K–JO 105.5 is going for thirds with Pound Plunge!

Transcription

Some of the information in this booklet has been revised
for the 2008 Pound Plunge. Other information from the
previous year is still relevant.
We l c o m e
Here it goes again ...
Welcome
K–JO 105.5 is going for thirds with Pound Plunge!
Last year’s 12–week challenge was such a rousing success that we couldn’t miss out on the fun
and prizes this year! Our 2007 event called out 1,500 people to compete in this weight–loss
challenge, and collectively we lost an astounding 11,878 pounds!
We’re thrilled you are joining us this year for an event that is not only about losing weight, but
also about improving your health. In this booklet you will find the “Your Healthy Weight
Handbook” to help you understand how eating habits and exercise impact your life and your
weight. We’ve also included 12 weeks of Journal Pages so you can log your daily eating habits
and workouts along the way.
We hope you will take this information and this experience and learn to live the Plunge beyond
this event. It’s about changing habits and learning new methods that will help you work toward
changing your lifestyle and eventually your quality of life. Your participation is important to
building a healthier St. Joe.
You have our support and cheers as you Take the Plunge!
Gregg & BJ, K–JO 105.5
Lowell Kruse, Heartland Health
Linda Bahrke, Community Health Plan
Alice Deatherage, AEC Family Fitness
Kim McManus, Heartland Wellness Connections
Dr. Francisco Lammoglia, Heartland Cardiovascular Consultants
Dr. Jane Schwabe, Heartland Cardiothoractic Surgery
Going for thirds!
Kit Contents
What’s included in your Pound Plunge Kit:
List of Prizes
12–week Calendar
Locations
Weigh–in Times
Activities
AEC Exercise Schedule
12–week Workout Schedule
Personality Bios
Your Healthy Weight Handbook
Weekly Journal Pages
Resources from AEC Family Fitness
Smoke the competition!
Prizes
Your reward for 12 weeks of hard work:
Grand Prize
(overall team with the highest percentage of weight lost)
$1,000 from Community Health Plan
4 treadmills from Sam’s Club
4, one–year memberships to Alice’s Energy Connection
Top Female Prize
(individual female with the highest percentage of weight lost)
$500 from Heartland Health
$50 gift certificate for workout clothes
One–year membership to Alice’s Energy Connection
Top Male Prize
(individual male with the highest percentage of weight lost)
$500 from Heartland Health
$50 gift certificate for workout clothes
One–year membership to Alice’s Energy Connection
Calendar
12 weeks to a healthier you!
January
S
M
February
T
W
T
F
S
1
2
3
4
5
S
M
T
W
T
F
S
1
2
WEEK 3
6
7
8
9
10
11
12
3
4
5
6
7
8
9
14
15
16
21
22
23
28
29
WEEK 4
13
14
15
16
17
18
19
10
11
12
20
21
22
23
24
25
26
17
18
19
WEEK 2
27
28
29
30
31
24
25
26
T
April
W
T
F
S
S
1
WEEK 7
2
3
4
27
WEEK 7
March
M
20
WEEK 6
WEEK 3
S
13
WEEK 5
WEEK 1
5
M
T
W
T
F
S
1
2
3
4
5
WEEK 12
6
7
8
6
7
8
9
10
11
12
13
14
15
13
14
15
16
17
18
19
20
21
22
20
21
22
23
24
25
26
27
28
29
27
28
29
30
WEEK 8
9
10
11
12
WEEK 9
16
17
18
19
WEEK 10
23
24
25
26
WEEK 11
30
31
WEEK 12
Locations
Location
Address
Wellness Connections
Heartland Regional Medical Center, 802 N. Riverside Rd., Plaza 1, Suite 290
(park in the parking garage and access Plaza 1 through the walkway,
Wellness Connections will be on your left)
East Hills Shopping Center
3702 Frederick Ave, St. Joseph
Bartlett Park
31st and Duncan, St. Joseph
AEC Family Fitness
2808 Pembroke Lane, St. Joseph
Sam’s Club
North Shoppes at 5201 N. Belt Highway, St. Joseph
Weigh–in Times
Week
Day
Date
Time
Location
Week 2
TUES
January 22
5 – 7 p.m.
WED
January 23
7 – 9 a.m.
Heartland Health’s Wellness Connections
TUES
January 29
5 – 7 p.m.
WED
January 30
7 – 9 a.m.
TUES
February 5
5 – 7 p.m.
WED
February 6
7 – 9 a.m.
TUES
February 12
5 – 7 p.m.
WED
February 13
7 – 9 a.m.
TUES
February 19
5 – 7 p.m.
WED
February 20
7 – 9 a.m.
TUES
February 26
5 – 7 p.m.
WED
February 27
7 – 9 a.m.
TUES
March 4
5 – 7 p.m.
WED
March 5
7 – 9 a.m.
TUES
March 11
5 – 7 p.m.
WED
March 12
7 – 9 a.m.
TUES
March 18
5 – 7 p.m.
WED
March 19
7 – 9 a.m.
TUES
March 25
5 – 7 p.m.
WED
March 26
7 – 9 a.m.
TUES
April 1
(last weigh in)
5 – 7 p.m.
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Platte City Pound Plungers will weigh in every Thursday at the Heartland Clinic of Platte City,
2603 Running Horse Road, Platte City, Mo.
If you live in the Platte City area, you must have your initial weigh-in at Sam’s Club in St. Joseph
at the kickoff event on Tuesday, January 15 between 10 a.m. and 1 p.m. or 5:30 and 8 p.m.
Throughout the 12-week competition, you can weigh-in at Heartland Clinic of Platte City, 2603
Running Horse Road. Your final weigh-in must be at East Hills Shopping Center, 3702 Frederick Ave.
in St. Joseph on April 1, 2008, between 5 and 7 p.m. to be eligible for prizes.
Bid farewell to your fanny!
Give your exercise routine a boost
with these Pound Plunge activities!
Activities
Week
Day
Date
Time
Activity
Location
Week 1
TUES
January 15
10 a.m. or
5:30 p.m.
Kick–Off!
Sam’s Club
Week 1
THUR
January 17
5:30 p.m.
Volleyball
AEC Family Fitness
Week 2
THUR
January 24
5:30 p.m.
Kickball
AEC Family Fitness
Week 3
THUR
January 31
5:30 p.m.
Dodgeball
AEC Family Fitness
Week 4
THUR
February 7
5:30 p.m.
Line Dancing
AEC Family Fitness
Week 5
THUR
February 14
Week 6
THUR
February 21
5:30 p.m.
Volleyball
AEC Family Fitness
Week 7
THUR
February 28
5:30 p.m.
Kickball
AEC Family Fitness
Week 8
THUR
March 6
Week 8
SAT
March 8
Week 9
THUR
March 13
Week 9
SAT
March 15
11:30 a.m. arrive
Noon, walk
Walk in St. Patrick’s
Day Parade
Noyes & Frederick
Week 10
THUR
March 20
5:30 p.m.
Riverfront Trail Walk
Riverwalk - start
on Casino side
Week 11
THUR
March 27
5:30 p.m.
Ashland Trail Walk
Ashland & Noyes
Week 12
TUES
April 1
7 p.m.
Finale Celebration
East Hills Shopping
Center
No Activity
No Activity
9 a.m.
Walk/Run in Happy
Camper Scamper
Bartlett Park
No Activity
AEC exercise schedule*
Week
Day
Date
Time
Location
Activity
Week 2
SUN
January 20
5:30 p.m.
AEC Family Fitness
Intro to Group Fitness
Heart rates, stretches, & form
Week 3
SUN
January 27
5:30 p.m.
AEC Family Fitness
Aerobics
Week 4
SUN
February 3
5:30 p.m.
AEC Family Fitness
Intro to Pilates: Ultimate body
sculpting and flexibility
Week 5
SUN
February 10
5:30 p.m.
AEC Family Fitness
Intro to Kickboxing
Week 6
SUN
February 17
5:30 p.m.
AEC Family Fitness
Intro to Strength Training (bring
small weights or full water bottles)
Week 7
SUN
February 24
5:30 p.m.
AEC Family Fitness
Tone & Tighten: T.N.T.
Aerobics + body sculpting
Week 8
SUN
March 2
5:30 p.m.
AEC Family Fitness
Awesome Abs
Week 9
SUN
March 9
5:30 p.m.
AEC Family Fitness
Pilates on the Ball
Week 10
SUN
March 16
5:30 p.m.
AEC Family Fitness
Kickboxing
Week 12
SUN
March 30
5:30 p.m.
AEC Family Fitness
Weights & Bands
POUND PLUNGE Guidelines
*AEC Family Fitness is happy to provide education and motivation in 11 free workouts at AEC. The workouts are
Sundays at 5:30 p.m. for each of the 12 weeks of the Pound Plunge. The workouts will be in the main gym area.
Please be aware that the following club amenities are for members only during regular club hours: Child Care,
Shower, Spas & Saunas, Basketball & Racquetball, Free Weights & Nautilus, PACE Circuit Room.
Questions?
If you have questions or concerns at any time during the 12-week Pound Plunge, please feel free to contact any AEC
staff member during the workout times, call us at (816) 364-5311, or e-mail us at [email protected]. We want
your visits to AEC to be a great experience!
Contact AEC Family Fitness at (816) 364-5311 or visit www.aecfamilyfitness.com
12–week workout schedule
Week MON
TUES
WED
THURS
FRI
SAT
SUN
Week 1
Cardio
8 - 30 min.
Weights
Upper body
Cardio
8 - 30 min.
Weights
Lower body/abs
Cardio
8 - 30 min.
Weights
Upper body
Rest day
Week 2
Cardio
10 - 30 min.
Weights
Upper body
Cardio
10 - 30 min.
Weights
Lower body/abs
Cardio
10 - 30 min.
Weights
Upper body
Rest day
Week 3
Cardio
12 - 30 min.
Weights
Upper body
Cardio
12 - 30 min.
Weights
Lower body/abs
Cardio
12 - 30 min.
Weights
Upper body
Rest day
Week 4
Cardio
14 - 30 min.
Weights
Upper body
Cardio
14 - 30 min.
Weights
Lower body/abs
Cardio
14 - 30 min.
Weights
Upper body
Rest day
Week 5
Cardio
16 - 30 min.
Weights
Upper body
Cardio
16 - 30 min.
Weights
Lower body/abs
Cardio
16 - 30 min.
Weights
Upper body
Rest day
Week 6
Cardio
18 - 30 min.
Weights
Upper body
Cardio
18 - 30 min.
Weights
Lower body/abs
Cardio
18 - 30 min.
Weights
Upper body
Rest day
Week 7
Cardio
20 - 30 min.
Weights
Upper body
Cardio
20 - 30 min.
Weights
Lower body/abs
Cardio
20 - 30 min.
Weights
Upper body
Rest day
Week 8
Cardio
22 - 30 min.
Weights
Upper body
Cardio
22 - 30 min.
Weights
Lower body/abs
Cardio
22 - 30 min.
Weights
Upper body
Rest day
Week 9
Cardio
24 - 30 min.
Weights
Upper body
Cardio
24 - 30 min.
Weights
Lower body/abs
Cardio
24 - 30 min.
Weights
Upper body
Rest day
Week 10
Cardio
26 - 30 min.
Weights
Upper body
Cardio
26 - 30 min.
Weights
Lower body/abs
Cardio
26 - 30 min.
Weights
Upper body
Rest day
Week 11
Cardio
28 - 30 min.
Weights
Upper body
Cardio
28 - 30 min.
Weights
Lower body/abs
Cardio
28 - 30 min.
Weights
Upper body
Rest day
Week 12
Cardio
30 min.
Weights
Upper body
Cardio
30 min.
Weights
Lower body/abs
Cardio
30 min.
Weights
Upper body
Rest day
“You can use this schedule as it is, or modify it to fit your needs. Any day (not just Sunday) can be your free
day. If exercising six times a week seems overwhelming, then start with four ... but since weight loss is your
goal, the more times you exercise the faster you will reach that prize! And always remember to put a rest day
between your weight training workouts.”
The 12–week Exersize Schedule is brought to you by AEC Family Fitness.
aecfamilyfitness.com
(816) 364-5311
“Those who think they have no time for bodily exercise
will sooner or later have to find time for illness.”
- Edward Stanley
M e s s a g e f r o m A l i c e D e a t h e ra g e o f A E C Fa m i l y F i t n e s s
There
1.
2.
3.
3.
4.
are five essential components of any good exercise program.
Cardiovascular/respiratory (heart, blood system and lung)
Muscle strength
Muscle endurance
Flexibility
Balance
You should always check with your doctor before you start any kind of exercise program. Exercise
sessions do not have to be lengthy, but they do need to be regular. In other words, you’re better off to
exercise 15 minutes five to six days a week than you are to exercise one to two hours one to two times
per week.
I have provided a workout schedule for you in the following pages. Please use common sense and modify
the workouts for your particular body and health challenges. Check with your doctor before you start
any kind of exercise program ... especially if you are age 40 and older or have any type of health issues.
Here is an overview of your workout program:
• Cardio ... any planned activity that raises your heart rate for a sustained period of time (see the
Heart Rate Training Zone page at the back of this Kit) at least three to five times per week. If you
have been very sedentary, start with the shorter time listed on the schedule. Your goal is to be
doing at least 30 minutes sustained cardio by the end of the 12 weeks. Cardio includes
things like walking, biking, treadmill, elliptical trainer, group fitness (aerobics, kickboxing etc.).
• Lift weights two or three times per week for at least 30 minutes at a time. Alternate training
the major muscles of the upper and lower body.
• On weight–training days, do two exercises for each major muscle group. On days you train your
upper body, include chest, shoulders, back, triceps and biceps. On lower body days, train your
quadriceps, hamstrings, calves and abs. (See the definition of terms to follow.)
• Three sets of each exercise. Start with a weight that you can do three sets of 10. For each
muscle group, rest one minute between each set and two minutes before starting the next
muscle group. Each time you get comfortable with a certain amount of weight (in other words,
it’s no longer an effort), you need to increase your weight, by a pound or two.
• Perform both cardio and weight training at the highest level of intensity that is comfortable for
you. Your goal is to increase the intensity as your fitness level increases. Get an assessment from
a fitness expert to make sure you’re exercising at a safe and appropriate level for you.
• Do some kind of breathing, flexibility and balance exercises, such as Pilates, Yoga or Tai Chi.
• Warm up and stretch before both cardio and strength training. Cool down and stretch
afterwards.
You need to workout at an intensity that challenges you but that you can comfortably manage for the
length of your workout. If you’ve received a clean bill of health from you doctor, go ahead and workout
at a moderate level of intensity, or roughly two to four miles per hour for around 20 minutes. On the
RPE scale, you’ll be slightly out of breath but still able to carry on a conversation. In a strength training
workout ... you should be sweating! As a rule, men tend to push too hard and women not hard enough.
Pay attention to what your body is telling you. Don’t push too hard, but try not to let yourself get off
too easily. Don’t try high–intensity workouts without a trainer assistant.
Remember the FITT principle. You can increase your workouts in any one of the following
ways:
1.
Frequency ... Work out more often than you have been.
2.
Intensity ... Increase the speed or amount of resistance you use.
3.
Time ... Increase your exercise time from 15 to 20 minutes, etc.
4.
Type ... Change up your routine. Add some Pilates or Yoga for flexibility and muscle balance.
Let me encourage you to buy a pedometer. Program it according to the directions that come with it and wear
it for three days straight (one day should be a weekend day). Keep track of the number of steps you’ve taken
for those three days. Add them together and divide by three to get an average. Your goal now is to add 50 to
100 steps per day until you are walking 10,000 steps a day. This will make you very aware of your daily activity (or lack of activity). This works. Try it and see.
My wish is that you stay with your dreams this year and make 2007 your best year ever!
Alice Deatherage CPFT, AEC Family Fitness
Definition of terms
Sets, reps, and weight: A set is a group of successive repetitions performed without resting. A rep or repetition is the number of times your repeat the move in each set. The weight is how much the particular piece of
equipment you are lifting weighs. If your instructions were to do three sets of 12 with five pounds (3 x 12)
biceps curls, you would lift the five pound weight 12 times in a row to complete the first set. Then you’d put
the weight down, rest a moment and do 12 more in a row to complete the second set ... and so on.
Full range of motion: This is an important component of proper form. Each exercise should be taken through
the complete range of joint movement in a slow controlled manner, with emphasis placed on the completely
contracted position. If the weight is so heavy that you have to jerk, bounce or swing to get it to the top of
the movement, it’s too heavy.
Recovery: Your muscles don’t improve while you’re working out. They improve after your workout is over.
Tiny infinitesimal muscle fibers are torn when we put stress on them. They heal back stronger, firmer and
more toned. They need at least 48 hours to recovery properly. That’s why you should not work a particular
muscle group more often than every other day.
Cardio Interval: As your fitness increases, try incorporating intervals into your cardio routine. Intervals are
short bursts of intense exercise that are followed by periods of low–intensity activity. Most treadmills,
steppers, elliptical machines etc. will have an interval setting on them. Or you can simply change your speed
or resistance manually. Ask a trainer at your fitness center.
DOMS: DOMS or delayed onset muscle soreness is caused by those tiny muscle tears that I mentioned in recovery. You will be stiff and a little sore for the first few weeks. Just plan on it! This will, however, be
moderate discomfort. Don’t increase the amount of weight you’re lifting until the soreness subsides. DOMS
peaks at about two days after a workout and dissipates on its own within a week. DON’T IGNORE SEVERE PAIN.
MUSCLE, JOINT OR LIGAMENT INJURIES ARE MORE PAINFUL THAN DOMS AND LAST LONGER THAN A WEEK. IF
THE PAIN IS SHARP AND SEVERE, OR DOESN’T FADE WITHIN A WEEK, SEE YOUR
DOCTOR!
Major muscle groups and exercises for each
Quadriceps: The group of muscles that make up the front of the thigh.
Exercises: Squats, lunges, leg extension machine and leg press machine.
Hamstrings: The muscles that make up the back of the thigh.
Exercises: Squats, lunges, leg press machine and leg curl machine.
Gluteus: The big muscles that cover the buttocks.
Exercises: Squats, lunges, leg press machine. Tall box step–ups and plyometric jumps.
Biceps: The front of the upper arm.
Exercises: Bicep curls done with a barbell, dumbbell or machine. Chin–ups and upright rows.
Triceps: The back of the upper arm
Exercises: Pushing movements like push-ups, dips, triceps extensions, triceps kick–back and overhead
(French) presses. Bench press and military press.
Trapezius: Upper portion of the back, sometimes called the “traps”.
Exercises: Upright rows and shoulder shrugs with resistance.
Deltoids: The cap of the shoulder. This muscle has three parts.
Exercises: Anterior (front): push-ups, bench press and front dumbbell raises. Medial (middle): standing
lateral (side) dumbbell raises. Posterior (back): rear dumbbell raises, seated or lying face down.
Latisimus dorsi: Large muscle in the mid back. Also calls the “lats.”
Exercises: Pull ups, chin ups, one arm bent rows, dips on parallel bars, and the lat pull down machine.
Rhomboids: Muscles in the middle of the upper back.
Exercises: Chin ups; dumbbell bent rows, and other moves that bring the shoulder blades together.
Pectoralis major: Large fan shaped muscle that covers the front of the upper chest. Also called the “pecs”.
Exercises: Push ups, pull ups, regular and incline bench press and the pec deck machine.
Abdominals: The large flat muscle that runs the length of the abdominals and the external obliques which
run down the sides and front of the abdomen.
Exercises: Standard curls and crunches, reverse curls and crunches with rotation.
Hip abductors: The outer thigh
Hip adductors: The inner thigh
Exercises: A variety of side-lying leg lifts, standing cable pulls and multi-hip machines.
Gastrocnemius and the soleus: The back of the lower leg (calf).
Exercises: Standing calf raises, seated or bent knee calf raises
Erector spinae: Low back.
Exercises: Back extension machine, prone back extension exercises, squat and dead lift.
I recommend that anyone (especially those age 50 and older or who have never lifted weights) seek out an
experienced trainer for guidance to reduce the risk of training–related injures. The price is reasonable and
you may only need a few sessions to learn proper form and technique, followed by perhaps monthly
check–ns to make sure you’re progressing well.
Remember also, that you get a total body workout which works all of your muscles in concert in a Pilates
class. Make sure the instructor knows that you are new to Pilates and choose a class to fit your level of
fitness.
(816) 364-5311
Personality Bios
K–JO 105.5
St. Joe’s Hit Music Station, K–JO 105.5 is proud to once again bring you
the K–JO 105.5 Pound Plunge! At K–JO, we are committed to improving
the quality of life of our listeners, whether by announcing school closings
and traffic delays, or by helping you become fit and healthy. K–JO’s looking
forward to an exciting, fun–filled 12–week journey — we’re all in it together!
Gregg Lynn
Gregg has been an on–air personality at K–JO for more than 10 years, the last
six waking up St. Joe from 5 – 10 a.m. with The Adventures of Gregg and BJ.
One of the advantages of being a morning disc jockey is FREE DONUTS! The
donuts took their toll as Gregg’s weight topped out at more than 220 pounds!
Gregg quit smoking, started exercising and by the end of last year’s Pound
Plunge lost an astonishing 50 pounds. He now exercises daily and is an avid
runner, having completed his first marathon in November 2005. Gregg has
also completed two Ultra–Marathons, a 50 kilometer race (31 miles) and most
recently a 50–mile race this past October. “Whether you think that you can,
or you can’t, you are usually right.” — Henry Ford
BJ Scott
BJ Scott has been a part of K–JO 105.5 for nearly 18 years and has been
waking you up for 15 of those years in the early morning. He has been married to his very patient wife, Kimberly, for 23 years, and they have three children and a new grandson. Along with radio, BJ is a successful and passionate
entrepreneur. He is involved in his community and holds a special place in his
heart for children and volunteers his time with organizations such as Camp
Quality, a camp for kids with cancer, and the Noyes Home. BJ’s goal with the
2007 Pound Plunge is to adopt a healthy lifestyle by losing weight and gaining
energy to help him keep up with his new grandson and to participate in a
5K Run with Gregg Lynn of K–JO 105.5.
Personality Bios
Francisco Lammoglia, MD
The shy and reserved, Francisco Lammoglia, MD, a cardiologist with
Heartland Cardiovascular Consultants, is a physician sponsor for this year’s
Pound Plunge. “Over the last year, I dropped about 24 pounds by exercising
more and changing the way I think about food. I want to share my enthusiasm
for good health with this year’s participants!”
Dr. Lammoglia works to make St. Joseph hearts healthier with partners Mohan
Hindupur, MD, and Ricardo Ramos, MD, who will co–sponsor this year’s Heart
Walk, Robert Grant, DO, Christine Rattin, DO and Arvind Sharma, MD.
Dr. Lammoglia is a graduate of the University of Kansas School of Medicine
(Go, Jayhawks!) and has practiced medicine in St. Joseph for nearly two
decades. Dr. Lammoglia and his wife, Rosie, have four children.
Jane Schwabe, MD
Heart surgeon, Jane Schwabe, credits last year’s Pound Plunge for her success
in losing 23 pounds. “My team was motivated and it kept me going!” This
year, Dr. Schwabe will use her role as a physician sponsor of Pound Plunge
Seconds to help others learn to live a healthy and productive life. “The small
changes people make can significantly affect their health. The Pound Plunge
is an excellent place to start on the road to wellness.”
Dr. Schwabe is in practice at Heartland Cardiothoracic Surgery with Michael
Nellestein, MD, sponsor of the St. Joseph Parkway Run/Walk, and Robert
Zink, MD, who is new to St. Joseph. Dr. Schwabe is also the four–year
physician sponsor for the annual Women’s Wellness Initiative. Dr. Schwabe
a graduate of Creighton University Medical School; she and her husband, Dan,
have six children.
Personality Bios
Alice Deatherage, AEC Family Fitness
Alice Deatherage is well known in our community as a media personality and
speaks locally and nationally on topics of fitness and health. She has been
involved in fitness for more than 25 years and has owned health clubs in two
states.
She, along with her husband Paul Brewster, currently owns and operates
AEC Family Fitness (Alice’s Energy Connection) in Saint Joseph, Mo.
Alice holds several national fitness certifications. Her enthusiasm and energy
has helped countless people reach and maintain their weight–loss and fitness
goals and attain fuller, more exciting lives!
Kim McManus, Wellness Team Leader
Kim McManus began her Wellness journey as a nurse after earning her
Bachelor of Science in Nursing from Missouri Western State University. Joining
the Heartland team in 1984, Kim spent 12 years as a Cardiac/Med/Surg nurse,
five years in Case Management and has been with Wellness Connections for
the past five years. She is also certified in lifestyle coaching by the Cooper
Clinic.
As the team leader for Wellness Connections, Kim develops, implements and
evaluates all programs within the department. An active community member,
Kim gives of her time to the United Way, the St. Joe Safety Council, Women’s
Wellness Initiative, Corporate Challenge and American Heart Walk.
“We are responsible for helping people have fun while becoming healthier!”
Personality Bios
Dean Mausolf, Wellness Specialist
With a strong desire to work with people and have a positive impact on their
overall health and well-being, Dean Mausolf began his wellness journey in
Tulsa, Oklahoma, earning his Bachelor of Science in Health, Physical
Education and Recreation at Oral Roberts University. From there, he went on
to earn a Masters of Science in Exercise Science from the University of Rhode
Island in Kingston.
Dean has more than 20 years of experience in the wellness field. He has
worked in cardiac rehabilitation, tobacco cessation, high-risk obesity,
occupational medicine, fitness center management and corporate wellness.
A Heartland team member since November 1996, Dean is dedicated to
educating Heartland employees about overall health and helping them
make positive lifestyle changes.
“Daily healthy living is what it takes to be and remain healthy.”
Laura De Kraai, Wellness Specialist
Wanting a career where she could help people change their lives, Laura
De Kraai focuses on improving people’s health through exercise and daily
activity. She earned her Bachelor of Science in Exercise Science at Missouri
Western State University and has accrued nine years of experience in fitness
and wellness programs. Five of those nine years have been with Heartland,
helping employees improve their health. Laura offers education and insight
into positive lifestyle changes and through Community Health Plan works
with area companies to improve the health of the community.
“We need to set examples for our children so they start on the right path
toward a healthier tomorrow.”
Personality Bios
Jessica Hagey, Registered Dietitian
Growing up as the oldest of five children, Jessica Hagey watched her mother
make time for exercise even though she was very busy with her active
children. Eating healthy was also a priority in her family. This spurred an
interest in Jessica about how eating healthy and exercise can scientifically
help the body. She went on to earn her Bachelor of Science in Food Science
and Human Nutrition/Dietetics from the University of Missouri at Columbia,
Missouri.
Before accepting her current position as wellness dietitian for Wellness
Connections, Jessica began her Heartland career as a clinical dietitian in
2001. Along with extensive education and experience in her field, she has
earned her Certificate of Training in Adult Weight Management and
Certificate of Training in Childhood and Adolescent Weight Management.
“I consider it a gift to get to provide education and ignite the will in
someone to do something for themselves to improve their health.”
Sheri Caldwell, Registered Dietitian
The connection between nutrition and health has long been a motivating
factor for Sheri in her career. Her interests landed her a job at Heartland in
September 2005. Sheri graduated from Purdue University in West Lafayette,
Indiana, with a Bachelor of Science in Nutrition and Dietetics. Sheri has an
extensive and varied background in nutrition and has earned her Certificate
of Training in Adult Weight Management and the Certificate of Training in
Childhood and Adolescent Weight Management.
In her current position as a wellness dietitian, Sheri develops and presents
nutrition curriculum for the promotion of health and wellness. She provides
dietary and nutrition information as well as exercise education support .
“Camaraderie and support are important for reaching a common goal.”
Personality Bios
Helen Caton, Fitness Specialist
With more than 20 years in health and fitness, Helen Caton is a skilled fitness
specialist and understands the barriers that people face when beginning a
workout routine. Helen earned a Bachelor of Science degree at Northwest
Missouri State University in Maryville, Mo.
She has been an employee at Heartland since September 2005. As a fitness
specialist, Helen instructs and supervises members on proper use of
equipment, develops and teaches group exercise programs, helps with
education and off–site classes, maintains a clean and safe environment,
individualizes personal fitness training, develops retention programs,
maintains records and reports and takes part in community events.
“Exercise and eating right are not punishment for previous lifestyle choices …
they are ways you are taking care of yourself.”
Brian Hodge, Fitness Specialist
Earning his Bachelor of Science in Corporate Fitness at Central Missouri State
University in Warrensburg, Mo., Brian’s main goal is to help people improve
their health by teaching them the importance of an active lifestyle.
Brian began his career as an intern at Whiteman Air Force Base, where he
gained valuable experience as a fitness specialist. He accepted the fitness
specialist position at Heartland Health in August 2005. Orienting and assisting
members in Heartland’s Wellness Center is only part of Brian’s job, he is also
a personal trainer, runs database reports, teaches a variety of fitness classes
and
maintains the state-of-the-art equipment.
“I see the community as a whole starting to take charge of their health and
doing something about it.”
Yo u r
Healthy
We i g h t
Handbook
Contents
It’s a personal thing ... finding your healthy weight . . .1
Taking the Plunge . . . . . . . . . . . . . . . . . . . . . . . . . .3
Determining your daily starting calorie level . . . . . . . .4
Eating in moderation — Learn the GO! method . . . . . . .8
Sample menus . . . . . . . . . . . . . . . . . . . . . . . . . . .10
Low–fat cooking ... changing your eating habits . . . . .23
Unhook yourself from food . . . . . . . . . . . . . . . . . . .24
Making a change for the better . . . . . . . . . . . . . . . .25
10 tips for eating out . . . . . . . . . . . . . . . . . . . . . .25
Reading nutrition labels . . . . . . . . . . . . . . . . . . . . .27
Your activity program . . . . . . . . . . . . . . . . . . . . . .29
It’s a personal thing …
Finding your healthy weight.
We all have a goal weight … that magic number in our minds that holds the key to good health and
personal satisfaction. Finding your true healthy weight is important because it stops the guess work,
and you may find that the magic number you’ve been holding onto isn’t your true healthy weight.
There are three components that play into your personal healthy weight:
1. Body Mass Index (BMI)
2. Waist Measurement
3. Personal and Family Medical History
1. BMI
BMI is a calculation that relates your body weight to your personal health risks associated with being
overweight. (See the Body Mass Index Table on the next page to find your BMI.)
2. Waist Measurement
Extra weight that settles around your waist puts you at increased risk of heart disease, diabetes and
some cancers.
For women … a waist measurement of more than 35 inches is associated with higher health risks.
For men … a waist measurement of more than 40 inches is associated with higher health risks.
Using your BMI measurement and your waist measurement as guides, you can assess your risk of
obesity–related diseases.
Is your health at risk?
Your
body
mass
index
(BMI)*
Obesity–related risk of disease
Yo u r w a i s t m e a s u r e m e n t
Women: 35 inches or less
Women: More than 35 inches
Men: 40 inches or less
Men: More than 40 inches
Overweight
25 to 29.9
Increased risk
High risk
Obese
30 to 34.9
35 to 39.9
High risk
Very high risk
Very high risk
Very high risk
Extreme obesity
40 or over
Extremely high risk
Extremely high risk
If your BMI is between 18.5 and 24.9, your weight is not likely to have a major effect on your
health. If your BMI is 25 or more, you’re at increased risk of serious health problems.
3. Personal and Family Medical History
Take a look at your personal medical history and your family medical history. If you answer yes to
any of these questions, shedding pounds may improve your health:
• Do you have a weight–related medical problem, such as high blood pressure, diabetes,
osteoarthritis, high blood cholesterol or high blood triglycerides?
• Do you have a family history of these conditions?
• Have you gained at least 10 pounds as an adult? Gaining 10 pounds or more puts you at
increased risk of a heart attack and premature death.
• Do you overeat, smoke cigarettes, have more than one alcoholic drink a day or live with
uncontrolled stress?
1
Taking the Plunge ...
You’ve calculated your BMI, measured your waist, and evaluated your personal and family
medical history. If you’ve found that you need to lose weight, here are a few more points
to keep in mind:
Losing 10 percent of your current body weight may significantly improve your health. Studies of more
than 200 severely obese people found that those who lost 10 – 20 percent of their body weight and kept
it off for three years reduced their risk of some diseases by 25 – 75 percent.
If your extra weight is all around your waist, think “2.” Taking 2 inches off your waist may lower your
blood pressure and reduce your risk of many diseases.
Focus on losing weight in 5–pound increments instead of in large increments. This will help you
maintain your focus and positive attitude.
Life during and after the Plunge!
Here are the keys to having a healthy, effective Pound Plunge experience and to maintaining your
success after Pound Plunge:
Make a commitment. Increase your motivation by focusing on all the good things about losing weight,
such as having more energy and improving your health. Then look at the negatives, like
finding time to exercise, and come up with creative solutions.
Build your self–confidence. Focus on what has worked for you in the past. Maybe you benefited from
a weight–loss support group or found walking with a friend helps you stay motivated. Look at your previous successes and build on them.
Set a realistic goal. Don’t set a weight goal that conforms to unrealistic social ideals for thinness.
Accept that healthy weight loss is slow and steady. Aim to lose 1 to 2 pounds a week. Set weekly or
monthly goals that allow you to check off successes.
Talk to your doctor about how much weight is healthy for you to lose. Your doctor may refer you
to a dietitian or someone who specializes in weight loss.
Learn to enjoy healthier foods. Fad diets and special combinations of foods aren’t your answer
to long–term weight control and better health. Instead, learn how to eat well.
Cutting calories to less than 1,200 (if you’re a woman) or 1,400 (if you’re a man) doesn’t allow enough
food to satisfy you in the long term. Eating fewer than 1,200 calories makes it difficult to get adequate
amounts of certain nutrients, such as folic acid, magnesium and zinc. It also promotes temporary loss of
fluids rather than permanent loss of fat. (See “Determining your starting calorie level” on Page 4.)
Decreasing calories is easier if you focus on limiting fat to less than 30 percent of daily calories. Cutting
back on calories from fat allows you to eat more nutrient–rich foods like whole grains, fruits and
vegetables. (See the sample menus beginning on Page 12.)
Get and stay active. Decreasing calories alone can help you lose weight. Cutting 250 calories from
your daily diet can help you lose half a pound a week (3,500 calories = 1 pound of fat). But add a
30–minute brisk walk four days a week, and you can double your rate of weight loss.
3
Exercise also adds unique benefits. Physical activity promotes loss of body fat and development of
muscle. Muscle burns more calories than fat does. So the more muscle mass your body has, the more
calories it will burn, even when you’re at rest.
The best way to lose body fat is through steady aerobic exercise. Aerobic activities increase your breathing and heart rate. Strive for 30 minutes or more a day of low to moderately intense aerobic activity. If
your schedule doesn’t allow you to exercise every day, you can exercise for 1 hour 3 days a week or for
45 minutes 5 days a week and still reap the benefits.
Exercise sensibly by starting out slowly then gradually increase duration and intensity. Brisk walking
is an ideal choice. Other options for aerobic activities are swimming, bicycling, jogging and regular dancing. Decide, too, if you like to exercise alone or with someone. Often, a buddy helps you stick to your
schedule. (See the Pound Plunge Activities list in this binder for exercise opportunities.)
Even though regularly scheduled aerobic exercise is good for losing fat, any extra movement helps burn
calories. Start to park at the far end of the lot, make several trips up and down the stairs, or get off the
bus a few stops early.
Change your lifestyle. It’s not enough to eat healthy foods and exercise for a few weeks or even
several months. You have to incorporate these behaviors into your life.
To do that, you have to change the behaviors that made you overweight in the first place. Lifestyle
changes involve taking a good look at your eating habits and daily routine. Were you taught to clean your
plate? If so, do you still feel compelled to eat everything, even when you’re full?
Assess your eating style. Do you eat fast? Do you take big bites? When do you eat? While watching TV? All
the time? Assess your shopping and cooking habits.
Then try working out a strategy to gradually change the habits and attitudes that may have sabotaged
your past efforts. Make a healthier lifestyle — not the number of pounds — your primary motivation.
Simple steps to start Plunging!
1. Calories. Identify a daily starting calorie level that’s right for you. For most women, a good starting
goal is 1,200 calories, and for most men it’s 1,400. (See the chart below.)
2. Servings. Identify the number of servings you should eat each day from each food group.
3. Serving size. Become familiar with serving sizes for a wide variety of foods in the five key groups.
Distribute the servings evenly throughout the day to best control your appetite.
4. Record keeping. Record your progress. Carefully note what you eat each day, using your personal
Pound Plunge Journal.
5. Variety. Variety, taste and appearance are all essential when choosing healthy foods.
Determining your daily starting calorie level*
Weight in pounds
Women
Men
250
251
301
250
251
301
or
to
or
or
to
or
fewer
300
more
fewer
300
more
Starting calorie level
1,200
1,400
X
X
1,600
1,800
2,000
X
X
X
X
*If you’re feeling exceptionally hungry despite eating a lot of fruits and vegetables, or you’re losing weight
too quickly, move up to the next calorie level.
4
Helpful tips for getting started:
Use herbs and spices. Creative seasoning is the best way to leave in taste while reducing the fat.
Drink plenty of water every day. Water is calorie–free, convenient and inexpensive. It can help fill you
up and slow down your eating. If you normally drink a lot of diet soda, limit yourself to two cans a day
and drink water instead. Remember whenever you feel hungry or thirsty, drink water first. We’ve included a space on your Pound Plunge Journal to check off your daily water intake.
Weigh yourself only once a week. As you lose weight, daily shifts in body water can show up as pounds
on the scale. Too frequent weigh–ins won’t give you an accurate picture of your weight loss, and may
leave you feeling frustrated. Follow the trend over a longer time instead of just week to week. Pound
Plunge offers two times for your weekly weigh–ins … you can only miss two weigh–ins during the competition. (See the Weekly Weigh–in sheet for dates, times and locations.)
Keeping it simple.
Healthy meals don’t need to be complicated or time–consuming to make. But, we understand that not
everything you eat is going to be in easy–to–figure serving sizes.
But don’t choose based on calories alone. Read the nutrition label (see “Reading nutrition labels” on
Page 25). Select varieties that have no more than 10 grams of fat per 300 calories.
Several brands of healthy frozen entrées offer convenient versions of favorite foods, such as:
Chicken chow mein with rice
Salisbury steak
Shrimp primavera
Vegetarian chili
Beef steak ranchero
Chicken cacciatore
Rice and potatoes are naturally low in fat. But to keep the convenient versions of these foods low in fat
and calories, alter the basic recipe on the package. Substitute skim milk when the recipe calls for milk.
Omit the margarine.
On days when there’s no time to fix meals, remember that quick food can be low in fat and calories.
Be selective about which convenience foods you choose by reading the nutrition labels, especially if
you’re controlling sodium.
You can make convenience foods work in your healthy weight plan. One day during the week, you can
plan at least one meal around a convenience food, such as a frozen entrée or a side dish.
Daily serving recommendations
Food group
5
Starting calorie level
1,200
1,400
1,600
1,800
2,000
Fruits
3 or more
4 or more
5 or more
5 or more
5 or more
Vegetables
4 or more
4 or more
5 or more
5 or more
5 or more
Carbohydrates
4
5
6
7
8
Protein/dairy
3
4
5
6
7
Fats
3
3
3
4
5
Eating in moderation — Learn the GO! method
Getting healthy
One of the best ways to improve your health and lose weight is by knowing which foods to eat and
which to avoid. Eating in moderation is also key to losing weight. To help you understand how to use
this informaiton to change your diet, we’ve used the “stop light” approach.
Each food group is broken down into sections based on red, yellow and green (see graphic below). This
method will help you know which foods to choose most often, some of the time and rarely. Each food has
a list for each section. We’ve also included sample menus for the 1,400; 1,600 and 1,800 calorie diet.
The menus are color coated based on red, yellow, green and are broken down further based on food
group.
S TO P & T H I N K
These foods contain minimal essential nutrients.
You can eat these foods after you stop and
consider how many other foods you have eaten
from the red section that day.
PROCEED with CAUTION
GO!
These foods contain
some of the essential
nutrients and are
healthy foods that you
can eat everyday.
These foods contain all of the essential nutrients and
are the healthiest foods from each food group that
you can eat often everyday.
Grains, Starches & Sugars (“S” on the sample menus)
S TO P & T H I N K
Sugar
Sweetened cereal
Soda
Low-fat cookies
Frozen yogurt
Cookies
Cake, no icing
Ice cream
Chocolate
French Fries
Snack chips
5 tsp, 1 starch
1/2 cup, 1 starch
12 oz., 2 starch
2, 1 starch
1/3 cup, 1 starch
2, 1 starch, 1 fat
1/12 cake, 2 starch, 2 fat
1/2 cup, 1 starch, 2 fat
1 oz. 1 starch, 1 1/2 fat
10, 1 starch, 1 fat
1 oz., 1 starch, 1 fat
6
PROCEED wIth CAUTION
Ready-to-eat cereal, unsweetened
Pasta
White rice
White bread
White bread, light
Tortilla, 6-inch
English muffin, roll, or bun
Saltine-type crackers
Rice cakes
Frozen bagel
Fresh bagel
3/4 cup
1/2 cup
1/3 cup
1 slice
2 slices
1 item
1/2 item
6
2
1/2 item
1/4 item
GO!
Whole grain cereal, unsweetened
Cooked Cereal
Brown Rice
Whole wheat pasta
Beans, peas, lentils, lima beans
Corn and sweet peas
Whole wheat bread
Whole wheat bread, light
White potato
Mashed potato, no fat
Sweet potato
3/4 cup
1/2 cup
1/3 cup
1/2 cup
1/3 cup
1/2 cup
1 slice
2 slices
1 small (3 oz.)
1/2 cup
1/2 cup (3 oz.)
Vegetables (“V” on the sample menus)
S TO P & T H I N K
Deep-fried vegetables
variable
Vegetable juice
Tomato sauce
1/2 cup
1/3 cup
GO!
All non-starchy vegetables (fresh or frozen)
7
1/2 cup
Fruits (“Fr” on the sample menus)
S TO P & T H I N K
Fruit punch
Fruit canned, in syrup
1/2 cup
1/3 cup
Fruit juice
Fruit cocktail, in water or juice
Canned fruit, in water or juice
1/2 cup
1/2 cup
1/2 cup
GO!
Cut up fruit
Piece of fruit
Dried fruit
3/4 cup
1 small to medium piece (size of a tennis ball)
2 Tbsp. – 1/4 cup
Protein (“P” on the sample menus)
S TO P & T H I N K
Egg
Beef, chuck
Lamb, pork, other cuts
Chicken/turkey with skin
Ribs, sausage
Luncheon meat
Hot dog
Regular Cheese
1, 1 protein, 1/2 fat
1 oz, 1 protein, 1/2 fat
1 oz, 1 protein, 1/2 fat
1 oz, 1 protein, 1 fat
Lean beef (eye round, sirloin)
Lean veal (most cuts)
Lean pork (tenderloin, center loin)
Chicken/turkey no skin
Low-fat cheese
Fat-free cheese
Low-fat cottage cheese
Low-fat luncheon meat, 95-98% lean
Grated parmesan cheese
1 oz
1 oz
1 oz
1 oz
1 oz
2 oz
1/4 cup
1 oz
2 Tbsp.
8
GO!
Beans, lentils, split peas
Tofu
Peanut butter
Fish, white
Fish, fatty (salmon)
Tuna fish
Egg white
Egg substitute
2/3 cup, 1 protein, 1 starch
3 oz, 1 protein
4 tsp, 1 protein, 1 fat
2 oz, 1 protein
1 oz, 1 protein
1/4 cup, 1 protein
3, 1 protein
1/4 cup, 1 protein
Milk & Yogurt (“M” on the sample menus)
S TO P & T H I N K
2% milk
Whole milk
Low-fat fruit yogurt
Whole soy milk
1
1
1
1
cup,
cup,
cup,
cup,
1
1
1
1
milk,
milk,
milk,
milk,
1
1
1
1
fat
1/2 fat
fruit, 1 starch
fat
1% milk
Low-fat plain yogurt
Soy milk (less than 18 grams sugar
and less than 3 grams fat)
1 cup
1 cup
1 cup
GO!
Skim milk
Yogurt, nonfat plain or “light”
Dry nonfat milk
Low-fat, low-sugar, soy milk
1 cup
1 cup
1/3 cup
1 cup
Fat (“Fa” on the sample menus)
S TO P & T H I N K
Margarine, mayo
Diet margarine/mayo
Butter
Cream cheese
Sour cream
9
1
1
1
1
2
tsp.
Tbsp.
tsp.
Tbsp.
Tbsp.
Salad dressing, vinaigrette
Diet salad dressing, vinaigrette
Most vegetable oils
1 Tbsp.
2 Tbsp.
1 tsp.
GO!
Olive, canola, peanut oil
Olive, green
Peanut butter
Nuts
Seeds (pumpkin, sunflower, flax)
1 tsp.
10
2 tsp.
1 Tbsp.
1 Tbsp.
Sample Menus
We’ve included sample menus for the 1,400; 1,600 and 1,800 calorie diets. Each item on your daily menu
will have a notation next to it that relates back to the stop light method. This makes the decision-making process simple for you. If you happen to not like one of the food items, just substitute that item with
an item in the same category. For example, 2 slices of whole-wheat toast is 1S, which is one starch from
the GO! foods; you can substitute this with 1/2 cup of oatmeal, which is also a 1S.
Each food category is designated with red, yellow or red, here’s a quick reference guide for following
the daily menus:
S = Grain, Starch & Sugar Group
V = Vegetable Group
Fr = Fruit Group
P = Protein Group
M = Milk & Yogurt Group
Fa = Fat Group
V = Vegetable Group
Fr = Fruit Group
P = Protein Group
Fa = Fat Group
V = Vegetable Group
Fr = Fruit Group
P = Protein Group
Fa = Fat Group
Try adapting these menus to fit within your lifestyle, while staying within your calorie level.
If you are at a 1,200 calorie level or 2,000 calorie level, you can adjust the menus provided.
For 1,200 calories
Use the 1,400 calorie menu, but:
Eat 1 less fruit per day
Eat 1 less carbohydrate per day
Eat 1 less protein/dairy per day
For 2,000 calories
Use the 1,800 calorie menu, but:
Eat 1 more carbohydrate per day
Eat 1 more protein/dairy per day
Eat 1 more fat per day
10
1,400 Calorie Sample Menu — Week 1
You can choose to use the menus
below in a few different ways. You
can simply follow this program as is
to ensure that your daily caloric
intake does not exceed 1,400
Calories, with about 30% Calories
from fat. Or you may prefer to
create your own program by using
these menus. Next to each food
item in the menus you will see a
notation. The bracketed letter
indicates the food group. The color
of the letter represents the level
that the food represents. Keep in
mind that combination foods belong
to two groups. Foods in the green
section (GO! foods) are the healthiest. Foods in the yellow section
provide many vitamins and minerals,
but have less fiber and more sugar,
sodium and/or unhealthy fats.
Foods in the red section provide few
vitamins and minerals, but lots of
calories, sugar, sodium and/or
unhealthy fats. Free foods contain
few calories; you do not need to
count them as anything. Add these
foods to the menus to help satisfy
your hunger and add flavor.
Remember that servings refer
to cooked amounts.
The Food Group code:
V = Vegetable Group
Fr = Fruit Group
P = Protein Group
Fa = Fat Group
Sunday
Monday
Tuesday
Wednesday
Breakfast
Breakfast
Breakfast
Breakfast
2 slices light whole wheat
toast (1S)
4 teaspoons natural peanut
butter (1P, 1Fa)
1/2 banana (1 Fr)
8 oz. 1% milk (1M
1M)
1/2 cup oatmeal (1S)
1/2 cup fruit cocktail in juice
(1Fr
1Fr)
1 cup plain, low-fat yogurt
mixed with fruit (1M
1M)
Black coffee or tea with lemon
(Free)
2 whole grain low-fat waffles (2S)
3/4 cup blueberries (1Fr)
1 cup plain, low-fat yogurt (1M
1M)
2 tablespoons sour cream to mix
with yogurt and fruit, and scoop
on waffles (1Fa)
Black coffee or tea with lemon
(Free)
1 slice light whole wheat toast
(1/2 S)
1 teaspoon butter (1Fa)
1/4 cup 2% cottage cheese (1P
1P)
1 cup fruit cocktail canned in
juice (2Fr
2Fr)
8 oz. 1% milk (1M
1M)
Lunch
Lunch
Lunch
Lunch
lettuce, radish, cucumber, celery (Free)
1/2 cup carrots (1V)
1 cup green pepper, diced (1V)
1/2 cup canned premium
chunk white chicken (2P)
2 tablespoons nonfat ranch
salad dressing (Free)
10 small green olives (1Fa)
6 low-fat whole wheat crackers
(1S)
1 peach (1Fr)
Water or non-caloric beverage
(Free)
bread (1S)
2 oz. turkey ham & 1 oz. lowfat cheese (3P
3P)
1/8 avocado, sliced (1Fa)
alfalfa sprouts (Free)
1 teaspoon mayonnaise (1Fa)
1/2 cup baby carrots (1V)
2 tablespoons nonfat dressing
for dipping carrots (Free)
1 apple (1Fr)
(Free)
3 oz. low-fat ham (3P
3P)
1 oz. low-fat cheese (1P
1P)
2 large lettuce leaves (Free)
Layer ham and cheese on lettuce leaves, spread with mayonnaise and roll 1 cup string
beans, steamed (2V)
Balsamic vinegar and garlic to
marinade string beans the day
before (Free)
10 grapes (1Fr)
6 saltine-type crackers (1S
1S)
butter (1P, 1Fa)
sugar-free jelly (Free)
1 cup baby carrots (2V)
1 apple (1Fr)
8 oz. 1% milk (1M
1M)
Dinner
Dinner
Dinner
Dinner
5 oz. sirloin steak (5P
5P)
1/4 cup onions, cooked (1/2 V)
1/4 cup mushrooms, cooked
(1/2 V)
1 teaspoon canola oil to sauté
onions and mushrooms and put
on top of steak (1Fa)
1/2 cup cooked spinach (1V)
1 medium baked sweet
potato, 6 oz. (2S)
2 tablespoons sour cream (1Fa)
(Free)
4 oz. chicken leg, no skin,
baked (4P
4P)
1 cup whole wheat pasta (2S)
4 tablespoons low-fat
vinaigrette, 2 for marinade for
chicken & 2 to toss with pasta
(add extra vinegar,lemon juice
or water as necessary) (2F
2Fa
a)
1 cup broccoli and
1 cup zucchini, steamed and
tossed with pasta (3V)
8 oz. 1% milk (1M
1M)
8 oz. flounder or other white
fish, baked (4P)
1 teaspoon olive oil to drizzle
over fish (1Fa)
lemon wedges squeezed over
fish (Free)
1/2 cup onion (1V)
1 teaspoon olive oil, to sauté
onions and cook with rice (1Fa)
2/3 cup brown rice (2S)
1/2 cup spinach (1V)
(Free)
2/3 cup kidney beans (1P, 1S)
4 oz. ground turkey (4P
4P)
1/2 cup onion, chopped (1V)
2 teaspoons canola oil, to sauté
onions, peppers and turkey
(2Fa)
salsa to mix with above (Free)
lettuce, cucumber, radish and
celery (Free)
2 tablespoons nonfat creamy
Italian dressing (Free)
Snack
Snack
Snack
Snack
8 oz. skim milk (1M)
1 1/4 cups strawberries (1Fr)
Blend with ice for a shake.
1 cup cantaloupe melon, cubed
(1Fr)
1P)
1 peach (1Fr)
1 slice light rye bread (1S)
2 oz. fat-free cheese (1P
1P)
lettuce and mustard (Free)
V = Vegetable Group
Fr = Fruit Group
P = Protein Group
Fa = Fat Group
Thursday
Friday
Saturday
Breakfast
Breakfast
Breakfast
3 egg-white omelet (1P)
1P)
1P)
1/4 cup onion, chopped (1/2 V)
1/2 tomato, diced (1/2 V)
1 teaspoon canola oil, to sauté
vegetables (1Fa)
8 oz. 1% milk (1M
1M)
1 cup nonfat light fruit yogurt (1M)
1/2 cup canned fruit cocktail, in juice
(1Fr
1Fr)
3 tablespoons grapenuts (1S)
6 almonds, slivered (1Fa)
Black coffee or tea with lemon (Free)
1 1/2 cups plain wheat flakes cereal
(2S)
1 apple (1Fr)
4 teaspoons natural peanut butter,
to spread on apple (1P, 1Fa)
8 oz. 1% milk (1M
1M)
Lunch
Lunch
Lunch
2 slices light whole wheat bread (1S)
1/2 cup tuna fish packed in water
(2P)
mustard to mix with mayonnaise
(Free)
lettuce (Free)
1 tomato, diced (1V)
1/2 cucumber sliced (Free)
2 tablespoons nonfat dressing, for
tomato-cucumber salad (Free)
1 medium baked potato, 6 oz. (2S)
1 cup broccoli, steamed or
microwaved (2V)
2 cloves garlic (Free)
1 teaspoon canola oil, to sauté garlic
and toss with broccoli (1Fa)
2P)
salsa (Free)
1/2 mango (1Fr)
Water or non-caloric beverage (Free)
Lettuce and cucumber for chef salad
(Free)
1P)
1 oz. turkey (1P
1P)
1P)
1/2 cup carrots, sliced (1V)
1 tablespoon low-fat ranch salad
dressing (1Fa)
Dinner
Dinner
Dinner
3 oz. chicken, no skin (3P
3P)
1/2 cup water chestnuts (1V)
1/2 cup pea pods (1V)
Chinese cabbage and green onions
(Free)
2 teaspoons peanut oil, to stir fry
chicken and vegetables (2Fa)
3/4 cup canned mandarin oranges,
add the last 3 min. of cooking (1Fr
1Fr)
lite soy sauce (Free)
6 oz. ground sirloin burger (6P
6P)
bed of lettuce for burger (Free)
1 tablespoon ketchup (Free)
1 tomato, 1/2 sliced for burger and
1/2 diced for salad (1V)
1 cup sweet red pepper (1V)
lettuce, cucumber, radish and celery
(Free)
2 tablespoons low-fat creamy Italian
salad dressing (2Fa)
1 corn on the cob (1S)
4 oz. center loin pork chop, grilled (4P
4P)
1/2 cup mashed potato, made with no
fat (1S)
1/2 cup corn (1S)
1 tablespoon low-fat margarine, for
potatoes and corn (1Fa)
1/2 cup applesauce, unsweetened (1Fr)
1/2 cup beets (1V)
1 cup cauliflower (1V)
Snack
Snack
Snack
8 animal crackers (1S)
10 grapes (1Fr)
1/2 banana (1Fr)
Blend with ice to make a shake.
1 cup nonfat, light fruit yogurt (1M)
1/2 mango (1Fr)
V = Vegetable Group
Fr = Fruit Group
P = Protein Group
Fa = Fat Group
Sunday
Monday
Tuesday
Wednesday
Breakfast
Breakfast
Breakfast
Breakfast
4, 4-inch low-fat frozen
pancakes (2S
2S)
2 tablespoons sugar-free
pancake syrup (Free)
8 oz. 1% milk (1M
1M )
2 slices light whole wheat toast
(1S)
2P)
1/2 cup canned pineapple in own
juice, to mix with cottage cheese
(1Fr
1Fr)
8 oz. 1% milk (1M
1M)
1 1/2 cups puffed rice cereal
(1S
1S)
2 tablespoons raisins (1Fr)
1/2 banana (1Fr)
1 tablespoon sunflower seeds
(1Fa)
8 oz. 1% milk (1M
1M)
bread for French toast (1S)
1 egg (1P, 1/2 Fa)
4 oz. 1% milk to mix with egg
and dip bread (1/2
1/2 M)
M
cooking spray (Free)
1/2 tablespoon light
margarine (1/2Fa)
2 tablespoons sugar-free syrup
(Free)
4 oz. 1% milk to drink (1/2M
1/2M)
Lunch
Lunch
Lunch
Lunch
2 slices whole wheat light bread
(1S)
4 teaspoons natural peanut butter
(1P, 1Fa)
1/2 banana (1Fr)
8 oz. 1% milk (1M
1M)
1/2 a 6-inch whole wheat pita (1S)
2 oz. chicken leg, skinless, diced
(2P
2P)
1 tablespoon light mayonnaise (1Fa)
1 scallion and 1 tablespoon celery,
diced, to mix with chicken and mayonnaise (Free)
1/2 zucchini, sliced in spears (1V)
2 tablespoons nonfat creamy Italian
salad dressing, to dip
zucchini (Free)
1 1/4 cups watermelon, cubed (1Fr)
(Free)
1 whole tomato, inside scooped
out (1V)
1/2 cup chicken breast packed
in water (2P)
1 teaspoon mustard (Free)
1 scallion and 1 tablespoon
celery, diced, to mix with
chicken, mayonnaise and
mustard. Scoop inside tomato
(Free)
1 green pepper, sliced in spears
(1V)
dressing, to dip peppers (Free)
8 oz. 1% milk (1M
1M)
2 slices whole wheat light
bread (1S)
2 oz. turkey (2P
2P)
1P)
1 teaspoon mayonnaise
(1Fa)
1 banana (2Fr)
Water or non-caloric
beverage (Free)
Dinner
Dinner
Dinner
Dinner
6 oz. chicken leg, skinless, cubed
(6P
6P)
2 green onion (Free)
1 teaspoon olive oil, to sauté green
onions and chicken (1Fa)
juices, add to chicken after searing
(1Fr
1Fr)
1/2 cup water chestnuts, add to
chicken after searing (1V)
6 almonds, slivered, to top chicken
(1Fa)
1 cup snow peas (2V)
4 oz. salmon, cubed (4P)
1/2 cup onions, sliced (1V)
onion and salmon (1Fa)
1/3 cup tomato sauce, dilute with
1/3 cup water. Add to salmon last
few minutes of cooking (1V
1V)
10 small green olives, add with
tomato sauce (1Fa)
1 cup spaghetti (2S)
(Free)
6P)
1 cup mashed potato, no fat
added (2S)
1 cup frozen vegetable mix,
broccoli, cauliflower, carrots
(2V)
2 teaspoons butter, for
potatoes and vegetables
(2Fa)
4 oz. pork loin chops, sliced
in strips (4P
4P)
1 cup green pepper diced
(1V)
1/2 cup onion (1V)
2 teaspoons canola oil to
sauté peppers, pork and
onion (2Fa)
1 cup spinach, cooked (2V)
beverage (Free)
Snack
Snack
Snack
Snack
1S)
1P)
1 cup nonfat, fruited light yogurt
(1M)
1/2 cup fruit cocktail, canned in
fruit juice (1Fr
1Fr)
1/3 cup nonfat frozen yogurt
(1S)
1 1/4 cups strawberries, sliced
(1Fr)
1 cup raspberries (1Fr)
Blend with ice to make shake.
V = Vegetable Group
Fr = Fruit Group
P = Protein Group
Fa = Fat Group
Thursday
Friday
Saturday
Breakfast
Breakfast
Breakfast
1 sunny-side up egg (1P, 1/2 Fa)
1/2 tablespoon light margarine
(1/2 Fa)
1 orange (1Fr)
8 oz. 1% milk (1M
1M)
1/2 cup oatmeal (1S)
8 oz. 1% milk (1M
1M)
(1P, 1Fa)
1/2 banana, sliced over peanut butter
(1Fr)
8 oz. 1% milk (1M
1M)
Lunch
Lunch
Lunch
Lettuce, cucumber and radish (Free)
1 cup sweet pepper, sliced (1V)
2P)
1/2 cup canned premium chunk white
chicken (2P)
1 tablespoon low-fat ranch dressing
(1F
1Fa
a)
1 English muffin toasted (2S
2S)
1/3 cup tomato sauce, spread over
two sides of muffin (1V
1V)
2 oz. light mozzarella, spread over
two sides of muffin (2P
2P)
1/2 cup broccoli, steamed, topping
mini-pizzas (1V)
1 teaspoon olive oil, to sauté garlic
12 cherries (1Fr)
2 eggs, hard boiled for egg salad
(2P, 1Fa)
1 tablespoon fat-free mayonnaise
(Free)
1 scallion, chopped for egg salad (Free)
1/2 cup string beans, steamed or
microwaved (1V)
12 cherries (1Fr)
8 oz. 1% milk (1M
1M)
Dinner
Dinner
Dinner
2/3 cup tomato sauce (2V
2V)
3 oz. ground sirloin, browned (3P
3P)
1 teaspoon olive oil to sauté garlic
and meat for meat sauce (1Fa)
6 oz. pork loin, broiled (6P
6P)
1/2 cup mashed potato, no fat added
(1S)
1 cup mashed turnip, no fat added
(1V)
1/2 cup cooked carrots (1V)
2 teaspoons butter, for potato and
vegetables (2Fa)
8 oz. shrimp (4P)
2 teaspoons olive oil, to sauté garlic
and shrimp (2Fa)
1 cup canned crushed tomatoes, add to
garlic and shrimp for marinara sauce
(2V
2V)
1 cup cauliflower, steamed (1V)
1 cup linguini (2S)
Snack
Snack
Snack
1 banana (2Fr)
1 peach (1Fr)
1P)
1/2 cup canned fruit cocktail in juice
(1Fr
1Fr)
Foods in the red section provide few
vitamins and minerals, but lots of
calories, sugar, sodium and/or
to cooked amounts.
V = Vegetable Group
Fr = Fruit Group
P = Protein Group
Fa = Fat Group
Sunday
Monday
Tuesday
Wednesday
Breakfast
Breakfast
Breakfast
Breakfast
2 slices whole wheat toast
(2S)
butter (1P, 1Fa)
1/2 banana (1Fr)
8 oz. 1% milk (1M
1M)
1 cup oatmeal (2S)
1/2 cup fruit cocktail in
juice (1Fr
1Fr)
1M)
Black coffee or tea with
lemon (Free)
1M)
2 tablespoons sour cream to mix with
yogurt and fruit, and scoop on waffles
(1Fa)
2 slices light whole wheat toast
(1S)
2P)
juice (2Fr
2Fr)
8 oz. 1% milk (1M
1M)
Lunch
Lunch
Lunch
Lunch
lettuce, radish and cucumber
(Free)
1 cup green pepper, diced
(1V)
salad dressing (Free)
2S)
1 peach (1Fr)
(Free)
2 slices whole wheat bread
(2S)
2 oz. turkey-ham & 1 oz.
low-fat cheese (3P
3P)
2 tablespoons nonfat dressing for dipping carrots
(Free)
1 apple (1Fr)
beverage (Free)
3P)
2P)
2 6-inch tortillas (2S
2S)
Layer ham, cheese and lettuceleaves
on tortillas, spread with mayonnaise
and roll1 cup string beans, steamed
(2V)
Balsalmic vinegar and garlic to marinade string beans the day before
(Free)
1 kiwi (1Fr)
1S)
butter (1P, 1Fa)
1/2 cup asparagus, cooked and
chilled (1V)
1 apple (1Fr)
8 oz. 1% milk (1M)
1M)
Dinner
Dinner
Dinner
Dinner
5P)
1/4 cup onions, cooked (1/2V)
(1/2V)
1 medium baked sweet
potato, 6 oz. (2S)
2 tablespoons sour cream
(1Fa)
(Free)
baked (5P
5P)
1 cup whole wheat pasta
(2S)
vinaigrette, 2 for marinade
for chicken & 2 to toss with
pasta (add extra vinegar,
lemon juice or water as
necessary) (2F
2Fa
a)
1 cup broccoli and 1 cup
zucchini, steamed and
8 oz. 1% milk (1M
1M)
8 oz. flounder or other white fish,
baked (4P)
1 teaspoon olive oil to drizzle over
fish (1Fa)
lemon wedges squeezed over fish
(Free)
1/2 cup onion (1V)
onions and cook with rice (1Fa)
(Free)
4P)
onions, peppers and turkey (2Fa)
lettuce, cucumber, radish and
celery (Free)
dressing (Free)
(Free)
Snack
Snack
Snack
Snack
1 cup cantaloupe melon (1Fr)
1/4 cup 1% cottage cheese
(1P
1P)
1 peach (1Fr)
2 slices light rye bread (1S)
1P)
V = Vegetable Group
Fr = Fruit Group
P = Protein Group
Fa = Fat Group
Thursday
Friday
Saturday
Breakfast
Breakfast
Breakfast
1P)
1P)
1/4 cup onion, chopped (1/2V)
1/2 tomato, diced (1/2V)
vegetables (1Fa)
2 slices whole wheat toast (2S)
8 oz. 1% milk (1M
1M)
1 cup low-fat, plain yogurt (1M
1M)
1/2 cup canned fruit cocktail, in juice
(1Fr
1Fr)
(2S)
1 apple (1Fr)
4 teaspoons natural peanut butter,
to spread on apple (1P, 1Fa)
8 oz. 1% milk (1M
1M)
Lunch
Lunch
Lunch
1/2 cup tuna fish, packed in water
(2P)
(Free)
lettuce (Free)
2 tablespoons nonfat dressing, for
tomato-cucumber salad (Free)
12 cherries (1Fr)
microwaved (2V)
1 teaspoon canola oil, to sauté garlic
3 oz. low-fat cheese to melt on potato
and broccoli (3P
3P)
salsa (Free)
1 peach (1Fr)
(Free)
1P)
1 oz. turkey (1P
1P)
1P)
1 cup zucchini, sliced (1V)
dressing (1Fa)
2, 4-inch bread sticks (1S
1S)
Dinner
Dinner
Dinner
4P)
(Free)
3/4 cup canned mandarin oranges,
add the last 3 min. of cooking (1Fr)
6P)
1 hamburger bun (2S
2S)
lettuce, for burger (Free)
1/2 cup asparagus (1V)
lettuce, cucumber and radish (Free)
2 tablespoons low-fat creamy Italian
5 oz. center loin pork chop, grilled (5P
5P)
1 cup mashed potato, made with no fat
(2S)
1/2 cup corn (1S)
1 tablespoon low-fat margarine, for
1/2 cup unsweetened applesauce (1Fr)
1/2 cup beets (1V)
Snack
Snack
Snack
10 grapes (1Fr)
1/2 banana (1Fr)
1/2 mango (1Fr)
V = Vegetable Group
Fr = Fruit Group
P = Protein Group
Fa = Fat Group
Sunday
Monday
Tuesday
Wednesday
Breakfast
Breakfast
Breakfast
Breakfast
4, 4-inch low-fat frozen pancakes
(2S
2S)
2 tablespoons sugar-free pancake
syrup (Free)
8 oz. 1% milk (1M
1M)
2P)
1/2 cup canned pineapple in
own juice, to mix with cottage
cheese (1Fr
1Fr)
8 oz. 1% milk (1M
1M)
(1S
1S)
1/2 banana (1Fr)
(1Fa)
8 oz. 1% milk (1M
1M)
for French toast (2S)
1 egg (1P,1/2Fa)
and dip bread (1/2M
1/2M)
1/2 tablespoon light
margarine (1/2Fa)
(Free)
4 oz. 1% milk to drink (1/2M
1/2M)
Lunch
Lunch
Lunch
Lunch
2 slices whole wheat light bread
(1S)
(1P, 1Fa)
1/2 banana (1Fr)
8 oz. 1% milk (1M
1M)
1/2 a 6-inch whole wheat pita
bread (1S)
3 oz. chicken, skinless, diced (3P
3P)
1 tablespoon light mayonnaise
(1Fa)
celery, diced, to mix with chicken
and mayonnaise (Free)
1/2 zucchini, sliced in spears (1V)
Italian salad dressing, to dip
zucchini (Free)
1 1/4 cups watermelon, cubed
(1Fr)
(Free)
1 whole tomato, inside scooped
out (1V)
3/4 cup tuna fish packed in
water (3P)
celery, diced, to mix with tuna
fish, mayonnaise and mustard.
Scoop inside tomato (Free)
(1V)
6 saltine-type crackers (1S)
8 oz. 1% milk (1M
1M)
(2S)
2 oz. turkey ham (2P
2P)
1P)
1 teaspoon mayonnaise
(1Fa)
1 banana (2Fr)
beverage (Free)
Dinner
Dinner
Dinner
Dinner
7 oz. chicken leg, skinless, cubed
(7P
7P)
2 green onions (Free)
1 teaspoon olive oil, to sauté green
(1Fr)
chicken after searing (1V)
(1Fa)
1/3 cup tomato sauce, dilute
with 1/3 cup water. Add to
salmon last few minutes of
cooking (1V
1V)
tomato sauce (1Fa)
1 1/2 cups spaghetti (3S)
(Free)
6P)
added (2S)
(2V)
2 teaspoons butter, for potatoes
and vegetables (2Fa)
(Free)
5 oz. pork loin chops, sliced
in strips (5P
5P)
1 cup green pepper diced
(1V)
1/2 cup onion (1V)
2 teaspoons canola oil to
sauté peppers, veal and
onion (2Fa)
1/2 cup broccoli (1V)
beverage (Free)
Snack
Snack
Snack
Snack
1S)
1P)
1 cup nonfat, plain yogurt (1M)
1/2 cup fruit cocktail, canned in
fruit juice (1Fr
1Fr)
2/3 cup nonfat frozen yogurt (2S)
1 1/4 cups strawberries, sliced
(1Fr)
1 pear (1Fr)
V = Vegetable Group
Fr = Fruit Group
P = Protein Group
Fa = Fat Group
Thursday
Friday
Saturday
Breakfast
Breakfast
Breakfast
2 slices whole wheat bread (2S)
(1/2 Fa)
1 orange (1Fr)
8 oz. 1% milk (1M
1M)
1
6
2
8
(1P, 1Fa)
1/2 banana, sliced over peanut butter
(1Fr)
8 oz. 1% milk (1M
1M)
Lunch
Lunch
Lunch
Lettuce, cucumber and radish (Free)
2P)
chicken (2P)
(1Fa)
2, 4-inch bread sticks (1S)
2S)
1V)
3 oz. light mozzarella, spread over two
sides of muffin (3P
3P)
mini-pizzas (1V)
12 cherries (1Fr)
(2P, 1Fa)
1 tablespoon fat-free mayonnaise
(Free)
microwaved (1V)
12 cherries (1Fr)
8 oz. 1% milk (1M
1M)
Dinner
Dinner
Dinner
2/3 cup tomato sauce (2V
2V)
4P)
1 teaspoon olive oil to sauté garlic
6P)
1 cup mashed potato, no fat added
(2S)
(1V)
vegetables (2Fa)
8 oz. shrimp (4P)
and shrimp (2Fa)
(2V
2V)
2 tablespoons grated parmesan cheese
(1P
1P)
1 cup linguini (2S
2S)
Snack
Snack
Snack
1 banana (2Fr)
1 peach (1Fr)
1P)
(1Fr
1Fr)
2 fat-free oatmeal cookies (1S)
cup oatmeal (2S)
almonds, slivered (1Fa)
tablespoons raisins (1Fr)
oz. 1% milk (1M
1M)
Foods in the red section provide
few vitamins and minerals, but lots
of calories, sugar, sodium and/or
to cooked amounts.
V = Vegetable Group
Fr = Fruit Group
P = Protein Group
Fa = Fat Group
Sunday
Monday
Tuesday
Wednesday
Breakfast
Breakfast
Breakfast
Breakfast
2 slices whole wheat toast
(2S)
butter (1P, 1Fa)
1 banana (2Fr)
8 oz. 1% milk (1M
1M)
1 cup oatmeal (2S)
1 cup fruit cocktail in juice
(2Fr
2Fr)
1M)
Black coffee or tea with
lemon (Free)
1M)
2 tablespoons sour cream to mix with
yogurt and fruit, and scoop on waffles
(1Fa)
2P)
juice (2Fr
2Fr)
8 oz. 1% milk (1M
1M)
Lunch
Lunch
Lunch
Lunch
lettuce, radish and cucumber
(Free)
1 cup green pepper, diced
(1V)
1 tablespoon low-fat ranch
2S)
1 peach (1Fr)
(Free)
(2S)
2 oz. turkey ham & 1 oz. lowfat cheese (3P
3P)
2 tablespoons nonfat dressing
for dipping carrots (Free)
1 apple (1Fr)
beverage (Free)
3P)
2P)
2 teaspoons mayonnaise (2Fa)
2, 6-inch tortillas (2S
2S)
Layer ham, cheese and lettuce leaves
on tortillas, spread with mayonnaise
and roll 1 cup string beans, steamed
(2V)
Balsalmic vinegar and garlic to
marinade string beans the day before
(Free)
2 kiwis (2Fr)
1S)
4 teaspoons natural peanut butter (1P, 1Fa)
1 cup asparagus, cooked and
chilled (2V)
1 apple (1Fr)
8 oz. 1% milk (1M
1M)
Dinner
Dinner
Dinner
Dinner
5P)
1/4 cup onions, cooked (1/2V)
(1/2V)
1 large baked sweet
potato, 9 oz. (3S)
2 tablespoons sour cream (1Fa)
(Free)
baked (5P
5P)
1 1/2 cups whole wheat
pasta (3S)
vinaigrette, 2 for marinade
for chicken & 2 to toss with
pasta (add extra vinegar,
lemon juice or water as
necessary) (2F
2Fa
a)
1 cup broccoli and 1 cup
zucchini, steamed and
8 oz. 1% milk (1M
1M)
8 oz. flounder or other white fish,
baked (4P)
1 teaspoon olive oil to drizzle over
fish (1Fa)
lemon wedges squeezed over fish
(Free)
1/2 cup onion (1V)
1 teaspoon olive oil, to sauté onions
and cook with rice (1Fa)
1 cup brown rice (3S)
(Free)
4P)
onions, peppers and turkey (2Fa)
lettuce, cucumber and radish
(Free)
1 tablespoon low-fat creamy
dressing (1Fa)
(Free)
Snack
Snack
Snack
Snack
1 cup cantaloupe melon,
cubed (1Fr)
1/4 cup 1% cottage cheese
(1P
1P)
1 peach (1Fr)
2 slices light rye bread (1S)
1P)
1 orange (1Fr)
V = Vegetable Group
Fr = Fruit Group
P = Protein Group
Fa = Fat Group
Thursday
Friday
Saturday
Breakfast
Breakfast
Breakfast
1P)
1P)
1/4 cup onion, chopped (1/2 V)
1/2 tomato, diced (1/2 V)
vegetables (1Fa)
8 oz. 1% milk (1M
1M)
1 cup low-fat, plain yogurt (1M
1M)
1 cup canned fruit cocktail, in juice
(2Fr
2Fr)
(2S)
1 apple (1Fr)
4 teaspoons natural peanut butter, to
spread on apple (1P, 1Fa)
8 oz. 1% milk (1M
1M)
Lunch
Lunch
Lunch
1/2 cup tuna fish, packed in water
(2P)
(Free)
lettuce (Free)
1 tablespoon creamy low-fat dressing,
for tomato-cucumber salad (1Fa)
1 orange (1Fr)
microwaved (2V)
2 teaspoons canola oil, to sauté garlic
3 oz. low-fat cheese to melt on potato
and broccoli (3P
3P)
salsa (Free)
1 peach (1Fr)
(Free)
1P)
1 oz. turkey (1P
1P)
1P)
1 cup zucchini, sliced (1V)
dressing (1Fa)
4 4-inch bread sticks (2S
2S)
1 kiwi (1Fr)
Dinner
Dinner
Dinner
4P)
(Free)
3/4 cup canned mandarine oranges,
add the last 3 min. of cooking (1Fr)
6P)
1 hamburger bun (2S
2S)
lettuce, for burger (Free)
1/2 cup asparagus (1V)
lettuce, cucumber and radish (Free)
2 tablespoons low-fat creamy salad
dressing (2 Fa)
5 oz. center loin pork chop, grilled (5P)
1 cup mashed potato, made with no fat
(2S)
1/2 cup corn (1S)
2 tablespoons low-fat margarine, for
1/2 cup applesauce, unsweetened (1Fr)
1/2 cup beets (1V)
Snack
Snack
Snack
20 grapes (2Fr)
1/2 banana (1Fr)
1/2 mango (1Fr)
V = Vegetable Group
Fr = Fruit Group
P = Protein Group
Fa = Fat Group
Sunday
Monday
Tuesday
Wednesday
Breakfast
Breakfast
Breakfast
Breakfast
4, 4-inch low-fat frozen pancakes
(2S)
2 tablespoons sugar-free pancake
syrup (Free)
8 oz. 1% milk (1M
1M)
2P)
1 cup canned pineapple in own
juice, to mix with cottage
cheese (2Fr)
8 oz. 1% milk (1M
1M)
(1S
1S)
1 banana (2Fr)
(1Fa)
8 oz. 1% milk (1M
1M)
2 slices whole wheat bread for
French toast (2S)
1 egg (1P, 1/2 Fa)
and dip bread (1/2
1/2 M)
M
(1/2 Fa)
(Free)
4 oz. 1% milk to drink (1/2
1/2 M)
M
Lunch
Lunch
Lunch
Lunch
(1P, 1Fa)
1 banana (2Fr)
8 oz. 1% milk (1M
1M)
1/2 a 6-inch whole wheat pita
bread (1S)
3 oz. chicken, skinless, diced (3P
3P)
celery, diced, to mix with chicken
and mayonnaise (Free)
1 cup zucchini, sliced in spears
(1V)
1 tablespoon low-fat creamy
Italian salad dressing, to dip
zucchini (1Fa)
1 1/4 cups watermelon, cubed
(1Fr)
(Free)
1 whole tomato, inside
scooped out (1V)
3/4 cup tuna fish packed in
water (3P)
1 scallion and 1 tablespoon celery, diced, to mix with tuna
fish, mustard and mayonnaise
Scoop inside tomato (Free)
(1V)
2S)
8 oz. 1% milk (1M
1M)
(2S)
3 oz. roast beef (3P
3P)
1P)
2 teaspoons mayonnaise (2Fa)
1 banana (2Fr)
(Free)
Dinner
Dinner
Dinner
Dinner
7 oz. chicken, skinless, cubed (7P
7P)
2 green onions (Free)
2 teaspoons olive oil, to sauté greeen
(1Fr
1Fr)
chicken after searing (1V
1V)
(1Fa)
1/3 cup tomato sauce, dilute
with 1/3 cup water. Add to
salmon last few minutes of
cooking (1V
1V)
tomato sauce (1Fa)
1 1/2 cups spaghetti (3S
3S)
(Free)
6P)
added (2S)
(2V)
2 teaspoons butter, for
potatoes and vegetables
(2Fa)
4 oz. pork loin chops, sliced in
strips (4P
4P)
1 cup green pepper diced (1V)
1/2 cup onion (1V)
2 teaspoons canola oil to sauté
peppers, pork and onion (2Fa)
1 cup broccoli (2V)
1 apple (1Fr)
(Free)
Snack
Snack
Snack
Snack
1S)
1P)
1 cup nonfat, light fruit yogurt
(1M)
1/2 cup fruit cocktail, canned
in fruit juice (1Fr
1Fr)
2/3 cup nonfat frozen yogurt
(2S)
1 1/4 cups strawberries,
sliced (1Fr)
1 cup raspberries (1Fr)
Blend wih ice to make shake.
V = Vegetable Group
Fr = Fruit Group
P = Protein Group
Fa = Fat Group
Thursday
Friday
Saturday
Breakfast
Breakfast
Breakfast
1/2 tablespoon light margarine (1/2
Fa)
1 orange (1Fr)
8 oz. 1% milk (1M
1M)
1
6
1
2
8
(1P, 1Fa)
1 banana, sliced over peanut butter
(2Fr)
8 oz. 1% milk (1M
1M)
Lunch
Lunch
Lunch
Lettuce, cucumber, radish, celery (Free)
2P)
chicken (2P)
(1Fa)
2, 4-inch bread sticks (1S
1S)
1/2 grapefruit (1Fr)
2S)
1V)
3 oz. light mozzarella, spread over two
sides of muffin (3P
3P)
mini-pizzas (1V)
24 cherries (2 Fr)
(2P, 1Fa)
1 tablespoon low-fat mayonnaise (1Fa)
microwaved (1V)
2 tangerines (1Fr)
8 oz. 1% milk (1M
1M)
Dinner
Dinner
Dinner
1 1/2 cups whole wheat pasta (3S)
2/3 cup tomato sauce (2V)
4P)
2 teaspoons olive oil to sauté garlic
6P)
1 1/2 cups mashed potato, no fat
added (3S)
(1V)
vegetables (2Fa)
8 oz. shrimp (4P)
and shrimp (2Fa)
(2V
2V)
2 tablespoons grated parmesan cheese
(1P
1P)
1 1/2 cups linguini (3S
3S)
Snack
Snack
Snack
1 banana (2Fr)
1 peach (1Fr)
1P)
(1Fr
1Fr)
cup oatmeal (2S)
almonds, slivered (1Fa)
tablespoon sunflower seeds (1Fa)
tablespoons raisins (1Fr)
oz. 1% milk (1M
1M)
Low–fat cooking
Changing your eating habits — really changing them — involves much more than following the
healthy menus. A new way of eating to lose weight and maintain the loss may mean learning
to enjoy different foods, and it may mean cooking familiar foods in different ways.
The most important change you can make may be to learn to cook with less fat. Here are three
ways to reduce the fat in your cooking:
1. Stock a low–fat pantry. Basic low–fat cooking calls for a ready supply of these items: onions,
fresh garlic, other herbs and spices, Dijon mustard, fresh lemons and limes, flavored vinegar,
sherry or other wines, evaporated skim milk, cornstarch, plain non–fat yogurt and vegetable
cooking spray.
2. Trim your cooking technique. Expand or revamp your culinary habits to include these ideas:
• Saute vegetables, such as onions, mushrooms or celery, in a small amount of water, broth
or wine.
• Use nonstick cookware for foods that require some fat, such as pancakes or browned
meats. Or use vegetable cooking sprays (negligible fat per 1–second spray).
• Trim visible fat from lean meats; then stir–fry or broil, roast or bake on a rack to allow fat
to drip away.
• Cook fish in packets with parchment paper or foil to seal in flavors and juices.
• Poach fish or skinless poultry in broth, vegetable juice, flavored vinegar or dry wine.
Season with herbs and spices.
• Microwave or steam vegetables; then dress them up with flavored vinegars, herbs and
spices.
3. Save with substitutions. To save fat and calories, substitute:
• 1 cup fat–free sour cream for 1 cup regular sour cream.
• 1 cup skim milk for 1 cup whole milk.
• 1 tablespoon reduced–calorie salad dressing, oil–free salad dressing or any amount
herb–flavored vinegar for 1 tablespoon regular salad dressing.
• 1 cup evaporated skim milk for 1 cup light or heavy cream.
Fats: the good and the bad
Monounsaturated fats (“good fats”): Help lower total and LDL (“bad”) cholesterol and are more
resistant to oxidation. Oxidation promotes the absorption of fats and cholesterol into artery walls,
speeding the buildup of artery–clogging plaques. Found mainly in: Olive, canola and peanut oil, as
well as most nuts and avocados.
Polyunsaturated fats: Help lower total and LDL (“bad”) cholesterol. These fats also seem
susceptible to oxidation. Found mainly in: Vegetable oils such as safflower, corn, sunflower,
soy and cottonseed.
Saturated fats: Raise total and LDL (“bad”) cholesterol, increasing your risk of heart disease.
Found mainly in: Red meats, most whole–fat dairy products (including butter), egg yolks,
chocolate (cocoa butter), as well as coconut, palm and other tropical oils.
Trans fats (also called hydrogenated or partially hydrogenated vegetable oil): Raise LDL (“bad”)
cholesterol and lower HDL (“good”) cholesterol, increasing the risk of heart disease. Found
mainly in: Stick margarine and shortening, which are often used in making cookies, pastry and
other baked foods, as well as most crackers, many candies, commercially prepared snack foods and
french fries.
23
Unhook yourself from food.
Take time to think about not only what you eat, but why you eat.
If you eat only when you feel hungry, chances are you’ll have less trouble controlling your weight. But
eating is not simply a physical behavior. How you think and feel about food are powerful forces that
shape your eating style. If thoughts and feelings about food stand in your way of learning healthy eating
habits, here are six steps that can help.
Step 1:
Know your habits. To become aware of your eating behavior, ask yourself if you tend to eat when
you’re bored, angry, tired, anxious, depressed or socially pressured.
If you do, try these tips:
• Before eating anything, ask yourself if you’re really hungry.
• Learn to say no gracefully.
• Do something to distract yourself from your desire to eat — telephone a friend or run an errand.
• Direct emotional energy from stress or anger outward. This is a good time for a brisk, 30–minute
walk or cleaning your closet.
If you have trouble identifying emotional or environmental reasons for eating, try keeping a notebook.
List what, when and why you eat. See if any relationships or patterns emerge.
Step 2:
Change gradually. When you’ve identified problem behaviors that you’d like to change, remember
that gradual changes work best. Choose one area at a time and be specific about how you’re going to
improve on that behavior. When you’ve successfully changed one habit, work on another. Continually
practice new behaviors to turn them into habits.
Step 3:
Take charge. Take responsibility for your own behavior. Remember that ultimately only you can help
yourself lose weight. But taking charge of your own behavior doesn’t mean you have to do everything
alone. Ask for support from your spouse, family and friends.
Step 4:
Think positively. Don’t dwell on what you’re giving up to lose weight. Concentrate on what you’re
gaining. Instead of thinking, “I really miss eating a doughnut at breakfast,” tell yourself, “I feel a lot
better when I eat whole–wheat toast and cereal in the morning.”
Step 5:
Plan ahead. Your old habits may be so ingrained that you may do them instinctively. Mentally rehearsing new habits can help.
Imagine yourself at a party. Envision yourself taking a small portion of a few items, leaving space
between them on your plate, or taking only fresh fruits and vegetables. Mentally rehearse this plan until
you’re more likely to remember it — and do it — the next time you need it most.
Step 6:
Maintain your progress. Don’t let occasional setbacks — and there will be some — weaken your
commitment to lose weight. Use relapses of old habits to get back on track. Don’t expect to be perfect.
You’re not on a timeline. You have as much time as you need to develop a healthier way to eat.
24
Make a change for the better
Identify one eating behavior that’s sabotaging your efforts to lose weight. Then, using the
six steps turn it into a helpful new habit.
Plan a menu this week that solves one of your eating behavior challenges. If, for example, boring afternoons or hectic dinner preparations lead to snacking, plan a snack into your menu,
using servings of food from lunch or dinner.
Calories from beverages can add up
To cut calories, switch to low–fat or fat–free milk and drink lower–calorie juices. You
can dilute juices with plain or sparkling water to reduce calories, too. Add a twist of
lemon or lime to perk up your water.
Beverages
Serving size
Calories*
Water
1 cup
0
Coffee or tea (plain)
1 cup
0
Milk, whole
1 cup
150
Milk, 2%
1 cup
120
Milk, fat–free
1 cup
90
Fruit juice, citrus or apple, unsweetened 6 ounces
80
Soda, regular
12 ounces
150
Soda, diet
12 ounces
0
Beer, regular
12 ounces
150
Beer, light
12 ounces
100
Wine, regular
5 ounces
100
Wine, light
5 ounces
80
* Average calories. Values for specific beverages may vary. Check the label.
10 tips for eating out
When you eat out, don’t let large portions, unfamiliar menus and tempting desserts discourage you
from your commitment to healthy eating. You can practice the principles of a healthy weight plan
without giving up the pleasures of dining in restaurants.
Here are 10 tips to help keep your plan on target when you dine out:
1.
25
Keep hunger under control (by eating!).
• Don’t skip a meal on the day you’re going out to eat.
• Consider eating a light snack an hour or so before the meal to avoid overeating at the
restaurant.
2.
Choose restaurants that offer variety.
• Choose a restaurant that offers a variety of foods, with low–fat options.
• Call the restaurant ahead of time (during nonpeak hours) to ask about healthy menu
items.
3.
Order more plant–based foods.
• Try an exotic fruit — like kiwi or papaya — for variety.
• Treat yourself to your favorite vegetables, but don’t smother them in high–fat dressings
or rich creams.
• Order items that include whole–grain foods to get your fiber.
4.
Control fat.
• Order baked, not fried; grilled, not greasy.
• Ask for smaller portions of fatty foods — such as meats and fatty sauces — or ask for
substitutions.
5.
Cut out or cut back on condiments.
• Taste your food before adding salt, butter, sauces and dressings.
• Order sauces and dressings on the side — small amounts add up!
• Substitute healthier condiments. For example, use mustard instead of mayonnaise,
or pepper or lemon juice instead of salt.
6.
Approach buffets with a plan.
• Don’t be tempted to get more than your money’s worth by overfilling your plate. Instead,
survey the entire table and choose healthier options.
• Make salad your first course, with plenty of veggies and fruit, and fat–free or low–fat
dressing. Then go back for the entrée — or just eat more salad.
7.
Mind your manners — it’ll help you cut calories.
• Eat slowly for better digestion. You’ll feel full faster.
• Don’t gulp your food — chew thoroughly.
• Order food that requires work and slows your eating, such as crab legs.
• Share your meal with a companion.
8. Order beverages with few or no calories.
• Order water, sparkling water or mineral water with a twist or lemon — it’s healthy, filling,
and has no calories.
• For a hot drink, try black decaf coffee or black or green tea, minus sugar or other extras.
9.
Wait before ordering dessert.
• Finish the main dish. By the time you’re done, you may not even want dessert.
• If you do order dessert, consider splitting it with a friend or take half of it home.
10. Control portion size.
• Leave food on your plate.
• If you’re tempted to clean your plate, ask your server to remove it.
• Take a doggie bag — it gives you two meals for the price of one.
26
Reading nutrition labels
Nutrition labels are an important part of making healthy food choices. You can learn a lot
about what you’re putting into your body by reading the nutrition label and understanding the
different components that make up what you eat.
Once you start reading nutrition labels, you may be surprised at what you find out about your
favorite foods. The following guidelines will help you make sense of all those numbers:
j
Start with the serving size. All of the information on the label is based on the serving size. If
the serving size is ½ cup and you eat 1 cup, simply multiply the numbers on the food label by
two. Caution: sometimes the serving size listed is not what we typically eat/drink. For example, the information on the label for a 20 oz. bottle of Coke is based on a serving size of 8 oz.
— not even half of the bottle.
k
Calories are listed next. Consider whether the calories are low or high. Compare the calories
to your total calorie needs for the entire day.
l
How to use %Daily Value. A percent is listed to the side of each nutrient. Remember, this
number is based on a person who needs a 2000–calorie diet. Use this simple rule: 5 percent or
less is
considered low — aim for this number for fat, cholesterol and sodium; 20 percent or more is
considered high — aim for this number for vitamins, minerals and fiber.
m
Try to limit these three items to reduce risk for heart disease. Fats, cholesterol and sodium. The Total Fat number includes the individual fat numbers. Try especially hard to limit saturated and trans fats. Health experts recommend that you keep your intake of saturated fat,
trans fat and cholesterol as low as possible as part of a nutritionally balanced diet.
n
Try to get more of these items in your diet. Vitamins, minerals and fiber. Most of us get only
half or less of the 25 – 35 grams of fiber recommended each day.
o
Additional nutrients listed:
Total Carbohydrates. The Total Carbohydrate number includes the fiber and sugar gram
numbers listed separately below it. This is especially important for people with diabetes:
count the number of carbohydrate grams you can have at each meal to better control your
blood sugar. Every diet should include healthy carbohydrate choices such as whole–grain
breads and cereals, fruits, vegetables and milk. The minimum recommended dietary intake
(RDI) for carbohydrates is 130 grams/day, but most people need at least 200 grams/day for
optimal health.
27
Protein. Most people get more than enough protein in their diet. This is why there is not
a %DV listed. It is better to choose leaner protein sources such as lean cuts of beef and
pork, poultry, fish, eggs, low–fat dairy products, cheese, beans/legumes and peanut
butter/nuts.
q
Check the ingredient list. Foods with more than one ingredient must have an ingredient list.
Ingredients are listed in descending weight. Those used in the largest amount in the food
product are listed first. This section is very helpful for those people who have food allergies.
j
Nutrition Facts
Serving Size: 1 container
Amount Per Serving
k
l
m
o
n
Calories 140
Calories from Fat 20
% Daily Value*
3%
5%
Total Fat 2g
Sat. Fat 1g
Trans Fat 0g
Cholesterol 10mg
Sodium 160mg
Total Carb. 24g
Dietary Fiber 3g
Sugars 11g
Protein 6g
3%
7%
8%
12%
Vitamin A 15%
•
Vitamin C 50%
Calcium 2 %
•
Iron 8%
*Percent Daily Values are based on a
2,000 calorie diet.
p
INGREDIENTS: WHOLE GRAIN ROLLED
OATS, SUGAR, CANOLA OIL, CRISP RICE,
SOY PROTEIN, HONEY.
28
Your activity program
Walk your way to better health
If you want to lose fat and increase your energy, walking is one of the best exercises out there. A
walking program is an aerobic activity that’s easy and effective for burning calories from fat.
Regular aerobic walking also conditions your muscles and cardiovascular system. But if you haven’t
been exercising regularly, check with your doctor before starting this program.
Start slow and steady
Start a regular schedule of walking. Keep a moderately brisk pace — just enough to increase
your breathing noticeably. Walk continuously for as long as you can at this comfortable pace, gradually working up to 30 minutes. Eventually you should feel mildly exhilarated, not
exhausted, when you finish. If you’re just getting started, walk at least three times a week for
the next month.
After four weeks of walking regularly, you should be starting to notice a change in how you look
and feel. You may notice that your breathing is more comfortable and that your muscles are developing more tone. If you still feel a little tired rather than invigorated after your 30–minute walk,
that’s okay. It may take at least four to eight more weeks to develop a higher level of
fitness and gradual weight loss.
Stick with it
If the first few minutes of walking seem to take the most effort, remember to warm up gradually.
Ease into a faster pace after five to 10 minutes. This time allows your muscles to reach the temperature at which they use oxygen most efficiently. Also, your heart needs time to begin pumping
enough blood. When your body has reached the right warm–up temperature, you should notice a
hint of perspiration.
Don’t let self–defeating thoughts, such as “I’m too tired to walk today,” affect your motivation.
Instead, inspire yourself by thinking, “In just 30 minutes, I’ll have burned some calories and will
feel energized.”
If you can’t walk or find it boring, don’t use that as an excuse for avoiding exercise. Find out
which activities you can do and choose ones that you enjoy. Exercise bikes, cross–country ski
machines and low–impact aerobic dance are optional activities that burn a comparable number of
calories. Exercising while watching TV or listening to music can help avoid boredom.
Cover more ground
As you progress with your walking program, remember that distance is more important than speed.
The greater the distance you cover, the more calories you’ll burn. What’s more, most of those calories will be from fat.
If you’re comfortable walking briskly for about 30 minutes three or four times a week, try
increasing your distance. Your goal is eventually to walk at least 3 to 4 hours a week. You can
do this in one of two ways:
• Walk more frequently. Continue to walk for at least 30 minutes, but add 1 day at a time
to your schedule until you’re walking 6 or 7 days a week.
• Walk longer. Continue to walk three or four times a week, but extend each walk by
5 minutes, until you’re taking 45– to 60–minute walks.
No matter which way you choose to cover more ground, build up to your goal gradually. Add five
minutes a day to your schedule in the next two weeks. If you feel good, do it again before the end
of the month.
29
Losing fat but not pounds
Strength, endurance, energy and muscle tone are several of the physical rewards you can expect
from regular exercise. But if these changes haven’t translated into pounds lost on the scale, don’t
worry. The muscle you’re building is denser than the fat you’re losing. That means you actually
may not lose any weight for a while, even though you’re losing fat. Remember that how much you
weight is less relevant than achieving physical fitness.
One of the best ways to increase your muscle mass is by doing some type of resistance training. For
example, weight training not only builds more muscle and helps you burn more calories,
it also strengthens bones, helps protect your joints and improves balance, posture and
coordination.
Focus on your feelings
You can control what you eat and how much you exercise. You can’t control the number on the
scale. Instead of concentrating on pounds, focus on your feelings. Work on developing a sense of
internal reward that comes from feelings of accomplishment, self–esteem and control of your own
behavior.
This type of internal reward can help you make a long–term commitment to exercise. External
rewards such as a leisurely bath, new walking shoes or workout suit can help.
Take two to five minutes after each walk to sit down and relax. Savor the good feeling that
physical activity gives you. Think about what you’ve just accomplished. To help measure your
progress, be sure to complete your Pound Plunge Journal each week.
Average calories burned in 30 minutes*
ACTIVITY
YOUR WEIGHT
150 pounds
175 pounds
200 pounds
Bicycling, outdoor (10 to 11 mph)
204
240
273
Bicycling, stationary (moderate effort)
238
280
319
Dancing, aerobic (low impact)
170
200
228
Dancing, ballroom (slow)
102
120
137
Jogging in place
272
320
364
Running, 5 mph (12 min/mile)
272
320
364
Skiing, cross–country (2.5 mph)
238
280
319
Swimming laps (light to moderate effort) 238
280
319
Swimming leisurely
204
240
273
Walking, 2 mph
85
100
114
Walking, 3 mph
112
132
150
Walking, 4 mph
170
200
228
* Calories burned are based on estimates of energy expended, using multiples of the resting metabolic rate (called METs) for each activity. The number of calories you burn depends on the intensity
and duration of activity, as well as your body weight.
30
Weight:
You’re a Rock Star!
Log your daily nutrition and exercise :
Week 1
Thursday
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
exercise
exercise
Sunday
minutes
type of exercise
type of exercise
Monday
minutes
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
exercise
exercise
Friday
minutes
type of exercise
minutes
type of exercise
Saturday
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
minutes
type of exercise
Wednesday
fruits & vegetables
exercise
water (8 oz.)
minutes
type of exercise
exercise
exercise
Tuesday
minutes
type of exercise
Weight:
Move those muscles!
Week 2
Thursday
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
exercise
exercise
Sunday
minutes
type of exercise
type of exercise
Monday
minutes
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
exercise
exercise
Friday
minutes
type of exercise
minutes
type of exercise
Saturday
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
minutes
type of exercise
Wednesday
fruits & vegetables
exercise
water (8 oz.)
minutes
type of exercise
exercise
exercise
Tuesday
minutes
type of exercise
Weight:
Plunge into health!
Week 3
Thursday
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
exercise
exercise
Sunday
minutes
type of exercise
type of exercise
Monday
minutes
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
exercise
exercise
Friday
minutes
type of exercise
minutes
type of exercise
Saturday
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
minutes
type of exercise
Wednesday
fruits & vegetables
exercise
water (8 oz.)
minutes
type of exercise
exercise
exercise
Tuesday
minutes
type of exercise
Weight:
Find what works!
Week 4
Thursday
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
exercise
exercise
Sunday
minutes
type of exercise
type of exercise
Monday
minutes
fruits & vegetables
water (8 oz.)
water (8 oz.)
exercise
exercise
Friday
fruits & vegetables
minutes
type of exercise
minutes
type of exercise
Saturday
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
minutes
type of exercise
Wednesday
fruits & vegetables
exercise
water (8 oz.)
minutes
type of exercise
exercise
exercise
Tuesday
minutes
type of exercise
Weight:
Get fruits & veggies!
Week 5
Thursday
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
exercise
exercise
Sunday
minutes
type of exercise
type of exercise
Monday
minutes
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
exercise
exercise
Friday
minutes
type of exercise
minutes
type of exercise
Saturday
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
minutes
type of exercise
Wednesday
fruits & vegetables
exercise
water (8 oz.)
minutes
type of exercise
exercise
exercise
Tuesday
minutes
type of exercise
Weight:
Halfway there!
Week 6
Thursday
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
exercise
exercise
Sunday
minutes
type of exercise
type of exercise
Monday
minutes
fruits & vegetables
water (8 oz.)
water (8 oz.)
exercise
exercise
Friday
fruits & vegetables
minutes
type of exercise
minutes
type of exercise
Saturday
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
minutes
type of exercise
Wednesday
fruits & vegetables
exercise
water (8 oz.)
minutes
type of exercise
exercise
exercise
Tuesday
minutes
type of exercise
Weight:
Work it, baby, work it!
Week 7
Thursday
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
exercise
exercise
Sunday
minutes
type of exercise
type of exercise
Monday
minutes
fruits & vegetables
water (8 oz.)
water (8 oz.)
exercise
exercise
Friday
fruits & vegetables
minutes
type of exercise
minutes
type of exercise
Saturday
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
minutes
type of exercise
Wednesday
fruits & vegetables
exercise
water (8 oz.)
minutes
type of exercise
exercise
exercise
Tuesday
minutes
type of exercise
Weight:
Less of you to love!
Week 8
Thursday
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
exercise
exercise
Sunday
minutes
type of exercise
type of exercise
Monday
minutes
fruits & vegetables
water (8 oz.)
water (8 oz.)
exercise
exercise
Friday
fruits & vegetables
minutes
type of exercise
minutes
type of exercise
Saturday
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
minutes
type of exercise
Wednesday
fruits & vegetables
exercise
water (8 oz.)
minutes
type of exercise
exercise
exercise
Tuesday
minutes
type of exercise
Weight:
Keep going!
Week 9
Thursday
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
exercise
exercise
Sunday
minutes
type of exercise
type of exercise
Monday
minutes
fruits & vegetables
water (8 oz.)
water (8 oz.)
exercise
exercise
Friday
fruits & vegetables
minutes
type of exercise
minutes
type of exercise
Saturday
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
minutes
type of exercise
Wednesday
fruits & vegetables
exercise
water (8 oz.)
minutes
type of exercise
exercise
exercise
Tuesday
minutes
type of exercise
Weight:
Get health … Get life!
Week 10
Thursday
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
exercise
exercise
Sunday
minutes
type of exercise
type of exercise
Monday
minutes
fruits & vegetables
water (8 oz.)
water (8 oz.)
exercise
exercise
Friday
fruits & vegetables
minutes
type of exercise
minutes
type of exercise
Saturday
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
minutes
type of exercise
Wednesday
fruits & vegetables
exercise
water (8 oz.)
minutes
type of exercise
exercise
exercise
Tuesday
minutes
type of exercise
Weight:
Go beyond your goal!
Week 11
Thursday
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
exercise
exercise
Sunday
minutes
type of exercise
type of exercise
Monday
minutes
fruits & vegetables
water (8 oz.)
water (8 oz.)
exercise
exercise
Friday
fruits & vegetables
minutes
type of exercise
minutes
type of exercise
Saturday
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
minutes
type of exercise
Wednesday
fruits & vegetables
exercise
water (8 oz.)
minutes
type of exercise
exercise
exercise
Tuesday
minutes
type of exercise
Weight:
Live the Plunge!
Week 12
Thursday
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
exercise
exercise
Sunday
minutes
type of exercise
type of exercise
Monday
minutes
fruits & vegetables
water (8 oz.)
water (8 oz.)
exercise
exercise
Friday
fruits & vegetables
minutes
type of exercise
minutes
type of exercise
Saturday
fruits & vegetables
fruits & vegetables
water (8 oz.)
water (8 oz.)
minutes
type of exercise
Wednesday
fruits & vegetables
exercise
water (8 oz.)
minutes
type of exercise
exercise
exercise
Tuesday
minutes
type of exercise
Make a commitment to yourself!
Yo u r P e r s o n a l C o m m i t m e n t
I will make exercise a priority because ___________________________________________________.
For the next 12 weeks I will exercise _____________ times per week.
I will exercise on _______________ at _______________. I will _______________________________.
These are my goals, I'm doing this because I want to, not because anyone else wants me to.
I will share my goals with ___________________________________________________.
I will not share my goals with _______________________________________________.
I am willing to give up _____________________________________________________.
On ____________________, I will reward myself with the following reward if I feel I have done the best
I could: ______________________________________________________________________________.
“From this day forward I will not be denied any longer. This is the day in my life that I finally get the guts to
do what I know must be done and quit taking the easy way out. I WILL PAY THE PRICE THAT IS NECESSARY TO
REACH MY GOAL BECAUSE I KNOW THE PAIN OF NOT FULFILLING MYSELF IS GREATER THAN THE PAIN OF DOING
ANY JOB, NO MATTER HOW HARD! As I sign this contract, I understand that my future is in my hands and that
I can look to no one else for its fulfillment.” (Tom Hopkins)
My Signature of Commitment:
_____________________________________________________________________
Your Personal Commitment is brought to you by AEC Family Fitness.
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Your Personal Vision
Exercise:
1. Promotes longer life. Compared with sedentary men and women, physically fit men are
53 percent less at risk of premature death; women are 98 percent less at risk.
2. Relieves arthritis. Keeps joints flexible, builds and preserves muscle strength.
3. Improves and strengthens the immune system.
4. Reduces stress, tension, and depression.
5. Helps relieve pain, especially tension headaches and lower back.
6. Helps in fighting substance abuse.
7. Reduces menstrual symptoms (PMS).
8. Increases good cholesterol (HDL), and lowers bad cholesterol (LDL) and triglycerides.
9. Regulates blood pressure and blood sugar levels.
10. Improves coordination and balance.
11. Improves sexual desire and performance.
12. Increases bone density.
13. Increases body's ability to ward off cancer.
14. Helps fight osteoporosis.
15. Increases mental alertness and IQ, and boosts creativity.
16. Enhances the ability to relax.
17. Heightens self esteem and self image.
18. Gives the energy to carry out daily life and improves overall quality of life.
Complete your own Personal Fitness Vision below: Your WHY!
Your Personal Vision is brought to you by AEC Family Fitness.
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Acheive Fitness Success!
Te n w a y s t o g u a r a n t e e s u c c e s s w i t h
y o u r f i t n e s s p r o g ra m !
1. Set a fixed definite time and don’t be deterred. Pretend that your workout routine is your
highest paying job. (Your body is your best asset).
2. Find an exercise buddy. You are 85 percent more likely to stick with any program if you have
somebody to work out with.
3. Do something that you enjoy. Check out all the possibilities.
4. Join a health club or support group. I don’t say health clubs work because I own one — I own
one because they work!
5. Don't overdo. You can’t undo in a week what it took you fifteen years to do. Start slow and easy.
You won't get sore or discouraged.
6. Have concrete goals. You can't hit the bulls eye if you don't have a target. See it and you can be
it!
7. Keep a written chart of your progress. Looking back from where you came will encourage you
when progress seems slow.
8. Write out the benefits you will obtain. The “why” is actually more important than the “how.”
If the dream is big enough, the details don’t matter.
9. Learn to think like a fit person. Henry Ford said, “If you think you can or if you think you can't
. . . you’re right.”
10. Don't quit! You never fail until you stop trying. Don't quit! Don't quit! Don't quit!
Don’t ask if it’s easy or if it’s hard — ask if it’s
worth it!
Ten Ways to Guarantee Success with Your Fitness Program is brought to you by AEC Family Fitness.
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Make time to take care of your body!
No More Excuses!
Are you too busy to exercise? If so, you're not alone. Studies show that 60 percent of American adults don't get the
recommended amount of physical activity, and more than 25 percent of adults are not active at all. These statistics reflect the fact that many of us simply don't exercise.
What’s your excuse?
10. You really hate to exercise. The key to happiness is doing things you enjoy. Find activities that match
your personality. If you love the outdoors, go hiking or biking. If you like simplicity, stick with walking or circuit
training. Try things before you decide you don’t like them.
9. You've tried to exercise but you keep quitting. People often quit because they schedule too many workouts, work too hard and/or don’t give themselves rest days. Do whatever you can — you have to start where you
are, not where you want to be. Progress each week by adding a few more minutes to each workout.
8. You can't afford a gym membership. There’s no reason you have to join a gym to exercise. You can walk
anytime, anywhere, and there are an incredible number of workout videos available for the home exerciser.
7. You're not seeing any changes in your body. Not losing weight fast enough? Once you start exercising,
give your body time to react. It could take up to 12 weeks before you start seeing some real changes in your body.
In the meantime, enjoy the other benefits of exercise.
6. You don't know how to exercise. Try one of the many exercise books, videos, or websites that cover everything from cardio to stretching exercises. Or, hire a trainer at your local gym.
5. You want to exercise, but you have to take care of your family. You don’t have to neglect your family
to fit in exercise. Join a health club that has a daycare center, or do a video while they nap. If they’re old enough,
have them participate in your routine by lifting very small weights or counting your repetitions, or take them with
you on your daily walk. Show your family what it means to be healthy by being a good role model.
4. You can't seem to stay motivated to continue working out. Change your routine every 4 to 6 weeks by
trying something new or changing your intensity or time. Remind yourself every day what your goals are and what
you have to do to reach them. Reward yourself often (massages make great gifts).
3. Exercise hurts! You don’t have to hurt yourself to reap the benefits of exercise. When doing your cardiovascular exercise, make sure you’re in your target heart zone. You should be able to carry on a conversation, not huffing and puffing. When it comes to weight training, there should be effort involved since lean body tissue only
grows when you challenge yourself. Using the heaviest weight you can handle for 12 – 16 reps will help you get the
most out of your workouts. You should feel slight burning, but not teeth–gritting pain!
2. You can't make the commitment to stick to an exercise routine. When you look at exercise in the
long term, it can be overwhelming. However, you don’t have to change your life overnight. Start with small goals,
such as to be more active every day by taking the stairs and moving around more. Decide you’ll get up
10 minutes early to walk or lift weights. Over time, you can increase your workout time and try new things.
1. You don't have time! Physically inactive people have just as much free time as exercisers — everybody has
the same 24 hours in a day!
No More Excuses is brought to you by AEC Family Fitness.
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Too busy to exercise?
Work out at work!
It's a fact that time equals money . . . no doubt about that. However, time also equals health!
What good if you have all the money in the world if poor health won't let you enjoy it?
Health is a priceless commodity, and recent research suggests that exercise does not have to take up
much of your day. Moderate activities done at intervals throughout the day can be very beneficial.
It’s hard to find time to exercise, but now you don’t have that excuse anymore. You may think you
don’t have time to work out at work, but there are opportunities everywhere if you pay attention.
All it takes is a little planning and some inspiration to squeeze in the exercise all day long.
The Basics
You already know the drill about being more active at work. Take the stairs whenever you can, park further away from the door, etc. But, there are some other things you may not have considered.
• Sit on an exercise ball instead of a chair. This will strengthen your abs and back and you’ll work
on your posture without even trying.
• Set an alarm to go off every hour to remind you to stand up and move around. Even if you just
swing your arms or take a deep breath, you’ll feel more alert.
• Use the restroom on another floor and take the stairs.
• Use a pedometer and keep track of how many steps you take. Aim for 6,000 to 10,000 steps a
day.
• Leave something important in your car (your lunch, your briefcase, etc.) so you have to run out
to get it (and take the stairs!).
• Deliver documents or messages to co–workers in person rather than by e–mail.
• Go to the mall for lunch and park on the opposite end of the food court. Don’t forget to buy
something healthy.
• Get a headset for your phone so you can move around while you talk.
Be creative. Any movement is better than none, so don’t feel like you have to do sprints all day long.
Adding short bouts of exercise throughout the day will help you burn more calories and will also reduce
stress so you can easily smile at your boss when she piles more work on you.
Exercise Equipment
If you have your own office, consider keeping a resistance band, ankle weights, and even a couple of
sets of dumbbells in your desk drawer. You can squeeze in some quick upper body exercises while you’re
on the phone. If you work in a cubicle or don’t want people to see you exercising at your desk, all you
really need is a chair and a couple of large, full water bottles you can use for any dumbbell exercise.
Making Your Office Fitness Friendly
Your boss may not have considered how much more productive his or her employees would be with a little exercise. If you can, encourage your boss to:
• Work with local gyms to provide membership discounts for employees.
• Work with local personal trainers to provide monthly seminars or free body fat testing for
employees. Some trainers will even do this for free.
• Set up daily or weekly walks during lunch or after work.
• Give you extra breaks during the day to take quick walks.
continued ...
Work out at work!
Be active. If the boss exercises, employees will take their own health more seriously. Even if your boss
could care less about exercise, you can do a lot to get others involved in working out. Plan lunches
where coworkers get together and talk about ways to exercise at work. Get a group together and join a
local gym (and see if they’ll give you a group discount). Hire a personal trainer to come and work with
you and your coworkers during lunch . . . many trainers also offer group discounts. There are any number of ways to encourage fitness in the workplace, so be creative!
Office Workout — Exercises you can do at work
Leg Extension: Sit in chair, abs in. Extend left leg until level with hip. Hold for 2 seconds, repeat
other side.
Hip Flexion: Sitting in chair, lift left foot off the floor a few inches, knee bent. Hold 2 seconds and
repeat other side.
Inner Thigh: Place full water bottle between knees and, keeping abs in, squeeze bottle gently.
Repeat.
Chair Squat: Periodically while sitting, lift butt off the seat and hover over chair for 2 – 3 seconds.
Stand up and repeat.
Dips: Make sure chair is stable and place hands next to hips. Move hips in front of chair and bend
elbows, lowering body until elbows are at 90 degrees. Repeat.
Standing Hip Flexion: Stand with abs in, spine straight. Lift leg up until level with hip. Hold for
2 seconds, repeat other side.
Leg Lift: In same starting position as above, lift left leg straight out to the side a few inches off the
floor. Hold for 2 seconds, repeat on other side.
Front Raise: Sit in chair, abs in and spine straight. Hold water bottle in right hand and raise arm up to
shoulder level. Hold 2 seconds and repeat other side.
Overhead Press: Hold water bottle in right hand, elbow bent, and extend arm overhead. Repeat
other side.
Bicep Curl: Hold water bottle in right hand and, with abs in and spine straight, curl bottle towards
shoulder. Repeat other side.
Abs: Sit on the edge of chair, arms extending in front. Keeping back straight, contract the abs and
slowly lower torso towards back of chair. Hold 2 – 3 seconds and repeat.
Curls: Cross arms over chest and sit up straight. Contract abs and curl shoulder towards hips, pulling
abs in. Hold for 2 seconds and repeat.
Work out at work! is brought to you by AEC Family Fitness.
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Stretches are great stress busters!
Easy Desk Stretches
Prevent burn–out and injury, plus feel better at the end of the day. Do these stretches standing or
sitting at your desk.
Relieve Low Backache and Pressure — standing or sitting: While exhaling, slowly lean forward,
bring your head toward your knees and let your hands drop to your ankles. Hold for 5 seconds. Inhale
while you slowly unwind and return your head to its normal upright position. Do this five times.
Relieve Upper Back and Shoulder Tension — standing or sitting: Lift your hands to your
shoulders. Keep your elbows down and push your shoulders back. Hold for 15 seconds. Do this five
times.
Relieve Back, Neck and Shoulder Tension — standing or sitting: Inhale and raise your
shoulders to touch your ears. While raised, push your shoulders back and exhale. Relax shoulders.
Do this five times.
Relieve Wrist Tension and Stiffness — standing or sitting: Place your palms together, chest
high, as if in prayer. Slowly push your palms together while lifting your elbows slightly and hold for five
seconds. Rotate your hands so the tips of your fingers point to the floor and press your palms
together. Hold for 5 seconds and release. Do this five times.
Relieve Neck and Shoulder Tension — standing or sitting: Inhale and slowly turn your head to
the right until you feel your neck muscles pull. Hold for five seconds. Exhale and return your head to
face straight ahead. Inhale and slowly turn your head to the left until you feel your neck muscles pull.
Hold for five seconds. Exhale and return your head to face straight ahead. Do this five times.
Relax Shoulder, Back and Hip Muscles — standing or sitting: Place your palms on your lower
back. Stretch back your upper body. Hold this position for 5 seconds. Do this five times.
Easy Desk Stretches is brought to you by AEC Family Fitness.
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Maximize your workout!
H e a r t R a t e Tr a i n i n g Z o n e
Heart Rate Training Zone
Perceived Exertion Index
Age
Max
Target Zone
So tired I can’t go anymore
20
200
130 – 170
10
9
30
190
124 – 162
Really tired
40
180
117 – 153
8
7
50
170
111 – 145
Tired
60
160
104 – 136
6
5
70
150
99 – 129
4
3
A little tired
2
1
Not tired at all
1. Find your pulse (radial at wrist or carotid at neck).
2. Count beats for six seconds, add “zero.” (Or count for 10 seconds and multiply by
six).
3. Find age on chart and locate your “target zone.”
If you are under the lower limit of range, increase speed or range of motion. If you are near or above
the upper limit, slow down or decrease range of motion.
How to use RPE
Perceived exertion is assessed by use of a 0–to–10 chart to rate the feelings caused by your exertion.
For example, quietly sitting in a chair would have a rating of 0. Adding a gentle waving of your arms
might increase the effort rating to 0.5. Walking at a pace that you feel is moderate would be given
a rating of 3. Remember, the rating of your exertion should be completely independent of the
pace you think you are walking; it is dependent solely on the feelings caused by the exertion.
Increase the pace to a run and add a hill, and you could work your way up to a 10 on the scale.
The recommended RPE range for most people is usually between 3 (moderate) and 5 (strong).
Heart Rate Training Zone is brought to you by AEC Family Fitness.
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Train your body and mind to handle stress!
Pilates
Pilates can help you relax and aid in stress control.
The mind–body exercise technique known as Pilates has exploded in popularity over the past 10 years.
Long practiced by athletes and dancers, Pilates is now practiced by more than 5 million Americans at
home and in the gym. In addition to physical conditioning, its advocates assert that Pilates can help
train the mind to relax and to control stress.
What is Pilates?
Actually it's a “who.” The quirky moniker (pronounced puh-lah-teez) is the name of its inventor, Joseph
Pilates. Pilates was a German–born circus performer and gymnast who lived from 1880 – 1968. His
childhood illnesses, including asthma, rickets, and rheumatic fever, sparked a quest to overcome his
physical limitations. Pilates brought his revolutionary method of physical and mental conditioning to
the United States in the early 1920s. His studio in New York City caught the attention of the dance
community, and for years was the well–kept secret of elite ballet dancers and the occasional well–to–do
client. In early 2000, the copyrights were lifted and the Pilates method became available to the masses,
and now people from all walks of life are discovering and choosing the Pilates technique. Many athletes
from golfers to football players now incorporate Pilates into their training.
Pilates bonds body and mind through two principal components: posture and breathing. It strengthens
the muscles in the back, hips, and mid–section to support the spine. The method works the deepest
layer of abdominal muscles. It lifts the belly and buttocks while it tones and strengthens all the other
muscles. Pilates exercise actually strengthens the immune system, helps alleviate body aches and back
pain, streamlines and lengthens the body, promotes strength and flexibility, strengthens the bone
density, and improves coordination and balance. Joseph Pilates designed more than 500 specific
exercises using five major pieces of unique apparatus to develop the body uniformly, however the
most widely practiced forms of Pilates are variations of the Pilates Mat exercises. They are done as
floor exercises on a yoga–type “sticky” mat, in a group setting or one–on–one with an instructor.
Pilates is brought to you by AEC Family Fitness.
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Be nice to yourself!
S e l f – Ta l k
Negative self–talk “tapes”
We often criticize ourselves during mental conversations, turning a minor fault or problem into a big
one. These “tapes” replay themselves in our heads, reinforcing negative (and incorrect) beliefs. They
can also add to our stress — it’s our self–talk that helps determine how we will respond to any
situation.
Recording a new tape
Every time you hear a negative message play in your mind, erase it and record a new, positive one in its
place. For example, instead of saying, “I’ll never be any good at making speeches,” try saying, “I’ll just
keep practicing and do my best. No one expects me to be perfect.” Or, instead of saying, “I know I’ll
probably be fired and never find another job,” when you’re stuck in traffic and late for work, try saying, “This happens to everyone. I’ll get there as soon as I can.”
By learning to identify, challenge and change negative messages, you can reduce stress.
Daily Self–Talk: Your Success Slogans for Fitness
• Every day and in every way, I am becoming healthier and healthier.
• I am now letting go of all habits that are unhealthy for me.
• I am now training myself more and more each day to practice habits that build a healthy body
and a joyous life.
• Every day and in every way I am taking better care of my body.
• Every day my need or desire for fattening foods becomes less and less.
• In my mind, I distinguish between fat foods and fit foods and increasingly choose to eat only fit
foods.
• Every day and in every way, I am doing more and more of those things that make me feel better
and better, stronger and stronger.
• Every day and in every way, I am feeling better and better about myself and my life.
• Every day I am consuming less and less of food and drinks that are not truly healthful for my
mind and body.
• Increasingly, every cell in my body desires only the very best of nourishment.
• Every day I take more and more of the kind of exercise that is best for my whole body.
• Every day I enjoy exercising more and more!
Self–Talk is brought to you by AEC Family Fitness.
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It’s a Simple Equation with Big Rewards!
3 5 0 0 C a l o r i e s = O n e Po u n d
You have two choices, either eat 3,500 calories less, or exercise off 3,500 calories more.
Why not split the difference?
• 175 less per day = handful of chips or two cookies or one Pepsi.
• 175 burned off per day = 25 minutes on the treadmill or stepper or in the circuit room, or
37 minutes of moderate walking.
You'll lose ONE POUND every 10 days. Doesn't that sound like a lot? That's 36–1/2 pounds per year!
Not fast enough?
• 350 less eaten per day = one piece of cake or one slice of pizza or two slices of cheese and
a big glob of mayonnaise or two Cokes.
• 175 burned off per day = 25 minutes on the treadmill or stepper or in the circuit room, or
37 minutes of moderate walking.
You'll lose ONE POUND every 6–1/2 days. That's 56 pounds per year or 28 pounds in six months.
Not fast enough?
• 350 less eaten per day = one piece of cake or one slice of pizza or two slices of cheese and
a big glob of mayonnaise or two Cokes.
• 350 calories burned off per day = 45 minutes on the treadmill, stepper, or circuit room or
one hour and 10 minutes of moderate walking.
You'll lose ONE POUND EVERY FIVE DAYS. That's 73 pounds per year or 36–1/2 pounds in six months or
18–1/4 pounds in three months.
When you add a little weight work (free weights, machine, or circuit for 20 minutes three times per
week), you'll increase your muscle mass quicker. You may not lose more weight, but you definitely will
lose more fat and lose it faster.
sy or if it’s hard — ask if it’s worth it!
3500 Calories = One Pound is brought to you by AEC Family Fitness.
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The Wonders of Water!
Wa t e r a n d E x e r c i s e
Water is quite possibly the single most important catalyst in losing weight and keeping it
off. In fact, water may be the only true “magic potion” for permanent weight loss.
Studies have shown that a decrease in water intake will cause fat deposits to increase, while an
increase in water intake can actually reduce fat deposits. The reason: the kidneys can’t function
properly without enough water. When they don’t work to capacity, some of their load is dumped onto
the liver. One of the liver’s primary functions is to metabolize stored fat into usable energy. If the liver
has to do some of the kidneys’ work, it can’t operate effectively. So, it metabolizes less fat, and more
fat remains stored in the body. Weight loss stops. The minute your body goes into a dehydration mode
your metabolism starts to drop.
Fluid Retention
Drinking enough water is the best treatment for fluid retention. When the body gets less water, it
perceives this as a threat to survival and begins to hold on to every drop. Water is stored in extra–
cellular spaces (outside the cells). This shows up as swollen feet, legs and hands. Diuretics offer a
temporary solution at best. They force out stored water along with some essential nutrients. Again, the
body perceives a threat and will replace the lost water at the first opportunity. Thus, the condition
quickly returns. The best way to overcome the problem of water retention is give your body what it
needs — plenty of water. Only then will stored water be released. If you have a constant problem with
water retention, excess salt may be to blame. Your body will tolerate sodium only in a certain concentration. Water helps rid the body of waste. During weight loss, the body has a lot more waste to get rid
of — all that metabolized fat must be shed. Again, adequate water helps flush out the waste. Water can
help relieve constipation. When the body gets too little water, it siphons what it needs from internal
sources. The colon is one primary source. Result? Constipation. But when a person drinks enough water,
normal bowel function usually returns. The average person should drink eight 8–ounce glasses every day
— two quarts. The overweight person needs one extra glass for every 25 pounds of excess weight. You’ll
need even more if you exercise vigorously or if the weather is hot and dry.
Drink it cold!
Cold water is absorbed into the system more quickly than warm water. And some evidence suggests that
drinking cold water can actually help burn calories.
Water and Exercise is brought to you by AEC Family Fitness.
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Stop Depression — Get up and get out!
S u r g e o n G e n e r a l ’s R e p o r t o n P h y s i c a l
Activity and Health
Depression and Anxiety
• Epidemiologic research among men and women suggests that physical activity is associated with
reduced symptoms of depression and anxiety.
• Many people, after a single session of physical activity, report improvements in transient moods
such as reduced anxiety, and have temporary reductions in muscular tension.
• Regular physical activity is required to experience this calming effect on an ongoing basis.
• There is evidence that physical activity may protect against the development of depression.
• In a follow-up study of 10,201 Harvard alumni, the risk of depression was 27 percent lower for
men who reported playing three or more hours of sports each week than for men who played
none.
• Generally, those who are physically active have enhanced mood, higher self-esteem, greater
confidence in performing physical tasks, and better cognitive functioning than more sedentary
people.
Depression Facts
• Mental disorders cost $148 billion per year. (National Advisory Mental Health Council 1993)
• The most frequently reported disorders are affective (mood) and anxiety disorders.
• Women report a higher prevalence of mood and anxiety disorders than do men.
• Only one in five people with a disorder during the previous year has received help from a health
service provider.
• More than one out of 10 adults suffers from a depressive disorder in any given year; between
13 and 17 percent suffer from an anxiety disorder.
Surgeon General’s Report Facts: The Surgeon General has determined that lack of physical activity
is detrimental to your health.
Surgeon General’s Report on Physical Activity and Health is brought to you by AEC Family Fitness.
(816) 364-5311

K–JO 105.5 is going for thirds with Pound Plunge!

Transcription

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