Sexy Dietician's Secrets to Weight Loss Success:
· Record everything you put into your mouth in a food journal (written or electronic) as well as, you’re feelings during each meal.
· Have small meals frequently that are nutrient dense.
· At least 10 glass of water a day. Example: carry around a 24 oz water bottle.
· Know your low calorie substitution, (mayonnaise has 100 cal and mustard has 11 cal.)
· Plan exercise into your schedule.
· Be knowledgeable in portion sizes.
· Cut back on simple sugar foods. Try to limit these foods in your home.
· Use a vitamin supplement during a diet (see below for important vitamin information).
· Control the “BEAST” and know your NFT ‘s. ( see below)
· Reduce eating fried foods.
· Eat lots of vegetables.
· Close the kitchen after dinner, if it will help close the kitchen lights and move into another room.
· Have positive people around you for support.
· Include protein foods a each meal.
· Stay consistent long enough to start making healthy habits.
· Set goals and set rewards.
· HAVE FUN and JUST SHOW UP!
· Always fill your plate with-1/2 plate of fruit and vegetables, 1/4 of the plate with protein, and 1/4 plate with grains. Eat six small meals a day.
· Zip snack baggies in the kitchen filled with healthy serving size portions of snacks.
· Pill Box with 24 almonds in your purse.
· Extra Sugar Free Gym with you at all times.
· When dinning out during a diet: Split a meal with a friend or family member. Ask waiter for a togo container before your meal comes. Put half of your meal in container before you start eating.
· Have your gym bag in your car ready for any type of workout.
· Have ingredients for a health shake in kitchen refrigerator and or Pure Protein Bars in your pantry for a high protein sweet snack: Ingredients for shake-Whey protein powder, frozen fruit and nonfat yogurt.
Emotional Eating the “BEAST”
B: "Bad days"- Your need to be responsible for you and your actions. Whenever, you have had a bad day with food or exercise describe it in a journal what happened and why you think it happened. To reduce "Bad Days" make a weekly food plan of what you will eat all through the week. When you go to the refrigerator for a meal the food is right there for you to grab or even prepared for you to eat. Have your plan stops the refrigerator stair. When you are hungry, have the refrigerator opened and have no clue what to eat. I know at that point in time is when you make an unhealthy food choice!
E. Eat healthy foods often. Keep your refrigerator stocked with healthy snacks
A: Always be active. Don’t turn to food for comfort. Go for a walk or run. Call a friend to meet you at a spin class.
S: “Stalling” Tell yourself you need to do something else for 5 minutes. Usually 10 to 15 minutes is long enough for the BEAST to forget.
T: Know what sets off your “negative food triggers or NFT.” Manage how you handle an NFT a head of time. Sometimes you will know when it's coming, other NFT's will come on suddenly. Have your BEAST CONTROLS always ready: favorite song ready to play, have a friend to talk to, etc etc....... DO NOT TURN TO THE KITCHEN! Q
Important Vitamins and Minerals for your body-
Beta Carotene- great cancer fighter vitamin. Report suggest it helps to prevent the occurrence of various malignancies..
Vitamin E- a very important antioxidant. It acts as a free radical scavenger to prevent the by-products of chemical cell interaction to cause cell damage. The absorption or scavenging of free radicals may help protect our cells from the degenerative diseases e.g. arthritis, heart disease, cancer, senility etc. Other free radical scavengers include zinc, vitamin C, and selenium. Vitamin E appears to have stabilizing effect on the vascular system and is useful in decreasing menopausal and premenstrual symptoms. It is useful in decreasing leg cramps occurring especially at night. Vitamin E can be used in lotions or creams to protect the skin or to treat for burns.
B COMPLEX: They are natural tranquilizers or anti-stress vitamins because of this property. The B complex vitamins contain PABA which is important in protecting the skin against the harmful effects of Ultra-violet radiation. PABA is an excellent UV screening agent and helps to protect against the development of skin cancer or sun-induced skin damage e.g. wrinkling.
VITAMIN C: This vitamin is important for tissue healing. Patients with peptic ulcers will heal faster on vitamin C than those without extra vitamin C. As mentioned previously, vitamin C is an anti-oxidant. It is also water soluble as B complex. I advise that it be used in doses of 2,000 to 6,000 mg after each meal to take advantage of its anti-oxidant effects. I would start with 1,000 mg after each meal and increase slowly up to 6,000 mg after each meal.
CALCIUM-MAGNESIUM: Calcium is deficient in most of our diets. This deficiency is most prevalent in women who have had children and have never supplemented their own diets with calcium. Calcium consumption along with exercise is the best means to prevent calcium deficiency. Once calcium is lost and signs of osteopenia develop the medical problem may be hard to reverse. These two minerals are known to have stressing reducing properties. Increased levels support cardiovascular, respiratory and nervous systems, and modulates blood sugar levels. Try to get 500- 800 mg per day. Magnesium and calcium intake should be balanced 1:1. Try soaking in an Epson salt bath to get your magnesium.
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