The nutritional food value information listed below obviously does not contain every food in the world. The foods listed are things that you can eat and stay on what is considered a healthy nutrition plan. We wanted to list foods that we encourage you to eat and also items that you should not so you will know what you are processing if you do decide to consume them. Make sure you realize the portion of each item when calculating your intake. Included are sugar and saturated fat listings. If there are any foods that you eat that are not on the list, you can easily use the internet to research the missing food. This information is for educational purposes so if you do eat it you know what you are eating. Remember to stay away from foods with high amounts of saturated fats, sodium, cholesterol, and sugar.
Food Groups, Serving Sizes & Grams
Daily carb grams may vary depending on the individual and
activity. Guidelines between 200 – 300 grams per day.
Oatmeal: ½ cup 30
Special K: ¾ cup 30
Brown Rice: ½ cup 30
Whole Wheat Pasta: ½ cup 40
Whole Wheat Bread: 2 Slices 20
Beans: (Fresh or Frozen) ½ cup 30
Corn: ½ cup 30
Carrots: ½ cup 30
Tomatoes: 1 medium 10
Sweet Potato: 1 small 40
Baked Potato: 1 small 40
Fruit: (Carbs): Serving size: Grams (approx)
Apple: 1 medium 20
Orange: 1 medium 20
Peach: 1 medium 20
Plum: 1 medium 20
Grapefruit 1 medium 20
Berries: ½ cup 20
Grapes: ½ cup 30
Cherries: ½ cup 30
Bananas: 1 medium 30
Pear: 1 medium 30
Daily carb grams may vary depending on the individual
and activity. Guidelines between 120 – 300 grams per day.
Unlimited Free Broccoli (green, red, yellow)
Unlimited Free -Cauliflower
Unlimited Free - Zucchini
Unlimited Free - Squash
Unlimited Free - Greens
Unlimited Free - Spinach
Unlimited Free - Cabbage
Unlimited Free - Green Beans
Unlimited Free - Asparagus
Unlimited Free - Romaine Lettuce
Unlimited Free - Mushrooms
Unlimited Free - Pepper (fresh)
Daily protein grams may vary depending on the individual and activity. Guidelines between 90 – 225 grams per day.
Chicken (grill,bake,broil) 4 – 6 oz 30g
Beef (grill,bake,broil) 3 – 6 oz 22g
Turkey (grill,bake,broil) 4 – 6 oz 30g
Pork (grill,bake,broil) 4 – 6 oz 31g
Fish/Seafood (grill,bake,broil) 4 – 6 oz 30
Tofu 4 – 6 oz 20g
2 Egg whites (noyolk) 7g
Daily grams may vary depending on the individual and activity. Guidelines between 40 – 100 grams.
Almonds ¼ cup 16g
Peanuts ¼ cup 16g
Peanut Butter 2 tbsp 16g
Vinaigrette salad dressing 2 tbsp 8g
Mustard Oil (use for cooking) Sparingly (1 tbsp) 13g
Macadamia oil (use for cooking) Sparingly (1 tbsp) 13g
Olive oil (never cook) Sparingly (1 tbsp) 13g
Beverages: Drink at least 8 glasses of water, more is fine. Eliminate caffeine coffee/tea, sodas, sugary drinks, juice.
Refer to your calories given to you at the time of your consultation. Guidelines are based on a caloric intake of 1,200 – 3,000.
Moses' 10 Commandents
● Thou Shall Stay Consistent
● Thou Shall eat to live, not live to eat
● Thou Shall drink 8 to 10 - 8oz glasses of water per day
● Thou Shall eat small meals every 3 – 4 hours
● Thou Shall reduce stress factors, to eliminate stress eating
● Thou Shall do weight training 3 to 6 times per week
(New Clients Start at 1 to 2 times per week)
● Thou Shall workout with INTENT, not just to do
● Thou Shall eat good carbs for energy
● Thou Shall eat protein for toning (muscle)
● Thou Shall eat good fats to regulate hormones, stops sugar cravings, and protects joints
You fail if you don't TRY!!!
Helpful Tips for Success
Forest Fruit Smoothie
4 Eggs Whites
½ Frozen Fruit Bar Orange
½ Banana sliced and frozen
½ lb frozen forest fruits (blueberries, raspberries, and blackberries)
Pour the orange juice into a food processor. Add the banana and half of the forest fruits and process until smooth.
Add the remaining forest fruits and process until smooth.
Calories 267.9 Protein 13.4 Carbs 54.8 Fat .045
Orange and Strawberry Cream Smoothie
4 Egg Whites
¼ cup plain yogurt
¼ cup strawberry yogurt
½ frozen fruit bar orange
3 oz frozen strawberries
½ banana, sliced and frozen
Pour the plain and strawberry yogurts into the blender and process gently
Add the orange bar and process until combined. Add the strawberries and banana and process until smooth
Calories 338 Protein 21.75 Carbs 63.75 Fat 0.25
4 Egg Whites
½ Frozen Fruit bar Orange
¼ cup plain yogurt
½ banana sliced and frozen
Put the orange bar and yogurt into blender and process until combined
Add the eggs and banana and process until smooth.
Calories 239.4 Protein 15.25 Carbs 44 Fat .25
Nutrition Therapy to Reduce Cholesterol and Sodium
Ways to Limit Cholesterol:
Limit saturated fats and trans fats
Foods high in saturated fats include fatty meat, poultry skin, bacon, sausage, whole milk, cream and butter
Trans fats are found in stick margarine, shortening, some fried foods, and packaged foods made with hydrogenated oils.
Instead of butter or stick margarine, try reduced-fat, whipped or liquid spreads.
Limit the amount of cholesterol that you eat to less than 200 milligrams (mg) per day.
Foods high in cholesterol include eggs yolks (one egg yolk has about 212 mg of cholesterol), fatty meat, whole milk, cheese, shrimp, lobster, and crab.
Limit the amount of sodium that you eat bro-less than 2000 milligrams (mg) per day.
It is good to select foods with no more than 140 mg per serving.
Foods with more than 300 mg sodium per serving may not fit into a reduced=sodium meal plan.
Remember to check serving sizes on the label of the foods you buy. If you eat more than one serving, you will get more sodium than the amount listed.
Use caution when you eat outside of your home. Restaurant foods can be high in sodium, and you cannot always get information about this. Look on the menu, ask your server if the information is available, or go to the restaurant’s website on your home computer or mobile device; many restaurants have their menus’ nutritional information posted online.
Limit the total amount of fat that you eat (including heart-healthy fats) to 25%-35% of the calories that you eat. If you should eat 2,000 calories per day, your fat intake can be between 50 grams (g) and 75 grams (g) per day.
Eat more Omega-3 fats (heart-healthy fats):
Good choices include walnuts, canola and soybean oils, flaxseed (ground or oil), salmon, tuna, mackerel, and sardines. Aim to eat fish twice a week.
Get 20g to 30g of dietary fiber per day:
Fruits and vegetables. Aim for 5 cups per day.
Whole grains and dried beans. Add 3 ounces every day.
Plan to eat more plant-based meals, using beans and soy foods for protein.
Talk with your dietician, doctor or health care team about what types of physical activity are best for you and what you want your healthy goal is for you. Set goals to reach and maintain the weight you want. Set a plan for 30 minutes of exercise per day or most days, according to your schedule.
Ways to Reduce Sodium:
A low-sodium (salt) diet may help prevent build-up of extra water in your body. An excess of water in your system may lead to issues with high blood pressure, heart failure, kidney disease or other conditions in which swelling or fluid retention can occur.
If you take a diuretic (certain blood pressure medications or water pills), it is still important to have less salt in your diet.
If you follow a strict low-sodium diet and avoids processed foods as much as possible, the sodium content that you consume should be in the range of 1500mg per day, which is equivalent o 1/8 tsp of salt to season your food. If you use “lite” or reduced sodiums salt, you can increase sodium to 1/4 tsp per day.
Salt — 1/4 teaspoon of salt has almost 600 milligrams sodium.
Processed foods — salt is added in large amounts in some regularly consumed foods. Some examples include but are not limited to:
Canned goods, including soups, stews, sauces, gravy mixes, and some vegetables.
Frozen foods, including dinners, entrees, vegetables, with sauces
Snack foods, including salted chips, popcorn, pretzels, pork rinds and crackers
Packaged starchy foods like seasoned noodle and rice dishes, stuffing mixes, macaroni and cheese dinners
Instant cooking foods to which you add hot water and stir.
Mixes, including cornbread, biscuit, cakes, and puddings
Processed meats and cheeses: deli and lunch meats, cured and smoked meats canned meats
Cheeses — avoid those with more than 140mg of sodium per serving
Condiments Sauces and Seasonings:
Mustard, ketchup, salad dressings, bouillon cubes or granules
Sauces such as Worcestershire, barbecue, pizza, chili, steak, soy or horseradish
Monosodium glutamate (MSG)
Any seasoning that has “salt” in the name or on the label
Avoid celery, garlic and onion salt (order & flakes are ok)
Pickles and olives
Following is a list of benefits regular sauna users enjoy:
PAIN RELIEF: Heat relieves pain by expanding blood vessels and increasing circulation. Better circulation allows more oxygen to reach injured areas of the body and helps reduce pain and speed up the healing process.
WEIGHT CONTROL: Perspiring is part of the complex thermoregulatory process of the body that increases the heart rate, cardiac output, and metabolic rate. The process requires a large amount of energy and reduces excess moisture, salt, and subcutaneous fat. Fat becomes water-soluble and the body sweats out fats and toxins.
EXERCISE: During a 10-20 minute sauna session, your heart rate increases by 50-75%. This provides the same metabolic result as physical exercise. The increased cardiac load is equivalent to a brisk walk. There is a nominal effect on blood pressure because the heat also causes blood vessels in the skin to expand to accommodate increased blood flow.
DETOXIFICATION: Toxins such as sodium, alcohol, nicotine, cholesterol and carcinogenic heavy metals (cadmium, lead, zinc, nickel) accumulate in the body during modern daily life. The body eliminates most toxins naturally by sweating. Heat therapy stimulates the sweat glands that cleanse and detoxify the skin. The heat simply speeds up the body's natural process.
INDUCED FEVER: Most illnesses are accompanied by a fever. During a fever, the body heats up to eliminate viruses and attack foreign agents. Often misunderstood, this rise in temperature is a natural stage of the immune system's healing process and is one of the best ways to rid the body of chemicals and unwelcome visitors. The immune system weakens the hold of viruses and bacterial growth. Saunas induce an "artificial fever" by heating up the body but without the pains of an illness. Subsequently, the body wards off invading organisms much more easily because the immune system is activated consistently by the "artificial fever".
REDUCE STRESS: Heat therapy loosens the muscles and relaxes the body. Many massage therapists use heat to provide more thorough and effective treatment.
BENEFIT TO SKIN: Heat improves circulation, expels dirt & chemicals and removes dead cells on the surface of the skin. This leads to a more soft and clear complexion
Increase your water intake: Drinking a lot of water not only improves your overall health, it also will help your skin to become tighter, smoother, and look more radiant. Be sure to drink at least 6 glasses of water per day. If you can drink more than that, even better. Hydration is wonderful for your skin and certainly helps with the elasticity of such.
Moisturize your skin: Use a moisturizer that has vitamin E in it, so that your skin will stay moist, as this allows for new skin cells to grow.Moisturizing also helps with minimizing wrinkles. You can even use coconut oil on your skin. Coconut oil is a natural moisturizer and has antibacterial properties to soothe the skin.
Be patient: When dealing with stretched, loose skin, it is important to be patient as your body adapts to your new size. Additionally, keep in mind that depending on how much weight you’ve lost, your skin may not be able to return to its original elasticity. Make a decision to accept this now just in case and affirm that you are pretty awesome even with some loose. #BRINGYOAZZ