So here we are after one week on the redesign Weight Management program. Both Renee and Wendy lost weight. Yay! They are super excited with their results despite this was their first week and just really trying to figure out what to eat and when to eat it. As with any new program, you have to make it fit within your lifestyle and the demands your life places upon you. For Wendy, we decided she needed to incorporate more vegetables. She and I sat down and reviewed her likes and dislikes of the healthiest food choices as listed on the website (world’s healthiest foods). Listed there as well are ways you can enjoy each food choice as well if you have never tried any of these foods. Renee found she needed to add ½ a packet of Stevia to her shakes. Stevia is an excellent choice because it is a natural sweetener that doesn’t come with the unhealthy baggage of artificial sweeteners and it can help lower your blood pressure. I also gave them the 9 out of 10 rule. What this rule means is that if you eat 5 times a day the 10th one is a “cheat”. A “cheat” is a little treat to reward yourself because if you simply focus on what you cannot eat then you will feel deprived. If you feel deprived you will never make a life long change to a healthier, happier you. I applaud Wendy and Renee for their excellent work and dedication to their health. Below are some of the details of their week:
• Lost 5.2 lbs
• Had the flu on Monday so she didn’t begin until Tuesday
• Adding some Stevia to shake made it sweet enough to enjoy it more.
• “Shakes are better to me just shaken not blended”
• Following advice of 9/10: every other day they get a cheat.
• “Feeling Really good”
• Lost 2.8 lbs
• “Having a chicken breast, sweet potato, and broccoli for dinner and
one of the shakes for my snacks – today I’m feeling a lot less shaky and
• Decided to update the plan add more calories with veggies, fruit and whole grains
• Saturday 1/28/12 Here was her day:
Exercise – Row for 30 minutes, plus run/walk for 30minutes.
Breakfast – shake w/water
Snack – organic popcorn salted 3 cups
•Tuna salad with mayo and 1 slice of Klassic crisp bread
•¼ cup season sticks
•½ an orange
•Chicken and rice with black beans
•Shake with water with water
If you are on a diet, don't forget to treat yourself once in a while! Without it you will go crazy and get discouraged! So enjoy a (just one) once in a while!
Health Tip: 5 Times A Day is the Way to a Slimmer, Healthier You!
Eat 5 times a day to increase your metabolism, reduce daytime fatigue
and lose body fat not body muscle. When you eat small portions you are
asking your body to process which kicks in your metabolism and prevents
you from getting RAVENOUS! When you are starving you will eat anything
as fast as you possible can so make poor choices which can makes you
feel sluggish or “stuffed”. Maintaining a constant supply of food in
your digestive tract keeps it humming along like a finely tuned engine
giving you optimal performance. Then on your 10th food intake, (which
occurs every other day at the rate of 5 meals/snacks a day) when you do
need a little something sweet or salty you body is ready to process it
quickly and efficiently.