calories. If you’re adding fiber to your diet, do so gradually to give your body time to adjust.

Fat The Skinny on Fat: •

It’s your body’s long-term energy supply

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Contains nine calories per gram (more calories than in carbohydrates or proteins)

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Makes you feel full and satisfied

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Your body needs fat to provide energy reserves

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Maintains body heat

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Protects you from injuring bones and muscles

Because fats are calorie dense, containing nine calories per gram, dieters frequently avoid them. But your body needs to get at least a little fat every day. A no-fat diet will leave you with dry skin, lifeless hair, and an insatiable craving for deep-fried anything. Some fats, in moderation, are actually very good for you. Saturated fats are animal fats like butter and beef fat that stay solid at room temperature. Risks: A diet rich in saturated fat could increase the risk of plaque buildup in your coronary arteries, which leads to heart disease.

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almonds

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nut butters

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avocados

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pumpkin seeds

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sunflower seeds

Transfats are Unsaturated fats and can be artificially processed to remain solid at room temperature. Makers of processed foods began using these fats in their products several decades ago to lengthen their shelf life. These man-made fats also help crackers stay crisp and add an appealing chewy texture to cookies and granola bars. Risks: Recent research, however, has revealed that these fats are even unhealthier than saturated fats. Diets high in hydrogenated and partially hydrogenated fats raise your bad (LDL) cholesterol level and deplete the good cholesterol (HDL) in your bloodstream, which protects you from heart disease. If an ingredient listing includes any vegetable oils that are hydrogenated or “partially hydrogenated,” you’re better off without it.

The Calorie equation: Calories in vs. Calories out At the end of the day, losing weight boils down to a very simple equation: calories in versus calories out. A little oversimplified, but it all comes down to basic arithmetic. •

If you consume 2,000 calories today and you burn 2,250, you are LOSING weight.

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If you eat 3,000 calories and you only burn 1,500, you are GAINING weight.

FYI: Doctors tell their patients that the harder the fat, the more it blocks up the arteries.

The Bottom Line:

Monounsaturated and polyunsaturated fats, such as most vegetable oils, are liquid at room temperature.

You need to create a calorie deficit to lost weight.

It’s not all bad news! These, in moderation, are some of the good-for-you fats:

Hormones, genetics, medications, and the many complex biochemical processes which are out of our control all figure in. BUT -You can control what you eat and what you burn through exercise, and at the end of the day it’s what makes a difference.

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olive

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canola oils

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peanuts

Picture This: Every extra pound on your body represents 3,500 calories you over-consumed. To lose that extra pound, you now have to create a 3,500-calorie deficit.

Getting Started: The best way to lose weight is to start consuming a little less calories and start moving your body a little more. (to lose one pound a week – deficit 500 calories a day, 7 days a week. That can be as easy as eating 250 less calories and exercising off 250 calories.)

Here’s How The 10 Pound Slimdown Meal Plan breaks out:

3-4 servings of vegetables: One serving = one cup of cooked veggies, 1/2 cup of tomato sauce or salsa, one cup of raw veggies, unlimited lettuce, or 1/2 cup vegetable juice 2-3 servings of fruit: One serving = One medium apple, pear, or banana; one cup berries, grapes, or sliced fruit; 1/2 cup juice 3-4 servings of grains, breads, and starches: One serving= One slice bread; one ounce cereal; 1/2 c. grains, potato, oatmeal or pasta; three cups popcorn, one handful of pretzels 2-3 servings of fats and condiments: One serving = Two teaspoons of oil, a small handful of nuts, 1/2 of a small avocado, 1 tbsp of peanut butter, two tablespoons of ketchup; you can use mustard and spices in abundance

YOUR GOAL:

Treats (Substitute one for a grain/starch serving)

1,600 calories a day Depending on how active you are you may need more calories.

These are a few ideas for special indulgences for happy occasions and times when you might be feeling deprived.

Basically, this is good, balanced nutrition with real foods and a heaping helping of common sense. You’ll be limiting your fats and the less desirable carbohydrate foods, and eating plenty of fruits and veggies, whole grains and low fat proteins. A mix of carbohydrates (about 45%), fat (about 25%) and protein (about 30%) Eat three healthy meals (about 400 calories each) and two snacks (200 calories each). I’ll leave the exact timing up to you, but try to eat about every three to four hours, so your blood sugar levels don’t dip too low (which can leave you starving and ready to pig out.)

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A six-ounce glass of wine

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A 12-ounce light beer

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1/2 c frozen yogurt or ice cream

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Dessert: if you must, split it with someone and only eat half!

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Three ginger snaps or one graham cracker sheet

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Three Hershey kisses or a small handful of chocolate chips for a chocolate fix

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One frozen fudge bar

Per Day Allowances 3-4 servings of proteins: One serving = 4oz or 1/2 cup of lean meat, seafood, chicken, turkey, pork tenderloin, tofu, soy, beans, or 2 eggs 2-3 servings of dairy: One Serving = 1 cup Low-fat or fat-free milk, 6 oz low-fat yogurt, 1oz cheese

Portion Control If you really wanted to get precise about portions, you could carry around a set of measuring cups and a kitchen scale so you can weigh and measure every bite. But you’re already equipped with a convenient food measurement device. You’re using it right now to hold this book. You can use your hand to estimate portion sizes pretty accurately.

Try it the next time you go out for lunch. You’ll be surprised to see just how much food you have on your hands! The size of your fist

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A medium fruit, one cup of rice or pasta

The size of your thumb

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One ounce of cheese

The tip of your thumb

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One teaspoon of butter, oil, or nut butter

The palm of your hand

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One serving of meat, poultry, or fish

One cupped handful

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One serving of cereal, chips, or pretzels

Dear Diary In my experience, 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. The people who succeed are the people who journal everything they eat. Many people don’t want to do a food diary because it takes too much time. 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, which is the most fattening kind of eating there is. Mindless eating is being surprised to discover that you’ve polished off an entire bag of pretzels while you were watching television. It’s “tasting” and nibbling while you’re cooking dinner. It’s eating the food that your kids didn’t finish because you don’t want to waste it. Just because you’re not paying attention doesn’t mean the calories don’t count. Keeping a food diary ensures that every bite you take is a bite you consciously choose to take. As part of the 10 Pound Slim Down Program, go to www.exercisetv.tv/slimdown to the plan today.

Food Diary

Recipes

Creamy Mexican Dip 1 cup Fat-Free Plain Greek Yogurt - drained

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

Pour Coffee, half-and-half, and Splenda into a blender. Blend until mixed. Add the ice and blend briefly (about 15 seconds) until ice is incorporated but pieces still remain. Pour into an 8-ounce glass and serve. Nutrition (per serving): 84.6 calories; 21% calories from fat; 1.7g total fat; 6.1mg cholesterol; 176.6mg sodium; 307.3mg potassium; 10.9g carbohydrates; 0.0g fiber; 6.1g sugar; 10.9g net carbs; 3.3g protein. 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.

1 Avocado - diced 1/4 cup Red Onion - chopped 2 Roma Tomatoes - diced 1/2 tsp Cumin Salt to taste (1 tsp max.) 1 Jalapeño Pepper- finely minced 1/4 cup Fresh Cilantro - chopped

To drain Greek yogurt - line a strainer or small colander with; cheesecloth, 2 layers of paper towels or 2 layers of coffee filters. Add the yogurt and suspend the strainer or colander over a large bowl. Let drain anywhere from 2 hours to overnight. The longer you drain, the thicker your yogurt will be. In a medium size bowl, stir together all ingredients. Refrigerate for at least 1 hour to combine flavors. Serve with vegetables or tortilla chips. Nutrition (per serving): 83.0 calories; 46% calories from fat; 4.6g total fat; 0.0mg cholesterol; 406.1mg sodium; 351.4mg potassium; 6.8g carbohydrates; 2.9g fiber; 2.7g sugar; 3.9g net carbs; 4.9g protein. Tip: You can adjust the heat with the amount of jalapeno you add to the dip! Greek yogurt is a lower calorie, more nutritious substitute to mayo in this recipe, while being especially rich, creamy, and delicious. It’s packed with protein and contains beneficial probiotics - bacteria that aid the gut by increasing numbers of helpful bacteria and inhibiting harmful bacteria.

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

Preheat oven to 250 degrees.

Individual Peach Crisp 1/4 cup Brown Sugar 1/4 cup Rolled Oats 1/2 tsp Cinnamon 1/4 tsp Nutmeg 2 Tbsp Butter - softened 2 Tbsp Pecans - chopped

In a large, clean bowl, beat egg whites with an electric mixer at medium speed until foamy. Add the cream of tartar and continue to mix until soft-peaks form.

Preheat oven to 350 degrees.

Slowly begin to add 3/4 cup of sugar. Continue mixing until stiff peaks form.

In a small bowl combine, brown sugar, oats, cinnamon, nutmeg, butter and pecans. Stir to combine.

Make six equal piles of meringue on a parchment-lined baking sheet. Using the back of the spoon, make indents in top of each meringue, they look like nests.

Wash peaches using a paper towel; gently rub the skin to remove the peach fuzz.

2 Peaches

Bake for 1 hour. Turn off the oven leaving the meringues inside. Let them sit in oven for 3 hours, or until dry.

Cut peaches in half; remove the stone in the center. Place each peach half; cut side up, in an oven safe custard dish.

Place sliced strawberries in a medium size bowl, sprinkle with 1/4 cup of sugar, let sit to create a juice. Stir occasionally.

Divide the oat topping equally between the peach halves. Sprinkle oat mixture on top.

Remove meringues from parchment paper and spoon sliced strawberries into the nests. Top with a dollop of Cool Whip. Nutrition (per serving): 204.0 calories; 14% calories from fat; 3.4g total fat; 0.5mg cholesterol; 55.3mg sodium; 121.6mg potassium; 41.4g carbohydrates; 0.5g fiber; 40.5g sugar; 40.9g net carbs; 3.3g protein. Servings: 6 Egg whites are pure protein. In recipes, experiment with substituting 2 egg whites in place of each whole egg to save on fat, calories, and cholesterol.

Bake for 45 minutes and serve. Nutrition (per serving: 181.8 calories; 43% calories from fat; 9.1g total fat; 15.3mg cholesterol; 46.4mg sodium; 227.9mg potassium; 25.7g carbohydrates; 2.3g fiber; 20.7g sugar; 23.4g net carbs; 1.8g protein. Juicy, sweet, and succulent peaches are a great source of beta-carotene, which gives them their peachy color and helps protect our eyes, heart, and other organs.

Black and Blue Smoothie 1 cup skim milk 1 scoop whey protein powder - 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. Blend on low speed until large pieces are broken up. Finish on high speed until well blended. Nutrition (per serving): 320.0 calories; 1% calories from fat; 0.7g total fat; 7.5mg cholesterol; 210.0mg sodium; 245.0mg potassium; 43.0g carbohydrates; 7.0g fiber; 33.5g sugar; 36.0g net carbs; 36.5g protein.

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. Blend on low speed until large pieces are broken up. Finish on high speed until well blended. Nutrition (per serving): 285.4 calories; 1% calories from fat; 0.7g total fat; 2.5mg cholesterol; 45.5mg sodium; 1017.1mg potassium; 69.1g carbohydrates; 4.6g fiber; 51.0g sugar; 64.5g net carbs; 5.7g protein.

Add Ingredients in the order listed above to smoothie cup. Blend on low speed until large pieces are broken up. Finish on high speed until well blended. Nutrition (per serving): 256.6 calories; 2% calories from fat; 1.0g total fat; 2.5mg cholesterol; 133.4mg sodium; 992.0mg potassium; 63.0g carbohydrates; 9.6g fiber; 33.7g sugar; 53.4g net carbs; 7.5g protein.

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 - Chocolate 3/4 cup Soy or Skim Milk

We all know that Popeye stayed strong eating a can of spinach, but he may not have realized he was also protecting himself against a host of health problems and diseases. Leafy green vegetables like spinach with its delicate texture and jade green color provides more nutrients than any other food. WOW – that’s impressive. Check it out: •

The amount of calcium in spinach helps strengthens bones.

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Vitamins A and C, fiber, folic acid, magnesium and other nutrients in spinach help control cancers such as colon, lung and breast cancers and protect against heart disease.

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The flavonoids in spinach help protect against age related memory loss and the luteolin helps to prevent cataracts and age related macular degeneration.

1/2 tsp Almond Extract 6 Ice Cubes 1 Tbsp Sliced Almonds

Blend ingredients together and enjoy! Servings: 1 Nutrition Facts Nutrition (per serving): 308.5 calories; 14% calories from fat; 5.4g total fat; 5.0mg cholesterol; 220.1mg sodium; 869.7mg potassium; 36.6g carbohydrates; 3.7g fiber; 25.7g sugar; 32.8g net carbs; 34.9g protein.

No wonder it’s been listed as a “Super Food”. So how can you get more into you and your family’s daily diet? Try my Green Machine Smoothie. It’s tropical, 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.)

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, nutritious, and deceivingly delicious!