WEEK ONE - Food, Food, Food… |
If you want more energy, fewer cravings, less pain, better memory, and improved moods while re-shaping your body, then you MUST change your diet! Begin with what I like to call the “breakfast of champions.”
• Include protein (about 14–21 grams) at breakfast; two or three 3 eggs (or other protein of choice)
• High-fiber carbohydrate: fruit or slice of whole grain bread
• Green Tea
Eat every four hours. Avoid all sugars and stop eating two to three hours before bedtime.
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WEEK TWO- Cut down on sugars and starches! |
As women age they store fat at an accelerated rate, so you must reduce or eliminate your intake of refined carbohydrates.
• Limit refined sugar and carbohydrates to no more than one or two small servings per day.
• Drink Water; one gallon per day with six ounces of unsweetened cranberry juice.
• Start your day with a fresh lemon in hot water to detoxify and rejuvenate your liver.
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WEEK THREE- ADD Supplements! |
Supplements work by complimenting your diet to make sure you are getting essential nutrients.
Add the following as a part of your daily routine-
• Calcium/magnesium
• B-complex
• Flax seeds or flax oil or fish oil
• A handful of nuts
• Begin walking/cycling/climbing/dancing for 20 minutes, three times a week
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WEEK FOUR- Eat PROTEIN! |
• Add lean protein to each meal, at least 14 grams for women or 21 grams for men.
• Eat a high-fiber carbohydate, such as nuts or avocados, at each meal.
• Consider having a hormone evaluation for added balance, especially if you’re suffering from hormone-related symptoms.
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WEEK FIVE- Give yourself permission to RELAX! |
• Spend 10 minutes per day closing your eyes and relaxing; Breathing in through the nose for six counts, holding for three, and then exhaling for seven to eight counts. Basically, exhale for longer than you inhaled.
• Begin your day with three stretches to wake up your body.
• Eliminate things on your to-do list that aren’t absolutely necessary.
• Take one day out of the week to organize. Have a game plan for success!
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WEEK SIX- Move it… take a walk! |
• Increase your walking to five times per week.
• Add weight-resistance training such as rubber bands to build muscle- two times per week for 20 minutes. Do a full body workout!
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WEEK SEVEN- LET GO of negativity! |
Change your self-talk and cultivate a more positive outlook,
Repeat after me;
I am healthy
I am doing all of the right things to get control of my life
I am beautiful
I am strong
I am clear minded
Negativity will set you back weeks!
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WEEK EIGHT- Take inventory! |
Who surrounds and influences you?
Energizers make you laugh and feel happy, energized, and “light” when you are with them. They bring out the best in you!
Neutrals don’t do anything for you, positive or negative. You might as well be alone.
Drainers exhaust you! They cause you to feel tired, helpless, frustrated, angry, or sad. They often rehash bad stuff with you over and over!
Strive to reduce the drainers in your life and seek to find more energizers. If you are a rescuer or a fixer be careful not to exhaust yourself with drainers, as they can leave you feeling empty.
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WEEK NINE- Time to stop flying by the seat of your pants and PLAN! |
Spend time each night to get your next day’s food together for you and your family.
• Set out what you want to fix for dinner.
• Set out your lunch bag and some of the contents.
• Keep higher-protein snacks within easy reach.
• Cut up veggies and store refrigerated in baggies for the week.
• Keep nuts readily available.
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WEEK TEN- Let’s move! |
• Increase weight-resistance training to three times per week.
• Keep cardio at five to six days per week.
• If you like resistance training more than cardio, you can flip flop.
• OR for more fat-burning, add 20 minutes of brisk walking after dinner.
Don’t forget to sleep, sleep like a baby! Sleep is the repair shop of the body and brain .
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WEEK ELEVEN- Get your cravings under control! |
If you have cravings, these supplements taken before each meal can help.
• Chromium picolinate 200-400mcg
• L-glutamine 1000mg
• Make sure you are eating every four hours or at least four times daily with enough protein at each meal.
• Drink water throughout the day.
Sugar cravings = low blood sugar. (Means you need to eat more often.)
Salt cravings = low water intake. (Increase your water intake.)
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WEEK TWELVE- Putting is ALL together |
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Don’t forget… just as hormones have hundreds of functions that are critical to helping you feel emotionally, physically, and mentally balanced, so too does the food you put into your body and the exercise you get daily. Please do not underestimate how a starch-and-sugar-laden diet can drag you down, making you feel depressed, tired, and achy all over. Food is medicine, so let it give you what you need- every day!
In today’s world we are pressed from all sides to spend every waking hour thinking and processing stress. If we spend all of our time performing mentally without physical exertion, a terrible imbalance between our brains and bodies occurs, causing frustration, anger and anxiety- not to mention fat!
So remember, in keeping weight off and stress down, you need to keep your activity up!
Blessings to you and your health! Nisha
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