| |
| |
Testimonials |
"This program isn't a sacrifice, it's a
part of our lives."
-Ken and Mourlene Wright |
|
 |
Weight Loss Tips
10 Tips for Eating
1. Avoid bread, pasta, rice, potatoes, and other starches.
2. Eliminate desserts.
3. Eat protein with every meal and snack.
4. Focus on fiber-rich, colorful vegetables and fruits.
5. Eat a large salad with lunch and dinner.
6. Include high-protein snacks between meals.
7. Drink at least eight glasses of water a day.
8. Keep an eye on portion sizes.
9. Eliminate emotional eating.
10. Take a daily nutritional supplement.
10 Tips for Cooking
1. Make extra-virgin olive oil your cooking oil of choice.
2. Use cooking spray to coat skillets and baking dishes.
3. Never fry food: grill, sauté, broil, or bake instead.
4. Lightly steam vegetables.
5. Make large quantities of soup and other foods, and freeze for later use.
6. Take advantage of prewashed spinach, lettuce, and other produce.
7. Buy large bags of individually frozen skinless, boneless chicken breasts.
8. Make a weekly meal plan and shopping list.
9. Wash and chop vegetables ahead of time.
10. Build a meal around a roasted chicken. Use leftovers for snacks, etc.
10 Tips for Dining Out
1. Send the breadbasket away.
2. Don't be afraid to ask questions about the menu or ask for substitutions.
3. Avoid fast food restaurants.
4. Stay away from restaurants that don't offer healthy menu selections.
5. Ask for your protein selection to be grilled, broiled, baked, or sautéed - anything but
breaded and fried.
6. Order salad dressing and sauces on the side.
7. Share an entrée.
8. Eat half of your entrée and take the rest home in a doggie bag.
9. Drink water or iced tea.
10. Say no to dessert.
10 Tips for Exercising
1. Warm up and stretch before exercising.
2. Have a set time of day to exercise that fits into your schedule.
3. Incorporate weight training into your exercise regimen.
4. Get an exercise partner.
5. Do something you like to do.
6. Vary your exercise routine.
7. Stay hydrated.
8. Get a pedometer and aim for 10,000-12,000 steps a day.
9. Whenever possible, walk rather than drive.
10. Take the stairs instead of the elevator.
10 Tips for Staying on Track
1. Make a contract with yourself to change a health behavior.
2. Select a painful consequence for failure.
3. Go public with your commitment.
4. Set long- and short-term goals.
5. Get a partner.
6. Log your daily exercise.
7. Weight yourself daily.
8. Monitor your progress.
9. Reward your successes.
10. Look at yourself in the mirror naked.
|
|
|
