A 12-week nutrition series for weight loss and optimal health Class 2: Balanced Eating for Better Metabolism
Class 2: Balanced Eating for Better Metabolism 2 The Nutrition 4 Weight Loss food plan is based on the new science of weight loss......not on calories. It s based on nutrients to: Increase metabolism, Control cravings, Increase energy and Support wellness. Balanced eating = protein + carbohydrate + a real fat every time you eat. Print and keep the Balanced Eating Guide handy; it s your new eating plan. Balanced eating is the best approach to permanent weight loss. Good Calories, Bad Calories Gary Taubes Real protein increases your metabolism by up to 30% for two hours every time you eat it. Real fats are essential for weight loss and feeling satisfied. Vegetable are the best carbohydrate choice for your metabolism.»» You will lose weight better by eating vegetable carbohydrates than by eating pasta or crackers. Water supports you metabolism, and we recommend drinking 8-10 glasses of water per day.»» Divide your weight by two and drink that much water daily. Skip the soda; even diet soda decreases metabolism. Do you have the habit of skipping meals? That not only slows your metabolism, but also sets you up for cravings. Make a commitment to eat at least 5 times/day for better energy and metabolism. FOCUS ON SUCCESS: The new food plan and the food journal give you the tools to have an organized effort to achieve your goals. Use the Magic Within Me Food Journal for self-awareness. You can plan your meals or track what you eat. People who keep a food journal are more successful losing weight. Not sure what to eat? Choose balanced meals and snacks from the Meal Planning Ideas. Resources for class 2: Balanced Eating Guide Meal Planning Ideas Magic within Me Food Journal Daily Food Plan for Women Daily Food Plan for Men
3 NOTE: Pages 3-4 are meant to be printed front to back and folded as a tri-fold. 2015 Nutritional Weight & Wellness, Inc.
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Class 2: Balanced Eating for Better Metabolism 5 Meal Planning Ideas 2 eggs, 1 cup green beans, 1 slice rye bread, 2 tsp. butter 2 oz. of smoked salmon, 1 cup sliced cucumbers and tomatoes, 2 Wasa crackers, 2 T. cream cheese 2 oz. chicken or turkey sausage, 1 cup broccoli, ½ cup sweet potato or yam, 2 tsp. olive oil Protein shake: 1 cup plain yogurt, 1 scoop whey protein powder, ½ cup strawberries, 2 T. coconut milk or 1 T. nut butter (Morning and Afternoon) 2 slices chemical-free deli turkey or ham, ½ avocado, 2 Wasa crackers 2 slices chemical-free deli turkey or ham, 2 T. cream cheese, 1 small fruit 2 oz. steak, ½ cup carrots, 6 olives 1-2 deviled eggs, 1 cup raw veggies ½ cup cottage cheese, ½ cup blueberries, 1 T. sunflower seeds 1 cup chili, 2 T. sour cream 1 protein bar 4-6 oz. steak, 2 cups broccoli, ½ small baked potato, 2 tsp. butter 5 oz. broiled salmon, 2 cups asparagus, carrots and snow peas, ½ cup brown rice, 2 tsp. olive oil 2 cup of chili, green salad, olive oil and vinegar dressing Chicken vegetable stew over ½ cup brown rice 2 cups of beef stew, 2 Wasa crackers with 2 T. almond butter Stir fry: 4 oz. chicken breast, broccoli, cauliflower, celery, green beans, carrots and water chestnuts, olive oil, with ½ cup brown rice BEDTIME ½ cup raspberries, 2 T. heavy cream ½ apple, 2 T. nut butter Celery, 2 T. cream cheese ½ pear sautéed in 1 tsp. butter, add 2 walnut halves and 1 T. cream ½ cup yogurt, ½ cup berries, 10 pecan halves 2 cups salad greens, ½ cup peas, 1 cup asparagus, ½ cup red pepper, ½ cup cherry tomatoes, ½ cup snow peas, 1 T. olive oil and balsamic vinegar, 6 olives and 4 oz. chicken breast Stuffed tomato with 1 cup chicken salad, 1 Ryvita cracker (plain) 4 oz. burger on top of a large salad with olive oil and balsamic vinegar 4 oz. salmon patty, ½ cup sweet potato, mixed salad, olive oil and balsamic vinegar dressing Chicken wild rice soup, celery and nut butter
Magic Within Me Food Journal Class 2: Balanced Eating for Better Metabolism 6 Date: Date: WATER: Check each glass of water you drank. WATER: Check each glass of water you drank. EXERCISE: Type: Amount: WELLNESS CHECK: Mark how you feel on the line. My energy: My moods: My pain level: Today I was: Tired Bad High Unfocused Good Energy Good Moderate I have the magic within me to plan healthy meals. Feel Great Great None Productive & Positive EXERCISE: Type: Amount: WELLNESS CHECK: Mark how you feel on the line. My energy: My moods: My pain level: Today I was: Tired Bad High Unfocused Good Energy Good Moderate I have the magic within me to be happy with who I am. Feel Great Great None Productive & Positive
Class 2: Balanced Eating for Better Metabolism 7 Daily Food Plan for Women Daily Food Plan for Men 2-4 ounces Carbohydrate: 1 cup or more unlimited vegetables, ½ cup limited vegetables or 1 serving grain or beans 1 serving 1-2 ounces Carbohydrate: 1 serving 1 serving 4 ounces Carbohydrate: 2 cups or more unlimited vegetables, ½ cup limited vegetables or 1 serving grain or beans 1-2 servings 2 ounces Carbohydrate: 1 serving 1 serving 4 ounces Carbohydrate: 1 cup or more unlimited vegetables, ½ cup limited vegetables or 1 serving grain or beans 1 serving BEDTIME Carbohydrate: 1 serving fruit 1 serving 3-4 ounces Carbohydrate: 1 cup or more unlimited vegetables, 1 cup limited vegetables and 1 serving of grain or beans 1 serving 2-3 ounces Carbohydrate: 2 servings 1 serving 6 ounces Carbohydrate: 2 cups or more unlimited vegetables, 1 cup limited vegetables or 2 servings of grain or beans 1-2 serving 2-3 ounces Carbohydrate: 2 servings 1 serving 6 ounces Carbohydrate: 2 cups or more unlimited vegetables, 1 cup limited vegetables or 2 servings of grain or beans 1 serving BEDTIME Carbohydrate: 1 serving fruit 1 serving