How To Gain Your First 10 Pounds

Size: px
Start display at page:

Download "How To Gain Your First 10 Pounds"

Transcription

1

2 How To Gain Your First 10 Pounds Hey, it s Kyle Leon here and I d like to introduce you to a program I call: How To Gain Your First 10 Pounds. I ve put this bonus program together specifically for men who have limited experience with A muscle building diet - the beginner that wants to start in the shallow end of the pool so to speak. This program is perfect for you if you haven t gained any muscle before and want a simple, fast solution to start seeing noticeable results. However, this program isn t meant to be a replacement for the Somanabolic Muscle Maximizer (SMM) - think of it as a bonus appetizer and SMM as the main course. Feel free to use and benefit from this program as a stepping stone and then move on to the advanced SMM system for maximal results. To get started, simply weigh yourself, and select the appropriate column from the following table. 1 Copyright 2012 Kyle Leon and themusclemaximizer.com. All rights are reserved.

3 Now it s important that you time your Six Meal Plan (Breakfast, Lunch, Dinner and 3 Snacks) so that they re evenly spaced out over the course of the day. Here s an example of what a typical day might look like for an individual that works a 9-5 job: 8:00a.m. Breakfast: hard boiled eggs, strawberries and ezekiel bread with butter 10:00am Snack: chicken with brown rice and broccoli 12:00 p.m. Lunch: chicken breast sandwich 3:00pm Snack: cottage cheese with mixed nuts and blueberries 5:00 p.m. Dinner: salmon, sweet potato, and mixed vegetables 8:00 p.m. Snack: meat/poultry with sweet potato Now for the weight training portion of the program, determine your body type and use the weight training guide that was supplied with SMM program. To your results, Kyle 2 Copyright 2012 Kyle Leon and themusclemaximizer.com. All rights are reserved.

4 Under 139 lb Measure MEAL 1 (Breakfast) Whole-wheat or grain bread 2 slices Egg whites Whole egg 1 Oats MEAL 2 (Snack) 5 oz 1 MEAL 3 (Lunch) Processed meat (any type) Whole-wheat pita Salad dressing Cottage cheese 3 slices 1/2 pita 3 Copyright 2012 Kyle Leon and themusclemaximizer.com. All rights are reserved.

5 MEAL 4 (Snack) 5 oz 1/4 cup 1/4 cup MEAL 5 (Dinner) Sweat potato 1 MEAL 6 (Snack) Whole-wheat or grain pasta Sauce PWO Shake Protein powder (any type) 5 oz Total Calories = /2 scoops 2 cups 4 Copyright 2012 Kyle Leon and themusclemaximizer.com. All rights are reserved.

6 lb Measure MEAL 1 (Breakfast) Whole-wheat or grain bread 3 slices Egg whites Whole egg 1 Oats MEAL 2 (Snack) 1 MEAL 3 (Lunch) Processed meat (any type) Whole-wheat pita Salad dressing Cottage cheese 3 slices 1 pita 5 Copyright 2012 Kyle Leon and themusclemaximizer.com. All rights are reserved.

7 MEAL 4 (Snack) 5 oz 1/4 cup MEAL 5 (Dinner) Sweat potato 1 1cup MEAL 6 (Snack) Whole-wheat or grain pasta Sauce PWO Shake Protein powder (any type) Total Calories = scoops 2 s 1/4 cup 6 Copyright 2012 Kyle Leon and themusclemaximizer.com. All rights are reserved.

8 Lb Measure MEAL 1 (Breakfast) Whole-wheat or grain bread 3 slices Egg whites Whole egg 1 Oats MEAL 2 (Snack) 1 MEAL 3 (Lunch) Processed meat (any type) Whole-wheat pita Salad dressing Cottage cheese 4 slices 1 pita 7 Copyright 2012 Kyle Leon and themusclemaximizer.com. All rights are reserved.

9 MEAL 4 (Snack) 1/4 cup MEAL 5 (Dinner) Sweat potato 1 1cup MEAL 6 (Snack) Whole-wheat or grain pasta Sauce PWO Shake Protein powder (any type) Total Calories = /2 scoops 3 cups 8 Copyright 2012 Kyle Leon and themusclemaximizer.com. All rights are reserved.

10 Above 180lb Measure MEAL 1 (Breakfast) Whole-wheat or grain bread 3 slices Egg whites Whole egg 1 Oats 1 1/4 cup MEAL 2 (Snack) 7 oz 1 MEAL 3 (Lunch) Processed meat (any type) Whole-wheat pita Salad dressing Cottage cheese 5 slices 1 pita 9 Copyright 2012 Kyle Leon and themusclemaximizer.com. All rights are reserved.

11 MEAL 4 (Snack) 1/4 cup MEAL 5 (Dinner) Sweet potato 1 1cup MEAL 6 (Snack) Whole-wheat or grain pasta Sauce PWO Shake Protein powder (any type) 7 oz Total Calories = scoops 3 s 10 Copyright 2012 Kyle Leon and themusclemaximizer.com. All rights are reserved.

12 Q & A 1. Do I have to do this program? No, absolutely not. If you have some experience with a muscle building diet and/or you re wanting to go right to the main SMM program, feel free! 2. How long should I stay on this program before advancing to the SMM program? As long as you want to or until you ve gained your first 10 pounds. Some people just love the simplicity and the results of this bonus program and stay on it for the first few months. 3. What do I do after this program? Begin the 12-week SMM program. 4. Do I have to eat those same foods everyday? Yes. There has been enough variation allowed to come up with literally dozens of different meals. 11 Copyright 2012 Kyle Leon and themusclemaximizer.com. All rights are reserved.

Protein Power For Healthy Eating

Protein Power For Healthy Eating Protein Power For Healthy Eating What is Protein? Protein is: An essential nutrient. Used to build things in our bodies such as muscle. Made up of 20 amino acids, or building blocks. 9 of the 20 amino

More information

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.

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. 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 information

Chapter 1 Rules To Building Muscle. Chapter 2 To Gain or Not To Gain. Chapter 3 Done For You Meal Plans

Chapter 1 Rules To Building Muscle. Chapter 2 To Gain or Not To Gain. Chapter 3 Done For You Meal Plans Turn Around Fitness Turning Your Life Around Through Building Muscle NUTRITION PLANS By: Tim Ernst Chapter 1 Rules To Building Muscle Chapter 2 To Gain or Not To Gain Chapter 3 Done For You Meal Plans

More information

Power of Protein After Surgery

Power of Protein After Surgery Power of Protein After Surgery What is Protein? Protein is: An essential nutrient. Used to build things in our bodies such as muscle. Made up of 20 amino acids, or building blocks. 9 of the 20 amino acids

More information

So how do we get balance back into our meals? Start by consuming a variety of nutrient rich foods and beverages:

So how do we get balance back into our meals? Start by consuming a variety of nutrient rich foods and beverages: It s back to school and that means busier schedules with homework, after-school programs, sports activities and school activities. With today s busy lifestyles, eating has turned from three square meals

More information

Protein in Sports Nutrition

Protein in Sports Nutrition Protein in Sports Nutrition Protein is an essential nutrient, important for building and maintaining muscle. Recommended protein needs for the average healthy adult are about 0.8 grams (g) per kg body

More information

Meal Planning PROTEIN

Meal 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 information

So you re counting your macros

So you re counting your macros So you re counting your macros Here s everything you need to know to help you along the way. Raquel Roldan, NASM Certified Fitness Nutrition Specialist!!!!!!!!!!!! What is IIFYM? IIFYM is an acronym for

More information

Knowing How Much to Eat

Knowing How Much to Eat MINTO PREVENTION & REHABILITATION CENTRE CENTRE DE PREVENTION ET DE READAPTATION MINTO Knowing How Much to Eat About This Kit In previous kits you learned about what to eat. Choose a variety of grains,

More information

You have to eat to lose fat!

You have to eat to lose fat! Guide to Losing Fat HASfit's healthy meal was made for you. You need an easy to use system to eat healthy and get lean, but not feel starved all day. We designed this system to be easy for you to integrate

More information

EatHealthy. SUBJECTS: Health Science English Language Arts listening, speaking, and writing Math. Healthy

EatHealthy. SUBJECTS: Health Science English Language Arts listening, speaking, and writing Math. Healthy Bee you eat, think about what goes on your plate or in your cup or bowl. steps to build a healthy plate: Make half your plate Switch to skim or 1% milk Make at least half your Vary your protein food choices

More information

Reinforce healthy habits

Reinforce 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 information

Protein Carbs. / Healthy Fats Veggie Fruit

Protein Carbs. / Healthy Fats Veggie Fruit Protein Carbs. / Healthy Fats Veggie Fruit 6 oz. steak 12 oz. Yogurt 1 cup of Kale 1 Banana 4 oz. Peanut Butter ½ Ham Sandwich 1 cup Peas 1 Orange 2 Eggs ½ Turkey Sandwich 1 cup Carrots 1 Apple Cliff Bar

More information

511 Weight Loss System Guide

511 Weight Loss System Guide 511 Weight Loss System Guide WELCOME The 511 System is designed so that you can maintain a healthy, active lifestyle for many years to come. Each component promotes sustainable, long-term change. The program

More information

Fitness. Nutritional Support for your Training Program.

Fitness. Nutritional Support for your Training Program. Fitness Nutritional Support for your Training Program www.inovacure.com Fitness You should not have to diet constantly to maintain your weight. In fact, the best way to maintain your weight over the long

More information

NUTRITION FOR SOCCER: FUELING FOR OPTIMAL PERFORMANCE. Erika Carbajal, Sports Nutritionist

NUTRITION FOR SOCCER: FUELING FOR OPTIMAL PERFORMANCE. Erika Carbajal, Sports Nutritionist NUTRITION FOR SOCCER: FUELING FOR OPTIMAL PERFORMANCE Erika Carbajal, Sports Nutritionist 1 TOPICS TO BE COVERED Everyday nutrition Protein and carbohydrate needs Meal planning basics Pre-/post- workout

More information

Phase 2: Making Choices

Phase 2: Making Choices Phase 2: Making Choices Please create your own menu using this template as a guideline, e-mail it back to me and I will review it with you and put in your file. General Menu Planning Considerations Aim

More information

Nutrition tips for cutting weight the right way

Nutrition 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 information

Diabetes Friendly Meal Plan

Diabetes Friendly Meal Plan Diabetes Friendly Meal Plan Welcome to my Diabetes-Friendly Meal Plan Thank you for downloading my Diabetes-Friendly Meal Plan, I hope you enjoy it. The plan is based on recipes I make and enjoy myself.

More information

The Top 25 Food Choices in the Performance Diet

The Top 25 Food Choices in the Performance Diet The Top 25 Food Choices in the Performance Diet # Name Information Picture 1 Water The single most essential component that represents 80% of your body and 65% of your weight 2 Beans Top ranked carbohydrates

More information

Sports Nutrition for Volleyball Athletes

Sports Nutrition for Volleyball Athletes Sports Nutrition for Volleyball Athletes Kaylee Jacks, MS, RD, LD Sports Dietitian Ben Hogan Sports Medicine KayleeJacks@TexasHealth.org 214.345.5034 Benefits of Proper Fueling & Nutrition Enhances overall

More information

FINAL EXAM. Review Food Guide Material and Compose/Complete Nutrition Assignment. Orange Green Red Yellow Blue Purple

FINAL EXAM. Review Food Guide Material and Compose/Complete Nutrition Assignment. Orange Green Red Yellow Blue Purple NUTRITION ASSIGNMENT-11 th Grade Physical Education FINAL EXAM Review Food Guide Material and Compose/Complete Nutrition Assignment Dietary Guidelines (The Food Guide Pyramid) Orange Green Red Yellow Blue

More information

Teen Girls Plan. Lifelong Transformation, One Healthy Habit At A Time.

Teen Girls Plan. Lifelong Transformation, One Healthy Habit At A Time. Teen Girls Plan Lifelong Transformation, One Healthy Habit At A Time. Welcome to OPTAVIA! At OPTAVIA, we believe you can live the best life possible, but that requires a healthy you. We help you achieve

More information

FITTEAM 5. Overview. Keys to Success

FITTEAM 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 information

Post workout: Race Day. Low fat mile, bagel, yogurt, something familiar, avoid fatty foods.

Post 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 information

What your day will look like:

What 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 information

DAILY GUIDE. Please consult your healthcare provider before making any dietary or fitness modifications.

DAILY GUIDE. Please consult your healthcare provider before making any dietary or fitness modifications. DAILY GUIDE Please consult your healthcare provider before making any dietary or fitness modifications. Congratulations on purchasing the 24-Day Challenge! Thousands have enjoyed success from this system,

More information

Athletic Nutrition Guidelines. Brian Lutter MS, CSCS Director of Strength & Conditioning Johnston High School

Athletic Nutrition Guidelines. Brian Lutter MS, CSCS Director of Strength & Conditioning Johnston High School Athletic Nutrition Guidelines Brian Lutter MS, CSCS Director of Strength & Conditioning Johnston High School Rules of Good Nutrition Eat Every 2-3 Hours Do not go more than 3 hours without eating anything!

More information

By Sean Nalewanyj www.bodytransformationtruth.com www.mycustommealplan.com ABOUT SEAN NALEWANYJ Sean Nalewanyj is a best-selling author, fitness coach and natural bodybuilder who has been researching and

More information

7 Day Fat Loss Jumpstart Nutrition Plan. by Scott Colby Creator Fit For Photos FitForPhotos.com

7 Day Fat Loss Jumpstart Nutrition Plan. by Scott Colby Creator Fit For Photos FitForPhotos.com 7 Day Fat Loss Jumpstart Nutrition Plan by Scott Colby Creator Fit For Photos FitForPhotos.com 1 Disclaimer This book is not intended for the treatment or prevention of disease, nor as a substitute for

More information

Tips for making healthy food choices

Tips for making healthy food choices Tips for making healthy food choices A diabetic diet is all about balance and the choices you make. It works best when you eat a variety of foods in the right portions and at the same times each day. It

More information

It is important that you eat at regular times and divide the food intake well throughout the day.

It is important that you eat at regular times and divide the food intake well throughout the day. Dietary Advice Dietary treatment after surgery is divided into three periods. During the first two weeks after surgery, you should follow a liquid diet, then you should eat puree for two weeks, and thereafter

More information

Healthy Foods Café. EatHealthy. 5 Classroom Materials

Healthy Foods Café. EatHealthy. 5 Classroom Materials Bee you eat, think about what goes on your plate or in your cup or bowl. steps to build a healthy plate: Make half your plate Switch to skim or 1% milk Make at least half your Vary your protein food choices

More information

Fuel up on carbs: Carbohydrate-rich foods provide the best fuel for working, growing and active bodies.

Fuel up on carbs: Carbohydrate-rich foods provide the best fuel for working, growing and active bodies. Nutrition guide for hockey players, parents & coaches A great game-day performance needs more than just practice. Your young hockey player will score with these important nutrition guidelines for games

More information

Nutrition Assessment 62 y/o BF; 155 lb (70.5 kg); 5 1 (152.4 cm); BMI 29 (overweight); IBW 105 lb, %IBW 148 (obese)

Nutrition Assessment 62 y/o BF; 155 lb (70.5 kg); 5 1 (152.4 cm); BMI 29 (overweight); IBW 105 lb, %IBW 148 (obese) Nutrition Assessment 62 y/o BF; 155 lb (70.5 kg); 5 1 (152.4 cm); BMI 29 (overweight); IBW 105 lb, %IBW 148 (obese) Requirements Energy: 1187 (REE-MSJ) x 1.2 (AF) = 1424 kcals = 1400-1500 kcals/day Protein:

More information

YOUR 21 DAY SUMMER HOLIDAY BOOST ' By Ryan & Elly Hodgson HODGSONHEALTH.COM

YOUR 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 information

Youth4Health Project. Student Food Knowledge Survey

Youth4Health Project. Student Food Knowledge Survey Youth4Health Project Student Food Knowledge Survey Student ID Date Instructions: Please mark your response. 1. Are you a boy or girl? Boy Girl 2. What is your race? Caucasian (White) African American Hispanic

More information

General Food Choices- YOU ARE WHAT YOU EAT!

General Food Choices- YOU ARE WHAT YOU EAT! General Food Choices- YOU ARE WHAT YOU EAT! Currently the best guidelines for food portion and balanced meals follow the my plate diagram. Athletes burn way more calories than people may think and the

More information

While protein is important, carbohydrates provide the best source of immediate energy needed before a workout

While protein is important, carbohydrates provide the best source of immediate energy needed before a workout While protein is important, carbohydrates provide the best source of immediate energy needed before a workout Best pre-workout fuel = High Carbohydrate Football games in Texas are HOT! Some foods shouldn

More information

Diabetes Management: Meals and More

Diabetes 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 information

Kidney Disease and Diabetes

Kidney 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 information

History of the. Food Guide Systems

History of the. Food Guide Systems History of the Food Guide Systems 1940 A guide to good eating, the basic 7 Focus on nutritional adequacy, specific servings from each food group 1956-1970 Food For Fitness: Daily Food Guide Basic 4 1979

More information

*This information is not meant to

*This information is not meant to PHASE ONE This information is not meant to diagnose treat or prevent any disease or illness and is not meant to replace any advice or treatment from your current health care professional. Before beginning

More information

14 Day Test Drive Focus Meeting

14 Day Test Drive Focus Meeting 14 Day Test Drive Focus Meeting Name: Date: BBC s Goal Sheet Top Goals: 1. 2. 3. 4. Plan of Action: 1. 2. 3. 4. Follow up Discussion: 1. 2. 3. 4. Individualized Meal Plan How Many Training Sessions Per

More information

Meal Menu Approximate Amount Eaten

Meal Menu Approximate Amount Eaten Meal Menu Approximate Amount Eaten Myself 16 Year Old Active Male Teen 3 Year Old Female Child ¼ cup 1 slice 70 Year Old Female Breakfast Special K Cereal(red berries) 1 cup 1 Banana (slices) ¼ cup ¾ cup

More information

Portion Sizes. Lesson. By Carone Fitness. Portion Sizes

Portion Sizes. Lesson. By Carone Fitness. Portion Sizes Lesson By Carone Fitness How Much? For some, the problem is not what they are eating, but how much they are eating. Many people find it difficult to eat fewer calories because they do not know how many

More information

P R E PA R I N G F O R S U C C E SS

P R E PA R I N G F O R S U C C E SS Nutrition PREPARING FOR SUCCESS What is Nutrition? A successful athlete can maximize genetic potential with physical and mental training to prepare for competition. Proper nutrition must be included in

More information

My Diabetic Meal Plan during Pregnancy

My 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 information

Nutrition: Hypertension Nutrition Therapy

Nutrition: Hypertension Nutrition Therapy Nutrition: Hypertension Nutrition Therapy WHY WAS NUTRITION THERAPY PRESCRIBED? Hypertension (High Blood Pressure) Nutrition Therapy using the DASH-sodium meal plan reduces sodium (salt) in your meal plan

More information

Constipation in Toddlers 1-3 Years

Constipation in Toddlers 1-3 Years Constipation in Toddlers 1-3 Years Description Content Review Date: August 2005 Printable Version / View Related Services Constipation is stool that is dry, hard and difficult or painful to pass. The number

More information

Professor Popcorn Grade 3, Lesson 1: Visual 3:1A Professor Popcorn

Professor Popcorn Grade 3, Lesson 1: Visual 3:1A Professor Popcorn Professor Popcorn Grade 3, Lesson 1: Visual 3:1A Professor Popcorn Professor Popcorn Grade 3, Lesson 1: Visual 3:1B Why We Eat 7 6 5 4 3 2 Hungry 1 Growth Stay healthy Professor Popcorn Grade 3, Lesson

More information

NUTRITION for the ATHLETE

NUTRITION for the ATHLETE NUTRITION for the ATHLETE Quick Facts... Athletes achieve peak performance by training and eating a variety of foods. They gain most from the amount of carbohydrates stored in the body. That s why it s

More information

BE SURE EVERYONE IN THE AUDIENCE (AND THE VOLUNTEERS!) IS OPEN TO THE FOTONOVELA PAGE BEFORE PROCEEDING.

BE SURE EVERYONE IN THE AUDIENCE (AND THE VOLUNTEERS!) IS OPEN TO THE FOTONOVELA PAGE BEFORE PROCEEDING. MEALTIME IN THIS LAST SECTION, WE WILL DISCUSS WAYS TO MAINTAIN A BALANCED DIET THROUGH PORTION SIZE, BEING ABLE TO GUESS SERVING SIZES EASILY, AND HAVING A NUTRITIONALLY BALANCED PLATE. IN ADDITION, WE

More information

CALORIES BENCOOMBER BEN COOMBER WEEK THREE

CALORIES BENCOOMBER BEN COOMBER WEEK THREE F A T L O S S A N D H E A L T H CALORIES BEN COOMBER BENCOOMBER WEEK THREE Published in collaboration with Ben Coomber and British Military Fitness wwwbencoomber.com www.britishmilitaryfitness.com Copyright

More information

MEAL 1. 4 slices (28 g each) + 2 table spoons (16 g each) Avocado. 1/2 a can (46g) 275 grams Whey Protein MEAL 2 MEAL grams Pepperoni MEAL 4

MEAL 1. 4 slices (28 g each) + 2 table spoons (16 g each) Avocado. 1/2 a can (46g) 275 grams Whey Protein MEAL 2 MEAL grams Pepperoni MEAL 4 Day 1 Food Name Serving Size Day 2 Food Name Serving Size Smoked Salmon 1 Smoked Salmon 4 slices (28 g each) + 2 table spoons (16 g each) 4 slices (28 g each) + 2 table spoons (16 g each) Avocado 1/4 medium

More information

Disney Nutrition Guideline Criteria

Disney Nutrition Guideline Criteria Disney partners with parents to inspire kids to lead healthier lifestyles. In 2006, Disney became the first major media company to establish nutrition guidelines, which associate its brands and characters

More information

JUMP START FITNESS MODEL BODY TRANSFORMATION. YOUR OWN PAIGE S TIPS, TRICKS & SECRETS

JUMP START FITNESS MODEL BODY TRANSFORMATION.   YOUR OWN PAIGE S TIPS, TRICKS & SECRETS JUMP START PAIGE S TIPS, TRICKS & SECRETS YOUR OWN FITNESS MODEL BODY TRANSFORMATION www.paigehathaway.com MEMBERS ONLY FAQ I m now a member, what do I do next to start my fitness model body transformation?

More information

DAILY GUIDE. Please consult your healthcare provider before making any dietary or fitness modifications.

DAILY GUIDE. Please consult your healthcare provider before making any dietary or fitness modifications. DAILY GUIDE Please consult your healthcare provider before making any dietary or fitness modifications. CO N G R AT U L AT I O N S O N P U R C H AS I N G T H E 24 - DAY C H A L L E N G E! Thousands have

More information

Principles of the DASH Diet

Principles of the DASH Diet DASH Diet Lower your blood pressure by changing your eating habits. The DASH diet is based on findings from the "Dietary Approaches to Stop Hypertension" clinical study that found that high blood pressure

More information

Walk Off A Meal A Day 10 Day Challenge

Walk Off A Meal A Day 10 Day Challenge Walk Off A Meal A Day 10 Day Challenge A Better, Slimmer Body... Guaranteed! Dear Friend, Congratulations on taking the first step to a healthier, slimmer, new you! I have helped millions of people to

More information

Introduction to Nutrition Handbook Motivation is what gets you started; HABIT is what keeps you going!

Introduction to Nutrition Handbook Motivation is what gets you started; HABIT is what keeps you going! Introduction to Nutrition Handbook Motivation is what gets you started; HABIT is what keeps you going! Written by: Nicole Marchand Aucoin MS, RD Owner, Healthy Steps Nutrition Registered/Licensed Dietitian

More information

Nutrition Facts: 506 calories; 33 grams of protein; 47 grams of carbohydrates; 22 grams of fat; 6 grams of fiber; 509 mg sodium, 1,136 mg potassium

Nutrition Facts: 506 calories; 33 grams of protein; 47 grams of carbohydrates; 22 grams of fat; 6 grams of fiber; 509 mg sodium, 1,136 mg potassium 2,000 Calories Day 1 8 ounces coffee with 3 tablespoons 2% milk or 1 rounded teaspoon sugar 3 egg-white omelet or scrambled with ½ cup chopped green and red peppers and 1 ounce shredded mozzarella (19

More information

NUTRITION 101. Kelly Hughes, MS, RD, LD Texas Health Presbyterian Hospital Allen (972)

NUTRITION 101. Kelly Hughes, MS, RD, LD Texas Health Presbyterian Hospital Allen (972) NUTRITION 101 Kelly Hughes, MS, RD, LD Texas Health Presbyterian Hospital Allen (972) 747-6149 KellyHughes@texashealth.org Alastair & Wendy Hunte Health & Wellness Coaches Nutrition Avenue (214) 509-8141

More information

MYFITNESSBUDDY. Healthy Living Guide Part 1 ENTER CLIENT

MYFITNESSBUDDY. Healthy Living Guide Part 1 ENTER CLIENT MYFITNESSBUDDY Healthy Living Guide Part 1 ENTER CLIENT 2012 NEW YEAR RESOLUTION COMPANY NAME HERE Happy New Year! 2012 is here and if you are reading this You have made the decision to embark on Healthy

More information

10 in 10. Created by Katie Carone

10 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 information

Carbohydrate-loading diet By Mayo Clinic staff

Carbohydrate-loading diet By Mayo Clinic staff Definition Carbohydrate-loading diet By Mayo Clinic staff A carbohydrate-loading diet, also called a carb-loading diet, is a strategy to increase the amount of fuel stored in your muscles to improve athletic

More information

ABLE TO READ THE LABEL?

ABLE TO READ THE LABEL? ARE ABLE TO READ THE LABEL? A Consumer s Guide to Navigating Food Labels Food and Drug Safety Program Consumer and Environmental Health Services Phone: 609-826-4935 Fax: 609-826-4990 http://nj.gov/health/eoh/foodweb/

More information

Session 3: Overview. Quick Fact. Session 3: Three Ways to Eat Less Fat and Fewer Calories. Weighing and Measuring Food

Session 3: Overview. Quick Fact. Session 3: Three Ways to Eat Less Fat and Fewer Calories. Weighing and Measuring Food Session 3: Overview Weighing and Measuring Food Weighing and measuring food are important ways of knowing what we eat. Measuring helps us make healthier choices. Eating even a slightly smaller amount can

More information

Student Book. Grains: 5 10 ounces a day (at least half whole grains) Self-Check

Student Book. Grains: 5 10 ounces a day (at least half whole grains) Self-Check ETR Associates Middle School I read and followed directions. My work is neat and complete. This is my best work. HealthSmart Actions Lesson at a Glance Student Book The HealthSmart Actions student book

More information

25* or higher Underweight. 240 mg/dl and above High (More than twice the risk as desirable level.) OK, but higher is better

25* or higher Underweight. 240 mg/dl and above High (More than twice the risk as desirable level.) OK, but higher is better Biometrics Screening Biometric Health Indicators The charts below provide a summary of the ranges for each of the biometric screening tests. Be sure to check with your doctor if your results are outside

More information

Contents. Chapter 1: What Is a Good Diet? Chapter 2: What Does a Good Meal Look Like? Chapter 3: Take It Slow... 10

Contents. 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 information

A Smart Way to Grow Up Strong

A Smart Way to Grow Up Strong A Smart Way to Grow Up Strong Using math with the My Plate food guide and the Growing Up Strong Ag Adventure book to better understand nutrition. Learning Objectives/Outcomes: Students will keep track

More information

Making Meals Matter. Tips to feed 6-12 year olds. Healthy eating for your school-age child

Making Meals Matter. Tips to feed 6-12 year olds. Healthy eating for your school-age child Making Meals Matter Tips to feed 6-12 year olds Healthy eating for your school-age child Your child learns healthy eating from you. Your elementary- school child needs you to guide them and to model healthy

More information

WEIGHT GAIN. This module provides information about weight gain for people with schizophrenia. SERIES: HEALTH MATTERS

WEIGHT 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 information

Identifying whether your clients are ready and willing to make lifestyle changes to lose weight

Identifying 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 information

DAILY GUIDE. Please consult your healthcare provider before making any dietary or fitness modifications.

DAILY GUIDE. Please consult your healthcare provider before making any dietary or fitness modifications. DAILY GUIDE Please consult your healthcare provider before making any dietary or fitness modifications. CONGRATULATIONS ON PURCHASING THE 24-DAY CHALLENGE! Thousands have enjoyed success from jumpstarting

More information

One Day Dialysis Diet

One Day Dialysis Diet One Day Dialysis Diet Breakfast: 3 Egg Whites 1 Slice White Toast 1 Tbsp Unsalted Butter ½ C Blueberries 1 C Soymilk 1/8 Tsp Table Salt Morning Snack: 2 Tbsp Creamy Peanut Butter 1 Small Apple ¼ C Water

More information

NUTRITION EDUCATION LESSON CODE FG MyPyramid: Simple Steps for Healthy Living

NUTRITION EDUCATION LESSON CODE FG MyPyramid: Simple Steps for Healthy Living \ NUTRITION EDUCATION LESSON CODE FG-000-06 MyPyramid: Simple Steps for Healthy Living LESSON DESCRIPTION In this video and activity lesson class participants will explore the different food groups in

More information

Welcome & Introduction Yes No Comments and/or Changes

Welcome & Introduction Yes No Comments and/or Changes Washington State Snap-Ed Curriculum Fidelity for Continuous Improvement Lesson Assessment Tool for Show Me Nutrition: Grade 4 Lesson 2: Serve up Your Dairy and Protein Foods Educator Self-Assessment Supervisor

More information

Create your own diet Healthy eating with the Wheel of Five

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 information

Keeping the Body Healthy!

Keeping the Body Healthy! Name Hour Food & Nutrition 9 th Grade Keeping the Body Healthy! # Assignment Pts. Possible 1 Create a Great Plate Video 30 2 MyPlate Label & Color 15 3 Color & Food 5 4 6 Basic Nutrients 9 5 Dietary Guidelines

More information

Teen Boys Plan. Lifelong Transformation, One Healthy Habit At A Time.

Teen Boys Plan. Lifelong Transformation, One Healthy Habit At A Time. Teen Boys Plan Lifelong Transformation, One Healthy Habit At A Time. Welcome to OPTAVIA! At OPTAVIA, we believe you can live the best life possible, but that requires a healthy you. We help you achieve

More information

Charting A Healthy Course

Charting A Healthy Course Charting A Healthy Course A Consumer s Guide to Good Nutrition Overview Good nutrition and physical activity are the building blocks of a healthy lifestyle. When coupled with a regular dose of physical

More information

My Food Groups. My Physical Activity. Healthy Bodies. Protein Meat, Beans, Nuts. Dairy Milk, Yogurt, Cheese. Grains Breads, Cereals, Pasta.

My Food Groups. My Physical Activity. Healthy Bodies. Protein Meat, Beans, Nuts. Dairy Milk, Yogurt, Cheese. Grains Breads, Cereals, Pasta. My Food Groups Dairy Milk, Yogurt, Cheese Vegetables Fruits Grains Breads, Cereals, Pasta Meat, Beans, Nuts OATMEAL OATM EAL extras My Physical Activity Healthy Bodies Main Nutrients and Their Health Benefits

More information

About the hcg Diet. What is hcg? What is the hcg Diet?

About the hcg Diet. What is hcg? What is the hcg Diet? About the hcg Diet The following are important details about hcg and instructions for the hcg Diet. Read and follow the instructions on these three pages carefully your success depends on it! Use the navigation

More information

Following Dietary Guidelines

Following Dietary Guidelines LESSON 26 Following Dietary Guidelines Before You Read List some things you know and would like to know about recommended diet choices. What You ll Learn the different food groups in MyPyramid the Dietary

More information

How to Feed Your Growing Child

How to Feed Your Growing Child How to Feed Your Growing Child Ages 2 to 5 For more information on feeding your child, contact HealthlinkBC. Dial 811 and ask to speak to a Registered Dietitian or email a Dietitian by going to www.healthlinkbc.ca/healthyeating/

More information

Wellness 360 Online Nutrition Program* Session 3: Reducing Fat and Calories

Wellness 360 Online Nutrition Program* Session 3: Reducing Fat and Calories Wellness 360 Online Nutrition Program* Session 3: Reducing Fat and Calories. powered by WELLSTAR 360 Session 3: Overview Weighing and Measuring Food Weighing and measuring food are important ways of knowing

More information

MEDITERRANEAN EATING GRANT CEFALO RD, MDA, CD, CNSC

MEDITERRANEAN 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 information

Live the Mediterranean Lifestyle with Barilla. The Mediterranean Nutrition Model

Live the Mediterranean Lifestyle with Barilla. The Mediterranean Nutrition Model Live the Mediterranean Lifestyle with Barilla The Mediterranean Nutrition Model Whole Grains Legumes Live the Mediterranean Lifestyle with Barilla Table of Contents: MEDITERRANEAN NUTRITION MODEL Health

More information

PCNUTRITION. Winning habits PRODUCE winning results

PCNUTRITION. Winning habits PRODUCE winning results PCNUTRITION Winning habits PRODUCE winning results Everyone trains. Everyone wants to be the best. Everyone wants to win a State Championship. What separates you from your competition? Successful people

More information

BodiZone Daily Menu Planner

BodiZone Daily Menu Planner BodiZone Daily Menu Planner Meal Time Food Item Portion Protein Fat Carbs Calories Meal 1 6.00am Low Carb (80% Protein Powder) 60 g 45 3 6 231 Weet-Bix 3 6 2 27 146 Flaxseed Oil 15 ml 0 14 0 122 Skim Milk

More information

Why Snack? 2/24/2012. Snack Galore

Why Snack? 2/24/2012. Snack Galore Snack Galore Rebecca Da Silva, RD Why Snack? Regulate blood sugar levels Keep body from going into starvation mode Boost metabolism Increase energy throughout the day Aids in weight loss by curbing appetite

More information

Lose the Goose! 3 Day Sampler

Lose the Goose! 3 Day Sampler Lose the Goose! 3 Day Sampler Day 1 Breakfast 7:00 AM egg, hard boiled 1 large 78 cal blueberries 1/2 Cup(s) 41 cal plain greek yogurt, nonfat 4 oz 67 cal Calories 186 cal / Carbs 15 g (33%) / Protein

More information

Low Copper Diet For Wilson's Disease

Low Copper Diet For Wilson's Disease Low Copper Diet For Wilson's Disease www.gicare.com Purpose Wilson's disease is a hereditary disorder in which the body retains too much copper. Copper is a trace mineral in the body. This means it is

More information

Welcome to Optimal Health

Welcome to Optimal Health Welcome to Optimal Health Welcome Dear Friend, Welcome to my Happy Diet with Meals. We are thrilled that you have decided to take this journey with us. The success of our first Happy Diet trial has been

More information

August-September, Diabetes - the Medical Perspective Diabetes and Food Recipes to Try Menu Suggestions

August-September, Diabetes - the Medical Perspective Diabetes and Food Recipes to Try Menu Suggestions August-September, 2015 Diabetes - the Medical Perspective Diabetes and Food Recipes to Try Menu Suggestions Diabetes - the Medical Perspective Carbohydrates are an essential part of a healthy diet despite

More information

Beating Diabetes PART 2. Guide To Starting A Worry Free Life. Foods You Need To Eat To Kick Start Normal Blood Sugar.

Beating Diabetes PART 2. Guide To Starting A Worry Free Life. Foods You Need To Eat To Kick Start Normal Blood Sugar. Beating Diabetes Guide To Starting A Worry Free Life. PART 2 Foods You Need To Eat To Kick Start Normal Blood Sugar. *Warning* This is for the person who is really ready to make a change in Their life.

More information

Esophageal Diet After Surgery

Esophageal Diet After Surgery Page 12 Patient Education Questions? Your questions are important. Call your doctor or health care provider if you have questions or concerns. UWMC clinic staff are also available to help. Dietitian/Diet

More information