a complete nutrition guide - adopt healthy lifestyle and...

A Complete Guide to Nutrition 1

A Complete Nutrition Guide - Adopt Healthy Lifestyle and Say Good Bye to Aches & Pains


DISCLAIMER:

Before you proceed with reading this guidebook, we want you to please read our

disclaimer.

“This training program is neither intended for the treatment or the prevention of

disease, nor as a substitute for medical treatment. Programs mentioned herein

should not be adopted by any purchaser without review and consent of a health

professional. The authors are neither responsible, nor liable for any harm or injury

resulting from these programs or the use of the exercises described herein.”


Preface:

The purpose of this guide book is not to deprive you of the mouth watering meals

but to make the task of healthy living easier for you. We understand that eating

well and exercising regularly can become a daunting activity, therefore this book

has been prepared keeping in mind all the de-motivators that stop you from living

a healthy life. Don’t worry this book is simple and really handy, once you start

reading it you will agree with our claim.

Chapter One of this guide book addresses why making healthy choices in life is

essential. In this chapter, you acknowledge the current scenario and make a

personal commitment with your body to watch what you are eating. You are

guided to prepare an 84-day calendar to track your progress. Healthy weight

doesn’t mean cutting down on food intake only, but with regularly exercise you

can witness wonders. This topic has been explained in Chapter Two. You will read

about various gym equipment, and then you can assess which one might be best

for you. In Chapter Three, you will study about energy balancing, calculating the

right calorie requirement for yourself and also learn to make healthy meal plans.

In order to make cooking a pleasant activity, you should be aware of what items

must get a room in your kitchen; this has been addressed in Chapter Four. Read

on and find which kitchen aids are a must buy, how to make a healthy grocery list

and what each nutrient in your food offers. Lastly, in Chapter Five you will learn

how to make and maintain a food diary that makes commitment and monitoring

convenient for you.


TABLE OF CONTENTS DISCLAIMER: ............................................................................................................................................. 2

TABLE OF CONTENTS ................................................................................................................................. 4

Chapter 1: A Conscious Effort to Healthy Living ....................................................................................... 7

Rules for Eating Healthy ............................................................................................................................ 8

Personal Commitment ............................................................................................................................ 12

How to Get the Most Out of the Program .............................................................................................. 13

Five Reasons to Achieve Healthy Lifestyle .............................................................................................. 16

Week by Week Measurement Tracker for Twelve Weeks...................................................................... 18

Calendar .................................................................................................................................................. 18

Measuring Body Fat by Using a Caliper .................................................................................................. 22

Taking Measurements & Calculating Your Percentage ........................................................................... 24

Calendar .................................................................................................................................................. 27

Chapter 2: A Healthy Heart Promises a Healthy Living ............................................................................... 30

Steady State Cardio ................................................................................................................................. 31

Interval Cardio ......................................................................................................................................... 31

A Few Examples of Cardio ....................................................................................................................... 32

Assessing Intensity .................................................................................................................................. 33

Cardio Goals ............................................................................................................................................ 34

Chapter 3: A Diet Plan to Make You Love the Weighing Scale ................................................................... 35

The Perfect BMI for You .......................................................................................................................... 36

Harris Benedict Formula: ........................................................................................................................ 40

Suggestions for Healthy Meal ................................................................................................................. 41

Make Each Meal a Happy Meal .............................................................................................................. 47

Pina Colada Yogurt Parfait .......................................................................................................................... 50

Cocoa-Date Oatmeal ................................................................................................................................... 50

Asparagus & Canadian Bacon Omelet ........................................................................................................ 51

Quick Cinnamon Rolls ................................................................................................................................. 52

Rhubarb Waffles with Rhubarb Sauce ........................................................................................................ 53

Bean & Tomato Salad with Honey Vinaigrette ........................................................................................... 54

Grilled Salmon & Zucchini with Red Pepper Sauce ..................................................................................... 55


Green Eggs & Ham Frittata ......................................................................................................................... 56

Turkey Mini Meatloaves ............................................................................................................................. 57

Turkey & Leek Shepherd's Pie ..................................................................................................................... 58

Soy-Lime Tofu & Rice Bento Lunch ............................................................................................................. 59

Chapter 4: Set up Your Kitchen for a Healthy Lifestyle ............................................................................... 61

Why Setting Up Kitchen is Important?.................................................................................................... 62

Become Aware of the Instruments and Appliances that Surround You in Your Kitchen ....................... 62

What Needs to be Eliminated? ............................................................................................................... 67

A Healthy Shopping List Can Make Healthy Living Easier ....................................................................... 68

Dairy .................................................................................................................................................... 70

Meat / Protein ..................................................................................................................................... 70

Snacks ................................................................................................................................................. 70

Fruit and Vegetables .......................................................................................................................... 70

Bread, Pasta and Cereal ..................................................................................................................... 70

Condiments ........................................................................................................................................ 70

What Do You Require to Cook Healthy Meals? ...................................................................................... 72

Chapter 5: Maintain a Food Dairy ............................................................................................................... 73

Note Down What You are Eating ............................................................................................................ 74

Watch the Calories that You Are Taking in ............................................................................................. 75

You Deserve Pat on the Back – Share Your Wins .................................................................................... 75

Write in How You Feel ............................................................................................................................ 76


Chapter 1: A Conscious Effort to Healthy Living


If this guidebook is in your hand that means that you have already set your foot

on the first step of the healthy living ladder. You can make the task much easier

for yourself if you read and subsequently try to incorporate in your life what this

book suggests.

Now that you have decided that you need to make changes in your eating habits,

what should your next step be? Does this mean you need to go on a crash-diet

plan, and forget all those food choices that melt in your mouth even before you

taste them?

No, you don’t need to forego anything that you love. All you need to do is to make

a conscious effort towards losing weight and living a healthy life.

Before you jump on the bandwagon of healthy eating, you need to understand a

few minute details. Reading these details will make your effort less of a fight and

more of an interesting activity. You are going to love it for sure! Read on to

discover the most motivating path to healthy living.

Each game has some rules, and healthy eating is no different from any of the

other games that you have played. So what are the rules of this game?

Rules for Eating Healthy This game has a set of seven main rules which can make you a winner. And you

know what? They are really very simple and easy to follow.

Rule # 1 Watch Your Portions

Each game restricts you with certain limitations, right? You can’t just have

everything. No, no, we’re not asking you to forget all the chocolates, cookies,

doughnuts, ice creams and other goodies that you can’t even imagine living

without. All you have to do is to limit their intake. You have to watch the serving

size of each meal that you eat. Reducing the serving portion keeps you fit in your

clothes comfortably. You will not have to buy another pair of jeans every month.

Keep reminding yourself to eat everything, but in small bites.


Rule # 2 Eat Four to Six Small Meals in a Day

Does that provide any relief? Phew! Watch your food portion and you can now

eat at least four to six meals in a day instead of the traditional three meals a day.

Research shows that three meals a day bring hunger pangs frequently. So why

give in to cravings and finish that jumbo size potato chips bag in one go? Eat when

you feel hungry, but do watch the size of what you are eating.

Rule # 3 Eat Protein at Each Meal and Snacks

Don’t just indulge in the large ice cream box that you have purchased to eat in

your breaks. Make some healthy choices. Cut down sugar and add more protein

to your diet. Proteins keep you fueled throughout the day. They provide the

energy that your body needs to function actively. Any other diet makes you lose

both fat and muscle whereas proteins preserve the muscle mass and your

metabolism. A protein diet promotes loss of body fat, due to the lower insulin

response of a lower carbohydrate diet. On the other hand, sugar suppresses your

immune system, upsets the mineral relationships in your body and causes

hyperactivity or anxiety. It can provide an immediate satisfaction to your hunger

pangs, but it will leave you feeling hungry again soon. Do you still want to eat

sugary treats? Stop. Choose protein as an alternate and stay energized.

Rule # 4 Eat Veggies and Eat More Veggies

Perhaps you have heard your nutrition counselor say this repetitively on each

visit. This only re-emphasizes that those bright colored veggies which you avoid

are actually good for your health. Broccoli, spinach, and other vegetables may not

taste yummy, but think about the nutrients that they contain. Vegetables are a

rich source of vitamins, minerals and fiber, all of which are essential for growth,

and the repair and maintenance of your body. When you add veggies to your diet,

you get a variety of health benefits. You have lower levels of cholesterol and a

healthy weight.


Eating vegetables guarantees strength, energy and a healthy life which includes

minimal chances of heart diseases, strokes, diabetes and other obesity-related

illnesses.

Yet that isn’t all. Replace processed food with fresh vegetables, and you will

notice clearer skin, brighter eyes, shinier hair and stronger teeth.

Rule # 5 Drink Your Water

The human body is made up of 60 percent water. Your body gets dehydrated by

the various functions that it is required to perform. Can’t believe it? Well, your

lungs expel approximately two to four cups of water each day through normal

breathing. If you sweat a lot, you will end up losing more water, and that needs to

be replenished because joints need to remain lubricated and your kidneys need

clean water to function properly.

When your body is dehydrated, you feel tired and dull. Sometimes, you wrongly

interpret it as a sign of hunger. Instead of eating, you should be paying attention

to how many glasses you are drinking in a day.

Drinking adequate amounts of water can drastically increase your energy level,

sharpen your mental and physical performance, improve your skin’s texture and

reduce wrinkles. It also fosters weight loss. What more do you want? So, whether

you are working or just watching television, always keep a bottle or glass of water

near you.

Rule # 6 Plan Success in Advance

Has anyone ever accomplished success without planning it? No. In any challenge,

your opponent is always planning in his head what his next move is going to be.

Though you don’t have any visible opponents in this case, you are fighting your

own whims. And it is very easy to fail when facing them.

So, in order to make sure that your efforts don’t go to waste, you will have to do

some prior planning. Before stepping in the kitchen to grab any food that can

satisfy your hunger, plan what you must eat. List down your food choices a night


earlier, search on the Internet for delicious recipes and head on to the kitchen the

next morning.

We have cut down your work, by planning some sample meals for you and not

just that but we have added a few recipes, healthy grocery shopping list and also

a day by day guide to help you achieve your goals. So, is there anything that can

stop you from planning?

Planning ahead makes it easier for you to follow a healthy routine and also fit in

those delicious small bites of your favorite foods that you are required to eat in

petite proportions.

Rule # 7 Stay Away from Fast Food / Convenient Foods

Those great combo deals at your favorite food franchise are tempting, right? But,

hey! What about the weight watch? Doesn’t your weighing scale haunt you? Stay

away from fast foods and convenience foods; they are the main culprit behind

your increasing waist line.

Most fast food chains and convenience food offer discounts, and food lovers fall

for these offers. But what you don’t know or realize is that you are paying less at

their counters and at the same time increasing your medical bill. One of the

reasons of high cholesterol levels is oil. You know, your favorite burger will not

taste as tasty as it does if it was not dipped in oil.

Be conscious about the choices you make as your health is more important!


Personal Commitment Now that you have read the rules of eating healthy, you will have to make a

sincere personal commitment, and make conscious efforts to follow it. No one is

watching you, so you will not be fined for breaking any of the rules. However, you

surely deserve to hold your head high, and say good bye to the loose flab.

Here is an undertaking that you are providing to your body to commit to a healthy

lifestyle.

Dear Body,

I know I have been mistreating you for quite some time now. All the pains and aches that I feel

are because I had turned a deaf ear to your yelling over the years. You had been signaling me to

stop and watch what I have been feeding you, but I never heeded your warning.

Therefore, from this day forth I commit to treating you right. I will be conscious of what I am

eating, and I will not give in to my whims. However, to treat myself, I will sometimes have small

bite sizes of the delicacies that my favorite grocery store offers. From this day onwards, I am

going to sincerely listen to you, and stop myself from falling in the trap of fast food franchises

and convenience stores.

I understand that if I make the right food choices, I will not only fit back into my old pair of

jeans, but I will also be forgetting pains forever. The energy that I will get from eating the right

kind of food and in appropriate sizes is going to keep me active and healthy for a long time. I

know I will be able to save a lot on my medical bills that way.

So now, I am making an honest promise to you - I will watch what I am eating, be careful about

my lifestyle choices and come out of this program as a winner.

Regards,

__________________

Me – The Food Lover


How to Get the Most Out of the Program In order to make this program a success, you have to take the following steps:

1. Exercise Daily:

Healthy eating doesn’t only mean that you eat carefully, but you also have

to make yourself active. Exercise is important of any weight lose training

program. The most effective exercises are the ones which have a cardio

aspect and a toning aspect. Go for aerobics, and burn those extra calories

quickly. Activities such as cycling, swimming, racquetball, elliptical burner,

etc. not only burn your fat, but also tone up your muscles.

Make sure that you instill variety in your exercise routines so that you don’t

get bored or feel exhausted soon.

2. Follow a Meal Plan:

Depending on how many calories you need to

burn, you will firmly have to follow a diet plan.

You must eat a balanced diet which includes a lot

of vegetables, fruits, whole grains, proteins, and,

of course, your favorite temptations. Later in this

guidebook, you will come across some samples of

healthy meal plans customized according to different requirements.

3. Visualize Success:

Following a difficult path becomes easier when you can visualize success.

You may be sweating by only considering the sacrifices that you have to

make or the hurdles which lie ahead. Think for a moment: how your body

would like in its perfect shape. Don’t you want to look your best? Surely

you want that.

Dedicate five minutes daily to yourself in the morning and at night, and

visualize the end results of your efforts. These are the best times to focus


on your goals. Early in the morning when you wake up your mind is not

occupied in chores therefore it allows you to think and plan accordingly.

Similarly, at night when you plan out things for the next day, the planning

goes into your unconscious mind. So the next day, when you wake up you

know just from where to start.

Visualizing success acts as a motivator, and it makes it easier to do the

struggle. In the end, you will realize it was worth it!

4. Measure Your Progress:

Before you proceed further, remember to be honest with yourself. Note

down what you are eating, weigh yourself, take photos and fill out workout

cards. Measure your progress. If you ate something that you were not

supposed to eat, it is okay! You don’t have to cheat because no one is

watching you. Just write what you ate down in order to remind yourself

that you were not supposed to eat it. Tomorrow, however, make sure that

you do not slip again.

When you start tracking your progress, you will notice improvement in your

endurance level. Recognizing your own achievements makes the task

easier, especially because you become enthusiastic about living a healthy

life.

5. Have Fun:

Don’t be too strict on yourself. Living a healthy life doesn’t mean you

cannot have fun anymore. Go out and celebrate your accomplishments.

Being healthy and active allows you to live life to the fullest. You will be a

much cheerful and energetic person than ever before.


6. Create a Dream Board:

A dream board is your goal map. It is a marvelous way to set your

intentions and manifest what you desire. It doesn’t have to be a boring list

of things that you want to do in life. You can make it as creative and

colorful as you want.

List down the things you want to do in your life. Make a picture collage out

of it. Include things, such as your ideal weight, relationships, feelings, etc.

Use words, symbols and photos meaningful to you. Write positive words

that can motivate you. For example, instead of the term ‘stop eating’ use

‘healthy lifestyle’.

Be specific and intentional while creating your dream board. Focus on the

flow. Put your own picture on the board, and tracking your progress will

become much easier.

Lastly, do acknowledge what you have achieved. This will ensure you of

being motivated every single day.

7. Set up Small Rewards:

Keep rewarding yourself throughout this program to stay motivated.

However, make sure they are just small rewards, and not something that

can drastically disturb your healthy routine. So, what small rewards can you

use to treat yourself?

A complete makeover

perhaps! You can go pick a

new wardrobe, get your

looks updated, go for a

massage, buy a book, or you

can also eat your favorite

chicken cheese burger.


Remember the reward has to be small! Goal-oriented small rewards can

keep you motivated to stay on the track.

8. Make Each Day a Win:

At the end of each day, recognize what you have achieved. Appreciate

yourself for each positive step that you have taken and try to be more

focused if you have messed up your routine.

You have to make each day a win, so stay motivated. Don’t forget that you

had promised your body to listen to it earlier in this guidebook.

9. Plan for Success:

Failure is not an option, so always plan for success. It is not at all difficult.

All it takes is a little determination and for you to be realistic. If you wish to

lose weight overnight without making any changes in your diet or doing

exercise, then that is next to impossible.

You have decided you are not satisfied with your current life pattern. So

what do you have to do? Maintain a food diary. Write down your goals, and

look for ways to accomplish them. Keep tracking your progress, and you will

succeed. Permanent weight loss and fitness requires efforts and

commitment, so be realistic.

Five Reasons to Achieve Healthy Lifestyle

You don’t need to make a trip to your kitchen every

now and then. Just eat for the right reasons. It may

seem tough, but in order to remain motivated, you

have to keep in mind these top five reasons for living

healthy:


1. A healthy body weight.

2. Faster metabolism and better cardio respiratory function.

3. Stronger bones, ligaments and tendons. Lower risk of osteoporosis.

4. Lower blood pressure and lower cholesterol level.

5. Increased confidence and a higher self-esteem.

These are a few main reasons why you should contemplate over a healthy

lifestyle. Some of the other benefits of following this routine are: better sleep,

less stress, strong muscles, more energy, the ability to fight infections and

diseases faster, and, of course, appreciation from your loved ones.

When you are a healthy person you will feel better about yourself. You will

remain positive throughout the challenges that life throws at you, and you will

also be able to smile at others even when you are in a bad mood. So why not list

down your own reasons for choosing a healthy lifestyle? Motivate yourself and

list what you will achieve by following this program.

I choose to adopt a healthy lifestyle because:

___________________________________________________________________

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___________________________________________________________________

___________________________________________________________________

___________________________________________________________________

___________________________________________________________________

___________________________________________________________________

___________________________________________________________________

___________________________________________________________________

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Week by Week Measurement Tracker for Twelve Weeks

Calendar

Losing weight becomes simple when you break your goals into small chunks. One

great way to keep track of your progress is to create a countdown calendar. A

countdown calendar will keep reminding you, how far away you are from your

goal.

Before you begin working on a calendar, think of a creative name.

1. Settle on your start date. You know it has to be today or else you can take a

life time to begin.

2. Set a daily recurring event on your calendar. You can title it as 84 Days to

Healthy Living. Calculate your end date, depending on when you start.

3. You have the option of changing the title of each event either on daily or

weekly basis. Changing the title helps in tracking how many days till you

reach your ideal weight. For example, if you begin with the title ‘84 Days to

Healthy Living’, then next week you can change it to ‘77 Days to Healthy

Living’.


4. Prepare yourself for this training program. On your calendar, create a one-

time event for one day before your start date. You can name it ‘Prepare

Yourself’ Event, or anything that sounds motivating.

Write down what you are going to do, prior to beginning this journey to

weight loss. Clean out your pantry, dust off the exercise machine – it is not

for hanging clothes - and get into your workout gear.

5. You will also have to make an event for the End Date. Call it your day zero.

Have fun on this day, and make it as exciting as you can. After all, your

success needs to be celebrated.

6. Don’t forget about maintaining a healthy lifestyle once the twelve weeks are over. Take weekly measurements and weigh yourself.

Keep taking a note of what you are eating and what you must eat. If you slip back into your old habits, then you are making the whole event futile. Plus, while you are regularly watching your weight, don’t forget to measure the fat sites of your body once every two weeks. Grab a measuring tape, and measure your biceps, triceps, scapular, lilac crest, neck, waist, hips, calf and thighs. To help you get started we are providing a table below that interprets the readings for you.

BODY FAT RATING SCALE MEN WOMEN Competition Shape (ripped) 3- 6 % 9 -12%

Very Lean (excellent) ≤ 9% ≤ 15% Lean (good) 10 – 14% 16 – 20%

Average (fair) 15 – 19% 21 – 25%

Below average (poor) 20 – 25% 26 – 30%


How to measure the body fat? Grab a pencil, a tape measure, a calculator and a piece of page. Now read the different methods to measure body weight depending on whether you are a male or a female. MEN: There are two measurements required for men i.e. Body weight and Waist Girth (measured at the umbilicus). Calculation:

1. Multiply your bodyweight by 1.082. Add the result to 94.42. Once your calculation is complete, save the number. (Bodyweight x 1.082) + 94.42=Result 1

2. Multiply your waist girth by 4.15. Once you get this result, subtract it from the number obtained in step 1. The result obtained after the subtraction is your lean bodyweight (your weight if you had no fat in your body at all). Result 1 - (Waist Girth x 4.15) = Lean Body Weight

3. Finally, subtract your lean bodyweight from your total bodyweight (Total Weight-Lean Bodyweight). Once you get the result, multiply that number by 100. Once you get the result divide it by your total bodyweight. This final result is your percentage of body fat. ((Total Bodyweight - Lean Bodyweight) x 100) divided by (Your Body Weight) = Your Percentage of Body Fat.

Let’s consider an example to understand this calculation.

Example: I weigh 190 and I have a 30.5inch waist. Therefore, step 1 is (190 x 1.082) + 94.42 = 300. Step 2 says that my lean body weight equals 300-(30.5 x 4.15) = 173.425. Finally, Step 3 says that my body fat percentage is ((190-173.425) x 100) divided by 190= 8.72%.

Women: For women five measurements are required. Yes, five measurements! Who said being a woman was easy anyway? The measurements needed are Bodyweight, Wrist Circumference (measured at the widest point), Waist Circumference


(measured at your umbilicus), Hip Circumference (measured at the widest point), and Forearm Circumference (measured at the widest point)

Calculation:

1. Multiply your bodyweight by 0.732. Bodyweight x .0732 = Result 1. 2. Add the result above to 8.987. Result 1 + 8.987= Result 2. 3. Divide your wrist circumference by 3.14. Wrist divided by 3.14 = Result 3. 4. Multiply your waist measurement by 0.157. Waist x 0.157 = Result 4. 5. Multiply your hip measurement by 0.249. Hip x 0.249 = Result 5. 6. Multiply your forearm measurement by 0.434. Forearm x 0.434 = Result 6. 7. Add results 2 & 3. Result 2 + Result 3 = Result 7. 8. Subtract Result 4 from Result 7. Result 7 - Result 4 = Result 8. 9. Subtract Result 5 from Result 8. Result 8 - Result 5 = Result 9. 10. Add Result 6 and Result 9. The result is your lean body mass (your fat free

weight) Result 6 + Result 9 = Lean Body Mass. 11. Subtract your lean body mass from your bodyweight. Once you get the

result, multiply that number by 100. Once you get this result, divide it by your bodyweight. ((Bodyweight-Lean Body Mass) x 100) divided by your bodyweight.

Now take a look at the following example to comprehend how this calculation works.

Example: A woman that weighs 125, and has a wrist measurement of 6.0, a waist measurement of 24, a hip measurement of 38, and a forearm measurement of 9.5 would calculate her body fat percentage in the following manner.

Step 1: 125 x 0.732 = 91.5. Step 2: 91.5 + 8.987=100.487. Step 3: 6 divided by 3.14=1.91. Step 4: 24 x 0.157=3.768. Step 5: 38 x 0.249=9.462. Step 6: 9.5 x 0.434=4.123. Step 7: 100.487+1.91=102.397. Step 8: 102.397-3.768=98.629. Step 9: 98.629-9.462=89.167.


Step 10: 4.123+89.167=93.29 (Lean Body Weight: Fat Free Weight). Step 11: ((125-93.29) x 100) divided by 125 = (31.37 x 100) divided by 125 = 3171 divided by 125= 25.368 (Body Fat Percentage).

Measuring Body Fat by Using a Caliper

Other than using the measuring tape, you can also assess body

fat with a caliper. It is one of the most effective tools to monitor

your progress.

The caliper measures the thickness of a fold of your skin with its

underlying layer of fat. The measurement is taken at certain key

locations where your body retains the fat most. We have added a few diagrams to

help you understand this better. Make sure you have someone to take readings

for you, as all locations for measuring body fat are not easily accessible. Here are

the steps that you must follow:

1. Pull out the fold of skin with the underlying layer of

fat and hold it with your fingers. Then place the jaws

of the calipers about 1/4” (7.5mm) from the fingers

which continues to hold the fold of skin.

2. Release the trigger of the calipers so the entire force of the jaws is on the

skin fold. However, do not release the fingers of the left hand while taking

the ratings.

3. It is important to keep holding firmly the fold of skin

with the fingers so that the calipers are measuring

just the thickness of the fold of skin. When you place

the calipers on the skin fold you will notice that the

calipers creep a little. This creeping will slow down after a few seconds and

that is when you should take the reading.

4. Do not release the pressure until you have noted down the reading.


Key Locations for Measuring Body Fat

There are mainly four key locations where the fat is stored. These are:

1. Triceps:

Triceps are the back of your upper arm. They are located

halfway between the shoulder and elbow joints. The fold is

taken in a vertical direction directly on the center of the

back of the arm.

2. Biceps:

Biceps are the front of the upper arm. This is taken exactly

the same as the Triceps, except it is taken on the center of

the front of the upper arm.

3. Shoulder blade

Shoulder blade is the familiar flat triangular bone at the

back of the shoulder. It is the bone that connects the arm

bone with the collar bone. Note that in the diagram, the

skin fold is taken at 45-degree angle.

4. Waist

Your waist is located just above the iliac crest, the

protrusion of the hip bone, a little towards the front from

the side of the waist. The fold is taken approximately

horizontally.


Taking Measurements & Calculating Your Percentage Measure all four locations shown in the diagrams and write down the readings on the calipers scale. It doesn’t matter what order you do the readings in. Add up the four readings. The % body fat can then be determined from the chart at the bottom of this page.

MEN’S CHART:

% FAT FOR SUM OF MEASUREMENTS AT ALL FOUR LOCATIONS

SUM OF SKINFOLD MEASUREMENTS

mm.

AGE 30 -49

AGE 50+

20 22 24 26

12.1 13.2 14.2 15.2

12.5 13.9 15.1 16.3

28 30 35 40

16.1 16.9 18.7 20.3

17.4 18.5 20.8 22.8

45 50 55 60

21.8 23.0 24.2 25.3

24.7 26.3 27.8 29.1

65 70 75 80

26.3 27.2 28.0 28.8

30.4 31.5 32.6 33.7

85 90 95

100

29.6 30.3 31.0 31.7

34.6 35.5 36.5 37.3

110 120 130 140

32.9 34.0 35.0 36.0

38.8 40.2 41.5 42.8

150 160 170 180

36.8 37.7 38.5 39.2

43.9 45.0 46.0 47.0

190 200

39.9 40.6

47.9 48.8


WOMEN’S CHART:

% FAT FOR SUM OF MEASUREMENTS AT ALL FOUR LOCATIONS

SUM OF SKINFOLD MEASUREMENTS

mm.

AGE 30 -49

AGE 50+

14 16 18 20

14.1 15.7 17.1 18.4

17.0 18.6 20.1 21.4

22 24 26 28

19.5 20.6 21.5 22.4

22.6 23.7 24.8 25.7

30 35 40 45

23.3 25.2 26.8 28.3

26.6 28.6 30.3 31.9

50 55 60 65

29.6 30.8 31.9 32.9

33.2 34.6 35.7 36.7

70 75 80 85

33.9 34.7 35.6 36.3

37.7 38.6 39.5 40.4

90 95

100 110

37.1 37.8 38.5 39.7

41.1 41.9 42.6 43.9

120 130 140 150

40.8 41.9 42.9 43.8

45.1 46.2 47.3 48.2

160 170 180 190

44.7 45.5 46.2 46.9

49.1 50.0 50.8 51.6

200 47.6 52.3


What is the Ideal % Body Fat?

This is a tricky question to answer. Body fat varies with age, sex and genetics.

However, the following are some general guidelines applicable to most people:

For Men:

For men, from age 45 to 50, 11 -17% is a good range and from age 50 and up, 12

to 19%. You should try to stay at or below the upper limits given. If you are near

the lower limit you will be described as lean.

For Women:

For women, from age 45 – 50, 15 – 23% is a good range and from age 50 and up it

is 16 – 25%. Again it is desirable to be at or below the upper limit and if you are

near the lower limit you will be considered lean.

These examples are one the simplest ways to calculate body fat. However, it must be remembered that they are just a point of reference to give you an idea, how it works. Now use the table below to take record your measurements every two week and monitor your progress. MEN

WEEKS BODY WEIGHT WAIST GIRTH BODY FAT

SECOND

FOURTH

SIXTH

EIGHTH

TENTH

TWELVETH


WOMEN:

WEEKS BODY WEIGHT WRIST WAIST HIP FOREARM BODY FAT

SECOND

FOURTH

SIXTH

EIGHTH

TENTH

TWELVETH

So what are the results? Do you note any changes? Is your body toning up?

Calendar

In the previous section, you understood how to make a calendar for twelve weeks

in order to keep on track. Now, you will need a more specific calendar focusing on

the different stages of your progress.

Remember the phrase: ‘slow and steady wins the race’?

So let’s divide our calendar in three phases, namely beginner, intermediate and

advance. In the first twenty-eight days of the weight loss program, you will have

to adopt the beginner’s approach. You can’t just get into a crash diet program and

sweat through performing cardio. Your body needs to be prepared or warmed up

before such large expectations are made.


Preparing a three-month calendar will help you understand better. Let’s begin

with the first month i.e. Beginner Phase. Note that the exercise routine has been

planned in alterations. One day do weights and the other day do cardio, this will

keep the monotony and boredom away.

BEGINNER PHASE

SUNDAY

DAY 1

DAY 8 DAY 15 DAY 22

MONDAY

DAY 2 (Weights)

DAY 9 (Weights)

DAY 16 (Weights)

DAY23 (Weights)

TUESDAY

DAY 3 (Cardio)

DAY 10 (Cardio)

DAY 17 (Cardio)

DAY 24 (Cardio)

WEDNESDAY DAY 4 (Weights)

DAY 11 (Weights)

DAY 18 (Weights)

DAY 25 (Weights)

THURSDAY

DAY 5 (Cardio)

DAY 12 (Cardio)

DAY 19 (Cardio)

DAY 26 (Cardio)

FRIDAY DAY 6 (Weights) DAY 13 (Weights)

DAY 20 (Weights)

DAY 27 (Weights)

SATURDAY

DAY 7 (Cardio)

DAY 14 ((Cardio)

DAY 21 (Cardio)

DAY 28 (Cardio)

Now, that you have completed your initial twenty-eight days, it is time for you to

move on to the intermediate phase. In the intermediate phase you will follow the

same calendar however the time and frequency will increase.


INTERMEDIATE PHASE

SUNDAY

DAY 1

DAY 8 DAY 15 DAY 22

MONDAY

DAY 2 (Weights)

DAY 9 (Weights)

DAY 16 (Weights)

DAY23 (Weights)

TUESDAY

DAY 3 (Cardio)

DAY 10 (Cardio)

DAY 17 (Cardio)

DAY 24 (Cardio)

WEDNESDAY

DAY 4 (Weights)

DAY 11 (Weights)

DAY 18 (Weights)

DAY 25 (Weights)

THURSDAY

DAY 5 (Cardio)

DAY 12 (Cardio)

DAY 19 (Cardio)

DAY 26 (Cardio)

FRIDAY

DAY 6 (Weights) DAY 13 (Weights)

DAY 20 (Weights)

DAY 27 (Weights)

SATURDAY

DAY 7 (Cardio)

DAY 14 ((Cardio)

DAY 21 (Cardio)

DAY 28 (Cardio)

Gradually, as your endurance level increases, you can make your routine stricter.

That is when you move on to the third stage, which is the advanced level.

ADVANCED PHASE

SUNDAY DAY 1

DAY 8 DAY 15 DAY 22

MONDAY

DAY 2 (Weights)

DAY 9 (Weights)

DAY 16 (Weights)

DAY23 (Weights)

TUESDAY DAY 3 (Cardio)

DAY 10 (Cardio)

DAY 17 (Cardio)

DAY 24 (Cardio)

WEDNESDAY

DAY 4 (Weights)

DAY 11 (Weights)

DAY 18 (Weights)

DAY 25 (Weights)

THURSDAY DAY 5 (Cardio)

DAY 12 (Cardio)

DAY 19 (Cardio)

DAY 26 (Cardio)

FRIDAY

DAY 6 (Weights) DAY 13 (Weights)

DAY 20 (Weights)

DAY 27 (Weights)

SATURDAY DAY 7 (Cardio)

DAY 14 ((Cardio)

DAY 21 (Cardio)

DAY 28 (Cardio)


Chapter 2: A Healthy Heart Promises a Healthy Living


You have read about the benefits of healthy living and also studied a few options

that can help you adopt a healthy lifestyle. However, what other options do you

have?

Not only does cardio play a significant in weight loss, but it also helps in

maintaining good cardiovascular health. It helps in building up your stamina and

shedding off unwanted layers of fat. You have a choice between various cardio

workouts, each of which differs in duration, intensity and frequency.

Incorporating a variety of exercises will keep you motivated.

Steady State Cardio

Steady state cardio is a low intensity workout which

takes its time to show you actual results. You may not

notice many calories being burnt, but it surely

improves your endurance level. However, keep in

mind that steady state cardio has little impact on

your joints.

A few examples of steady state cardio workouts are

cycling using a stationary bicycle, swimming or

rollerblading. A combination of these will make your

workout interesting.

Interval Cardio

Interval cardio is more effective than steady state cardio. It takes less time to burn

more calories. You only need to do it for 15 – 20 minutes at a time. Interval cardio

prevents boredom and boosts fat loss. It is also beneficial for improving your

cardiovascular abilities and preventing the muscle loss that can occur with regular

cardio.


Interval cardio also increases your metabolism for up to 24 hours after the

workout, thus you will be able to lose weight easily.

A Few Examples of Cardio Enter a gym and you will get confused seeing so many gym equipment around

you. Though, most gym instructors provide a general orientation regarding gym

equipment some don’t. To save you from trouble, we have tried to briefly explain

some general cardio equipment which are found in almost all the gyms.

1. Stationary Bike: is a safe and effective means of exercise. It falls under the

category of low-impact cardiovascular exercise which makes it the best

choice if you are more prone to injuries. The low impact movement does

not put much stress on joints and does not involve sporadic motions. Most

bicycles come with a large, well-padded saddle; providing complete

comfort to the one who mounts them.

2. Treadmill: burns more calories and exercises a greater number of your

muscles than a stationary bike. It is a great machine to enhance

cardiovascular health. A treadmill helps in blood circulation, increases body

temperature and improves the health of lungs. The machine has a conveyor

belt and an electric motor allowing you to walk or run against velocity.

Most treadmills have an incline button to enable you to adjust the intensity

without increasing the speed. Treadmills reduce the strain on the ankles,

knees and lower back that is involved in running on a normal surface.

3. Walking: again is a low impact exercise which is good for your heart and

maintaining a stable blood pressure. Research indicates that walking a

significant amount per week dramatically reduces your risk of developing a

heart disease. Doing high-impact exercises are not advisable for everyone.

Especially, when you are pregnant, prone to injuries, have arthritis, or are

too overweight, in such a scenario walking might be the right choice for

you.

4. Elliptical trainers: are particularly designed for the aging baby boom

generation. They don’t put too much stress or strain on your legs;

therefore, are an excellent choice for aging joints. Elliptical trainers have


been designed such that their movement imitates the natural path of the

ankle, knee and hip joints during walking, jogging or running. On the other

hand, when you walk or run, your every step jolts your body.

5. Stair climbers: “Take the stairs not the elevator!” Climbing a flight of stairs

burns twice as many calories than any other activity. For example, if you

run 30 minutes in day, you can achieve the same workout intensity with 15

minutes of stair climbing. A stair climber is stationary exercise equipment

that stimulates walking on a never ending set of stairs. There is a monitor in

front of you that indicates how many steps you have climbed, the amount

of time you have been working out, how many calories you have burned

and your heart rate. Stair climbers help in building your muscle mass in the

legs particularly quadriceps and the buttocks. It can be termed as an

intense activity both for your heart and leg muscles. However, it is low

impact and safe for your knee joints provided you don’t begin an extreme

activity too soon.

Assessing Intensity

Intensity can be defined as the hard work that you are putting in your activities. It

is an essential element for optimum health and fat loss. At the beginning, you

should aim for a target heart rate that is lower than 55% of your maximum heart

rate. Gradually, as you proceed to intermediate and advanced stages, you can aim

for 65 – 90%.

Your maximum heart rate level is about 220 minus your age; however, this may

vary depending on your fitness level. Fitness equipment usually come with a hand

sensor that can tell you what your heart rate is. This sensor will allow you to

maintain a satisfactory level of intensity throughout your workout.

If you are not comfortable with holding a sensor while you are working out,

another option for you is to ask yourself these questions:

- Are you able to speak or sing without any difficulty?

- Are you not able to communicate at all?


If your answers are ‘yes’, that would

either mean that you are not working

hard enough, or you are working too

hard.

You can judge good intensity for

yourself accordingly.

Cardio Goals

Are you jolting your mind to figure out what might be the best cardio for you?

That task may get tougher when your friend is telling you something while your

colleague is suggesting something else. Your list of ideal cardio workouts can go

on and on, yet you may never reach a perfect decision. The truth is that there are

no ideal cardio workouts. Anything can be best for you if it works out well in

relation to your heart rate.

The following points illustrate some examples of typical cardio goals that most

people have:

- Making my cardiovascular system strong and healthy

- Losing weight

- Developing muscles

Whatever your goals might be, you can mix up the cardio workouts, and design

your own routine.

Choose the exercise you want to do, and not what others say you should do!


Chapter 3: A Diet Plan to Make You Love the Weighing

Scale


The Perfect BMI for You Okay, so now you have your 84 Days to Healthy Living calendar made out and you

have also worked out the cardio exercise that is going to bring the right results for

you. What is next? You need to eat right and look your best. For this, you have to

understand your Body Mass Index (BMI).

What is Body Mass Index?

BMI is a measure of body fat. It uses your height and weight to estimate how

much body fat you have. Too much body fat or obesity can lead to illnesses and

other health problems.

How to Interpret the Data?

Risk of Associated Disease According to BMI and Waist Size

BMI Weight Category Waist Less than or

Equal to 40 in.(men) or 35 in. (women)

Waist greater 40 in. (men) or 35 in.

(women)

18.5 or less Underweight - N/A

18.5 – 24.9 Normal - N/A

25.0 – 29.9 Overweight Increased High

30.0 – 34.9 Obese High Very High

35.0 – 39.9 Obese Very High Very High

40 or greater Extremely Obese Extremely High Extremely High

Let us examine how BMI works for you. For example, if you are forty-eight years old and weigh 200lbs at a height of 5 feet and four inches, then what should be your ideal body weight?

Your weight 200lbs Your height 64 inches Your age 48 years Your exercise level Sedentary

This means your BMI is 34.3, which makes you Obese Class I. You should start a

calorie restricted diet with the goal of losing one or two pounds per week, until

you reach at least 139 pounds. However, do not go under 108 pounds.


To lose one pound per week, based on your weight, age, height and activity level,

you should consume 1846 calories if you are male, and 1541 calories if you are

female. To lose 2 pounds per week, you should consume 1346 calories if you are

male and 1041 calories if you are female.

The calculator has recommended that your calorie

intake per day be below 1,200. While this may be

mathematically correct, eating under 1,200 calories isn't

recommended in the real world. Don’t drop your

calories below this level, or else you will not be able to

get the recommended amount of vitamins and minerals.

Understanding Energy Balance for Gaining Lean Body Mass, Losing

Fat and Maintaining Weight

Has the above section confused you? Never mind, read the following lines and all

your confusion will go away! Where BMI helps you to understand your ideal

calorie intake, you should recognize that it is just a calculator and has certain

limitations.

A crucial part of determining, how much you should weigh has to do with what

makes up that weight. Is your weight made up of a healthy ratio of muscles,

bones and fat?

Firstly, you should know that your muscle weighs more than fat. This means that

muscle is denser than fat. A pound of muscle weighs the same as a pound of fat,

but muscle mass is more compact and takes up only 1/3 of the space.

Your eating habits, physical activity patterns, body composition and genetics are

more significant in determining what weight is right for you. You need to

understand how to balance your energy requirements in order to gain Lean Body

Mass (LBM), lose fat and to maintain a healthy weight.

Your genes determine your body type. Some body types carry more fat than

others no matter what their owners eat or how much they exercise. A normal and

healthy percentage of body fat varies significantly.


Excessive body fat, especially around the abdomen can increase your risk for high

blood pressure, diabetes, osteoarthritis, and heart disease. On the other hand, a

greater percentage of muscle and a lower percentage of fat may improve

strength, speed, endurance and agility. However, you must keep in mind that

decreasing too much body fat can impair your physical health and performance.

Men and women need a certain amount of body fat to insulate vital organs,

regulate body temperature and ensure normal functioning of the body.

You need to adjust your caloric intake according to your energy requirements.

Too much of anything is not good for you. Some foods get stored as fat more

easily than others, and that also includes healthy food.

Calculate your total energy expenditure, and adjust it according to your goal. For

example, if you determine that your optimal caloric intake is 1800 calories per

day, but you have been eating very few calories, don’t jump to 1800 right away.

This can help you gain fat rather than shed it because your body was adapted to a

lower caloric intake, thus the sudden leap can create a surplus. The ideal

approach is to gradually increase your calories over a period of a few weeks. Your

metabolism needs time to speed up and adapt.

Do you know the calories that you take in are classified in three categories? The

following are simple equations that you can work out to find out where you

stand:

1. Intake – Requirement = If negative = Calorie Deficit

2. Intake – Requirement = Zero = Calorie Neutral

3. Intake – Requirement = If very high = Calorie Excess

Now understand these three types of calorie categories:

- Calorie Deficit – as the equation shows is the difference between what you

burn and what you eat. For example, if you are eating 3000 calories but

burning 3500 calories in a day, you fall under the category of calorie deficit.

When you are in a calorie deficit, your body uses stored body fat to make


up for it. The rule is that you have to burn 3500 calories more than you eat

to lose one pound. Spread it out over a week. To lose one pound in a week,

you need to create a calorie deficit of 3500 calories during the week. Divide

the calories by seven and get 500.

- Calorie Neutral - means burning as many calories as you are taking in. Eating more calories than you can actually burn results in weight gain whereas not taking enough calories can cause energy deprivation. Nature is wonderful! Most of the people who are on a diet cannot resist food, we know it is difficult to commit. Therefore, nature has provided you some super foods which take care of the hunger pangs and yet don’t add on any extra pounds to your weight. Berries, citrus fruits, crunchy vegetables, water, etc are a few calorie neutral choices that you make.

- Calorie Excess – This is definitely the one that you should try to avoid at all

times. When you eat more than the desired amount you will soon turn into a couch potato. You may have to cut down a few calories here.

However, don’t cut too many calories as it can slow down your metabolic rate,

decrease thyroid output and cause loss of lean mass. The basic law of balancing

energy is to maintain a positive energy balanced diet to gain muscular body

weight. You should never make any drastic changes to your diet all at once.

The basic components of energy balance are energy intake and energy

expenditure. You need to take in as many calories as you burn in a day. Learn to

fuel your body for optimal energy, and remain fit and healthy all your life.

Calories per Pound of Fat:

There are 3500 calories per pound of body fat which means that in order to lose

just one pound you have to burn off 3500 extra calories. While you may commit

to losing pounds quickly, doctors recommend that more than two pounds of

weight per week must not be lost. You may only do so once your body has been

properly adjusted.


In order to safely drop 3500 calories from your regular routine you must run for

about an hour at a slow pace and eat right. If you run for an hour five days a

week maintaining a consistent diet, you will be able to lose one pound. Running

helps in boosting your metabolism and altering your muscle tone. However,

running every day doesn’t give you the ticket to indulge in hefty meal. Be aware

of what you are eating and watch your portions while you eat.

Harris Benedict Formula:

Harris Benedict Formula uses your BMR and applies an activity factor to

determine your total daily calories. However, this equation ignores the factor of

lean body mass. Leaner bodies need more calories than less lean ones. Below is

an explanation regarding using this formula:

Harris Benedict formula STEP 1 BMR = 655 + (9.6 X weight in kilos) + (1.8 X height in cm) – (4.7 X age in years). Example of BMR Age 55 Years Height 162 cm Weight 68 kilos Using the Harris Benedict formula your BMR is: 655 + (9.6*84) + (1.8*16) – (4.7*55) => 1232 calories. STEP 2 To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as followed: · If you are Sedentary Calorie-Calculation = BMR X 1.2 · If you are Lightly Active Calorie-Calculation = BMR X 1.375 · If you are Moderately Active Calorie-Calculation = BMR X 1.55


· If you are Very Active Calorie-Calculation = BMR X 1.725 · If you are Extra Active Calorie-Calculation = BMR X 1.9 Total Calorie Needs Example If you are very active, you will need to multiply your BMR of 1232 with 1.725. 1232*1.725 = 2125.2 calories.

This means you need 2125.2 calories to maintain your weight.

Now, if you are taking in 1500 calories it means your body is experiencing calorie deficit, on the other hand if you are eating 2800 calories you are facing calorie access.

Add in your own measurements in the formula and work out your calorie requirements. Once you have determined your requirements you will be able to make a meal plan accordingly. However, this will depend on your goals, for example, if your body’s requirement is 2125.2 calories but you want to increase the intake then you can follow 2400 calorie meal plan. In contrast, your goal is calorie deficit you should follow 1500 calorie meal plan or you can also use the 2100 calorie meal plan in order to maintain your weight. The next section suggests you a few meal plans according to your different calorie requirements. However, one important point to remember is that if you are a female your calorie intake must not to be lower than 1200 calories. On the other hand, if you are male, 1800 calories are the minimum amount calories that you must eat.

Suggestions for Healthy Meal A healthy meal doesn’t have to be a combination of all the yucky things that you

dislike. Be creative and work out recipes that make you look forward to your six

small meals in a day.

A healthy meal plan will have servings from each of the food groups such as dairy,

meat, grains, fruits, vegetables, and others.


1200 Calorie Plan

Let us begin with the 1200 Calorie Plan first, since that is the lowest

recommended calorie level for an individual.

BREAKFAST

Amount Item

12 ounces 1 Cup 1 tbsp. 1 Pack

Coffee / Tea / Orange Juice Milk Cream Oatmeal with brown sugar

MID-MORNING SNACK 1 Slice ½ Cup

Cottage cheese – 1% Pineapple-canned, chunks

LUNCH

2 slices 1 cubic inch

0.15 Cup 1 ounce

0.25

Whole wheat bread Cheddar Cheese Mayo Turkey breast / white meat Small tomato

AFTERNOON SNACK 8 pieces Wheat Crackers

DINNER

5 ounces 1 Cup 2 tbsp. 0.5 Cup

Halibut –broiled Steamed white rice Thousand island dressing Mixed vegetables (Frozen or boiled)

EVENING SNACK 12 fluid ounces

1 tsp Tea White sugar

1500 Calorie Plan

If your energy requirement is more than 1200 calories, then the 1500 Plan should

work for you. Have a look at this sample plan to have an idea how delectable you

can make your meal with a little bit changes here and there.

In the 1500 calorie plan, you will be treating yourself with a small serving of low

fat ice cream. Isn’t that just great? Read on further, and you are surely going to

love it!


BREAKFAST

Amount Item

1 Cup ½ Cup 1 Cup

Bran flakes Skim Milk Grape Fruit Juice

MID-MORNING SNACK 1

2 pieces Apple Crackers

LUNCH 1 Cup

10 1 Cup

Vegetarian Chili Light tortilla chips Yogurt

AFTERNOON SNACK 2 stalks 2 stalks

Celery Carrots

DINNER

1 serving 1 Cup ½ Cup

Grilled Chicken with beans and tomatoes Brown Rice Low fat Ice cream

EVENING SNACK 1 ounce

1 small bowl Turkey / white meat Salad made of lettuce, tomatoes and onions

1800 Calorie Plan

If any of these plans seem boring to you, remember these are just samples. You

can come up with your own alternatives as long as you keep counting the calories

you are taking in.

BREAKFAST

Amount Item

1 1 tbsp. 1 Cup

Toasted Whole Wheat Bagel Almond Butter Orange Juice

MID-MORNING SNACK 1 Pear

LUNCH 1 Serving

½ Cup Grilled Chicken with Beans and Tomatoes Brown Rice

AFTERNOON SNACK 1 2

Plum Ginger Snaps

DINNER

1 Slice 1 Cup

Salmon Green Salad (Lettuce, tomatoes, sunflower seeds, salad dressing)

EVENING SNACK 1 Cup Fruit Yogurt


2100 Calorie Plan

BREAKFAST

Amount Item

12 ounces 1.5 Cup 1 tbsp. 0.5 Cup

Coffee Cottage Cheese – 1% fat Cream Fruit Cocktail

MID-MORNING SNACK 1 1

Medium sized Apple Banana

LUNCH

2 slices 2 cubic inch

0.15 Cup 3 ounces

Whole wheat bread Cheddar Cheese Mayo Grilled Turkey / Chicken breast

AFTERNOON SNACK 1 Apple

DINNER

4 ounces 1.5 Cup 4 tbsp.

0.25 Cup 1 small bowl

Tuna Steamed White Rice Thousand Island Dressing Plain Croutons Garden Salad (lettuce, tomatoes and onions)

EVENING SNACK 2 slices 2 tbsp. 4 tsp

Rye Bread Peanut Butter Fruit Flavor Jelly

2400 Calorie Plan

BREAKFAST

Amount Item

2 tbsp. 1 slice 1 Cup 1 tbsp

Pancake Syrup French Toast Milk Margarine

MID-MORNING SNACK 2 tbsp.

1 8 fluid ounces

Creamy Peanut Butter Apple Fruit Punch (sugar-free)

LUNCH

1 serving 2 servings

1 small bowl 12 fluid ounces

Baked Stuff Potatoes Orange Glazed Chops Low Fat Italian Salad Diet Soda

AFTERNOON SNACK 1 serving

1 Cup Carrot Fruit Punch (sugar-free)

DINNER 11 serving Turkey Tacos


½ Cup 3.3 ounces

1 Cup

Salsa (Low-salt) Sweet Corns Brewed Coffee

EVENING SNACK

1 small bowl 1 tbsp. 1 Cup

Chocolate Pudding (non-fat) Light Cream Topping Milk

This diet provides the required energy for 2400

calories dietary requirement. It covers most of the

essential nutrients, such as fat, protein,

carbohydrates, cholesterol, sodium, fiber, etc.

2800 Calorie Plan

BREAKFAST

Amount Item

12 ounces 1 tsp

1.5 Cup 1 tbsp.

2 Medium sized 1 Medium sizes

Coffee White Sugar Cottage Cheese (1% fat) Cream fluid Orange Peach

MID-MORNING SNACK 1 Medium sized

3 tbsp. Banana Creamy Peanut Butter

LUNCH

1 Medium sized 3 slices 1 ounce 0.1 Cup

0.2 2 ounces

Apple Whole Wheat Bread Cheddar Cheese (mildly shredded) Iceberg Lettuce White Meat

AFTERNOON SNACK 12 fluid ounces

1 tsp 7 each

Tea White Sugar Crackers

DINNER

1 Medium sized 3 slices

4 tsp 2 Cup 4 tbsp.

Banana Whole Wheat Bread Strawberry Jelly Skimmed Milk Peanut Butter

EVENING SNACK 2 slices 1 tbsp. 0.5 Cup

Rye Bread Fat Free Mayonnaise Tuna


Keep your meal plans simple so that they are easy to follow and you don’t

exhaust yourself in preparing them.

3200 Calorie Plan

BREAKFAST

Amount Item

1 Large 2 slices 1 tbsp. 1 Cup

1 ½ Cup 1 Cup

Banana Raisin Toast Margarine Cereal Skimmed Milk Cranberry Juice Cocktail

MID-MORNING SNACK 15

2 tbsp. Unsalted Wheat Crackers Peanut Butter

LUNCH

1 1 Cup ½ Cup 2 slices

1 tsp 1 ½ Cup

2 tbsp.

20

Apple Spaghetti Beans Italian Bread Margarine Salad (Lettuce, tomato, carrot, cucumber, green pepper & radishes) Creamy Italian Salad Dressing Pretzel Rings

AFTERNOON SNACK ¼ Cup Almonds, Raisins,

Peanuts

DINNER

1 Large ½ Cup

3 ounce 1 ounce ½ Cup ½ Cup ½ Cup

Burrito Pinto Beans Lean Meat or Chicken Cheddar Cheese Rice Carrots Ice Milk

EVENING SNACK 2 small 1 ½ Cup

Peanut Butter Cookies Apple Juice

These are just a few guidelines to give you a start. You will have to monitor your

progress closely, and adjust your calories accordingly. Keep track of your calorie

intake, your bodyweight and your body fat percentage.


Make Each Meal a Happy Meal

All nutrients are essential for your body. However, while planning your menu, you

will have to act cleverly. Adding full-fat mayonnaise or butter gives you too many

calories and saturated fats. If you are adding one food item which is high in fat,

then you must reduce another food item from some other food group. Balancing

your meal is critical or else you can end up with clogged arteries.

Here, are a few healthy options regarding food items that you can have at

different meal times of the day.

Breakfast

Breakfast is the most essential meal of the day. Your

body needs energy to start up. Therefore, plan your

breakfast wisely. Cereals, toast, pancakes, waffles,

bagel, peanut butter, berries, eggs, milk, fresh juice,

smoothies are some options that you can consider.

Lunch

By lunch time, your body is again energy drained and needs a re-charge.

You will have to select food items that are high in protein and

carbohydrates. Adding meat, vegetables, fruits, bran bread, brown rice,

juice, and pasta can make your lunch a scrumptious meal.

Dinner

Dinner and lunch items are almost similar. However, if you follow the same meal

plan, you might get bore. Therefore, using the same food group, you can just alter

your meal. For example, if you had spaghetti for lunch, you can choose bread or

rice at night. You will be getting the required carbohydrates; yet changing the

food item makes the meal plan different and appealing. At night, since your body

goes through the process of repair and maintenance, make sure you pick healthy

options. Don’t add food which is rich in oil and doesn’t digest quickly.


Snacks

Snacks are the best part of a meal plan. During this time, you can reward yourself

with mouth-watering delicacies that you love. Remember - the point of a healthy

menu plan is to make gradual changes. While you are allowed to treat yourself,

you must limit the size of these treats to small

bites. Nuts and fruits are ideal food items to

munch during snack time. This is the time when

your body is not totally drained out, but rather

needs minimal energy to keep working. Besides

nuts and fruits, you can also have milk, tea, fruit

yogurt, crackers, low fat mayonnaise, and other

similar items.

Not sure what to prepare for breakfast? We are providing you a few recipes that you can consider as some tips.


Banana Bran Muffins

INGREDIENTS:

2 large eggs 2/3 cup packed light brown sugar 1 cup mashed ripe bananas, (2 medium) 1 cup buttermilk, (see Ingredient notes) 1 cup unprocessed wheat bran, (see Ingredient notes) 1/4 cup canola oil 1 teaspoon vanilla extract 1 cup whole-wheat flour 3/4 cup all-purpose flour 1 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon ground cinnamon 1/4 teaspoon salt 1/2 cup chocolate chips, (optional) 1/3 cup chopped walnuts, (optional)

METHOD:

1. Preheat oven to 400°F. Coat 12 muffin cups with cooking spray. 2. Whisk eggs and brown sugar in a medium bowl until smooth. Whisk in bananas, buttermilk,

wheat bran, oil and vanilla. 3. Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, cinnamon and salt in a

large bowl. Make a well in the dry ingredients; add the wet ingredients and stir with a rubber spatula until just combined. Stir in chocolate chips, if using. Scoop the batter into the prepared muffin cups (they’ll be quite full). Sprinkle with walnuts, if using.

4. Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. Let cool in the pan for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool slightly before serving. NUTRITION (Per serving): 196 calories; 6 g fat (1 g sat, 3 g mono); 36 mg cholesterol; 32 g carbohydrates; 5 g protein; 4 g fiber; 182 mg sodium; 167 mg potassium.


Pina Colada Yogurt Parfait

INGREDIENTS:

1/3 cup reduced-fat vanilla yogurt 1/2 cup crushed canned pineapple, or canned mandarin oranges 1 tablespoon toasted coconut

METHOD:

1. Top yogurt with pineapple (or canned mandarin oranges) and coconut. NUTRITION (Per serving with pineapple): 155 calories; 3 g fat (3 g sat, 0 g mono); 4 mg cholesterol; 28 g carbohydrates; 5 g protein; 1 g fiber; 57 mg sodium; 325 mg potassium.

Cocoa-Date Oatmeal INGREDIENTS

1/4 cup chopped pitted dates, (10-12 dates) 1 cup old-fashioned rolled oats 2 tablespoons cocoa Pinch of salt 2 cups water

METHOD: Combine dates, oats, cocoa and salt in a 1-quart microwavable container. Slowly stir in the water. Partially cover with plastic wrap. Microwave on Medium for 4 or 5 minutes, and then stir. Microwave on Medium again for 3 or 4 minutes, and then stir. Continue cooking and stirring until the cereal is creamy.

NUTRITION (Per serving):

142 calories; 4 g fat (1 g sat, 1 g mono); 0 mg cholesterol; 61 g carbohydrates;


0 g added sugars; 8 g protein; 9 g fiber; 81 mg sodium; 497 mg potassium.

Asparagus & Canadian Bacon Omelet INGREDIENTS

10 stalks asparagus, trimmed and chopped 1/4 cup plus 1 tablespoon water, divided 2 slices Canadian bacon, diced (1 ounce) 1 teaspoon extra-virgin olive oil 1/2 cup liquid egg substitute, such as Egg Beaters 1/4 cup shredded reduced-fat Cheddar cheese 1/8 teaspoon salt 1/8 teaspoon freshly ground pepper

METHOD:

1. Bring asparagus and 1/4 cup water to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the asparagus is slightly softened, about 2 minutes. Uncover and continue cooking until the water has evaporated, 1 to 2 minutes.

2. Add Canadian bacon and oil to the pan and stir to coat. Pour in egg substitute, reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.

3. Sprinkle cheese, salt and pepper over the omelet. Lift up an edge of the omelet and drizzle the remaining 1 tablespoon water under it. Cover, reduce heat to low and cook until the egg is completely set and the cheese is melted, about 2 minutes. Fold over using the spatula and serve. NUTRITION (Per Serving): 198 calories; 9 g fat (3 g sat, 5 g mono); 20 mg cholesterol; 7 g carbohydrates; 24 g protein; 3 g fiber; 978 mg sodium; 539 mg potassium.


Quick Cinnamon Rolls INGREDIENTS: ROLLS

1/4 cup boiling water 1/2 cup raisins 1/3 cup packed brown sugar 2 teaspoons ground cinnamon 2 cups all-purpose flour 1 tablespoon baking powder 1/4 teaspoon salt 3/4 cup low-fat cottage cheese 1/3 cup granulated sugar 1/3 cup low-fat milk 1/4 cup canola oil 1 1/2 teaspoons vanilla extract 1 tablespoon melted butter

GLAZE

1/2 cup confectioners' sugar, sifted 2-3 teaspoons low-fat milk 1 teaspoon vanilla extract

METHOD:

1. To make rolls: Preheat oven to 400°F. Coat an 8-by-8-inch baking dish with nonstick cooking spray.

2. Pour boiling water over raisins in a small bowl; cover and set aside. Mix together brown sugar and cinnamon and set aside. Whisk together flour, baking powder and salt in a small bowl; set aside.

3. Puree cottage cheese in a food processor. Add granulated sugar, milk, oil and vanilla and process until very smooth. Add the flour mixture and pulse 4 or 5 times, just until the dough clumps together. Turn out onto a work surface and knead several times to make soft dough. Dust the dough and work surface with flour and roll into a rectangle, approximately 15 by 10 inches.

4. Brush the melted butter over the dough, leaving a 1/2-inch border around the perimeter. Sprinkle with the brown sugar mixture. Run the rolling pin over the surface to gently press the sugar into the dough. Drain any liquid from the raisins and sprinkle them over the sugar. Starting at a long edge, roll up, jelly-roll fashion. Pinch edges of the dough together along the seam. With a sharp knife, trim ends. Slice the roll into 12 pieces. Set the rolls, cut-side-up, in the prepared baking dish. Bake until golden and firm to the touch, 25 to 30 minutes. Loosen edges and invert onto a rack to cool slightly. Turn the rolls right-side up for glazing.


5. To make glaze: Whisk together confectioners’ sugar, milk and vanilla in a small bowl, using just enough milk to make a nice consistency for drizzling. Drizzle the glaze over the rolls and serve warm. NUTRITION (Per serving): 227 calories; 6 g fat (1 g sat, 3 g mono); 4 mg cholesterol; 39 g carbohydrates; 4g protein; 1g fiber; 251 mg sodium; 104 mg potassium.

Rhubarb Waffles with Rhubarb Sauce INGREDIENTS: SAUCE

1 1/4 pounds rhubarb, trimmed and diced (1/4 inch), about 5 cups 1 1/2 cups sugar

WAFFLES 3 large egg whites 1 1/4 cups nonfat milk 1 1/2 tablespoons canola oil 1 1/2 cups all-purpose flour 1/4 cup whole-wheat flour 3 tablespoons sugar 1 tablespoon baking powder 1/4 teaspoon salt

METHOD:

1. To prepare sauce: Combine rhubarb and 1 1/2 cups sugar in a medium saucepan and bring to a simmer over medium-low heat. Cook until the rhubarb is tender and translucent. Transfer about 1 cup of the rhubarb to a small bowl with a slotted spoon, and reserve for the waffle batter. Boil the remaining rhubarb in syrup over medium heat, stirring occasionally, until slightly thickened, 5 to 7 minutes.

2. To prepare waffles: Whisk egg whites in a large bowl until frothy. Whisk in milk and oil. Stir in the reserved 1 cup cooked rhubarb. Sift all-purpose flour, whole-wheat flour, 3 tablespoons sugar, baking powder and salt into a medium bowl. Gently stir the dry ingredients into the egg-milk mixture just until moistened.


3. Preheat a waffle iron. (If your waffle iron is not nonstick, brush it lightly with oil.) Fill the iron about two-thirds full. Close and cook the waffles until they are nicely browned, about 4 minutes. Repeat with the remaining batter, coating the waffle iron lightly with oil, if necessary, before cooking each batch. Serve hot, topped with the rhubarb sauce. NUTRITION (Per serving): 434 calories; 4g fat (0 g sat, 2 g mono); 1mg cholesterol; 93 g carbohydrates; 8 g protein; 3 g fiber; 431 mg sodium; 459 mg potassium. Now let’s move to some lunch ideas

Bean & Tomato Salad with Honey Vinaigrette INGREDIENTS:

1 1/4 cups dried beans, preferably heirloom, or 2 15-ounce cans white beans, rinsed 1 teaspoon salt, divided 1/2 cup minced red onion 1/4 cup cider vinegar 4 teaspoons honey 1 teaspoon peanut or canola oil 1/2 teaspoon freshly ground pepper, or to taste 8 ounces green beans, trimmed and cut into 2-inch pieces 1 pint cherry or grape tomatoes, halved or quartered 1/2 cup fresh basil leaves, thinly sliced 1 pound tomatoes, sliced

METHOD:

1. If using canned beans, skip to Step 3. If using dried beans, rinse and pick over for any stones, then place in a large bowl, cover with 3 inches of cold water and soak at room temperature for at least 6 hours or overnight.

2. Drain the soaked beans, rinse and transfer to a large saucepan. Add 6 cups cold water. Bring to a simmer, partially cover, and simmer gently, stirring once or twice, until tender but not mushy, 20 minutes to 1 hour, depending on the freshness of the dried beans. (If you’re using heirloom beans, be sure to check them after 20 minutes; they tend to cook more quickly than conventional beans.) If at any time the liquid level drops below the beans, add 1 cup water. When the beans are about three-fourths done, season with 1/2 teaspoon salt. When the beans are tender, remove from the heat and drain.


3. Combine the beans (cooked or canned), the remaining 1/2 teaspoon salt, onion, vinegar, honey, oil and pepper in a large bowl. Stir, cover and refrigerate to marinate for at least 1 hour or overnight.

4. Cook green beans in a large pot of boiling water until crisp-tender, about 5 minutes. Drain, rinse with cold water, and drain again. Pat dry and add to the marinated beans. Stir in cherry (or grape) tomatoes and basil. Season with pepper.

5. To serve, arrange tomato slices around the edge of a serving platter or shallow salad bowl and spoon the bean salad into the center. NUTRITION (Per serving): 134 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 26 g carbohydrates; 7 g protein; 7 g fiber; 298 mg sodium; 565 mg potassium.

Grilled Salmon & Zucchini with Red Pepper Sauce INGREDIENTS:

1/3 cup sliced almonds, toasted (see Tip) 1/4 cup chopped jarred roasted red peppers 1/4 cup halved grape tomatoes, or cherry tomatoes 1 small clove garlic 1 tablespoon extra-virgin olive oil 1 tablespoon sherry vinegar, or red-wine vinegar 1 teaspoon paprika, preferably smoked 3/4 teaspoon salt, divided 1/2 teaspoon freshly ground pepper, divided 1 1/4 pounds wild-caught salmon fillet, skinned and cut crosswise into 4 portions 2 medium zucchini, or summer squash (or 1 of each), halved lengthwise Canola or olive oil cooking spray 1 tablespoon chopped fresh parsley, for garnish

METHOD:

1. Preheat grill to medium. 2. Process almonds, peppers, tomatoes, garlic, oil, vinegar, paprika, 1/4 teaspoon salt and 1/4

teaspoon pepper in a food processor or blender until smooth; set aside. 3. Coat salmon and zucchini (and/or summer squash) on both sides with cooking spray, then

sprinkle with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Grill, turning once,


until the salmon is just cooked through and the squash is soft and browned, about 3 minutes per side.

4. Transfer the squash to a clean cutting board. When cool enough to handle, slice into 1/2-inch pieces. Toss in a bowl with half of the reserved sauce. Divide the squash among 4 plates along with a piece of salmon topped with some of the remaining sauce. Garnish with parsley, if desired. NUTRITION (Per serving): 280 calories; 13 g fat (2 g sat, 7 g mono); 66 mg cholesterol; 8 g carbohydrates; 32 protein; 1 g fiber; 601 mg sodium; 871 mg potassium.

Green Eggs & Ham Frittata

INGREDIENTS: 8 large eggs 1 1/2 teaspoons dried dill 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 2 tablespoons extra-virgin olive oil 2 leeks, white and light green parts only, diced 1 5-ounce bag baby spinach, chopped 1/2 cup diced ham 1/2 cup shredded Havarti or Muenster cheese

METHOD:

1. Position rack in upper third of oven; preheat to 450°F. 2. Whisk eggs, dill, salt and pepper in a medium bowl. Heat oil in a large ovenproof nonstick skillet

over medium heat. Add leeks; cook, stirring, until softened, about 4 minutes. Add spinach and ham; cook, stirring, until the spinach is wilted, about 1 minute.

3. Pour the egg mixture over the vegetables and cook, lifting the edges of the frittata so uncooked egg can flow underneath, until the bottom is light golden, 2 to 3 minutes. Sprinkle cheese on top, transfer the pan to the oven and bake until the eggs are set, 6 to 8 minutes. Let rest for about 3 minutes before serving. Serve hot or cold. NUTRITION (Per serving): 217 calories; 15 g fat (5 g sat, 6 g mono);


296 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 14 g protein; 1 g fiber; 418 mg sodium; 320 mg potassium.

Turkey Mini Meatloaves

INGREDIENTS: 1 pound 93%-lean ground turkey 1 medium zucchini, shredded 1 cup finely chopped onion 1 cup finely chopped red bell pepper 1/3 cup uncooked whole-wheat couscous 1 large egg, lightly beaten 2 tablespoons Worcestershire sauce 1 tablespoon Dijon mustard 1/2 teaspoon freshly ground pepper 1/4 teaspoon salt 1/4 cup barbecue sauce, (optional)

METHOD:

1. Preheat oven to 400°F. Generously spray a nonstick muffin pan with cooking spray. 2. Gently mix turkey, zucchini, onion, bell pepper, couscous, egg, Worcestershire, mustard, pepper

and salt in a large bowl, preferably with your hands, without overworking. Equally divide the mixture among the muffin cups. Spread barbecue sauce on top of each loaf, if using.

3. Bake until the meatloaves are cooked through or an instant-read thermometer inserted into the center registers 165 degrees F, about 25 minutes. Let the loaves stand in the pan for 5 minutes before serving. NUTRITION (Per serving): 196 calories; 8 g fat (2 g sat, 3 g mono); 95 mg cholesterol; 18 g carbohydrates; 3 g added sugars; 18 g protein; 3 g fiber; 386 mg sodium; 432 mg potassium.


Turkey & Leek Shepherd's Pie INGREDIENTS: FILLING

2 teaspoons extra-virgin olive oil 2 large leeks, white and light green parts only, well washed and thinly sliced 1 1/2 cups thinly sliced carrots 3 cloves garlic, minced 1/3 cup dry white wine 3 tablespoons all-purpose flour 2 teaspoons chopped fresh sage, or 1/2 teaspoon dried, rubbed 2 cups reduced-sodium chicken broth 2 cups diced cooked turkey, or chicken 1 cup frozen peas 1/4 teaspoon salt Freshly ground pepper to taste

MASHED POTATOES

2 pounds potatoes, preferably Yukon Gold, peeled and cut into chunks 1/2-3/4 cup nonfat buttermilk, (see Tip) 1/4 teaspoon salt Freshly ground pepper to taste 1 large egg, lightly beaten 1 tablespoon extra-virgin olive oil

METHOD: 1. To prepare filling: Preheat oven to 425°F. Heat 2 teaspoons oil in a large skillet or Dutch oven

over medium heat. Add leeks and carrots and cook, stirring, until the leeks soften, about 7 minutes. Add garlic and cook, stirring, 1 minute more.

2. Pour in wine and stir until most of the liquid has evaporated. Add flour and sage and cook, stirring constantly, until the flour starts to turn light brown, about 2 minutes. Stir in broth and bring to a simmer, stirring constantly, until the sauce thickens and the carrots are barely tender, about 5 minutes.

3. Add turkey (or chicken) and peas and season to taste with salt and pepper. Transfer the mixture to a deep 10-inch pie pan or other 2-quart baking dish and set aside.

4. To mash potatoes and bake pie: Place potatoes in a large saucepan and add cold salted water to cover. Bring to a boil over medium heat. Cook, partially covered, until the potatoes are tender, about 10 minutes. Drain and return the potatoes to the pan. Cover and shake the pan over low heat to dry the potatoes slightly, about 1 minute. Remove from the heat.

5. Mash the potatoes with a potato masher or whip with an electric mixer, adding enough buttermilk to make a smooth puree. Season with salt and pepper. Stir in egg and 1 tablespoon oil.


6. Spread the potatoes on top of the turkey mixture. With the back of a spoon, make decorative swirls. Set the dish on a baking sheet and bake until the potatoes and filling are heated through and the top is golden brown, 25 to 30 minutes. NUTRITION (Per serving): 331 calories; 8 g fat (2 g sat, 4 g mono); 73 mg cholesterol; 42 g carbohydrates; 22 g protein; 5 g fiber; 358 mg sodium; 991 mg potassium.

Soy-Lime Tofu & Rice Bento Lunch INGREDIENTS: TOFU &DIPPING SAUCE

1 14-ounce package extra-firm, water-packed tofu, drained 1/3 cup reduced-sodium soy sauce 1/3 cup lime juice 3 tablespoons toasted sesame oil 1 tablespoon prepared peanut sauce 1 tablespoon “lite” coconut milk

RICE BALLS

2/3 cup cooked short-grain brown rice 2 teaspoons rice vinegar Pinch of salt 2 tablespoons black sesame seeds, (optional)

FRUIT & VEGETABLES

1 cup steamed sugar snap peas 6 strawberries, hulled 6 orange wedges

METHOD:

1. To prepare tofu: Pat tofu dry and cut into 1/2- to 3/4-inch cubes. Combine soy sauce, lime juice and oil in a medium shallow dish or large sealable plastic bag. Add the tofu; gently toss to combine. Marinate in the refrigerator for 1 hour or up to 4 hours, gently stirring once or twice.

2. Preheat oven to 450°F. 3. Remove the tofu from the marinade with a slotted spoon (discard marinade). Spread out on a

large baking sheet, making sure the pieces are not touching. Roast, gently turning halfway through, until golden brown, about 20 minutes.


4. Meanwhile, combine peanut sauce and coconut milk to make dipping sauce and fill a small container with it.

5. To prepare rice balls: Combine rice, vinegar and salt in a medium bowl and mash with a fork until the rice is a little sticky. With slightly wet hands, press and squeeze the rice into 4 balls. Sprinkle each ball with sesame seeds, if using.

6. Pack 1/2 cup of the tofu, the rice balls and snap peas in a medium container. (Cover and refrigerate the remaining 1 1/2 cups roasted tofu for up to 3 days.) Nestle the container of dipping sauce in the same container.

7. Pack strawberries and orange wedges in another medium container. NUTRITION (Per serving): 393 calories; 11 g fat (3 g sat, 2 g mono); 0 mg cholesterol; 59 g carbohydrates; 0 g added sugars; 17 g protein; 9 g fiber; 321 mg sodium; 496 mg potassium.

Meal Replacement options

Does following a healthy diet plan still sound tough? Absolutely not, right? Make

small changes, and with time, you will be more motivated to follow your diet

plan. Your tastes will change slowly, and too many changes too soon will bore

you. We have provided you with quite a handful of suggestions. You do not have

to follow them the way they are. These meal plans are just samples, modify them

according to your dietary requirements and what soothes your taste buds. Craft a

plan, and customize your routine such that it can be easily followed.

Just remember to keep the bites small, and you will never have to worry about

health problems or medical bills.


Chapter 4: Set up Your Kitchen for a Healthy Lifestyle


Why Setting Up Kitchen is Important? Do you enter your kitchen and start digging your refrigerator to explore some

healthy food choices? Does failing to find a heart-friendly food item make you

grab whatever you can get?

If your answer is yes, then you need to understand why setting up your kitchen is

important. You have decided to live a healthy life;

therefore, you will have to act accordingly. In

order to plan healthy meals, you need to set your

kitchen in such a way that when you enter it, you

don’t become a victim of your desires.

You are on the mission to achieve and maintain a

world-class physique. Make your kitchen your

favorite restaurant! Learn how you can set up a

healthy kitchen, and stay on track.

Keep your kitchen neat and clean since that is the

place where you will be cooking the food that goes into your mouth. Make it

vibrant and beautiful, so that you may enjoy spending more time there while

making healthy delectable meals for your family. Also don’t forget to organize it

with required inventory. An organized and inventoried kitchen saves a lot of time.

Become Aware of the Instruments and Appliances that

Surround You in Your Kitchen

Your kitchen is equipped with a lot of items, but do you know why each of these

are most used? Let’s have a look at a few of these items.

4 & 8 Inch Blade Knife

A 4-inch blade knife is the most commonly used knife in the kitchen as it can be

really handy. Its blades are flexible and suited for separating meat from the bone.

This knife is also known as a Chef’s Knife. However, it is a versatile knife which can


also be used for other functions such as chopping, dicing or peeling small round

fruits and vegetables.

On the other hand, an 8-inch blade knife is a carving knife’s assistant, because it is

used to hold meat in place while slicing. You can also slice fruits and vegetables

with the help of its pointed tip.

Cutting Board

You surely don’t want to ruin your marble counters. Use a cutting board to do all

the chopping and cutting. A cutting board is made of

hard substances and can be used as a platform for food

preparations or a ‘serving pad’ for serving hot food.

Always wash your cutting board with hot soapy water to

keep it sanitized and protected from bacteria. If your

board has cracks or cuts, throw it away.

Non-Stick Frying Pans

A non-stick frying pan can be a great help for your sauté or frying needs. You can

easily stir fry with it without worrying about the mess that can be created. A non-

stick frying pan doesn’t allow food to stick to its base, thus it saves a lot of your

dish washing time. It is one of the essential cookware and very affordable.

1 Liter and 5 Liter Pot

Always purchase cooking ware in two main sizes - one small pot for general

household cooking, and a bigger pot if you are preparing food for a large group of

people. Having a larger pot can make your cooking convenient. You can easily

move your spoon in the pot without worrying about food spilling out.

Blender

Want to make your cooking easy and less time consuming? Get a blender. A

kitchen blender can make food preparation more efficient and less time

consuming. It can perform functions such as processing hard food, pureeing,


mixing and blending. A large variety of blenders are available in the market, opt

for the one that best suits your needs.

Mini Food processor

Food processors are kitchen appliances that are

used to facilitate various repetitive tasks in the

process of preparation of food. They are similar

to blenders in many ways, but are quicker and

smaller. Food processors come with

interchangeable blades which makes them a

better option. In addition, their bowls are wider

and shorter than those of blenders.

Flipper

Flippers are used to toss or turn food such as pancakes or

burger patties. You can turn patties or take them out on a

platter using flippers. Flippers surely make one of the

essential items of a kitchen.

Spatulas

Whether you want to mash potatoes or mix the batter for baked goods, a spatula

will do it all for you. It has a broad flat head and is usually used for blending,

mixing and removing food from cooking utensils. It can also be used for spreading

icing on cakes.

Storage Containers

Storage containers come in all shapes and sizes. They

usually have wide openings which makes scooping easy.

Their airtight lids protect the freshness and flavor of the

food item inside. You can easily store away your grains,

sugar, salt, etc. in these containers.


Mixing Bowls

As the name suggests, mixing bowls are used to mix ingredients together before

they can be tossed in a pan or a bowl. Whether you are making batter for baking

something or want to toss in salad, mixing bowls can be of real help. Their rims

are smooth, which makes pouring neat and keeps spills to a minimum.

Measuring Cups

Measuring cups make following recipes convenient. They come in different sizes

and are made of glass, stainless steel or plastic. They

are light in weight and have a pouring spout. The cups

generally include ¼, ½ and 1 - cup capacities. These

measuring cups will give you a reading in both ounces

and milliliters.

Measuring Spoons

Their function is similar to that of measuring cups. Measuring spoons are available

in four main capacities - ¼ tsp, ½ tsp, 1 tsp and 1 tbsp. Buy them once, and they

will last long.

Cheese Grater

Today, you can find cheese graters in different shapes in

the market. A cheese grater is an efficient tool that turns

a block of cheese into pillows of fluffy grated cheese. The

blades are extremely sharp, and that helps in grating

cheese effortlessly.

Baking Pan

Love baking? Then you definitely need a baking pan or tray. Get a baking pan, and

treat your guests to freshly baked desserts, pies, pans, etc. These pans are

available in various shapes. You can get a non-stick baking pan with a clamp


design. That type of pan consists of two layers – a nonstick interior and an

exterior finish - which ensure easy cleaning. Or you can also buy a heat-proof

glass dish, which is durable and won’t break when kept in an oven.

Kitchen Cloths

Kitchen cloths are usually available in cotton. They are really useful for holding

hot pans, scrubbing and absorbing spills like sponges.

Salad Spinner

Oil-based salad dressings only adhere to greens that are perfectly dry, thus you

will need a salad spinner to dry your leafy vegetables efficiently. They are easy to

use with just one hand Because a single-touch brake button stops the spinning.

Plus, these spinners are dishwasher safe, thus won’t be tedious to clean.

Cookie Sheets

Cookie sheets are insulated material which ensures you that your cookies won’t

turn too brown or burn. Get a non-stick durable cookie sheet, and release your

delicate cookies with ease. Later, clean it up in a snap. These cookie sheets are

scratch resistant, and the coating won’t chip or peel.

Spices

How can a kitchen be complete without spices? A

spice can be dried fruit, root, bark or seed which is

used in foods to enhance flavor or color. It can also kill

harmful bacteria and prevent their growth. In some

cultures, spices are used for medicinal purposes. Black

pepper, turmeric, cinnamon, cloves, paprika, mustard

grains, saffron, are some of the most commonly used spices.

Coffee Grinder

Coffee grinders are equipped with a built-in grinder to grind coffee beans before

your eyes. This function enables the grinder to deliver you maximum freshness.


Depending upon the capacity of a coffee grinder, you can grind 2

to 12 cups of fresh coffee. Grinders usually come with a double-

wall insulated thermal flask that keeps coffee warm. You can even

set the strength of coffee in the grinder. Coffee grinders have

removable parts, thus making cleaning convenient. Clean the

hopper and chute every 1 – 2 weeks, depending on the frequency of your use.

And, don’t forget, to wipe the base clean with a damp cloth.

Tongs

Tongs have scalloped heads for handling food without piercing

them. They are an ideal tool for flipping meat on the grill or

vegetables cooking in a pan. Kitchen tongs grip food strongly.

You can also use them to turn or remove food from a hot fryer.

In addition, they work well when serving sliced cuts of meats,

noodles, spaghettis, bread, etc.

Strainer

Get a strainer to drain your pasta and vegetables, strain stocks and sauces, sift dry

ingredients, or dust desserts with powdered sugar. Conventionally made of

stainless steel, strainers are secure and easy to hold.

What Needs to be Eliminated?

Any food that has poor nutritional value should be eliminated from your grocery

list and should not be in your kitchen. Unhealthy food is generally very attractive

in appearance, but at the same time, it is high in fat, sodium and sugar. Such

foods are a major cause of obesity, dental cavities, diabetes, etc.

Processed or refined foods should also be avoided. White flour and most

packaged goods contribute to weight gain. Cookies, chips, candy bars, fried food,

etc. may really be tempting at snack time, but they are high in fat and

hydrogenated oil, both of which are not healthy for your body. The intake of such

food items should always be limited. Excessive fat sticks to your arteries, and can


cause blockages leading to heart diseases and strokes. They can also act as a

foundation for cancer and arthritis.

Similarly, eliminate too much salt from your diet. High quantity of sodium can

result in high blood pressure.

A Healthy Shopping List Can Make Healthy Living Easier

Create a healthy grocery list, and remain smart and fit all your life! Grocery

shopping becomes much easier when you know where to start from.

Your list should contain fresh vegetables and fruits as they are rich in vitamins,

minerals, and antioxidants, and are usually low in calories. You need at least five

or more servings of vegetables and fruits in a day. Purchase grains and cereal

products which are made from whole grains and not refined flour. Whole grains

are important sources for vitamins, mineral and fiber.

Obtain your protein from fish, poultry and lean meats. Eggs, nuts, seeds and

legumes are also good protein choices. Choose fresh and frozen food, and avoid

deep-fried convenience foods. Keep your beverages simple. Go for water, low-fat

milk, juices and herbal teas. Even while buying dairy products, select low-fat milk,

yogurt and cheese.

Read labels and buy salad dressings that are made with olive oil, canola oil or

walnut oil. Purchase low-fat mayonnaise for sandwiches and canola or olive oil

for cooking. When purchasing canned food, look for low-sodium soups,

vegetables and sauces. Avoid frozen pizzas, deep-fried appetizers, etc.

Opt for fresh fruits, healthy nuts, seeds and whole grain crackers for snacks.

To make your task easier we have formulated a list that categorizes healthy food

choices under different food groups.


HEALTHY GROCERY SHOPPING LIST


Dairy □ fat-free or low-fat milk □ skim or 1% milk □ low-fat yogurt □ low-fat cheese □ low-fat cottage cheese □ parmesan/feta cheese □ light margarine □ eggs □ low-fat sour cream □ low-fat whipped cream

Meat / Protein □ white meat, skinless turkey □ white meat, skinless chicken □ turkey/chicken breast cutlets □ grilled chicken strips □ lean beef or lean ham □ sliced turkey breast □ dry beans □ tofu □ cold cuts

Snacks □ baked tortilla chips □ almond or walnuts □ raisins □ whole-grain baked crackers □ high-fiber cereal bars □ low-fat microwaveable popcorn □ 100 calorie snack packs □ flaxseeds Beverages □ 100% real fruit juice □ low sodium vegetable juice □ tea □ coffee □ red or white wine □ non-dairy creamer

Fruit and Vegetables □ potatoes □ mushrooms □ onions □ cucumbers □ lettuce □ tomatoes □ carrots □ celery □ zucchini □ broccoli □ cauliflower □ spinach □ peas □ bell peppers □ strawberries □ bananas □ apples □ oranges □ grapefruit □ melon □ nectarines □ peaches □ pears □ plums □ lemon/lime □ blueberries □ raspberries □ avocados □ kiwi □ fresh herbs □ corns □ green beans

Bread, Pasta and Cereal □ whole-grain bread □ whole-grain bagels □ whole-grain English muffins □ low-fat, reduced-sodium crackers □ whole-grain cereal □ oatmeal □ brown rice □ whole-grain pasta □ whole-wheat tortillas □ couscous □ barley □ lasagna/macaroni noodles □ risotto □ pasta sauce

Condiments □ low-fat salad dressing □ olive oil □ mustard □ ketchup □ BBQ sauce □ steak sauce □ vinegar □ jam or jelly □ honey □ peanut butter □ salsa □ soy sauce □ pickles / relish □ spices □ salt/pepper □ seasoning packets


Six Basic Nutrients and Their Purpose

Your body requires six basic nutrients for a healthy life. While you are planning a

meal, make sure you include an adequate amount of the following nutrients:

Carbohydrates

Carbohydrates assist in breaking down proteins and protecting your body from

toxins. They are essential for energy requirements. They fuel the body’s chemical

processes and prevent dehydration. Carbohydrates are found in fruits, vegetables

and grains. Starch is also one of the important carbohydrates.

Proteins

Your body is made up of proteins. Proteins help form antibodies to fight infection,

build muscles, and repair damaged tissue. Meat, fish, poultry, dairy products and

eggs are excellent sources of protein.

Fat

Fats help with the absorption of fat-soluble vitamins such as Vitamins A, D, E and

K. They keep the body warm, maintain hair and skin, and protect the vital organs.

However, the intake of fats must always be limited or else it can lead to higher

cholesterol levels.

Vitamins

Your body needs vitamins to process nutrients, regulate the nervous system and

help to build genetic material, proteins, red blood cells, and hormones. Day light

and heat can destroy vitamins; thus you need to consume them regularly.

However, always consume them fresh. Vitamins should be cooked in little water

and for a short period only. You can obtain them from fruits, vegetables, dairy

products, poultry, fish, meat and eggs.

Minerals


Minerals are important to sustain a healthy body and mind. They have substances

that the body needs for forming teeth, bones and bloods cells, regulating body

fluids and assisting in the chemical processes of the body. Some of the essential

minerals you will need are calcium, magnesium, chloride, phosphorus, sulphur

and potassium sodium, iron, iodine, zinc, etc.

Water

Water makes up 50 to 75 percent of the human body. You need at least 8 eight

glasses of water in a day to keep your body functioning. Water cleanses the body

from toxic substances, and keeps your skin, organs and hair in good shape. Water

is also required to produce digestive enzymes that help the body collect nutrients

from foods and liquids. Women should drink more water than men in order to

prevent pre-mature aging.

You should especially drink more water if you take in a lot of caffeine.

What Do You Require to Cook Healthy Meals?

Follow the grocery list that we have suggested and you can begin cooking healthy

meals. Just remember to calculate calories according to your dietary

requirements. You are allowed to eat everything as long as you keep a balanced

quantity, and cook them in such a way that the food doesn’t lose its essential

nutrients.

Always purchase fresh fruits and vegetables and consume them quickly. Don’t

wait for them to rot. You can also grow your own vegetable garden, and get fresh

veggies whenever you want them.

Stock up your kitchen with green vegetables, zucchini, tomatoes, fish, chicken,

turkey, broth, soup and berries.

Keep experimenting with healthy recipes and stay motivated!


Chapter 5: Maintain a Food Dairy


Note Down What You Are Eating

Maintain a food diary to keep track of the food you are taking in. A food diary is

an effective tool to determine if your eating habits are healthy. It can help in

identifying where your diet has gone wrong and can guide you as to where you

need to make changes.

You can make a food diary in any way you may prefer; however, to give you a

start, here is a sample of what you should make.

Quantity Food Notes

BREAKFAST

MID-MORNING SNACK

LUNCH

AFTERNOON SNACK

DINNER

SNACK


Similarly, you can create a food diary for the rest of your 83 Days. In the notes

section, write down your results for the day, and note where you need to improve

or maintain your diet.

Watch the Calories that You Are Taking in

You can also note down the calories as you take them in. For your convenience,

we have designed a chart where you can break down your meals according to the

food group they belong to.

Food Group Carbohydrates Protein Fat Minerals Vitamins

Milk &Dairy

Meats

Grains

Fruits

Vegetables

Water

Other

Make sure to drink sufficient amount of water during the day. The adequate level

for you will depend upon how much physical activity or exercise you do. Most

nutritionists recommend drinking at least 8 eight ounces of water a day.

You Deserve Pat on the Back – Share Your Wins

By following the instructions of this book, you must have noticed positive changes

in yourself, right? Keep tracking your calories and nutrients, but don’t forget to


reward yourself for each positive change that you showed. You totally deserve a

celebration!

However, one thing to keep in mind is the size of your bites. You don’t want to

spoil your healthy lifestyle in one day, do you?

Write in How You Feel

Recall the undertaking that you signed for your body. You have done very well

and managed to keep your promise. So write in on the lines below how you feel

after going through this exercise. We are sure you are totally proud of yourself!

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Happy Living!

a complete nutrition guide - adopt healthy lifestyle and...

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