Monday, May 7, 2012

Other Food Options

 TWC "Lean in 13"


The "lean in 13" eating plan is designed to reprogram your body to burn fat more efficiently. It should be followed by introduction of a healthy eating program, such as weight watchers, the game on! diet, abs diet, etc.

*YOU ARE ALLOWED ONE CHEAT MEAL PER WEEKEND*
Days 1-3 = BURN DAYS / Day 4 = REFUEL / Days 5-7 = BURN DAYS / Day 8 = REFUEL
Days 9-11 = BURN Days / Day 12 = REFUEL / Day 13 = BURN DAY

Burn Day consists of:
Breakfast: Healthy Meal (Protein/Carb/Fat)
Snack: Protein/Fat (ex. Nuts/Meat)
Lunch: Protein + Vegetables
Snack: Protein/Fat (ex. Nuts/Meat)
Dinner: Protein + Vegetables

ReFuel Day consists of:
Breakfast: Healthy Meal (Protein/Carb/Fat)
Snack: Protein/Fat + Fruit
Lunch: Healthy Meal (Protein/Carb/Fat)
Snack: Protein/Fat + Fruit
Dinner: Healthy Meal (Protein/Carb/Fat)

*It is important that your protein/carb/fat ratio be balanced in your "healthy meals". Remember that 1g. fat has 9 calories and that there is 4 calories in 1g. protein and 1g. carbohydrate. Calculate the total number of calories for your meals and make sure that 45% of your calories come from carbohydrates, 15-20% from fat, and 35-40% from protein. This does take time at first, but you will begin to get a sense for what is properly balanced and it becomes much easier....plus, it is only 2 weeks (and you pretty much only have to do it on re-fuel days)!!


NON – STARCHY VEGETABLES ARE A FREE FOOD, EAT THEM AT ANY MEAL
  • Be prepared with the foods for the plan by grocery shopping and having the food ready to grab.  The eating plan is easy to follow if you take your foods everyday.
  • Check: Did you accidentally let the first half of your day slip by and forget to eat your mid morning snack and following meals? Meal replacement shakes are ok, such as Muscle Milk Light, Lean Body or Syntha 6.  Purchase these at HEB or Smoothie King.
  • Check: Are you drinking half of your bodyweight in fluid oz?  Dehydration can give you a false sense of hunger.

“Lean in 13” will reprogram your body to burn body fat, rather than muscle for energy.  Once your body gets in this mode it will continue well beyond the 13 days as you continue to nourish your body with high quality nutrition.



Sample Meal Plans:
Breakfast options
1) Meal Replacement Shake with water, ice. Fruit is optional  
2) Medium bowl of regular oatmeal with skim milk, 1/4 cup of fruit and raisins 4-5 chopped almonds
3)  Whole grain wheat bread with whole fruit with 3-5 egg whites, 8-10oz Green tea, ginseng tea (optional)    
4) Low Fat, no sugar added yogurt with almonds or nuts and fruit.

Lunch:
1) Meal Replacement Shake.
2) 6oz. Turkey burger, 1 slice of mozzarella lowfat cheese, sliced onion and avocado, small side salad.
3) Grilled chicken salad-6 oz. Grilled chicken, bed of fresh spinach or mixed greens, avocado, lowfat shredded cheese, fruit, olive oil for dressing

Dinner:
1) White Fish with herbs and lime, side of broccoli, 10-12 oz. of green tea.
2) 6 oz. of roasted chicken breast, steamed vegetables, side of carrots and zucchini, water or green tea. 
3) Chicken, Side of salad with vegetables.

Sources of lean protein that you should eat are: Fish: flounder, halibut, mackerel, wild salmon, sardines, calamari, cod, tuna, and mahi mahi, shellfish: clams, lobster, oysters, and crab. Poultry: skinless chicken, extra-lean ground turkey and turkey breast. Meats: flank steak, lean ground beef, lean ham, venison, lean pork loin, and filet mignon.. Dairy: eggbeater, egg substitute, egg whites, skim milk (recommend soy), low-fat cheese and fat-free cottage cheese. Others: tofu and nuts.

Sources of good carbs are: Fruits: apples, cantaloupe, grapefruit, red grapes, kiwifruit, strawberries, watermelon, pomegranates, blueberries, mangoes, plums, raspberries, and papaya. Vegetables: romaine lettuce, spinach, asparagus, broccoli, brussel sprouts, cucumber, beets, yams, sweet potatoes, bell peppers, eggplant, cauliflower, mushrooms, soybeans, carrots, onions, and celery. Others: Breads include whole wheat, rye, sourdough, and pumpernickel. Old fashioned oatmeal or bran cereals are a great way to start the day. Brown rice, whole-wheat tortillas, whole wheat pasta, and most legumes are excellent choices for carbohydrates.

Sources of good fats: Avocadoes, fish, pumpkin seeds, sunflower seeds, almonds, nuts, cashews, macadamias, pecans, soy nuts, canola oil, Fish oil capsules, flaxseed oil, I Can’t Believe It’s Not Butter spray, extra virgin olive oil, and Enova oil. 

10 Day Cleanse

 this cleanse is designed to flush toxins out of your body and rid you of those unhealthy cravings! it can be followed by introducing a healthy eating plan (game on! diet, weight watchers, abs diet, etc.) or followed by the "lean in 13" eating plan.

What you CAN'T have:
No Caffeine (coffee, energy drinks, Excedrin)
-You may have SPARK (Advocare) as an energy drink or green tea (just one )
No Artificial sweeteners (splenda, sweet n low, equal)
No Processed Foods (bread, snack bars, cereals, instant oatmeals)
No Dairy (milk, yogurt, cheese)
No red meat
No seasonings - you may use natural herbs such as basil, rosemary, etc (anything you could grow yourself)
NO ALCOHOL (C'mon folks, it's only 10 days!)

What you CAN have:
You may have Sweet Potatoes (try mashed-delicious; no butter!), Whole Oats (cooked), Brown Rice,Black Beans (natural-no sodium), corn (natural)
-Do not eat these at night
You may have Chicken, Fish & Eggs (preferably egg whites)
You may have 100% Natural Peanut Butter, Almond Butter, Cashew Butter
You may have Olive Oil, Avocado, Nuts (Raw Almonds, Cashews, Peanuts)
-limit yourself to 1/4c of nuts or 2Tbsp of nut butter per day

What you MUST have:
You must have 10 servings of Fruit AND 10 servings of vegetables per day
-A serving is 1/2 cup raw,1 cup cooked (no fruit after 5pm!)
You must drink at least 1/2 of your bodyweight in fluid oz each day (if you weigh 200 pounds, you should drink AT LEAST 100oz of water per day)

"One half of knowing what you want is knowing what you must give up before you get it"' -Sidney Howard



SAMPLE MEAL PLAN:

Breakfast
Veggie Omelet (make w/egg whites and veggies)
1/2 cup cooked oatmeal w/berries

Snack
1/4 cup almonds
Apple and 1 cup of carrots

Lunch
6-8 oz grilled chicken breast
1 mashed sweet potato
1 cup steamed broccoli
1 serving asparagus

Snack
1/4 cup cashews
Banana and celery

Dinner
6-8 oz Salmon
3 grilled bell peppers (yellow, red, orange)
1 grilled sliced zucchini
1 grilled sliced yellow squash

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