The Secrets to Transforming Your Body Shape and Losing Weight
|
|
- Harvey McKenzie
- 5 years ago
- Views:
Transcription
1 The Secrets to Transforming Your Body Shape and Losing Weight Discover why your hormone levels are causing you to struggle with your weight and body shape, despite having tried many diets and exercise programmes in the past.
2 Limits to Liability/Disclaimer of Warranty The information contained in this guide is provided for information purposes only. It is not intended to address readers particular circumstances and requirements. If expert guidance is required, the services of a competent professional person should be sought. The author hereby disclaims any personal or professional loss or liability caused, or alleged to be caused, directly, or indirectly by the use of information presented in this guide. Nicola Carless Nicolacarless@aol.com Tel:
3 Nicola Carless Whether you ve tried to lose weight in the past or it s only just become a priority, one thing is for sure choosing the right plan is crucial to your success. However, with so many different diets and lots of conflicting information out there, it can be hard to make the right decision. Should you eat low-fat foods or non-fat foods, is it sugar-free or is it the latest supplement that guarantees to melt the fat? It is situations like these that have prompted me to write this guide. My name is Nicola Carless and I m a qualified Fitness Professional specialising in weight loss and body transformation results. I am passionate about helping people just like you understand how they can get their body to work with them rather than against them. What I believe is over the years what we ve eaten and how we ve lived our lives, has led to us knocking our hormones out of balance. If you have eaten lots of carbohydrates and sugars then this is likely to have an effect on your insulin levels (you only have to look at the increase of Diabetes in the UK for evidence of this happening more and more). If you ve had a lot of stress in your life, then your stress hormone Cortisol and your Insulin levels may well be out of balance. This is likely to cause you to struggle to lose weight or change your shape in specific areas, especially around the abdominal region for example. What happens is our body becomes better at storing fat rather than burning it and storing it in the areas we don t want it to. You see, the way you live your life is having an effect on your hormones right now, couple that with the natural ageing process (regardless of your age right now) and you have a negative balance of levels within the body. Now I appreciate there are some things going on in people s lives which cannot be changed (at least not straight away) but what if you could control the hormone levels by the types of foods and the way you eat them? What if you could control them so you are able to shed that stubborn weight from around your waist, your hips or your upper back? What if you did all of this and your sleep patterns
4 improved and you woke up actually feeling refreshed with enough energy to get you through the day? That has got to be a better way of living hasn t it? You see getting your hormones back into balance is not just about losing weight (this is guaranteed to happen as part of the process), it s also about getting your body back in shape and improving your quality of life so you can deal with any challenges that come your way. Rather than having whatever is going on in your life determine how much you weigh or how out of shape your body looks. By ordering this guide you have already taken your first step towards getting your hormones back in balance and transforming your body shape and weight, as well as improving your quality of sleep and energy levels. So please take some time to read this guide all the way through as you start to uncover the secrets to taking control of your hormones, your body shape and improving your life. Nicola Carless
5 What exactly are hormones? Hormones are the body s chemical messengers. They relay information (such as light, stress, danger and food) from the outside world to cells inside the body. Without these chemical messengers your body would not know how to respond and act to these outside influences. They control everything from the rate at which your body grows, your moods, through to controlling your blood sugar levels and how hungry you feel. Looking at your hormone levels rather than just focusing on the number of calories you are eating each day is crucial when it comes to helping you change your body shape and weight loss. You see, hormones are the messengers that control the rate at which you burn calories throughout the day. The types of foods you eat will impact how and when hormones are released and how individual hormones work with each other. Your lifestyle (in particular the food you eat, stress and physical activity levels) will affect the levels of hormones in the body and the messages they send to various parts of the body. If over a period of time your hormone levels become unbalanced and stay unbalanced, they will lose their potency. Basically your body stops listening to their messages even though they are still being released. Signs of your hormones being out of balance include: Struggling to lose weight from certain parts of the body, despite it coming off from other areas (most commonly being from around the waistline). Finding it harder to tone up, look leaner and gain more muscle tissue and instead your skin feels looser and saggy. Having difficulty with sleeping; either can t get to sleep, wake up frequently or when you do sleep you wake up feeling tired still. Struggling with energy levels throughout the day, particularly during mid-afternoon and feeling like you need something sweet or sugary to eat to give you a boost. Finding that your moods seem to be more up and down than before and your ability to concentrate or focus is more of a challenge. When hormones are out of balance they affect people in different ways and that goes for men too, it s not just women of a certain age who struggle (although imbalances are more common). It doesn t matter whether you are young or old, male or female, the way you live your life will have an effect on
6 your hormone levels. If you are struggling with body shape, weight, muscle tone, sleep or moods then there is a very good chance you are out of balance somewhere. So let me explain more about some key hormones and how they affect you. The Roles of Key Hormones and How They Affect Your Efforts to Get in Shape Adrenaline - This hormone is released from the Adrenal Glands and controls a number of actions within the body. Key actions of adrenaline include increasing your heart rate, increasing blood pressure and altering the way you burn calories. When Adrenaline is released in the presence of unbalanced ratios of other hormones it can lead to you storing more fat rather than burning it off. Cortisol- This hormone is also released from the Adrenal Glands. The effects caused by Cortisol include controlling your blood sugar levels and again the rate at which you burn calories. If we can prevent Cortisol being released in the presence of other unbalanced hormones we can encourage the body to use its fat stores. When Cortisol is released in the presence of high insulin, low testosterone and low human growth hormone, it causes the body to hold on to fat and use protein (muscles) as its main energy source. Insulin - This hormone is released from the Pancreas. It s a hormone essential for us to live and has many effects on the whole body, mainly in controlling how the body uses carbohydrate and fat found in food. Insulin allows cells in the muscles, liver and fat to take up glucose that has been absorbed into the bloodstream from food. In addition, Insulin has several other effects such as stopping the breakdown of fat. This is where Insulin gets its name as a storing and locking hormone. Unbalanced Insulin hormones within the body will affect how other hormones react and therefore the messages they will send. The more starches and sugars you eat, the more this hormone is released. Glucagon - This hormone is also released from the Pancreas. Glucagon is Insulin s opposite, it helps to increase glucose levels in the blood and it stimulates the breakdown of fat. It also works in the liver to help regulate sugar and fat usage. The Insulin and Glucagon ratio is a major factor as to whether you burn or store fat. Ghrelin - This is released by the Stomach and is termed the hunger hormone as it stimulates appetite, increases food intake and promotes fat storage. As this hormone level rises, a hunger and craving message is sent to the brain. It is difficult to overcome this message with will power alone. You can, however, use certain types of foods and exercise to help control the effects of this hormone and blunt its message. Leptin - This hormone is released by fat cells and its role is to decrease our appetite and tell us when we are full. It is also one of the hormones that controls the thyroid gland to stabilise your metabolism and burn fat for energy. Now in theory you would think the more fat cells someone has, the more Leptin is released which should mean the less hungry someone becomes. Wrong, this hormone is one which is thought to lose its potency and therefore the message you are full is ignored.
7 Testosterone and Human Growth Hormone - These hormones are often referred to as the building and burning hormones. They are responsible for sending signals so the body becomes lean and muscular by working with cortisol and adrenaline to use fat as energy rather than storing it. Oestrogen Raised levels of this hormone can stop or slow down the release of fat from the cells to be used for energy. This hormone affects both men and women and when out of balance will cause fat to be stored more around the chest area, thighs and bottom. Ok so are you starting to get the bigger picture? Are you beginning to realise, there is a little bit more to it than just looking at the number of calories you eat. Now let s look at how you can find out what is happening with you. Hi Nicki, I would like to thank you for helping me with my health and fitness. I have just had my diabetic results back from my recent blood tests and I have managed to lose 44 pounds through diet and exercise. My doctor is pleased with the recent results and because my blood glucose readings have dropped from a long term average of 5.3 to 4.0 mmol's I am now not injecting myself with insulin. I enjoy your classes, variety of exercise schedules and the friendly and fun atmosphere. Paul Ainge REVIVE Fitcamp client and Member at The Studio
8 How to find out which hormones could be out of balance for you Firstly, we need to explore what might be going on for you in terms of how and why your body is storing fat rather than burning fat. Please note the following is just general guidance and as you and I have yet to speak, at this stage it is in no way conclusive. In order for me to give you specific guidance I would need to take you through a hormone screening process and ask you some specific questions (more about this later). So, have a read of the following three scenarios, then choose the one which is the best fit for you. It may not be 100% match to what s going on for you right now, just go with the nearest description. Scenario 1 is this what s going on for you right now? You become tired and sluggish soon after eating starchy carbohydrates such as bread, rice or pasta. Eating protein such as chicken, fish, steak or eggs gives you lots of energy and you could happily go for most of the day without eating again. You may have difficulty falling asleep at night and once asleep you sleep well, yet still find it hard to wake up in the morning. You carry weight all over your body rather than it being in once place. Scenario 2 is this what s going on for you right now? You tend to hold weight around your middle rather than it being held all over your body and your skin tends to feel loose and saggy in places. You find it hard to sit still and are always on the move running on nervous energy. Carbohydrates, such as bread, potatoes or pasta give you lots of energy and you could happily go for the rest of the day without eating anything else. Eating protein such as chicken, fish, steak or eggs makes you feel full and sluggish. You have difficulty staying asleep and you wake up a few times during the night or you may sleep very lightly. Scenario 3 is this what s going on for you right now? Eating carbohydrates (bread, rice, potatoes or pasta) or protein (chicken, fish, steak or eggs) leaves you feeling the same regardless of whether that s full of energy, tired and lethargic or feeling somewhere in the middle. You feel the same no matter what food you eat. You sleep soundly at night and more often than not you wake up feeling refreshed and full of energy.
9 However, previous weight loss attempts, (for example following a calorie counting diet) have worked well but once you stop following the diet the weight you lost (plus extra pounds) very quickly come back on. Scenario 1 - what this could mean for you Your answers have suggested the hormones which have become unbalanced within your body are causing you to use sugar which is stored in your body for energy instead of your fat stores. Scenario 2 - what this could mean for you Your answers have suggested the hormones which have become unbalanced within your body are causing you to use protein which is stored in your body for energy instead of your fat stores. Scenario 3 - what this could mean for you Your answers have suggested the hormones which have become unbalanced within your body are causing you to use both sugar and protein that is stored in your body for energy instead of your fat stores. So what now? In order for you to start changing your body shape and losing weight, you need to correct the imbalance of these hormones and create a fat burning environment within the body. To do this we need to look at certain foods and the effect they have on your body. The first thing to do (regardless of which scenario is the best match) is to avoid all white starchy carbohydrates such as white bread, white rice, white pasta etc. These types of foods are linked with weight gain and higher levels of body fat and hence why I m advising you to avoid them altogether. Then, when you do eat other types of starchy carbohydrates (e.g. wholemeal bread, wholemeal rice or pasta etc.) you will need to limit the amount you eat per meal. The actual amount varies from Scenario to Scenario. For example, if Scenario 1 is your match, then you will need to limit starchy carbohydrates to approximately 5 bite equivalents per meal, Scenario 2 to 10 bite equivalents and Scenario 3 to 8 bite equivalents. One bite is the same as one spoonful or forkful of each food (this is about controlling the amount of foods you eat rather than just looking at the calorie content). There will be certain fruits which you can eat in unlimited amounts but others such as Bananas that will need to be counted as Starchy Carbohydrates and therefore will need to be counted within your bite equivalents. This may seem a little strange as fruits are healthy food choices, but they do contain sugar albeit natural sources of sugar. The amount that is released will affect the way your hormones respond and for now we are trying to get these back in balance. Avoid all fizzy drinks, even the diet options (1-2 small glasses of cordial drinks can be consumed per day instead). Aim to drink 6-8 medium size glass or litres of water per day. Limit tea and
10 coffee to 2 cups per day and if you usually have sugars reduce this over time but do not add sweeteners in their place. If sweetness is required try adding some honey or cinnamon instead. Remember this way of eating and drinking is not about calorie intake, it is about changing the types of food/drink to affect the way in which hormones are released. So you cannot compare this to any calorie controlled diet you may have tried in the past; that would be like comparing apples to pears. Take a look below for some general guidance for you to consider in terms of food choices and what to avoid, limit and eat plenty of: Examples of foods to stay away from: Biscuits Crisps Chocolate Readymade meals Fizzy drinks including diet fizzy drinks Cordial drinks (1-2 max per day) White bread/pasta/rice/potatoes Jams and chocolate spreads Adding extra sugar to drinks or food Examples of foods to be limited (as per your bite/spoonful/forkful equivalents): Wholemeal bread/pasta/rice Sweet potatoes Dairy - milk/yogurt/cheese Peanut butter Butternut squash 75% or more cocoa chocolate Honey to sweeten drinks or food Alcohol (limit to 2 glasses a week) Examples of foods to ensure you eat: Vegetables (unlimited amounts) Fruits* Protein (Lean meats & fish) Nuts/seeds Seafood Eggs Quinoa Water * Depending on which hormones are affected, some fruits will need to be limited and counted within your bite allowance, Bananas being one of them. Hi Nicki, After class on Thursday, when you and Alison both said I was looking slimmer, I realised I should have said thank you to you because it was the Revive programme that put me on the right road. It really helped me to change the way I eat and although I occasionally fall off the wagon I know what to do to keep the pounds off. You have helped so many ladies in Bromsgrove to feel better about themselves I think you should get an OBE! So a big thank you from me! See you at class. Di Pye Revive 21 Day Detox Client and Member at The Studio
11 Here are a couple of examples of the meal and snack choices I give to those whom I work with. Scenario 1 Meal Planner Breakfast Snack 1 Lunch Snack 2 Dinner Scrambled egg with tomatoes, mushroom, spinach, onion (choose any veg you like) Handful of nuts and piece of fruit Chicken, turkey or tuna salad (lettuce, tomatoes, avocado, cucumber etc.) with vinegar based 2 squares of dark chocolate or wholemeal rice cake with peanut butter Roasted sweet potato with the skin on (remember your bites) with chicken or salmon and vegetables Scenario 2 Meal Planner Breakfast Snack 1 Lunch Snack 2 Dinner Wholemeal toast with peanut butter (remember your bites) Handful of nuts and piece of fruit Homemade vegetable and chicken soup 2 squares of dark chocolate Chicken stir fry with bean shoots and wholegrain rice (remember your bites) Scenario 3 Meal Planner Breakfast Snack 1 Lunch Snack 2 Dinner Porridge oats with milk and mixed fruit (remember your bites) Wholemeal rice cake and peanut butter Baked sweet potato (remember your bites) with 2 tablespoons of grated cheese and baked beans 2 squares of dark chocolate and/or fruit Chicken fajita and vegetables with wholemeal wraps (remember your bites)
12 In Summary.. I hope this guide gives you food for thought (pardon the pun) and explains why it may be more helpful for you to take a look at what is happening on the inside (in terms of hormone levels). If you ve tried diets before or counting calories and still you re not happy with the results then maybe it s time for something a little different. In order to get different results, you have to do things differently, right? At the very least you are now better informed about how the balance of hormones could be affecting your shape and weight. Simply look at the three different scenarios and choose the one which best describes you right now. Then look at the tips I have given you on the foods to avoid and your bite (spoonful/forkful) allowance per meal. It s got to be worth a try don t you think? How I can help you take control of your hormones and transform your body shape Now you re armed with an understanding of how and why hormones play such an important role, there is only one thing standing between you and achieving outstanding results putting it into action. I have developed REVIVE Ultimate Weight Loss Programme which are focused on helping you breakthrough your body transformation and weight loss challenges. They all start by asking you a series of questions to find out which hormones are out of balance for you. From here I will send you your unique eating plan to follow and depending upon which level of programme you choose you will also receive a personalised workout plan as well as regular contact with me to keep you on track and getting results. Want to know more? Why not book your own FREE Hormone Screening Call with me, here s how it works: Firstly, I will ask you some questions about how you feel after eating certain foods, your sleep patterns and where you tend to hold your weight more. Secondly, I will tell you what your answers mean in terms of what could be out of balance for you right now and why you are struggling to get the results you want. Then, if it s appropriate I will share with you the different ways I help people to get results so you can explore whether any of them could work for you too. To book your FREE Hormone Screening Call and I will get back to you with available days/times for you to choose from. Here s to you taking control of your hormones and achieving great results! Nicola Carless Tel:
Create your own diet Healthy eating with the Wheel of Five
Create your own diet Healthy eating with the Wheel of Five Go your own way with the Wheel of Five Your body is with you for life, so you should take proper care of it. But how? Following the Wheel of Five
More informationProtein. Include protein at every meal to ensure a continuous supply of the amino acid tryptophan to the brain as this can influence your mood.
Regular meals Maintaining blood sugar levels helps to maintain a good mood throughout the day. Make sure you eat at least three meals each day. Missing meals can cause mood swings, irritability and fatigue.
More information10 Lean Habits for weight loss
10 Lean Habits for weight loss 10 LEAN HABITS Trying to lose weight doesn t have to mean a complete diet overhaul. It doesn t have to take over your life, it is achievable and it can be sustainable. Making
More informationUlster Council GAA. Health Booklet. Name: Class: School: supported by
Ulster Council GAA Health Booklet Name: Class: School: supported by The Food Pyramid 5 a Day Fruit & Vegetables Drink Plenty of Water HEALTH PROMOTION UNIT DEPARTMENT OF HEALTH AND CHILDREN What counts
More informationInformation Sheet. Diabetes. Accessible information about diabetes for adults with Learning Disabilities
Information Sheet Diabetes Accessible information about diabetes for adults with Learning Disabilities It is important to: Eat a healthy diet Keep active Take your medication Breakfast Cereals with bran,
More informationYOUR 21 DAY SUMMER HOLIDAY BOOST ' By Ryan & Elly Hodgson HODGSONHEALTH.COM
YOUR 21 DAY 3 SUMMER HOLIDAY BOOST ' By Ryan & Elly Hodgson No portion of this book may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy,
More informationSlim & Save Re-feed Programme
Slim & Save Re-feed Programme Before you start your re-feed plan its important to be aware of the way a ketogenic diet works in respect of weight loss and weight gain and the part glycogen plays in this
More informationCONTENTS Importance of sports nutrition The basics of sports nutrition Breakfast Lunch Dinner Snacks Fluids Eating before exercise
NUTRITION CONTENTS 1. Importance of sports nutrition 2. The basics of sports nutrition 3. Breakfast 4. Lunch 5. Dinner 6. Snacks 7. Fluids 8. Eating before exercise 9. Preparation for competition/training
More informationTOP TEN NUTRITION TIPS
TOP TEN NUTRITION TIPS www.thefitnessexperts.co.uk Medical Disclaimer The material provided within this book is for information purposes only and in no way supersedes any prior advice given by a medical
More informationHere is your Well Hub Nutrition. Training Guide
Here is your A simple handout of tips and tricks to assist you in reaching your fitness goals. Good nutrition will fast track you to your goal, as well as keep you fit and healthy for the rest of your
More informationYOUR GUIDE TO HORMONES
---ultimate body--- Transformation YOUR GUIDE TO HORMONES Your guide to Hormones ---ultimate body--- Transformation Understanding how hormones work and how our lifestyle choices affect our hormone levels
More informationNutrition for sport and exercise. Our Bupa nurses have put together these simple tips to help you eat well for sport and exercise.
Nutrition for sport and exercise Our Bupa nurses have put together these simple tips to help you eat well for sport and exercise. Whether you re doing a casual workout or training for a major sporting
More informationWeight loss guide. Dietetics Service
Weight loss guide Dietetics Service Contents Section 1 - thinking about losing weight? Section 2 - Carbohydrate Section 3 - Fruit and vegetables Section 4 - Protein & Dairy Section 5 - Fatty foods Section
More informationEating Well for Wound Healing
Eating Well for Wound Healing 2 Introduction The aim of this leaflet is to help you to have the correct diet to enable your wound to heal. What you eat plays an important role in: Looking after your skin
More informationMuscle/Strength Gain Nutrition Overview
Muscle/Strength Gain Nutrition Overview Disclaimer: It is important that you understand that this guide is only advice. It should not be substituted for medical advice. It is not intended for pregnant
More informationWhat Should I Eat to Help my Pressure Sore or Wound Heal?
What Should I Eat to Help my Pressure Sore or Wound Heal? Information for Patients i UHL Nutrition and Dietetic Service UHL Tissue Viability Team Introduction If you have a pressure sore or a large wound
More informationFUEL UP OR FALL DOWN: PUT UP A GOOD FIGHT WITH YOUR DIET.
At the end of last year, a handful of instructors and students attended a fantastic nutritional seminar and training session at The Strength Lab, led by CrossFit instructor and gym owner Huw Davis. Huw
More informationIntroduction Causes Of Out Of Control Hunger...3. Dehydration...3. Hyperthyroidism...4. Your Hormones Are off...4. You Skip Meals...
Table of Contents Introduction...2 10 Causes Of Out Of Control Hunger...3 Dehydration...3 Hyperthyroidism...4 Your Hormones Are off...4 You Skip Meals...4 You re Not Sleeping...5 You Rush Through Meals...5
More informationHealthy Eating. Eating healthily is about eating the right amount of food for your energy needs. Based on the eatwell plate, you should try to eat:
Healthy Eating The eatwell plate shows the different types of food we need to eat and in what proportions to have a wellbalanced and healthy diet. It's a good idea to try to get this balance right every
More informationPrepare to Perform Nutrition
Prepare to Perform Nutrition Power yourself to Perform Power to Perform is all about what students are eating and how we can use food to enhance their performance, concentration and energy. Exams are like
More informationThe Lean Team Flexi Food Based Weight loss Plan for Type 2 Diabetes Remission.
The Lean Team Flexi Food Based Weight loss Plan for Type 2 Diabetes Remission. This short guide provides information for people who would like to lose substantial amounts of weight and achieve remission
More informationGrant High School Dance Team. Nutrition Plan
Grant High School Dance Team Nutrition Plan I. General Tips 1. Proper Nutrition is Important The right balance of calorie intake is an important part of a good dance diet. Stay away from calorie dense
More informationAn easy guide for finding the right balance for you
An easy guide for finding the right balance for you Getting portion size right for you We re all individuals with different needs. But, for healthy adults the types of different food and drinks we need
More informationNUTRITION E- Book. Guru Mann CERTIFIED Nutritionist. San Francisco California, UNITED STATES
NUTRITION E- Book San Francisco California, UNITED STATES OVERVIEW Thyroid hormones help control your growth, repair and metabolism. As a result, people who suffer from hypothyroidism may experience tiredness,
More informationReinforce healthy habits
Breakfast everyday! Eat your fruits and veggies/ CHOOSE meals with carbohydrates, proteins, and fats Always HYDRATE Reinforce healthy habits The Game Plan Schedule meal planning and nutrient timing to
More informationNational Hospital for Neurology and Neurosurgery. Healthy eating after a spinal cord injury Department of Nutrition and Dietetics
National Hospital for Neurology and Neurosurgery Healthy eating after a spinal cord injury Department of Nutrition and Dietetics If you would like this document in another language or format, or require
More informationFOCUS ON CONTROLLING WHAT YOU CAN CONTROL AND ACCEPTING WHAT YOU CANNOT CONTROL.
Nutrition Guide Disclaimer: Please discuss with your physician or healthcare provider before starting this program. The information provided does not intend to replace the advice of a medical professional.
More informationStian Weideman. The 7-Day Fat Loss Kickstart Plan! Kickstart YOUR Fat Loss in Only. 7 Days! 1
Stian Weideman Kickstart YOUR Fat Loss in Only 7 Days! www.sportcon.co.za www.sportcon.co.za 1 This 7-Day Plan was created to kickstart your body into a Fat Burning machine! I have tried numerous so-called
More informationA healthy cholesterol. for a happy heart
cholesterol A healthy cholesterol for a happy heart cholesterol A healthy cholesterol for a happy heart You probably already know that cholesterol has something to do with heart disease. But like many
More informationUse Your TenaZ Meal. If you battle and skip meals, then Simply replace breakfast & dinner. Take Day Supplements
Live the TenaZ Way Take Day supplements 15min before Breakfast with a glass of water. Good Morning, Your Fat Attack & Zero Crave. Water Calculator: Weight /10 = glasses per day. Don t drink any liquid
More informationEating Healthy To Be Healthy
Just A Reminder what is healthy food? Healthy Eating Healthy To Be Healthy Fruit Vegetables Fish & Meat Eggs, Cheese & Milk Unhealthy Food Chocolate Crisps chips Cake Sweets A Guide To Healthy Eating Being
More informationBasics: Our nutrition is made up of Carbohydrates, Proteins, Fat, Water, Vitamins and Minerals.
NUTRITION Basics: Our nutrition is made up of Carbohydrates, Proteins, Fat, Water, Vitamins and Minerals. Carbohydrates: In the stomach, all carbohydrates get broken down into single sugar molecules, however
More informationThe Lean Team Flexi Food Based Weight loss Plan for Type 2 Diabetes Remission.
The Lean Team Flexi Food Based Weight loss Plan for Type 2 Diabetes Remission. This short guide provides information for people who would like to lose substantial amounts of weight and achieve remission
More informationDiabetes Management: Meals and More
Diabetes Management: Meals and More Welcome! This webinar will begin shortly. KP Nutrition Services (303) 614-1070 How Does Your Lifestyle Affect Blood Sugar? The following can affect your blood sugar
More informationSmall. c h a n g e s big. benefits
Small c h a n g e s big benefits Did you know that 3 in 5 adults in Northern Ireland weigh too much? Being overweight increases the risk of health problems, including heart disease, some cancers, diabetes
More informationWhat to do when you have Type 2 diabetes. An easy read guide
What to do when you have Type 2 diabetes An easy read guide What is diabetes?? Sometimes your body does not make enough insulin. Sometimes your body can t use insulin properly. Insulin helps you to use
More informationDiet and reactive hypoglycaemia
Diet and reactive hypoglycaemia Nutrition and Dietetics Patient Information Leaflet Introduction This leaflet is for people who have a condition called reactive hypoglycaemia. It gives information on what
More informationOver the next 28 days, commit to making your health a priority. Follow the plan and you will see the results you are looking for!
Kick Off Packet! Written by: Nicole Aucoin MS, RD Owner, Healthy Steps Nutrition Registered/Licensed Dietitian Certified Health Coach CrossFit Level 1 Trainer Over the next 28 days, commit to making your
More informationCarbohydrate Counting
Carbohydrate Counting What is carbohydrate counting? All the food you eat is made up of carbohydrate, protein and fat or a mixture of these. The part that makes the biggest difference to you blood glucose
More informationHow to Lose a. Have you tried losing weight the easy way? Take a look inside to find out how.
How to Lose a Pound-a-week Have you tried losing weight the easy way? Take a look inside to find out how. Our aim is to help you reach a healthy weight, through healthy eating and increased physical activity.
More informationWhat your day will look like:
Guidelines for starting your Nutrition Program First, always remember that I am available to you 24/7 for any questions you may have about what foods to eat or avoid, how to make something, when to eat,
More informationA Fact Sheet for Parents and Carers Healthy Eating for Diabetes
A Fact Sheet for Parents and Carers Healthy Eating for Diabetes Healthy eating is important for children of all ages, including those living with diabetes. Children and teenagers with diabetes have the
More informationInformation Sheet. Food and Mood. Accessible information about food and mood for adults with mental health problems
Information Sheet Food and Mood Accessible information about food and mood for adults with mental health problems ? Introduction Over the years our relationship with food has become more complicated as
More information10 in 10. Created by Katie Carone
10 in 10 Created by Katie Carone The 10 in 10 Challenge is a goal to start 2010 with healthy living. 10 Weeks 10 Goals 10 Pounds (optional) Try to incorporate ALL of the following goals into the next 10
More informationAre YOU Ready to Perform to Your Optimal Levels?
Are YOU Ready to Perform to Your Optimal Levels? 1. Have you had 8 Hours Quality Sleep Last night? Are you resting like a Footballer? 2. Have you taken in 500ml of Water upon waking up? Are you thinking
More informationDietary information for people with polycystic kidney disease. Information for patients Sheffield Dietetics
Dietary information for people with polycystic kidney disease Information for patients Sheffield Dietetics Introduction What is Polycystic Kidney Disease (PKD)? PKD is a genetic disorder where your body
More information1. How many calories do I need to eat if I want to maintain my current weight? Example for a 200 pound athlete who practices for 3 hours per day:
Nutrition Questions: 1. How many calories do I need to eat if I want to maintain my current weight? Step 1 Calculate your basal metabolic rate (BMR), the minimal number of calories your body needs just
More informationFood Portions. Patient Education Section 9 Page 1 Diabetes Care Center. For carbohydrate counting
Patient Education Section 9 Page 1 For carbohydrate counting This handout answers the following questions: What s the difference between a portion and a serving? How do I know how big my portions are?
More informationI ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body.
Introduction I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body. You can do the most intense workouts ever created, but if you
More informationMetabolic Typing Test
Metabolic Typing Test Adapted from The Metabolic Typing Diet (Wolcott and Fahey 2000, 135), this simple test is the most basic way to determine your metabolic type. Circle the letter of the phrase that
More informationFITTEAM 5. Overview. Keys to Success
Overview The is an approximately 1,200-calorie-a-day eating plan that incorporates our energy and fat loss beverage FITTEAM FIT. This 5-day program designed to provide you a jumpstart toward reaching your
More informationContents. Chapter 1: What Is a Good Diet? Chapter 2: What Does a Good Meal Look Like? Chapter 3: Take It Slow... 10
Disclaimer You should consult your physician prior to starting this program particularly if you have any medical condition or injury that could prevent you from following this program. This program is
More informationCarbohydrates and diabetes. Information for patients Sheffield Dietetics
Carbohydrates and diabetes Information for patients Sheffield Dietetics There are many things that can affect your blood glucose levels. These include what you eat, activity, stress, illness, alcohol and
More informationWeight Loss, Healthy Eating and Energy Balance
Weight Loss, Healthy Eating and Energy Balance Diet and weight loss is an area that everyone has an opinion on. Every person is different and like exercise one diet does not fit everyone. The following
More informationPower Hour (Nutrition 101) User Guide
Power Hour (Nutrition 101) User Guide Time: 60 minutes with client (One Time Consult) Your goals with client: ü Determine their baseline and strategic behavior modification strategies need to be put into
More informationUniversity Hospitals of Leicester NHS Trust. Carbohydrates. A guide to carbohydrate containing foods for people with diabetes
University Hospitals of Leicester NHS Trust Carbohydrates A guide to carbohydrate containing foods for people with diabetes A Healthy Diet This information is designed to help you to understand how carbohydrates
More informationWEIGHT GAIN. This module provides information about weight gain for people with schizophrenia. SERIES: HEALTH MATTERS
SERIES: HEALTH MATTERS WEIGHT GAIN This module provides information about weight gain for people with schizophrenia. IT IS VERY EASY TO GAIN WEIGHT if you eat more than your body needs, if you have a medical
More informationThe eatwell plate is based on the Government s Eight Guidelines for a Healthy Diet, which are:
The eatwell plate The eatwell plate is a pictorial food guide showing the proportion and types of foods that are needed to make up a healthy balanced diet. The plate has been produced by the Food Standards
More informationPost workout: Race Day. Low fat mile, bagel, yogurt, something familiar, avoid fatty foods.
Post workout: Chocolate Milk, Bananas, Protein Bars/Shake, Fruit Popsicles, Granola/Cereal Bars, Fruits, Trail Mix, Peanut butter and jelly sandwich, Electrolytes Race Day Pre-Race Dinner: You should eat
More informationMy Diabetic Meal Plan during Pregnancy
My Diabetic Meal Plan during Pregnancy When you have diabetes and are pregnant, you need to eat small meals and s throughout the day to help control your blood sugar. This also helps you get in enough
More informationNUTRITION FOR TENNIS PLAYERS
NUTRITION FOR TENNIS PLAYERS Getting your diet right as a tennis player can be a tricky balancing act. Not only do you have to fuel yourself for a match that could last for an hour to three (or more!),
More informationDumping Syndrome. Information for patients Sheffield Dietetics
Dumping Syndrome Information for patients Sheffield Dietetics page 2 of 8 What is dumping syndrome? Dumping syndrome is a group of symptoms that may result from having part of or all of your stomach removed,
More informationSample. Daily Macros. Carbs: 53g - 199g Protein: 77g - 199g Fats: 53g - 88g. Daily Calories. 1588Kcal
To your right you ll find your daily macros, try to stick as close to these as you can. Daily Macros are your daily calories broken down into three main categories. These being Carbs, Protein, Fats. Daily
More informationLesson 1: Getting the Most Nutrition From Your Food. Lesson Highlights. Getting Started: Objective
Lesson 1: Getting the Most Nutrition From Your Food Lesson Highlights Objective Students will: Review the content of MyPyramid for Kids, identifying food groups and important nutrition messages relating
More information7 Day Fat Loss Formula How to drop those stubborn pounds this week
7 Day Fat Loss Formula How to drop those stubborn pounds this week Dear Friend, I m really excited that you decided to join my revolutionary 7 day Fat loss Formula where i show you how to detox and cleanse
More informationBowel Problems and Radiation Therapy
Bowel Problems and Radiation Therapy (The following information is based on the general experiences of many prostate cancer patients. Your experience may be different.) 1 Table of Contents What Will I
More informationThe Strong Kitchen Goal Setting Guide
The Strong Kitchen Goal Setting Guide By Lucas Serwinski C.S.C.S, PN Certified We know nutrition can be confusing. There is so much information, conflicting advice and suggested diets that just choosing
More informationDiet Isn t Working? Your Slow Metabolism May Be to Blame
Diet Isn t Working? Your Slow Metabolism May Be to Blame Do you ever feel like you re doing everything right eating nutritious foods, exercising regularly but you re still not losing weight? Or worse,
More informationNUTRITION GUIDELINES 2.0
NUTRITION GUIDELINES 2.0 A GUIDE TO DIET CORRECTION BY DAN FITTS Intro. The thing with nutrition it is very easy to do the things I m going to suggest. It is also very easy not to do them. Which is why
More informationDiet & Diabetes. Cassie Ricchiuti Diabetes Dietitian. Lives In Our Communities. Improving
Diet & Diabetes Cassie Ricchiuti Diabetes Dietitian Improving www.shropscommunityhealth.nhs.uk Lives In Our Communities www.shropscommunityhealth.nhs.uk Dietary management of diabetes Type 1 Consistent
More informationeat well, live well: EATING WELL FOR YOUR HEALTH
eat well, live well: EATING WELL FOR YOUR HEALTH It may seem like information on diet changes daily, BUT THERE IS ACTUALLY A LOT WE KNOW ABOUT HOW TO EAT WELL. Eating well can help you improve your overall
More informationLesson 6. MyPlate. Estimated Class Time Part A Q & A: 20 minutes Total Time: 20 minutes. Part B Poster Activity: 20 minutes Total Time: 20 minutes
Lesson 6 MyPlate Objectives Students will: recognize the importance of energy balance and moderation identify the food groups and other features of MyPlate, as well as foods within each group* create posters
More informationWELCOME. This guide contains all the information you will need to help with you succeed over the next 30 days.
WELCOME Thank you for joining the 2017 kickstart program. This guide contains all the information you will need to help with you succeed over the next 30 days. Therefore please take some time to read through
More informationDiabetes: eating well with diabetes
Diabetes: eating well with diabetes A healthy lifestyle, including recommended food choices is important to keep you well. A healthy diet for people with diabetes is the same as that recommended for everyone.
More informationNutrition and Dietetics Patient Information Leaflet
Dietary advice for people with diabetes Underweight/weight loss Nutrition and Dietetics Patient Information Leaflet How can I make the most of my food? If you want to gain weight, prevent weight loss or
More informationMEDITERRANEAN EATING GRANT CEFALO RD, MDA, CD, CNSC
MEDITERRANEAN EATING GRANT CEFALO RD, MDA, CD, CNSC OBJECTIVES Why is it needed? Current trends Review the Mediterranean Lifestyle Discuss application of this lifestyle MANY OF AMERICAN S EATING PATTERNS
More informationWeight and heart and circulatory diseases
Weight and heart and circulatory diseases YOUR UNDERSTANDING WEIGHT This leaflet is for people who are at increased risk of heart and circulatory diseases because of their weight. Heart and circulatory
More informationHow to feed your children healthily
It can be tricky to make sure children are eating a healthy balanced diet, and for some parents it may seem like an impossible task. After all, how many children can resist the idea of a plate of pizza
More informationWEEK FOUR HOW TO EAT: STRUCTURE YOUR DAY FOR SUCCESS
TO HEALTHY EATING WEEK FOUR HOW TO EAT: STRUCTURE YOUR DAY FOR SUCCESS The importance of structure and routine Structure is important to maintain energy levels, reduce hunger and meet your nutrient needs.
More informationTop Tips for Top Kids Leaflet 2016 v1_4.indd 1 02/03/ :17
2905096 Top Tips for Top Kids Leaflet 2016 v1_4.indd 1 02/03/2016 16:17 Fun, free and easy ways to get your kids happy and healthy We all want our children to grow up to be happy, healthy adults. But it
More informationEating Healthy on the Run
Eating Healthy on the Run Do you feel like you run a marathon most days? Your daily race begins as soon as your feet hit the floor in the morning and as your day continues you begin to pick up speed around
More informationNutrition tips for cutting weight the right way
High Octane Nutrition tips for cutting weight the right way LONG TERM WEIGHT LOSS 1. eat 4-6 small meals / day spread out every 2.5-3 hours 2. avoid salt / sodium it retains water 3. drink too much water
More informationFitness and Food. By: Sara Zook, RD-CD
Fitness and Food By: Sara Zook, RD-CD Fitness & Food 1. Why should we exercise? 2. What is metabolism? Define BMR How to calculate your BMR 3. Nutrition Recommendations Eating pre- and post-exercise Protein
More informationHow to improve your food and drink intake if you have a poor appetite
5800 - How to increase your food and drink intake Leaflet June 2018.qxp_Layout 1 07/06/2018 11:07 Page 2 How to improve your food and drink intake if you have a poor appetite BREAD - RICE - POTATOES -
More informationA Beginner s Guide to Nutrition 9 SIMPLE TIPS FOR GETTING STARTED
A Beginner s Guide to Nutrition 9 SIMPLE TIPS FOR GETTING STARTED TIP 01 EAT FRUITS AND VEGETABLES Get (at least) 3 to 5 servings of fruits and 3 to 5 servings of vegetables each day. These are your vitamin
More informationAdvice on taking enzyme replacement capsules
Advice on taking enzyme replacement capsules Leicestershire Nutrition and Dietetic Services Hepatobiliary Services i Information for patients Introduction What is the pancreas? The pancreas is part of
More informationEating Well After Gastro-intestinal Surgery
Lady Sobell Gastrointestinal Unit Wexham Park Hospital Introduction Eating Well After Gastro-intestinal Surgery This leaflet contains general information to help you with eating after surgery. If you need
More informationStarting Stats. BLOODWORK (Optional. Please consult your physician to have these measurements taken.)
Starting Stats Record these measurements before you begin the program so you have a baseline from which to assess your progress. Seeing changes in these measurements can help you to stay motivated. If
More informationYOU ARE WHAT YOU EAT. 2. Do you eat more packaged (frozen or canned) fruits & vegetables than fresh?
YOU ARE WHAT YOU EAT 1. Do you shop for food less frequently than every four days? 2. Do you eat more packaged (frozen or canned) fruits & vegetables than fresh? 3. Do you eat more cooked vegetables than
More informationMACRO NUTRIENTS, CARBOHYDRATE TIMINGS. with Ellen Murray
MACRO NUTRIENTS, CARBOHYDRATE TIMINGS with Ellen Murray WHAT ARE MACRO-NUTRIENTS? What should my meals look like? Balanced meals and snacks try to include all 3 key food groups (MACROS) in all meals and
More informationThe Ketosis CookBook Review
The Ketosis CookBook Review The Ketogenic diet is one of the healthiest ways you can eat, and many nutritionists and dieticians are now recommending it to people who need to balance their blood sugar levels,
More informationNutritionally Navigating the Holidays. By, Amber Fentress, MS, RD, LD
Nutritionally Navigating the Holidays By, Amber Fentress, MS, RD, LD Food Demos Fruit Pie Ingredients Graham Cracker Crust (for sake of time, I used a store bought version but you can definitely make your
More informationFunctions of Food. To provide us with energy and keep us active. For growth and repair of the. body. To stop us from feeling hungry.
Functions of Food To provide us with energy and keep us active. For growth and repair of the body. To stop us from feeling hungry. To keep us healthy and fight diseases. Nutrients Macro/Micro Nutrient
More informationDiet, physical activity and your risk of prostate cancer
Diet, physical activity and your risk of prostate cancer This leaflet is for men who want to find out more about healthy eating and physical activity. A healthy diet and regular exercise are important
More informationWeek 1. Losing weight Getting started - Week 1. Is this for me? Set your target
Losing weight Getting started - Week 1 Develop healthier eating habits, be more active, and get on track to start losing weight with this easy-to-follow NHS Choices 12-week guide. If people are overweight,
More informationMeal Planning PROTEIN
Meal Planning Diet is responsible for 50% or MORE of your training results, it is also the most difficult component of your regimen. As they say, You can t outwork a bad diet. On a very simple level food
More informationKidney Disease and Diabetes
Kidney Disease and Diabetes What is diabetes? Diabetes is a disease where your body cannot properly store and use food for energy. The energy that your body needs is called glucose (sugar). Glucose comes
More informationIdentifying whether your clients are ready and willing to make lifestyle changes to lose weight
Weight Loss Note to the Health Care Professional: Topics in this handout are discussed in Chapter 21 of the American Dietetic Association Guide to Diabetes Medical Nutrition Therapy and Education (1).
More informationKen Rawlins IFBB Professional Fitness Competitor and Celebrity Trainer KenRawlins.com
Ken Rawlins IFBB Professional Fitness Competitor and Celebrity Trainer KenRawlins.com table of contents Meal Plan Page 4 Nutrition Guide Pages 6-11 Diet Tips & Tricks Page 13 Calorie Counting Page 15 Supplement
More informationALL RIGHTS RESERVED MEDICAL DISCLAIMER
ALL RIGHTS RESERVED Unless otherwise indicated, all materials on these pages are copyrighted by HYMS. All rights reserved. No part of these pages or inserts, either text or images, may be used for any
More information