The 8-Week Transition Plan

The 8-Week Transition Diet

As I have stated in many mervmails; I don’t believe in diets; they are made to fail! With diets your mind is set on depriving yourself from foods, which is a trap to fail. Your focus should be on a life-style modification. It’s a long time goal and focused on foods you are allowed to eat. This mindset is a positive one and therefore it’s a “recipe” to succeed in your goals! Don’t focus on weight loss; instead focus on loosing body fat. Furthermore, there is never a perfect time to start….there are always excuses why to delay. Be pro-active and decide to make a change and start today!

I've found over the years that a transitional eating plan is one of the easiest ways to change your eating habits for the better. Initially, don’t worry about calories, but instead focus on behavior modification!

It's often said that no nutritional plan works for every individual. While this is true, you may have noticed that all plans target a similar goal: eating more natural whole foods and less junk. That's because there are no secrets to healthy eating. There are strategies that can lead to various performance benefits, but 99 percent of diet is cutting junk and eating real food.

This 8-week transition plan is for those of you who are less detail oriented. Conceptually-based diets like this can be easier to follow, because they focus on providing you with a short list of "no-nos," leaving you with a fairly wide array of foods that you are allowed to eat. Of course, that isn't the attitude you want to have for long-term success. Any diet, no matter how easy it seems, will take some willpower on your part if you want to see results. Your long-range goal should be to eat well, period. If you can accomplish this, your physical transformation will become a natural extension of your lifestyle, instead of something you need to pursue.

As healthy eating becomes a habit, you will find the other intangibles (such as weight loss, increased energy, etc.) falling into place. For many people, the easiest way to accomplish the healthy eating habit is to make a gradual transition from food choices that hinder human performance to ones that help you perform better. By making this transition gradually, you'll find that it isn't as difficult as you expected.

Week 1

 

No junk. Eliminate junk food from your diet. That's it, just junk. Other than this, you can eat whatever and whenever you like. Now, how hard can that be? Guess this depends on what I mean by "junk." But all I'm concerned with this week is the obvious stuff like potato chips, candy, ice cream, cake, etc. You may be stricter if you'd like, but for Week 1, don't be too hard on yourself. For many of you, this step alone will reap huge benefits.

Cheat Days: 2
Since no one's perfect, you get 2 days to cheat. That's right, 2 days where you can eat anything you want! A trick on these days (and, yes, this means there will be more) is to listen to your body. At first, it'll probably tell you it wants whatever you've been denying it. However, over time, it'll start to crave nutrients you're deficient in. Learn to read your body's subtleties. If you're craving ice cream, you may be short on essential fatty acids. If you crave a hamburger, your diet may lack protein. This way, you can make better food substitutions. It's a way of getting in tune with yourself that will benefit you for your entire lifetime.

Weekly focus: Water. Not swimming in it, though that's good too, but staying hydrated with it. You should drink at least 6 to 8 glasses of water per day. Diet sodas and such are no substitute, because they contain a passel of ingredients that live right at the bottom of the junk heap. Drinking a glass of water when you feel hunger pangs coming on will not only keep you hydrated, but will help stave off your hunger to some degree.

As for other drinks, juices and sugary sodas also (obviously) fall into the junk category. And alcohol should be kept to a minimum. We tend to forget (purposely or not) that alcohol has calories. A lot of them: 7 calories per gram. Mixers can be even worse—not only can they add calories, but sugary calories influence the way alcohol reacts with your body. When you do drink, red wine is the alcohol of choice, with natural beer running second.

Your shopping list

Your shopping list

Here’s your shopping list to go with your week’s worth of meals. I suggest taking this list with you to the store on a Sunday, and do all your shopping for the week. Of course, you may not need all of the items listed. You may need additional items depending on your meal choices. However, I wanted you to have an example what to shop for, as well as understanding the nutrition facts on the label, so you make the right choices on what to buy, or what to skip!

Here are some main rules;

1. Always go with a list. If you go without a list, you may as well just throw your money away. Better yet, donate it to me — I probably need it more than you. :-) Seriously, though, you need to prepare a list of everything you need, pulling from your weekly menu (next tip) and checking to make sure you don’t have it in your pantry, fridge or freezer. Make sure you’re not forgetting anything. Now stick to that list!
2. Plan out a weekly menu. This is the best way to ensure that your list is complete, and that you have enough to serve your family dinner for the week. I often plan a weekly menu and then duplicate it for the next week — this way I can shop for two weeks at once.
3. Don’t go when you’re hungry. This is a common tip, but it’s true: when you’re hungry, you want to buy all kinds of junk. You’ll end up spending a lot more. Eat a good meal first, and you’ll be more likely to stick to your list.

What to buy;

SNACKS
protein nutrition bars
Whey protein ready-to-drink shakes or powder
MEAT/POULTRY
Frozen, skinless chicken breasts
Low-fat sliced chicken or turkey deli meat
Eye of round beef steak
Turkey burgers
Lean ground beef
Ground turkey
New York choice lean sirloin steak
GRAINS
Old-fashioned oatmeal
Whole-wheat tortillas
Low-fat whole-wheat frozen waffles
Whole-wheat English muffins
Whole-wheat pita bread
Whole-wheat bread
Whole-wheat hamburger buns
Whole-wheat spaghetti
Whole-wheat flour
Brown rice
PRODUCE
Celery
Water chestnuts
Scallions
Low sodium dill pickles
Spinach leaves
Fresh tomatoes
Cucumber
Carrots
Romaine lettuce
Broccoli
Sweet potatoes
White potatoes
Lettuce
Onions
Canned whole tomatoes
Fresh mushrooms
Canned kidney beans
SPICES
Cinnamon
Pepper
Salt
Paprika
Garlic powder
Cloves of fresh garlic
Cumin
Parsley
Dill weed
Basil
Oregano
Cilantro
Chili flakes
Ginger
Chili powder
OILS/DRESSINGS
Extra virgin olive oil
Balsamic vinegar
Italian vinaigrette
Low-fat mayo
Cooking spray
FRUIT
Blueberries
Raspberries
Apples
Peaches
Strawberries
Pears
Grapes
DAIRY
Grated low-fat Parmesan cheese
Low-fat cheese slices
Shredded low-fat American cheese
Shredded low-fat Mozzarella cheese
Low-fat String cheese
Fat-free sour cream
Skim milk
Low-fat cottage cheese
Fresh eggs
Egg substitute
Low-fat yogurt
FISH
Canned tuna packed in water
Salmon filet
Trout
Haddock
TOPPINGS/CONDIMENTS
Sugar-free syrup
Fresh lime juice be mindful of added sugar
Light teriyaki marinade
Almonds/slivered almonds
All-natural peanut butter
Green enchilada sauce
Salsa
Soy sauce
Lime juice
Sugar free applesauce
Splenda^®*
Baking powder
Lemon juice
Mixed nuts
Ketchup use sparingly because of sodium content
Dijon mustard

How to Read the Nutrition Facts Label

The Nutrition Facts label provides you with more detailed nutritional information about the food or product. Here you will understand how different foods and products stack up against one another so that you can choose healthier options. Make sure you look at the serving size. Keep in mind your daily calorie intake (refer to an earlier mervmail “plan your day”), as well and when you are planning to consume the product, e.g. post workout – simple carbohydrates (sugar), pre workout – complex carbohydrates, ratio carbohydrates/protein/fat etc.


1. Serving Size: The serving size tells you what is a recommended serving size of the food.  Here are some tips to consider:

• If you aren’t used to measuring or weighing your food, measure your portions until you become comfortable with standard portion sizes.
• If you eat more or less than the recommended serving size, the rest of the information on the label needs to be adjusted to reflect the amount you are consuming. (E.g., if you have 2 times the serving, all nutritional values must be multiplied by 2)
• When comparing foods, ensure you are comparing based on equal portion sizes

2. Calories: Calories provides you with a measure of how much energy you get from a serving of the food. Remember that the number of servings you consume determines the number of calories you actually eat.  For instance, if you have two servings of a food, you will have to double the calories listed per serving size to know how many calories you have consumed.  A good gauge to understand if something is high in calories is listed below:

• 40 Calories is low
• 100 Calories is moderate
• 400 Calories or more is high

3. Calories from Fat: Fat Calories tells you how many calories of the food are specifically fat calories. Each gram of fat is worth 9 calories. No more than 30% of your calories for the day should come from fat. A good rule of thumb is to eat a maximum of 3 grams of fat or 30 fat calories per 100 calories of food.
4a. Total Fat: Total fat explains how much of both good fats (monounsaturated and polyunsaturated fats) and bad fats (saturated and trans fats) are in the food.

• Optimally, you should have no more than 3 grams of fat per 100 calories
• When comparing products/foods, be sure to compare the same serving sizes and then look at the amounts of total fat, saturated fat and calories in a serving of each product. Choose the one with the least amount of each

4b. Saturated Fat: A ‘bad fat,’ saturated fat is found in foods including butter, margarine, fats from meat and pork, full-fat dairy products, eggs, palm and coconut oils and many fast foods. It is best to avoid or limit foods that have saturated fat. Your daily intake should be no more than 10% of your daily caloric intake (less than 1 gram per 100 calories).
4c. Trans Fat: Also a ‘bad fat,’ Trans Fats are created during cooking and/or processing. These fats are often found in commercially baked products. These fats should be eliminated from your diet. 5a. Cholesterol: A combined number telling you how much of both good (HDLs) and bad cholesterol (LDLs) are in the serving.

• It is best to eat no more than 300mg per day
• When comparing products/foods, first ensure you are comparing the same amount for a serving size and then look at the amounts of cholesterol in each and choose the one with the least amount

5b. Sodium: The amount of sodium in the serving.

• It is best to eat no more than 2,400mg per day.
• When comparing products/foods, first ensure you are comparing the same amount for a serving size and then look at the amounts of sodium in each and choose the one with the least amount

6a. Carbohydrates: The total amount of carbohydrates in the food. Each gram of Carbohydrates is worth 4 calories. It includes simple carbs and sugars, complex carbs and fiber. When foods contain carbohydrates, it is best if those carbohydrates contain some amount of fiber (see dietary fiber).
6b. Dietary Fiber: How much fiber is in a serving of the food. It is found mostly in complex carbohydrates such as whole grains, fruits, vegetables and beans.

• Try to eat between 20 and 35 grams per day
• The higher the fiber content of a product, the lower the sugar content in the food

6c. Sugars: The number of grams of carbohydrates per serving specifically made up of sugar. It is best to have this number low. When looking at total carbohydrates, the closer the sugar gram value is to the total carbohydrate gram value, the less fiber you have in the food, meaning the less satiated you will feel.
7. Protein: How many grams of protein are in a serving. Each gram of Protein is worth 4 calories. It is always good to maintain a balance of protein, carbohydrates and fats in a meal. If this food doesn’t contain proteins, try to combine it with another food that has protein.
8. % Daily Values: Tells you what percentage of your recommended daily allowance is provided by the serving of food. Note however, It is based on a 2,000 calorie diet. Generally, a value of 5% is considered low and a value of 20% is considered high. If you consume other than 2,000 calories a day to maintain a healthy body weight understand that these percentages may be different. Regardless, it is a good way to compare other products.
9. Vitamins and Minerals: How much of recommended vitamins and minerals are in the serving. You should aim to reach 100% for all required vitamins and minerals. To ensure you are getting your required daily intake, take a multivitamin.
10. Recommended Amounts: The recommended daily amount for each nutrient for both a 2,000 calorie diet and a 2,500 calorie diet. If you need to consume more or less calories than 2,000 or 2,500 day to maintain a healthy body weight, the recommended amounts for fat, carbohydrates and protein will change.
11. Calories per Gram: This shows the caloric weight of each macronutrient – Fats, Carbohydrates and Protein. It is best to choose foods that are well balanced, containing all nutrients.

 

How to create a meal

How to create a meal

 

 

 

 

 

 

 

 

 

To create a meal; Take one item from protein, complex carbohydrates, vegetables and fats column (see below list and see portion size);

Food List

Protein
Chicken breast
Turkey breast
Lean ground turkey
Swordfish
Orange roughy
Haddock
Salmon
Tuna
Crab
Lobster
Shrimp
Top round steak
Top sirloin steak
Lean ground beef
Buffalo
Lean ham
Egg whites or substitutes
Trout
Low-fat cottage cheese
Wild-game meat
Turkey Bacon

Complex Carbohydrates
Potato
Sweet potato
Yams
Squash
Pumpkin
Steamed brown rice
Steamed wild rice
Lentils
Couscous
Kashi
Bulgur
Whole-wheat pasta
Oatmeal
Barley
Beans (black, kidney)
Corn
Strawberries
Melon
Apple
Orange
Fat-free yogurt
Fat-free milk
Whole-wheat bread
High-fiber cereal
Whole-wheat tortilla
Whole-wheat pita bread
Whole grains

Vegetables
Broccoli
Asparagus
Lettuce
Carrots
Cauliflower
Green beans
Green peppers
Mushrooms
Spinach
Tomato
Peas
Brussels sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion

Vegetable Proteins
Tempeh
Seitan
Tofu
Texturized vegetable protein
Soy foods
Veggie burgers

Healthy Fats
Avocado
Sunflower seeds
Pumpkin seeds
Cold-water fish
Natural peanut butter
Low-fat cheese
Low-sodium nuts
Olives and olive oil
Safflower oil
Canola oil
Sunflower oil
Flax seed oil

How to create a meal:

A portion is the size of a deck of playing cards, the size of your closed fist or the palm of your hand for all solid foods.

One cup for all liquids. 1.Protein Choose a portion of lean protein from above list 2.Carbohydrates Choose a portion of complex carbohydrates From above list 3.Vegetables Add a portion of vegetables to at least two meals each day from above list 4. Essential fats Consume one tablespoon of unsaturated oil daily or three portions of salmon per week 5.Water Drink at least 10 glasses of water each day. Eat more often Research indicates that eating smaller meals more frequently (about every three hours) supports metabolism and helps maintain energy. Eat 3 Meals and 3 Snacks a day! Snack; I like to work with protein shakes and nutrition bars to make it easier. However, if you make your own snacks; make sure each snack has protein! ·         In addition I would recommend a pre- and post workout “meal” Key to success…..Research your idea, Plan for success, Expect success & just plain DO IT! It amazes me how many people just skip the last step! Practice being a “doer” and success will follow you every step of the way!

Dietary guidelines

Dietary Guidelines

“TRY AND FAIL IS THE MANNER OF LOSERS, TRY AND LEARN IS THE WAY OF THE STRONG.”

We all have to get out of our comfort zone when trying to realize our goals.  This journey will give you plenty of opportunities to try new things.

In most cases, there is not just one correct way, but many! Something might work for you and not for others, and vice-versa.

Make sure you make it a learning experience and see what works for you. Stay with your “winners” (what works for YOU) and adjust your “losers” (what doesn’t work for YOU).  Make sure you learn from YOUR experiences, so you won’t make the same mistake in the future…………………..

• Eat small meals every few hours (2.5 to 4 hours) or eat 3 meals and 2 or 3 snacks distributed throughout the day)
• Eat 3 food groups every meal
• Eat 2 food groups every snack
• Plan meals around moderate or intense exercise
• Plan snack or meal 1 to 2 hours before
• Eat high carbohydrates meal very soon after exercise (simple carbs and protein)
• carbohydrates and quality proteins in approximately a 4:1 ratio
• post-workout meal should be 10 - 20% of total daily caloric intake
• eat a starch or fruit for carbohydrates
• Eat protein every meal and snack

• Eat lower fat meat or milk.
• Combine foods to compliment protein (optimizes amino acid ratio)
• Eat legumes (beans, peas, lentils, peanuts) with grains, seeds, or nuts
• Eat grains with milk or cheese.
• Eat fruits or vegetables every meal and snack

Eat a variety of fruits and vegetables

• Eat vitamin C rich foods
• At least 1 serving a day
• Citrus fruit, tomatoes, fresh melons, strawberries
• Eat cruciferous vegetables (cabbage family)  
• Cabbage, broccoli, brussel sprouts, kohlrabi, cauliflower
• Eat vitamin A rich foods
• At least 1 serving every other day
• Dark leafy greens, and dark yellow foods
• Eat foods with fiber
• Whole grains, vegetables, fruit, and legumes (beans, peas, lentils)
• Eat calcium rich foods
• Milk, yogurt, cheese
• Green leafy vegetables, kelp, bean sprouts, tofu, garbanzo beans, canned salmon, sardines, or jack mackerel (with tiny bone particles), oysters, figs, almonds, chestnuts, filberts, sesame seeds.
• Make lower fat and healthier fat choices  

• Cook with little or no oil
• Roast, bake, broil, grill, poach, steam, or boil instead of frying
• Keep saturated fat intake low
• Eat leaner meats
• Remove skin from poultry
• Lower fat milk and yogurt
• Choose lower fat snacks
• Limit hydrogenated fat (used in products to increase shelf life)
• Consume moderate poly-unsaturated
• salad dressing, mayonnaise, corn oil, safflower oil
• Consume momo-unsaturated fats
• olive oil, canola oil, peanut oil, olives, avocado, almonds, cashews, pecans, peanuts, sesame seeds
• Include Omega-3 fats
• fatty fish, flax seed, walnuts
• Limit refined foods

• White bread and cereals, soda pop, sweets, alcohol
• Eat whole foods whenever possible
• Limit cured and smoked products
• Salt-cured, smoked, nitrite cured foods
• Avoid plastic food and beverage containers
• Particularly when choosing and storing acidic foods or foods containing fats
• Especially when heating food in microwave
• Also avoid commercially canned foods and aluminum cans with plastic linings
• Eat a variety of foods from each food group every day
• Try new foods
• Limit eating salty food or adding salt

* Assignment

Make one change in your eating/food pattern, and stick to it for at least this week.

This can either be:

Adding something to your diet, e.g. add vegetables to a meal, add a healthy snack, drink more water, take a multi vitamin, etc. or

Limit certain food in take, e.g. chocolate, ice cream, cookies (and ladies, I know who you are : - )

E-mail me your proposed change, and at the end of the week let me know if you were able to stick to it.

I EXPECT AN E-MAIL BACK FROM EVERYBODY !!!

“THE DIFFERENCE BETWEEN THE IMPOSSIBLE AND THE POSSIBLE LIES IN A PERSON’S DETERMINATION”

Believe fully in your destination. Have your goals set and make a “road map” on how to get there.

There will always be obstacles getting to your end result, but with determination your will be able to overcome these obstacles.

It’s okay to be “off track” once in a while, and to make mistakes (but you should learn from your mistakes), as long as you are determined to get back to your “road map” to success.

Hydration

Hydration

“YOU SEE, IN LIFE, LOTS OF PEOPLE KNOW WHAT TO DO, BUT FEW PEOPLE ACTUALLY DO WHAT THEY KNOW. KNOWING IS NOT ENOUGH! YOU MUST TAKE ACTION.”

 By: Anthony Robbins

You have been training (for a while now), and you have been guided and instructed in regards to goal setting, resistance, cardio training, nutrition, recovery and other relevant matters. All this knowledge will help you with your “road-map” to success and reaching your goals.

It’s important that you start “understanding” the guidance and tools given to you, so you can put this knowledge into action, even without my guidance and/or help in the future.

Just be aware, knowledge is not enough………you have to put the knowledge into action! This is the only way to success!

This week I want you to focus on the liquids going in to and out of your body. First of all, keep in mind that you are literally awash in fluid - 60% of an adult’s total body weight is water and 70% of muscle weight. Now that you have found your ‘inner athlete’ it is important to understand that hydration is key to top performance as well as successful weight control, proper digestion, healthy skin, and super charged energy levels. In short, fluid levels affect every cell in your body, and chronic mild dehydration can make you feel tired, headachy, and older than your years. Don't get fooled by bloat, which might make you want to limit liquids - the solution is just the opposite. Drink more water, not less, and your brain will signal your body to release the extra fluids stored and reduce the bloat.

That said, beware of liquids with calories such as juice, sweetened teas and coffees, sodas, and energy or sports drinks because they can add up quickly. When we sip instead of chew our calories, our brains don't register fullness well so most people end up overdoing calories - a recipe for weight gain. In fact, in my nutrition therapy practice I recommend juice and sports drinks to underweight kids to help them gain weight!!

So, your assignment is as follows:

1) Check your hydration status by urinating into a clear plastic cup and looking at the color. Clear or pale "lemonade" color urine shows good hydration status, but dark "apple juice" color pee is a sign that you need to drink more.

2) Aim for half your body weight in fluid ounces of liquids daily, with half that amount as plain old water. For example, a 160-pound person should drink 80 ounces (or 10 cups) of fluids, and at least 5 of those cups should be water. Of course a sweaty work out will require extra fluids.

3) Start to track how much and what types of beverages you drink. Aim to increase water and decrease other fluids. If you don't like the taste of plain water put in a sprig of fresh mint, a wedge of lemon or lime, or try a tiny splash of juice in your water for a hint of taste and color. Other healthy liquids are skim or 1% milk (organic is best), herbal teas, and seltzer.

4) Be aware on the other hand, drinking products with caffeine, a known diuretic, can greatly dehydrate an individual (same as with alcohol)

You don’t have to change that much for it to make a great deal of difference. A few simple disciplines can have a major impact on how your life works out in the next 90 days, let alone in the next 12 months or in the next 2-3 years.

importance of weight training

importance of weight training

The combination of weight training, aerobic exercise and sound eating habits have shown to be the most effective for fat loss and toning. Toning is simply the restoration of muscle and the simultaneous decrease of fat. Every year after the age of 25, the average American gains one pound of body weight, yet loses one third to one half pound of muscle (Evans 1992). Consequently, our resting metabolism decreases approximately one half of a percent every year. Proper exercise and sound eating habits can reverse this process.

While aerobic exercise burns fat during exercise, anaerobic exercises, like weight training, utilize fat hours after exercise. Weight training can also increase the metabolic rate a second way: It restores muscle tissue that had been lost over the years from a sedentary modern lifestyle, thus improving the aesthetics of the body by accentuating its curves and shape. The average adult adds 3 pounds (1.36 kg) of muscle after 2 months of strength training (Westcott 1995) and consequently increase their metabolic rate by 7% (Campbell 1994, Pratley 1994). One pound (0.453 kg) of muscle burns approximately 30-50 Calories per day. In contrast, a pound of fat only burns about three Calories per day. After 3 months of strength exercise, the average adult loses 4 pounds (1.8 kg) of fat despite eating 15% more Calories (Campbell 1994).

Weight training exercises that use large muscle groups (e.g. gluteus maximus, quadriceps, hamstrings, chest and back exercises), with a progressively greater resistance, have the most potential for restoring lean body weight and raising the metabolism hours after exercise.

Most people do not have to be worried about getting too big when training with weights. Evidence suggests that less than 20 percent of men, and very few women, can develop large muscles, even if they wanted to, regardless of what program they follow. Bodybuilders usually trained for years, possess a certain degree of genetic aptitude and, most likely, have used anabolic steroids sometime in their careers.

When beginning an exercise program muscle mass increases may initially outpace fat loss, resulting in a very small, temporary weight gain. When exercise can be increased over time, more significant fat loss can occur. Make sure your exercise program is supported with a well balanced dietary program to optimize weight loss.

Please remember your goals and inspiration for a healthier wellbeing. Don’t be afraid to try new things and to make mistakes……but always stay focused, determined and take action. But more importantly, take this gift that was given to you with all your knowledge and enthusiasm and inspire those people around you. Take them along on your journey and become their role model. It’s amazing what kind of impact you can make on others!