Nutrition 4 Weight Loss Program · 2019-01-09 · Nutrition 4 Weight Loss Program weightandwellness.com | 651-699-3438 ©2019 Nutritional Weight & Wellness, Inc. Measuring Your Progress—Inch

Nutrition 4 Weight Loss ProgramA 12-week nutrition series for weight loss and optimal health

Class 1: Real Food for Better Metabolism

weightandwellness.com | 651-699-3438©2019 Nutritional Weight & Wellness, Inc.

Nutrition 4 Weight Loss Program weightandwellness.com | 651-699-3438

©2019 Nutritional Weight & Wellness, Inc.

Health SurveyRate each of the following symptoms based upon your health profile for the past 6 months.

DIGESTIVE_____ Nausea or vomiting_____ Diarrhea_____ Constipation_____ Bloated feeling_____ Belching, passing gas_____ Heartburn_____ TOTAL

EARS_____ Itchy ears_____ Earaches, ear infections_____ Drainage from ear_____ Ringing in ears_____ Hearing loss_____ TOTAL

EMOTIONS_____ Mood swings_____ Anxiety, fear, nervousness_____ Anger, irritability_____ Depression_____ TOTAL

ENERGY/ACTIVITY_____ Fatigue, sluggishness_____ Apathy, lethargy_____ Hyperactivity_____ Restlessness_____ TOTAL

EYES_____ Watery, itchy eyes_____ Swollen, red, or sticky eyelids_____ Dark circles under eyes_____ Blurred or tunnel vision_____ TOTAL

HEART_____ Skipped heartbeats_____ Rapid heartbeats_____ Chest pain_____ TOTAL

LUNGS_____ Chest congestion_____ Asthma, bronchitis_____ Shortness of breath_____ Difficulty breathing_____ TOTAL

MIND_____ Poor Memory_____ Confusion_____ Poor concentration_____ Poor coordination_____ Difficulty making decisions_____ Stuttering, stammering_____ Slurred speech_____ Learning disabilities_____ TOTAL

MOUTH/THROAT_____ Chronic coughing_____ Gagging, clears throat

frequently_____ Sore throat, hoarse_____ Swollen, discolored tongue,

gums, or lips_____ Canker sores_____ TOTAL

NOSE_____ Stuffy nose_____ Sinus problems_____ Sinus Drainage_____ Hay fever_____ Sneezing attacks_____ Excessive mucus_____ TOTAL

SKIN_____ Acne_____ Hives, rashes, dry skin_____ Hair loss_____ Flushing or hot flashes_____ Excessive sweating_____ TOTAL

HEAD_____ Headaches_____ Faintness_____ Dizziness_____ Insomnia_____ TOTAL

JOINTS/MUSCLES_____ Pain or aches in joints_____ Arthritis_____ Stiness, limited movement_____ Pain, aches in muscles_____ Weakness or tiredness_____ TOTAL

WEIGHT_____ Binge eating or drinking_____ Craving certain foods_____ Excessive weight_____ Compulsive eating_____ Water retention_____ Underweight_____ TOTAL

OTHER_____ Frequent illness_____ Frequent or urgent urination_____ Genital itch, discharge_____ TOTAL

______ GRAND TOTAL

Add up the numbers to arrive at a total for each section to arrive at the grand total.

POINT SCALE:0 = Never or Almost Never have the symptoms1 = Occasionally have it, effect is Not Severe2 = Occasionally have it, effect is Severe3 = Frequently have it, effect is Not Severe4 = Frequently have it, effect is Severe

Class 1: Real Food for Better Metabolism | 2



Measuring Your Progress—Inch By InchTaking your measurments is often an excellent way to chart progress; often changes show up in inches before they do on the scale.Remember to keep your muscles relaxed while you are measuring.

Upper arm: Measure wherever they are biggest above your elbows.

Bust (Women): Don’t squish yourself. Measure around your bust and back right at the nipple line; make sure the tape measure is not lower.

Chest (Men): Measure above the nipple, keeping the tape measure parallel to this line when you reach it around your back.

Waist: Measure wherever it is the smallest. If you have “no waist,” measure right at the navel line.

Hips: Measure at the biggest part—even if that is really low.

Belly: Measure midway between the biggest part of your hips and your waist.

Thigh: Measure wherever they are the biggest.

Knee: Measure right above the knee.

Calf: Measure wherever they are the biggest.

Date Starting Week 4 Week 8 Week 12 Week 16 Week 20 Week 24

Weight

Upper arm

Bust or chest

Waist

Hips

Belly

Thigh

Knee

Calf

Total inches

Inches lost




Numbers to Watch

Date: Weight:

Blood Pressure:

Cholesterol

Total:

HDL:

LDL:

Triglycerides:

Fasting Glucose:

Date: Weight:

Blood Pressure:

Cholesterol

Total:

HDL:

LDL:

Triglycerides:

Fasting Glucose:




Planning Balanced Meals

BREAKFAST

Protein o_____________________________________________________________________________

Carbohydrate o_____________________________________________________________________________

Fat o_____________________________________________________________________________

SNACK

Protein o_____________________________________________________________________________

Carbohydrate o_____________________________________________________________________________

Fat o_____________________________________________________________________________

LUNCH

Protein o_____________________________________________________________________________

Carbohydrate o_____________________________________________________________________________

Fat o_____________________________________________________________________________

SNACK

Protein o_____________________________________________________________________________

Carbohydrate o_____________________________________________________________________________

Fat o_____________________________________________________________________________

DINNER

Protein o_____________________________________________________________________________

Carbohydrate o_____________________________________________________________________________

Fat o_____________________________________________________________________________

SNACK

Carbohydrate o_____________________________________________________________________________

Fat o_____________________________________________________________________________





Real VS. Man-MadeReal Man-MadeProtein

Fat

Carbs

• Beef• Poultry• Fish

• Eggs• Cheese

• Spam• Hot dogs• Egg substitute• Powdered eggs

• Squeeze cheese• American cheese• Fast food meats

• Canola oil• Corn oil• Margarine• Soybean oil

• Non-butter spreads

• Nut butters with sugar&refinedoils

• Olive oil• Butter• Nuts• Seeds

• Avocado• Coconut oil• Coconut milk

• Vegetables• Fruits

• Whole grains• Legumes/beans

• French fries• Chips• Fruit juice• Candy• Dessert

• Crackers• Breads• Pasta• Bagels• Cookies

© 2017 Nutritional Weight & Wellness Inc.weightandwellness.com | 651-699-3438



Resources for class 1:

HOMEWORK THIS WEEK: Track your food for 3 days to see if you are eating more real or man-made foods.

• Health survey• Numbers to Watch

• Measuring Your Progress—Inch by Inch

• Planning Balanced Meals

• Real vs. Man-Made Foods • Balanced Meal Ideas

(Menu 1 and 2)

What are you hoping to accomplish in the next 12 weeks? � Lose ___ number of pounds � Reduce aches and pains � Lower cholesterol numbers � Avoid diabetes � Have more energy

What’s the problem with excess sugar?Excess sugar = High blood sugars

High blood sugars = High insulin levels

High insulin = Excess body fat

Ask yourself: Am I eating real or man-made foods? Real foods support metabolism and weight loss. • Realprotein: Chicken, fish, eggs, etc.• Realcarbohydrates: Broccoli, carrots, spinach,

sweet potatoes, etc.• Realfats:Olive oil, coconut oil, avocados,

butter, olives, nuts, etc.Balanced eating = protein + carbohydrate + fat at every meal and snack.

Watch your numbers and remember…the scale is only one indicator of progress.

Reality check: You can only lose 1-1½ pounds of body fat per week.

That means in 52 weeks, you can lose 52-78 pounds without being on a starvation diet!




Balanced Meal Ideas



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Daily Food Plan for Women

BREAKFAST• Protein: 2-4 ounces• Carbohydrate: 1 cup or more unlimited

vegetables, ½ cup limited vegetables or 1 serving grain or beans

• Fat: 1 serving

SNACK• Protein: 1-2 ounces• Carbohydrate: 1 serving• Fat: 1 serving

LUNCH• Protein: 4 ounces• Carbohydrate: 2 cups or more unlimited


• Fat: 1-2 servings

SNACK• Protein: 2 ounces• Carbohydrate: 1 serving• Fat: 1 serving

DINNER• Protein: 4 ounces• Carbohydrate: 1 cup or more unlimited


• Fat: 1 serving

BEDTIME SNACK• Carbohydrate: 1 serving fruit• Fat: 1 serving

Daily Food Plan for Men

BREAKFAST• Protein: 3-4 ounces• Carbohydrate: 1 cup or more unlimited

vegetables, 1 cup limited vegetables and 1 serving of grain or beans

• Fat: 1 serving

SNACK• Protein: 2-3 ounces• Carbohydrate: 2 servings• Fat: 1 serving

LUNCH• Protein: 6 ounces• Carbohydrate: 2 cups or more unlimited

vegetables, 1 cup limited vegetables or 2 servings of grain or beans

• Fat: 1-2 serving

SNACK• Protein: 2-3 ounces• Carbohydrate: 2 servings• Fat: 1 serving

DINNER• Protein: 6 ounces• Carbohydrate: 2 cups or more unlimited

vegetables, 1 cup limited vegetables or 2 servings of grain or beans

• Fat: 1 serving

BEDTIME SNACK• Carbohydrate: 1 serving fruit• Fat: 1 serving




Meal Planning Ideas

BREAKFAST• 2 eggs, 1 cup green beans, 1 slice rye bread, 2

tsp. butter• 2 oz. of smoked salmon, 1 cup sliced

cucumbers and tomatoes, 2 Wasa crackers, 2 T. cream cheese

• 2 oz. chicken or turkey sausage, 1 cup broccoli, ½ cup sweet potato or yam, 2 tsp. olive oil

• Protein shake: 1 cup plain yogurt, 1 scoop whey protein powder, ½ cup strawberries, 2 T. coconut milk or 1 T. nut butter

SNACK (Morning and Afternoon)• 2 slices chemical-free deli turkey or ham, ½

avocado, 2 Wasa crackers• 2 slices chemical-free deli turkey or ham, 2 T.

cream cheese, 1 small fruit• 2 oz. steak, ½ cup carrots, 6 olives• 1-2 deviled eggs, 1 cup raw veggies• ½ cup cottage cheese, ½ cup blueberries, 2 T.

sunflower seeds• 1 cup chili, 2 T. sour cream• 1 protein bar

LUNCH• 2 cups salad greens, ½ cup peas, 1 cup

asparagus, ½ cup red pepper, ½ cup cherry tomatoes, ½ cup snow peas, 1 T. olive oil and balsamic vinegar, 6 olives and 4 oz. chicken breast

• Stuffed tomato with 1 cup chicken salad, 1 Ryvita cracker (plain)

• 4 oz. burger on top of a large salad with olive oil and balsamic vinegar

• 4 oz. salmon patty, ½ cup sweet potato, mixed salad, olive oil and balsamic vinegar dressing

• Chicken wild rice soup, celery and nut butter

DINNER• 4-6 oz. steak, 2 cups broccoli, ½ small baked

potato, 2 tsp. butter• 5 oz. broiled salmon, 2 cups asparagus, carrots

and snow peas, ½ cup brown rice, 2 tsp. olive oil

• 2 cup of chili, green salad, olive oil and vinegar dressing

• Chicken vegetable stew over ½ cup brown rice• 2 cups of beef stew, 2 Wasa crackers with 2 T.

almond butter• Stir fry: 4 oz. chicken breast, broccoli,

cauliflower, celery, green beans, carrots and water chestnuts, olive oil, with ½ cup brown rice

BEDTIME SNACK• ½ cup raspberries, 2 T. heavy cream• ½ apple, 2 T. nut butter• Celery, 2 T. cream cheese• ½ pear sautéed in 1 tsp. butter, add 2 walnut

halves and 1 T. cream• ½ cup yogurt, ½ cup berries, 10 pecan halves




Magic Within Me Food JournalBREAKFAST Date:_______________

Protein:Carbs:

Fat:

SNACKProtein:

Carbs:Fat:

LUNCHProtein:

Carbs:Fat:

SNACKProtein:

Carbs:Fat:

DINNERProtein:

Carbs:Fat:

SNACKCarbs:

Fat:

WATER: Check each glass of water you drank.

EXERCISE: Type:

Amount:

WELLNESS CHECK: Mark how you feel on the line.

My energy:

My moods:

My pain level:

Today I was:

I have the magic within me to plan healthy meals.

Tired Feel GreatGood Energy

Bad GreatGood

High NoneModerate

Unfocused Productive & Positive

BREAKFAST Date:_______________

Protein:Carbs:

Fat:

SNACKProtein:

Carbs:Fat:

LUNCHProtein:

Carbs:Fat:

SNACKProtein:

Carbs:Fat:

DINNERProtein:

Carbs:Fat:

SNACKCarbs:

Fat:

WATER: Check each glass of water you drank.

EXERCISE: Type:

Amount:

WELLNESS CHECK: Mark how you feel on the line.

My energy:

My moods:

My pain level:

Today I was:

I have the magic within me to be happy with who I am.

Tired Feel GreatGood Energy

Bad GreatGood

High NoneModerate

Unfocused Productive & Positive




Resources for class 2:

FOCUS ON SUCCESS: • Thenewfoodplanandthefoodjournalgiveyouthetoolstohaveanorganizedefforttoachieve

your goals.

• Use the Magic Within Me Food Journal for self-awareness. You can plan your meals or track what you eat. People who keep a food journal are more successful losing weight.

• Not sure what to eat? Choose balanced meals and snacks from the Meal Planning Ideas.

• Balanced Eating Guide• Meal Planning Ideas

• Magic within Me Food Journal

• Daily Food Plan for Women• Daily Food Plan for Men

The Nutrition 4 Weight Loss food plan is based on the new science of weight loss... ...not on calories. It’s based on nutrients to:• Increase metabolism,• Control cravings,• Increase energy and• Support wellness.

Balanced eating = protein + carbohydrate + a real fat every time you eat.

Print and keep the Balanced Eating Guide handy; it’s your new eating plan.

“Balanced eating is the best approach to permanent weight loss.”

—Good Calories, Bad Calories Gary Taubes

• Real protein increases your metabolism by up to 30% for two hours every time you eat it.

• Real fats are essential for weight loss and feeling satisfied.

• Vegetable are the best carbohydrate choice for your metabolism. » You will lose weight better by eating vegetable carbohydrates than by eating pasta or crackers.

• Water supports you metabolism, and we recommend drinking 8-10 glasses of water per day. » Divide your weight by two and drink that much water daily.

• Skip the soda; even diet soda decreases metabolism.

Do you have the habit of skipping meals? That not only slows your metabolism, but also sets you up for cravings. Make a commitment to eat at least 5 times/day for better energy and metabolism.



Class 3: Balance Blood Sugar to Control Cravings




Balancingyourbloodsugaristhefirststepto controlling cravings Low blood sugar = cravings, fatigue and hunger.

Common body signs of low blood sugar are hunger, panic attacks, insomnia, fatigue, irritability and low moods.

Think about when your cravings hit Middle of the afternoon? After work? Mid-morning?

• Prevent mid-morning cravings by starting your day with a balanced breakfast.

• Prevent late-afternoon cravings with an afternoon snack, such as a cup or chili or soup.

Lowbloodsugar=lowbloodflowtothebrain = bad decision making

To avoid the blood sugar rollercoaster, remember to eat a real protein, real fat and real carbohydrate at every meal and snack. We call it PFC.

For your cravings prevention plan, develop a long-term lifestyle habit of eating 3 meals and 2 snacks per day.

Blood sugar roller coaster

Balanced blood sugar

Class 3: Balanced Blood Sugar to Control Cravings | 17



FOCUS ON SUCCESS: • Plan, plan, plan!

• Visualize your success. Remember that your strongest, deepest, most frequent thoughtsinfluencethephysicalactionofyourbody.Areyouthinkingofstrawberries or M&Ms?

• Your attitude of wellness this week is to create lifelong habits, such as choosing a protein, fat and carbohydrate each time you eat to balance your blood sugar.

Plan, Plan, Plan! Like a boy scout, always be prepared!

Having foods to grab and go makes it easy to stay on your food plan. Check out all the “grab and go” ideas in this class.

Four books you may want to read:• The Schwarzbein Principle

Dr. Diana Schwarzbein• Eat Fat, Lose Weight

Anne Louise Gittleman• Nutrition Made Simple

Robert Crayhon• Good Calories, Bad Calories

Gary Taubes (Great reference book)

Resources for class 3: • Balanced Meal Ideas (Menu 3 and 4)




Balanced Meal Ideas



Class 4: Insulin Resistance Slows Metabolism—The Carb Connection




Insulin resistance is the leading cause of weight gain What causes insulin resistance? Eating too many carbohydrates for too long. Here’s the cycle:

Eating too many processed carbs (chips, cereal, French fries, beer, soda) spikes your blood sugar.

STEP 1

Insulin carries sugar/glucose into the cell to be burned for energy, but when you consume too many processed carbohydrates, insulin can’t get all the glucose into the cell, so the glucose gets converted to body fat and stored.

STEP 2

Class 4: Insulin Resistance Slows Metabolism - The Carb Connection | 21

© 2018 Nutritional Weight & Wellness | 8

High Blood Sugar = Excess Insulin

0

40

80

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160

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0.5 1 1.5 2 2.5 3 3.5 4 4.5

Blo

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Weight gain Weight gain

Cravings Cravings

High Blood Pressure High Triglycerides Hot Flashes

High Cholesterol Insomnia PMS Cramps

Fat Storage Ankle Swelling Mental Fog

Inflammation Hormone Imbalances Osteoporosis

Fluid Retention Decreased Fertility Weight Gain



ATTITUDE OF WELLNESS: • Are you willing to choose vegetables as your primary carbohydrates to balance

your blood sugar and increase your energy and metabolism?

• Insulin resistance leads to weight gain and many other health conditions, such as cancer,diabetes,cholesterolproblemsandinflammation.

Stop and think about what foods and beverages could be causing your insulin resistance If you are insulin resistant, you need to be very careful about the amount and type of carbohydrates that you eat.

HOW MANY CARBOHYDRATES SHOULD I EAT?We recommend 30 grams at meals and 10-15 grams at snacks.

WHAT HABITS ARE HOLDING ME BACK? If the bread basket habit is your downfall at restaurants, order a salad before you look at the menu.

Remember, vegetables are the best carbohydrate choice for weight loss.

Class 4: Insulin Resistance Slows Metabolism - The Carb Connection | 22


Class 5: Protein’s Role in Controlling Cravings




Sugar and carb cravings......the feeling that you “can’t stop with one,” binge eating, emotional eating and feeling hungry all the time are usually related to your brain chemistry.

EATING PROTEIN SUPPORTS BRAIN CHEMISTRY Protein is the building block for the brain chemicals called neurotransmitters. Here is how it works:

Eat a piece of protein like turkey.

The turkey breaks down in your intestinal tract and makes an amino acid called tryptophan.

Tryptophan turns into the neurotransmitter called serotonin, and you feel calm and free of cravings.

Choose a variety of proteins: chicken, beef, fish, eggs, milk, lamb, pork, cheese, etc. They all help make neurotransmitters, such as serotonin and dopamine.

Whenyoudon’teatsufficientprotein,youhaveneurotransmitterdeficiencies,whichleadtocravings.

NEUROTRANSMITTERS ARE THE CHEMICALS THAT GO BETWEEN CELLS AND ALLOW CELLS TO COMMUNICATE • When the level of serotonin in your brain falls, your body senses starvation and starts to crave carbs. • Low dopamine levels can lead to stimulant addiction (coffee, soda, cocaine, etc.) and to intense sugar

cravings.

Simple solution: Eat protein at every meal and snack to keep cravings at bay.

FOCUS ON SUCCESS: This week I will plan my meals!


Class 5: Protein’s Role in Controlling Cravings | 24



Balanced Meal Ideas

Class 5: Protein’s Role in Controlling Cravings | 25


Class 6: Eat Fat to Lose Fat




We’re halfway through! Have you noticed that your mid-morning and mid-afternoon energy drops are gone?

For too long we have bought into the low-fat messageResearch has shown that eating fats, especially olive oil, results in greater weight loss than eating a low fat diet. Remember to choose real fats, not man-made fats and processed oils.

WHY IS EATING FAT IMPORTANT?

• Good fats turn on special genes that help increase fat burning.

• Fats help to balance blood sugar.

• Fats, such as avocados, provide vitamins and minerals.

• Almonds are the best whole food source of vitamin E, and they contain folic acid, magnesium and phosphorus.

• Olive oil lowers blood pressure, can help prevent heart attacks and protects against colon cancer.

• Butter is rich in vitamin A and in minerals, especially selenium.

• Fats keep you satisfied and add great flavor.

Body fat is not made from healthy fat. What is it made from? Carbohydrates.

MagnesiumSixty-two percent of Americans are deficient in magnesium. Are you one?

SIGNS OF LOW MAGNESIUM LEVELS:

• Chocolate cravings

• Leg or muscle cramps

• Migraines

• Irregular heartbeat

• Sleep problems

Class 6: Eat Fat to Lose Fat | 27




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Moving forward…Is a fast food habit holding you back? Make a commitment to steer clear of the drive-through lane to avoid the bad fats and man-made fats.

FOCUS ON SUCCESS: Replace behaviors that derail you from achieving your goals.

This week I will stop eating _____________________________________.

ATTITUDE OF WELLNESS: To stay healthy and lose weight, include real dressing and avocados!



Class 7: Insulin Resistance—The Fat Connection




Let’s review Pull out your Balanced Eating Guide and review how much protein, fat and carbohydrates you should be eating at meals and snacks.

Signs you may be insulin resistantUsually people with insulin resistance have extra weight around the middle. Where do you put on weight first?

BLOOD CHEMISTRY INDICATORS:• Fasting blood sugar above 100

» Ideal: 70-95

• Triglycerides over 150 » Ideal: Under 100

• Blood pressure higher than 130/85 » Ideal: 120/80

• HDL cholesterol under 50 for women; under 40 for men » Ideal: For women 70-80; For men 60-70

OTHER INDICATORS:• Inflammation• Hunger• Carbohydrate cravings• Heart disease• Mental fog

Properly-functioning metabolism

75-80% of the population is insulin resistant.

What causes insulin resistance? Too many man-made fats and too many processed carbs.

Class 7: Insulin Resistance - The Fat Connection | 32


Properly-Functioning Metabolism

CELLGlucoseInsulin

ENERGY

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Impaired metabolism

ATTITUDE OF WELLNESS: I understand that eating manmade factory fats and too many processed carbs often lead to insulin resistance and slow metabolism.

To reduce my insulin resistance for long term health I will choose Real Foods: Real Protein Real Fruits & Vegetables Real Natural Fats

Remember to move your body! Get creative in finding ways to stay active so that you don’t become bored with your exercise routine.




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Balanced Meal Ideas



Class 8: The Intestinal Connection toMetabolism & Cravings




Gut Check SurveyRate each of the following symptoms based upon your health profile for the past six months.


_____ Nausea or vomiting

_____ Diarrhea

_____ Constipation

_____ Bloated feeling

_____ Belching, passing gas

_____ Heartburn

_____ Fatigue

_____ Dark circles under the eyes

_____ Itchy ears

_____ Stuffy nose

_____ Sinus problems

_____ Excessive mucus

_____ Chronic coughing

_____ Gagging, frequent need to clear throat

_____ Sore throat, hoarse

_____ Swollen, discolored tongue, gums, or lips

_____ Canker sores

_____ Binge eating or drinking

_____ Craving certain foods

_____ Excessive weight

_____ Compulsive eating

_____ Acne

_____ Frequent illness

______ GRAND TOTAL

Class 8: The Intestinal Connection to Metabolism & Cravings | 37



Your health and your metabolism begin in your intestinal tract That means that your slow metabolism and your cravings may be coming from your intestinal tract.• Your large intestine (colon) is about 5-6 feet long. Your small intestine, where your food is digested,

is about 20-21 feet long and is coiled inside the large intestine. • About 3 ½ lbs. of bacteria and 500 different species of good and bad bacteria live in your intestinal

tract. Bifido bacteria are the most common bacteria in our intestinal tract.

How do we get out of balance?• The first source of good bacteria comes from

breast milk. • However, antibiotics (that we take and those are

given to animals and in our food) destroy bifido bacteria, which increases cravings and reduces metabolism.

• Anti-inflammatory medications, alcohol, soda, coffee, junk foods and other chemicals in our food supply can interfere with and decrease the amount of good bacteria.

The formula for balanced brain chemistry

When your intestinal health is poor, your cravings for sugar increase.



Protein + Bifidobacteria =Balanced Brain Chemistry

• Good Moods• Reduced Cravings• Better Energy



Whataboutfiber?Vegetables and fruits are the best sources of fiber, and 25-30 grams of fiber per day is ideal.

» 1cupbroccolihasover5gramsoffibervs.mostbread,whichhasabout2gramsperslice.

For added digestive support......we recommend these supplements:• Bifido Balance• The Ultimate Acidophilus• L-Glutamine

Remember: If you fall off track, you are only one meal or snack away from being back in balance!

Resource for class 8:• Gut Check Survey

FOCUS ON SUCCESS: Cook a healthy dinner!



Class 9: Protein-Powered Metabolism




Checking in • Are you remembering to eat protein 5 times per day? • Are you weighing and measuring your food?

Remember that protein increases your metabolism by up to 30% for a couple of hours every time you eat it.

According to nutritionist and author Robert Crayhon in The Carnitine Miracle, “Inadequate protein intake is the single most important mistake made by people who are overweight, women in particular.”

Animal protein that is free of antibiotics and hormones is the best choice for metabolism.

Choosing a protein powderWhen you choose a protein powder, we recommend whey protein. If you are dairy sensitive, egg would be the next best choice. Soy and rice are usually not good choices, especially for weight loss.

Tips for choosing a better quality protein bar:• Protein: Look for whey protein instead of soy

» Recommended amount: 9-15 grams

• Fats: Avoid refined oils such as soybean oil or corn oil » Recommended amount: 9-11 grams

• Carbohydrates: Avoid high fructose corn syrup and artificial sweeteners » Recommended amount: 13-23 grams

Supplements to support metabolism• Carnitine: Carries fat into the mitochondria to be burned for energy• CoQ10: The spark that ignites the mitochondria

Think of protein as your magical fat burner and make sure to eat it 5 times per day!


Beware of foods with:

• MSG

• Additives

• Preservatives

• Other man-made ingredients

Class 9: Protein-Powered Metabolism | 41



Balanced Meal Ideas

Class 9: Protein-Powered Metabolism | 42


Class10:OnTrack/OffTrack




Biochemical factors that can cause you togetoffyoureatingplan

Good blood sugars =goodbloodflowtothebrain= good decisions

Plan, plan, plan.Eat every 2-3 hours (protein, carb, fat)

Weigh and measure your food Pack your lunch

Resource for class 10:• Food Additives to Avoid

SKIPPING MEALS OR SNACKS Low blood sugar = low blood flow to the brain = poor decisions

» Simple solution: Eat in balance 5-6 times/day—protein, carbs, and fat

HIGH-SUGAR AND HIGH-FAT FOODS High-sugar and high-fat foods stimulate the addictive center of the brain.

» Simple solution: Eat real foods, not processed foods and add 5HTP if you need neurotransmitter support.

SEASONAL AFFECTIVE DISORDERLow vitamin D levels (less than 50) interfere with leptin, the hormone that tells us we are full and shuts down cravings.

» Simple solution: Get tested and supplement with vitamin D, if needed.

ARTIFICIAL SWEETENERSArtificial sweeteners, especially in diet soda, have been linked to metabolic syndrome (obesity, diabetes, cardiovascular problems) and are 200-2,000 times sweeter than sugar, which fool the brain and stimulate cravings for carbs and sugar.

» Simplesolution:Ditchthedietdrinksandartificialsweeteners.Switchtosparklingwater,unsweetenedicedteaorfilteredwater.

MSG (MONOSODIUM GLUTAMATE) MSG has been linked to weight gain, migraines, hot flashes and joint pain.

» Simple solution: Read labels and avoid MSG when you eat out.

ALCOHOLTwo glasses of wine per night can cause you to gain 21 pounds in a year, and alcohol slows down fat metabolism by 20 percent.

» Simple solution: Make a protein shake when you get home from work.

Success=OrganizedEffort

Class 10: On Track/Off Track | 44



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Class 10: On Track/Off Track | 45


Class 11: Techniques to Enhance Your Metabolism




Check in...IT’S TIME TO RECHECK YOUR NUMBERSCholesterol, blood pressure, glucose, weight and inches lost.

HOW DO YOU FEEL?Changes you may be noticing include better moods and more energy, less aches and pains, better digestion and sound sleep.

Identifysituationsthathavegottenyouoffcourseandledtopoor choices• Holidays

» Birthdays—yours and everyone else’s? Valentine’s Day, St. Patrick’s Day, Easter…

• Have a plan before the event to be honest with yourself and others that you no longer eat unhealthy foods and celebrate with better options.

Replace the bad habits with healthy habitsBAD HABIT HEALTHY HABIT

Skipping meals Plan ahead with a quick meal or make a protein shake

The fast-food lane Pack a bag lunch the night before

Lack of sleep (slows your metabolism)

» Trouble sleeping? Try magnesium, melatonin or progesterone cream.

Plan to sleep 8-9 hours a night

Drinking alcohol, soda or diet drinks Drink water as your primary beverage

Eating processed foods Only buy gas at the gas station!

Eating high-sugar foods Avoid processed foods

Not eating enough protein Eat protein at each meal, 4 oz. at least twice per day

Class 11: Techniques to Enhance Your Metabolism | 47



Reminders• Eat sufficient protein at each meal—4 ounces at least twice a day!• Move your body by finding an activity that you enjoy. Exercise isn’t the magical solution to weight

loss, but it is powerful for your health.• Ask yourself: “What am I willing to do this week to support my metabolism?”




Attitude of Wellness

I sleep 8-9 hours each night to increase my metabolism.

This means that I’m losing weight by sleeping.

Imagine that!



Balanced Meal Ideas



Class 12: Why Do You Care?




Remind yourself why you made this commitment to your health

What is your personal reason to keep moving forward?

_________________________________________________________________________________________

The best way to resist temptation is to keep your eye on the goal. Change your nutrition, to change your brain, to control your thoughts for self-discipline.It all goes back to commitment and self-care. Having food ready is the first and probably the biggest step toward reaching your goal.

Beware the food traps!• Chips• Processed oils (fast foods, muffins, cakes, French fries and more)• Food chemicals, such as MSG (often labeled as natural flavorings)• Excess sodium—recommended amount is 1 teaspoon per day

» You will lose weight better by eating vegetable carbohydrates than by eating pasta or crackers.

» Ifyousalteverything,youmaybezincdeficient.

• Watch out for frozen entrees, canned and boxed foods.• Exposure = preference. Are you still eating like an adolescent?• Mindless nighttime snacking.

Class 12: Why Do You Care? | 51


It All Goes Back To Commitment And Self Care.

I’ll accomplish my goal, because I have my food ready.



Are you putting yourself last? How is that working for you?

FOCUS ON SUCCESS: • What accomplishments are you proud of?

A lifelong commitmentFollowing a nutrition plan is a lifelong commitment and practice. Ask yourself, “How am I going to make this my lifelong plan?”• Take the class again to learn more and stay on track.• Schedule check-in consultations with my nutritionist.• Stay connected with the Nutrition 4 Weight Loss Program community.• Listen to Dishing Up Nutrition podcasts. • Plan my meals and snacks and focus on my health goals!

Resources for class 12:• Health survey

Believe and say to yourself: “My health and well-being are very important to me. I realize that in order to maintain my commitment and move forward, I must practice self-care.”

WE’D LOVE TO HEAR FROM YOU!Please remember to take the Nutrition 4 Weight Loss Program evaluation. You can complete the online survey by using the link on the class 12 video page or the survey link in the class 12 email.



Is Putting Yourself Last Working For You?

OverstressedOverworked Overcommitted



Health SurveyRate each of the following symptoms based upon your health profile for the past 6 months.

DIGESTIVE_____ Nausea or vomiting_____ Diarrhea_____ Constipation_____ Bloated feeling_____ Belching, passing gas_____ Heartburn_____ TOTAL

EARS_____ Itchy ears_____ Earaches, ear infections_____ Drainage from ear_____ Ringing in ears_____ Hearing loss_____ TOTAL

EMOTIONS_____ Mood swings_____ Anxiety, fear, nervousness_____ Anger, irritability_____ Depression_____ TOTAL

ENERGY/ACTIVITY_____ Fatigue, sluggishness_____ Apathy, lethargy_____ Hyperactivity_____ Restlessness_____ TOTAL

EYES_____ Watery, itchy eyes_____ Swollen, red, or sticky eyelids_____ Dark circles under eyes_____ Blurred or tunnel vision_____ TOTAL

HEART_____ Skipped heartbeats_____ Rapid heartbeats_____ Chest pain_____ TOTAL

LUNGS_____ Chest congestion_____ Asthma, bronchitis_____ Shortness of breath_____ Difficulty breathing_____ TOTAL

MIND_____ Poor Memory_____ Confusion_____ Poor concentration_____ Poor coordination_____ Difficulty making decisions_____ Stuttering, stammering_____ Slurred speech_____ Learning disabilities_____ TOTAL

MOUTH/THROAT_____ Chronic coughing_____ Gagging, clears throat

frequently_____ Sore throat, hoarse_____ Swollen, discolored tongue,

gums, or lips_____ Canker sores_____ TOTAL

NOSE_____ Stuffy nose_____ Sinus problems_____ Sinus Drainage_____ Hay fever_____ Sneezing attacks_____ Excessive mucus_____ TOTAL

SKIN_____ Acne_____ Hives, rashes, dry skin_____ Hair loss_____ Flushing or hot flashes_____ Excessive sweating_____ TOTAL

HEAD_____ Headaches_____ Faintness_____ Dizziness_____ Insomnia_____ TOTAL

JOINTS/MUSCLES_____ Pain or aches in joints_____ Arthritis_____ Stiness, limited movement_____ Pain, aches in muscles_____ Weakness or tiredness_____ TOTAL

WEIGHT_____ Binge eating or drinking_____ Craving certain foods_____ Excessive weight_____ Compulsive eating_____ Water retention_____ Underweight_____ TOTAL

OTHER_____ Frequent illness_____ Frequent or urgent urination_____ Genital itch, discharge_____ TOTAL

______ GRAND TOTAL

Add up the numbers to arrive at a total for each section to arrive at the grand total.



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Nutrition 4 Weight Loss Program · 2019-01-09 · Nutrition 4 Weight Loss Program weightandwellness.com | 651-699-3438 ©2019 Nutritional Weight & Wellness, Inc. Measuring Your Progress—Inch