My Way of Life

This information has been distilled from the most up-to-date and trustworthy sources in diet, nutrition, and weight loss. It’s my personal, long-term way of life, not a diet. The program promotes a balanced approach in three key areas: attitude & behavior modification, proper nutrition, and physical activity.

First some basic principles:

When you eat is just as important as what you eat. Eat breakfast immediately when you wake up to jump-start your metabolism. Eat 3 meals and 2 snacks through-out the day. Do not eat anything for 3 hours before going to bed.
Drink pure water with every meal. Drink up to 6 glasses (8 oz.) of water per day. Do not drink soda, diet soda, flavored water, sports drinks, or fruit juice. Just drink water!!
Focus on what you can and should eat, rather than what you shouldn’t. There are thousands of delicious foods. Enjoy the diverse assortment of flavor, color, and smell of healthy foods. Learn to love these foods and adopt a positive attitude about your wealth of delicious choices.
Eat a variety of vegetables, fruits, whole grains, nuts, legumes (beans), eggs, and lean meats.
It is normally best to eat foods in their whole, natural state. Use natural ingredients to prepare your own meals. Processed foods are your biggest enemy. In general, if it has a label, it is probably not good. avoid foods that have the following ingredients on the label: sugar, corn syrup, high fructose corn syrup, hydrogenated or partially-hydrogenated oils (trans fats), white (enriched) flour, or artificial sweeteners.
Avoid processed foods that say “Low fat” and “fat free” on the label. They are generally nothing more than unhealthy ways for the food industry to make money. How much fat a food has is less important than what type of fat it contains. Eating more of the right kinds of fats can contribute to a reduced risk of heart disease. On the other hand, a low-fat or fat-free diet can contribute to weight gain plus increased cholesterol and heart disease levels. Focus instead on the KINDS of fat a food contains. Increase intake of mono-unsaturated fats (extra virgin olive oil, avocados, fish oils, etc.) and eliminate foods that contain the bad fats: saturated, trans-fats, etc. (butter, shortening, cakes, cookies, crackers, margarine, etc.)
Remove anything from your home that you shouldn’t be eating. It is too much of a temptation to cheat. Remember, this is not a diet; it is a way of life so you need to be able to do it over the long term.
Plan meals ahead and have emergency snacks on hand. It is important to not over eat. On the other hand, do not let yourself become hungry. Learn to recognize when you feel full (not stuffed) and stop eating then.
Get 30 minutes of aerobic exercise 5 times a week. Add weight training to build muscle and burn more fat (5 times a week). Take every opportunity to move your body while doing everyday activities. Take the stairs, walk, clean, work in the yard, etc.
Report to a mentor or loved one each week. Do not weight yourself for 6 weeks after starting your new way of life. After that, report your your weight and waist measurements (be sure to weigh yourself under the same circumstances each time for a more accurate reading). For the first 2 weeks, write down everything that you eat.

I. Attitudes & Behaviors

Believe that you can do it. Visualize yourself feeling better, abounding in energy and living at your proper weight. Determine to not give up, no matter what.
Don’t obsess about the scale. You will build muscle before you lose weight, which could even raise your weight a little.
Remember, there is a 2-4 week lag time before your behaviors are reflected in your weight, size, etc. What you do today may not show up for a while, but it will eventually catch up to you (for better or for worse).
Focus on what you can and should eat, rather than what you shouldn’t. There are thousands of delicious foods. Enjoy the diverse assortment of flavor, color, and smell of healthy foods. Learn to love these foods and adopt a positive attitude about your wealth of delicious choices.

II. Food (Please select these items from the food list below)

Breakfast: 1-2 protein 1 fruit 1 carb
Morning Snack: 1 protein 1 fruit 1 or more vegetables
Lunch: 1 protein 1 carb 1 or more vegetables Multi-Vitamin
Afternoon Snack: 1 protein 1 fruit 1 or more vegetables
Dinner: 1 protein 1 carb 1 or more vegetables (Brush your teeth after dinner. This not only gives you a sweet taste, it helps you to avoid eating anything else before bed.)

III. Exercise

Spend 30 minutes, 5 times a week, doing aerobic exercise: Walking, climbing stairs, hiking, jogging, dancing, etc (try to keep your heart rate above 120)
Weight Training – also 5 times a week (you can do aerobic exercises before or after) Follow a guided program.

Food List

Vegetables

Asparagus
Bell Peppers (green or red)
Broccoli Cabbage
Carrots
Cauliflower
Celery
Chinese cabbage
Collard Greens Cucumber
Eggplant
Green Beans (fresh or frozen)
Leeks
Lettuce (all kinds)
Mixed Vegetables (frozen)
Mushrooms
Onions Radishes
Rutabagas Spinach
Sprouts
Tomatoes
Tomato Sauce
Turnips
Yellow Squash
Zucchini Squash

Protein

Milk (Skim) or Soy Milk (1 cup)
Cottage Cheese – low fat (1 cup)
Mozzarella Cheese (2-3 slices)
Yogurt, plain low-fat (1 cup)
Egg (1) Turkey (4 oz) Chicken (4 oz)
Tuna – water packed (4 oz)
Salmon (4 oz)
Beef Lean (4 oz)
Legumes [beans] (½ cup)
Tofu (½ cup)
Cream Cheese – low fat (2 Tbsp)
Parmesan Cheese (2 Tbsp)
Almonds – Raw (½ cup) Walnuts – Raw (½ cup)

Fruit

Apple (1)
Apricots (4 large)
Avocado (1)
Banana (1)
Berries – any kind (1 cup)
Cantaloupe (½)
Cherries (15)
Grapefruit (1 small)
Grapes – red or green (20)
Honeydew Melon (¼)
Kiwi (1 large)
Lemon (1)
Mango (1 small)
Nectarine (1 large)
Orange (1 large)
Peach (1 large)
Pear (1)
Pineapple (½ cup)
Plums (2)
Prunes (½ cup)
Raisins (½ cup)
Strawberries (1½ cups)
Tangerines (2)
Watermelon (1½ cups)

Carbs

Whole Wheat Bread or toast (2 slices)
Whole Wheat Bagel (½)
Rice Cakes (4)
40% Bran or Shredded Wheat Cereal (1 cup)
Oatmeal or Cream of Wheat cooked (1 cup)
Sweet Potato – baked (medium sized)
Corn (1 cup)
Legumes [beans] (½ cup)
Peas (1 cup)
Whole Grain Pasta (1 cup)
Brown Rice – cooked (1 cup)
Whole Wheat Tortilla (1)
Acorn Squash (winter) (1 cup)
Popcorn (air popped)
2 cups Wheat Pancakes (3-4)
Multi-grain muffins (1)

Condiments / Spices (These are to be used to add flavor and variety to your meals.)

Garlic
Onions
Basil
Chives
Oregano
Rosemary
Cilantro
Ginger
Curry Spice
Garlic/Herb spice
Tomato Sauce
Salsa Soy Sauce
Extra Virgin Olive Oil (no more than 2-3 Tbsp/day)
Chicken Bullion (no more than 2 tsp/day)
Honey or Real Maple Syrup (no more than 3 Tbsp/day)
Lime
Pam
Baking powder
Yeast
Wheat gluten
Spices

NOTE: This information contains general guidelines to promote a healthy way of life and is not a substitute for medical advice from your physician. You should consult your doctor before starting any modified eating plan or exercise program.