Wellness Center

Diet + Exercise + Supplements =Wellness

Most people who make a change from a typical high fat diet and sendentary life style, to a diet based on recommended food pyramid, exercise and nutritional supplements will slowly and safely lose weight.

Most important of all they will maintain that weight loss because they have changed their life style.

Poor diets lead to heart disease, diabetes, high blood pressure and cancer, just to name a few.

This page is going to disuss balanced diets with portion control.

We are going to share with you examples of meals that you can use in your daily living.

We then are going to show you the ABC's of weight management.

I hope you find this helpful.

Cheers!

The Most Important Meal of the Day-Breakfast

Let's start with that old standby. Whole grain cereal, skim milk and fruitare an ideal quick and healthy start of the day. We prefer fresh blueberries when in season. If not in season thay can be fairly expensive.

Blueberries are a great source of antioxidants, therefore we by frozen blueberries and put them in a colander under cold water for a few minutes.

Oatmealis one of the healthiest and quickest breakfast. We use a fat free butter and a sugar substitute to mix with it. We have been known to add a few blueberries to this also. Oatmeal is a great natural reduced of cholesterol.

Another quick breakfast is Whole Wheat Bagels. They can be purchased at almost any grocery store along with Low Fat Cream Cheese. (only one bagel - portion control)

A good weekend breakfast is Buckwheat Pancakes with sugar free syrup. We use fat free butter to put on the pancakes.

We saved the best for last, Whole Grain Granola with Fruit and Fat Free Yogurt. You will love it and it is extremely good for you.

We also use a Meal Replacement Shake at least twice a week. The best one we have found is made by AdvoCare. It is a high protein shake and comes in vanilla, chocolate or starawberry. AdvoCare also makes a Breakfast Bar that is great for those of you who want the ultimate in convenience and it is packed with nutrition.

It's Time For Lunch

Low Fat Soups are excellent. There are a lot of recipies for these kind of weight watcher soups.
We like to make servings for 4 or 6 and use the soups as leftovers. Remember portion control, you eat only one serving at a meal.

Salads and Fruits of all kinds are very good for the digestive system. Be sure you use low fat dressing. No use eating salad if you put high fat dressing on it. The balsamic salad dressings are very tasty and are low fat.

If you must have a sandwich use Whole Wheat Bread, Turkey or Chicken, Low Fat Cheese and Nonfat Mayo topped off with a glass of Skim Milk.

The mid-afternoon blase is also a good time to take some nutritional supplements.AdvoCare has excellent snack bars and their energy drinks of Spark, Slam and Slim are excellent for energy and focus. 

Dinner - Dinner -Dinner Our Favorate Meal

Fish is excellent. Salmon, Red Snapper, Shrimp, Trout or Grouper are all excellent for your diet and good for
you.Pork is also very good and is lean. We like Pork Roast or Pork Tenderloin, this also gives you leftovers for salads for the next dinner.

Turkey and Chicken Breast are the old standbys. Very low fat and great for leftovers or put into salads or sandwiches.

Beef must be handled with care. Hamburgers, 93% lean are OK, along with a Fillet, any lean beef is OK when eaten in moderation.

Vegetables are the key to a healthy diet. Consume them in large quantities and often. Any veggie that suits your fancy, make sure you eat a variety to ensure you don't get tired of the same thing. If you like butter on your veggies then use the low fat kind.

Lets talk about desserts, one of our favorite topics. Yes, you can have desserts, (if it's the right one) In the frozen section of your grocery store there is delightful weight watcher Ice Cream Sandwiches, Popsicles and Frozen Yogurt. All of which is great for vour new Life Style.

ABC'S of Weight Management

Ask questions - when dining out don't be afraid of asking your server how a dish is prepared, and ask it to be served without the oil or sauce.

Budget for Snacks - You don't have to give up all your favorite snacks. Just plan ahead and don't eat so much at one time.

Cancel the pity party - When you feel down about your weight, just remember that many people have struggles, and you are choosing to work through them.

Distract yourself - Hungry? Go do something like take a walk, call a friend, go work in the garden, anything that will get your mind off of eating.

Eat slowly - You will over eat if you eat too fast. Your stomach is telling you that you're not full yet, so you keep on.

Focus on the presentation - Be creative and arrange your food in an appealing manner. Use a large plate so you can spread out your food artfully.

Give new habits time - No new routines will take hold over night. Be patient, and make a commitment to try six months to lose weight.

Hang out with optimists - Be around people who are upbeat and positive about your goals, and probably theirs, too.

Inspire yourself - Have incentives to work toward, like a trip, buying new clothes, a certain sport you want to try.

Join up - Hook up with others, either in a club, neighborhood, or work group to exercise together. This gives accountability.

Keep your focus - As you lose weight, take notice of what you are gaining:  self-esteem, slimmer profile, better health.

Lighten up your favorites - There are many cookbooks out there now that are full of "light" versions of your favorites that may be loaded with fat and calories.

Make over your kitchen - Get rid of all the fattening foods in your pantry and fridge. Replace them with healthy foods like fruit and whole grains.

Navigate your way out of your comfort zone.Try something new like a healthy food or a new exercise - you may be surprised how much you like it.

Opt for the 10-minute rule - If you don't feel like exercising, just do something active for 10 minutes - like a walk around the block or mowing the grass.

Push yourself to try at least one new fruit or veggie each week - Who knows? You might like it, and it would be good for you.

Quit the clean plate club - Just stop eating when you are satisfied, and don't finish what is on your plate. You will save a lot of calories.

Reward yourself - Do you want to snack after dinner? Try keeping your hands busy with knitting, cross stitch, or any craft that you use your hands to do.

Stand up to food pushers - If someone is pressuring you to eat something, just say you have your eye on something else or say you will try that one later.

Treat your body like a temple -Start exercising and taking care of your body. Fuel yourself with energy boosting foods and get plenty of sleep.

Use your lunch break wisely by taking a walk. This will provide you with more energy for the rest of the day and after work.

View sweet treats  - If you want to lose weight, you can't have cookies, cake, pies whenever you like. Indulge once a week or find a healthier substitute.

Write a gratitude list - Each day, jot down three to five things you are grateful for. When feeling low, just page through your daily lists to help you stay on track.

Xerox your exercise moves - Leaf through books and magazines for new exercise routines. Make copies and use them when you need new routines.

Yearn to accept where you are now - When you feel like you are at a standstill, just be happy that you have gotten to where you are; losing will start again.

Zero in on your body - Do not wear baggy clothes to hide your body. Wear clothes that fit, and you will be reminded of where you want to be.

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