Power Surge Your Eating Plan

1. Include many varied colors/types of fruits and veggies - daily
2. Include good sources of omega 3's
3. Carbs - mainly from whole grains
4. Water - ALL DAY
5. Minimize simple sugar intake
6. Caffeine - 2 to 3 cups or less per day
7. Even calorie intake throughout day

Secret Weapons to Weight Loss

• Lots of Fruits and Vegetables
• Fiber
• Caloric Distribution (eating 3 big meals is going to slow your metabolism, spread your calories into 5 small meals)
• EXERCISE
• Reduce fat intake
• Hunger Awareness (keep a hunger journal, when are you hungriest through out the day)

10 Super Foods

These Foods are Power Packed

1. Walnuts
2. Flax Seed
3. Pomegranate
4. Salmon
5. Dark Greens (broccoli, spinach, green beans)
6. Whole Grains
7. Green Tea
8. Chocolate (the darker the better)
9. Yogurt with probiotics
10. Tomatoes

Try to incorporate at least one of these items into your day. If you eat more than one a day GOLD STAR for you!

3 Healthy Tips

1. Eat Every 3-4 hours to prevent hunger
2. Increase your fiber intake (raspberries, oranges, grapefruit, and blackberries are all good options)
3. Healthy Challenge! No fried, beer battered or breaded food for a week!

Lindsay's Helpful Information

Hey guys, I copied this from Lindsay's blog to help what she talked about stay fresh.

Lots and Lots of great info in here!

I went to the nutritionist the morning and learned a ton of awesome things....First of all I have never been to anyone that has the knowledge of thec orrect ways to eat, so this man was incredibly interesting to me!We went over my health and blood issues and then he pulled out a listof papers and explained a ton of things to me...

He taught me the"right" way to read labels for the amount of fat... taught me allabout dietary fibers, the unhealthy, neutral and healthy proteins, and all about GOOD fats!I am going to share a bit of what I learned with you guys!

How to read a label... to find out if there is too much fat in the item you are eating.

It is called the Fat Test and this is what you do:

Total Fat... on the label it is the first thing under the calories.

This label has 2g of Fat /serving Multiply that number by 30 this answer =60

The answer you get (60) should be equal to or less than the calories...This item has 110 calories so we can for sure eat this product!because 60 is less than 110... make sense? If you want to know moreabout this... email me!

Dietary Fibers:Soluble Fibers are the best ones for me and my issues! They help normalize your blood and lower cholesterol.

They include : apples, apricots, black & blu berries, kiwi,nectarines, oranges, pears, raspberries, strawberries, oat bran,oatmeal, all bran, dried apricots, prunes, figs, beans or peas, brownrice, winter squash and yams.

Then these are 4 veggies that have lowcalories and some fiber: brocoli, carrots, spinach and brusselsprouts.

He taught me that meat should not be considered "good" and "bad" that it really needs to be placed in 3 categories... dangerous, neutral andhealthy.

Dangerous proteins include: Filet's, high fat cut meats, and all fried items

Neutral proteins include: chicken, turkey, pork, lean ground beef,(all without skin)

Healthy proteins include: fish, shell fish, all nutt butters, and soy products.

He focused a ton on fish products...Fish is high in omega 3 fatty acids and are awesome for a well balanced diet!There is though a risk of getting to much mercury when eating a lot of fish so he did give me a list :

Let me share it with you!

Best choices for fish:anchovies, mackerels (excet King), oysters (fully cooked), Salmon(farmed or wild), sardines, striped bass (farmed), sturgeon (farmed),shrimp, trout (rainbow, farmed) tuna (canned, light, yellow) and caviar.

Fish to eat 1 time a week:herring, mahi-mahi, tuna(canned, white), crab, lobster(rock, spiny),cod (Atlantic)Fish to eat 1 time a month:Halibut (pacific, atlantic), pollack, bluefish, sea bass (wild), tuna(steaks), lobster (maine, northern, american), grouper, marlin, orangeroughy, snapper(red)

Fish to be avoided:Mackerel (king), sharks, swordfish, titlefish, bluefin tuna

And this is a list of alternative Omega 3 Fatty acid foods:Egglands Best & Pilgram Pride eggs ( you can eat the yolk)Milled Flax Seeds

Good Fats:The good fats provide valuable vitamins and minerals!here is a list:almonds( 6), avocado (2 Tbsp), cashews (6 nuts) , flaxseed ( 2Tbspmilled), olives (8-10), peanuts (10 nuts), pumpkin seeds (1Tbsp),sesame seeds(1Tbsp), sunflower seeds (1Tbsp) and walnuts (4 halves)

Oils:

Healhty Oils: Canola, Olive, Peanut, Anova

Condiments: Smart Balance (do the fat test!)

Oils to AVOID!Anything starting with Palm..., coconut, cotton seed, and of course hydrogenated

Neutral Oils: Soy, rapeseed, sunflower seed ect...

So My homework was to go through this list and clean out my cabinetsof food that does not fit the fat test or apply to the other lists!Then shop to fill the cabinets back up with the good stuff!I will see him again in 2 weeks to work on the amount of food intake!I am so optimistic right now and excited to fix my blood :)I hope this info helped some of you guys! Thanks for the support and love!Please email if you want to know more or have any questions!xoxoxLindsay

Portion Control

Here are some helpful guidelines to keep those portions under control (serving sizes below are per person):

2 oz dried Spaghetti - the diameter of a nickel

1 cup of cooked rice or pasta - your fist or a tennis ball

12 oz potato - a baseball

3 oz of meat- palm of your hand or a deck of playing cards

1oz of cheese - the size of your thumb or a pair of dice

3oz of fish- palm of your hand or your checkbook

Don't forget to control your alcohol! Lots of empty calories!

Light beer - about 100 calories

Regular Beer - 153 calories

6 oz Wine - 124 calories

1 oz of Liquor - 64 calories

4 oz Margarita mix - 100 calories

Here are a couple of my favorite websites to help you stay on track:

Take the Portion Distortion Quiz

http://hp2010.nhlbihin.net/portion/

Find out what your daily Food Pyramid should look like

http://www.mypyramid.gov

Add more Whole Grains to your diet

http://www.wholegrainscouncil.org/

Make a Grocery List of foods that are Heart Healthy

http://checkmark.heart.org/