Achieving Your Wellness Goals All levels of wellness, from illness recovery to performance levels, require awareness of what goes into your body. You can decide which are helpful to you. Whether beginning or continuing your own wellness approach 1) Define your goals: increased energy, weight loss, toning, maintenance, recovery from illness or injury 2) Ask yourself why you want to make this lifestyle change: enjoy life with family and friends, better quality of life, longer life. 3) Develop a plan to achieve overall goals by setting smaller objectives that can be measured. These can be done through formal assessment of percentage of body fat or just an estimate using weight or clothes size. Remember, as you become more active, you may gain weight on a scale, but reduce in size. Below is a chart to show how % of body fat effects health levels. The goal is to take your health risk down a level. HEALTH RISK CHART Female Health Level AT RISK Male Body Fat % >25% Health Level AT RISK MODERATE 20-25% FIT 16-19% FIT PERFORMANCE 15% PERFORMANCE MODERATE Body Fat % >16% 12-16% 8-11% 7% SERIOUS HEALTH RISK Body fat too high health risks: fatigue, diabetes, high blood pressure, high cholesterol, slow metabolism, hormone imbalance, cancer MODERATE RISK Healthier body fat percentage Need to lose 10-20 pounds to decrease risk FIT Toned body Good place to be, lower risk of chronic disease Goal to stay or push for Performance PERFORMANCE Elite body fat level, speed/ endurance athletes with monitoring of nutrition Too low body fat becomes unhealthy and effects hormone production and strength Continue to focus on maintaining and skill development with sport
Guideline for developing your Wellness Plan Initial goal induction phase (30 days) goals should help you achieve: 10-20 pound weight loss Drop 5-10% in body fat Lose 2-4 inches in measurements Once you hit the weight where your body seems to set, every 2 weeks you should achieve: 2-4 pound weight loss Drop 1-2 % body fat Lose.5-1 inches in measurements Continue on PHASE 2 until you meet your final goal. Then, enter MAINTAINANCE LIFESTYLE. From here you may re-enter PHASE 1 or 2 as needed to obtain new health goals as desired. INDUCTION PHASE: 30 days 1. Detoxify the body 2. Mobilize deep fat stores 3. Increase the Metabolism 4. Stabilize blood sugars 5. Retrain the palate OVERVIEW: Eat Low Glycemic Index (GI) foods to keep blood sugars steady and insulin low (Prevents fat storage). H20- Drink 1 2 body weight in ounces sipped throughout the day. H2O is vital to weight loss. Use filtered (i.e. Brita filter) to take out unneeded fluoride and other chemicals. Veggies (see list): Steamed or raw, avoid over cooking Healthy Lean Meats (see list): (organic if possible) Eggs: (egg whites only during induction phase) Can also use Egg Beaters. No Stimulants: (will increase carb absorption of foods and increase insulin resistance) No caffeinated Tea, coffee, chocolate No Cigarettes No Processed or packaged foods: approved protein bars are acceptable No Fast foods: (quality food ordered out acceptable if meets meal plan guidelines) No Dairy: Dairy is an inflammatory food, and has a high animal hormone content Decreases your thyroid hormone and slows metabolism leading to weight gain No sugar, artificial sweeteners or products containing them: Stevia in moderation is ok, but do not over sweeten food as the goal is to decrease sweet cravings and retrain the taste palate to less sweet food Studies show drinking artificial sweeten drinks leads to weight gain NOT loss No Fruit juices or soda (eat whole fruits instead) No Alcohol Slows metabolism and has nutrition void calories Organic when you can: Meats (added hormones and high Omega 6 fats make weight loss difficult)
Fruits and veggies that you eat with a skin (i.e. apples, grapes, berries) contain herbicides and pesticides on skin can t be washed off and affect health and weight Phase 1 Meal Plan Pick from the table of acceptable foods in the quantities listed below. The portion sizes of the foods are listed in the table of acceptable foods. Be creative with using spices and herbs during meat and veggie preparation. Make salads often and create dressings with vinegar and olive oil (1tsp.) seasoned with mustard, garlic or whatever excites you. Breakfast Fiber- 15 grams prior to meal FILTERED Water Choose: 1 Protein 2 Fruits 1 Good Fat or Nut 10 AM Snack FILTERED Water Protein shake (mixed in cold water) 1 Fruit Lunch: Water 1 Protein 2 Veggies 1 Fruit 1 Good Fat or Nut 3PM Snack Water 1/2 Apple 1 Good Fat or Nut Dinner: Water Fiber- 15 grams prior to meal 1 Protein 2-3 Veggies 1 Good Fat or Nut Bedtime snack: within an hour of going to sleep (if not hungry have protein and fat only, no CHO) Protein Shake or 1 Protein 1 2 Fruit or 1 Veggie
1 2 Good Fat or few Nuts Phase 2: follow this plan until you meet your weight loss and health goals. Majority of CHO still from fruits and veggies to obtain needed nutrition, and can add back limited amounts of the following foods: 1 Whole grain serving from the following list in the breakfast or lunch meal: Quinoa Pearled Barley Bulgar Brown Rice Steel Cut Oats (nothing instant) Breads: 1 serving acceptable a day for breakfast or lunch (not dinner) If not losing weight at acceptable rate, stop this first Must be whole grain (Ezekiel bread is best type) If you are working out, you can add an additional whole grain serving prior to a workout. Add only if you need the energy to do an effective workout, otherwise use a fruit serving prior to your workout. Or 1 Legume (Beans/Peanuts/Peas) Or 1 Starchy Veggies Protein (can add the following to protein choices) Plain Greek Yogurt-mix fruit if needed Cottage Cheese (1%-2% fat ok) Eggs (organic vs free range)-1 a day Rice or Almond milk (1 serving)
Phase 1 allowed foods Protein Fruits Veggies Nuts (good fats) Oils (good fats) 3-4 oz. servings (trimmed of visible fat) Lean beef Flank steak Top sirloin steak Extra-lean hamburger (no more than 7% fat, extra fat drained off) London broil Chuck steak Lean veal Lean pork Pork loin Pork chops Chicken breast Turkey breast Game hen breasts Fish Shell Fish Egg Whites Apple 1 Apricot 2 Avocado 1 Banana 1 2 Blackberries 3 4 c Blueberries 1/2 c Boysenberries 3 4 Cantaloupe 11 4 c Cherries 12 Cranberries 1 c Gooseberries 1 c Grapefruit 1 2 Grapes 12 Guava 1/2 Melon 1 1 4 cup Kiwi 1 Lemon 3 Lime 2 Lychee 3 Mango 1 2 small Nectarine 1 Orange 1 Papaya 1 cup Passion fruit 3 Peaches 1 Pears 1 2 large Persimmon 1 Pineapple 3 4 cup Plums 2 Pomegranate 1 2 Raspberries 1 cup Rhubarb 7 stalks Star fruit 1 1 2 c Strawberries 1 1 4 c Tangerine 2 Watermelon 11 4 c Artichoke Asparagus Beet greens Beets Bell peppers Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Collards Cucumber Dandelion Eggplant Endive Green onions Kale Kohlrabi Lettuce Mushrooms Mustard greens Onions Parsley Parsnip Peppers (all kinds) Pumpkin Purslane Radish Rutabaga Seaweed Spinach Squash (all kinds) Swiss chard Tomatillos Tomato (actually a fruit but most people think of it as a vegetable) Turnip greens Turnips Watercress 1 oz. servings Unsalted (Limit nuts to 4 ounces or less for weight loss and Phase 1) Almonds Brazil nuts Cashews Chestnuts Hazelnuts (filberts) Macadamia nuts Pecans Pine nuts Pistachios Pumpkin seeds Sesame seeds Sunflower seeds Walnuts NO peanuts In moderation-4 tablespoons or less a day for weight loss (Use in salad dressings and cooking as needed) Olive Avocado Walnut Flaxseed Canola
Phase 1 foods to avoid Dairy Grains Legumes Starchy veggies Butter Cheese Cream Cream cheese Dairy spreads Frozen yogurt Ice cream Ice milk Low-fat milk Nonfat creamer Powdered milk Skim milk Sour Cream Whole milk Yogurt Barley (barley soup, barley bread, and all processed foods made with barley) Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup) Millet Oats (steel-cut oats, rolled oats, and all processed foods made with oats) Rice (brown rice, white rice, top ramen, rice noodles, basmati rice, rice cakes, Rice flour (all processed foods made with rice) Rye (rye bread, rye crackers, and all processed foods made with rye) Sorghum Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour) Wild rice Amaranth Buckwheat Quinoa All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans) Black-eyed peas Chickpeas Lentils Peas Miso Peanut butter Peanuts Snow peas Sugar snap peas Soybeans and all soybean products, including tofu Starchy tubers Cassava root Manioc Potatoes and all potato products (French fries, potato chips, etc.) Sweet potatoes Tapioca pudding Yams
Phase 1 foods to avoid cont d Salty foods Fatty meats Soft drinks/ juice Sweets Almost all commercial salad dressings and condiments Bacon Cheese Deli meats Frankfurters Ham Hot dogs Ketchup Olives Pickled foods Pork rinds Processed meats Salami Salted nuts Salted spices Sausages Smoked, dried, and salted fish and meat Virtually all canned meats and fish (unless they are unsalted or unless you soak and drain them) Bacon Beef ribs Chicken and turkey legs Chicken and turkey skin Chicken and turkey thighs and wings Fatty beef roasts Fatty cuts of beef Fatty ground beef Fatty pork chops Fatty pork roasts Lamb chops Lamb roasts Leg of lamb Pork ribs Pork sausage T-bone steaks All processed snacks All sugary soft drinks Canned, bottled, and freshly squeezed fruit drinks which lack the fiber of fresh fruit and have a much higher glycemic index Candy Honey Sugars Unlimited foods and condiments for taste Vinegar (plain without sugar) Mustard Herbs: Basil: A popular herb used mostly in Italian cooking. Use this herb with chicken and fish recipes. It also works great in many light salads and pesto. Rosemary: This gives your food a slightly bitter taste, but it is great with soups, sauces, vegetables and even broiled steaks. Mint: This herb is a member of the genus member, the same as peppermint and spearmint. You generally hear it being used in tea but it is a great culinary herb. It can be used in stews, soups, and fish and meat sauces. Oregano: This herb is also a member of the mint family whose dried leaves give a wonderful flavor to food. It can be used fresh or dried and is a great addition to meats, sauces, gravies, soups, salads, chilli beans and fish. Bay leaves: These herbs have a woody flavor with a hint of mint that can be used in stews, vegetables, meats, chicken and other poultry. One thing to remember is when cooking with these herbs, always remember to take out the leaves before you serve your food. Parsley: These leaves can be used fresh or dry and are popular with fish and meat sauces, vegetables, soups, and regular meat and fish meals.
Sage: These leaves are often used dry in meat stuffing, baked fish, meats, sauces. Not only that, they usually come in rubbed or ground form for better application. Chives: These bright green leaves have an onion flavor and are sometimes used as substitutes to onions. They work best in cooked vegetables, stews, broths, omelets, salads, and scrambled eggs. SPICES: Curry Powder: This is actually a combination of many spices all ground into powder, but it is still a tasty ingredient that is necessity in many east Indian cuisine and some Southeast Asian Recipes. Chili Powder: Another combination of herbs and spices ground into powder. As you may have already guessed, it is a vital ingredient to preparing chili. This flavorful spice is at its best with it is when heated before eating. Paprika: This spice comes from sweet red pepper from pods that are dried and ground before the core and seeds are removed. Very popular in Hungarian and Spanish cooking, it can also be used tomato juice, tomato catsup, chicken, fish, and meats. Ginger: One of the most popular spices used, it is available in both fresh and dried forms with the dried form being more spicy and flavorful and the fresh form more subtle. Used in numerous foods, this spice is also popular in beverages, biscuits, cakes and fish sauces. Anise: This sweet flavor spice is often used in Asian dishes. Whether whole or ground, it is also popularly used in desserts such as cookies, spice cakes, fruits and others. Cinnamon: This unique spice is used in sweet dishes, cakes and cookies. Cassia: Often called the Chinese cinnamon, this spice is best used as a combination for other spices such as nutmeg, and cloves for seasoning mincemeat, meat dishes, curries, and even deserts and cakes. Nutmeg: This spice comes from an evergreen tree which produces a fruit with a seed that is nutmeg. It is usually used ground for sweet foods but also works very well with vegetables, sweet potatoes, spinach and meats. Mustard (Seeds): Whole mustard seeds are used for pungency to many foods including pickles, salads, and meats. Powdered mustard can be used for roast beef, gravies, sauces, and mustard pickles. Also remember when making a paste with the powdered mustard, be sure to use it in your food immediately. Pepper: These can be used in virtually all dishes depending on your personal preference. They can be bought as whole peppercorns ground, or cracked. Make your own ketchup: 4 oz. tomato puree (can use 4 whole tomatoes and add all ingredients to a blender) 2-8 tbsp. vinegar Garlic powder Onion powder Combine all ingredients in a small bowl, seasoning to taste. Mix thoroughly. Ketchup may be stored in a tightly covered container for a few days in the refrigerator.