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Copyright © 2007 Clara Bassett All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the publisher. Library of Congress Catalog Number: TX 6-402-381 Published by Personal Best Enterprises, Inc., California Printed in the United States of America i Table of Contents PART I: GETTING STARTED 1 Think Long Term — Think Lifestyle 1 How Does It Work? 1 PART 2: THE APPROACH 2 Committing To Your Goal 2 Taking Charge of Your Metabolism Why Diets Fail The Metabolic Solution: Exercise Metabolic Reset 3 3 3 4 PART 3: THE PLAN 5 What to Expect 5 The Tools Nutritional Guidelines Exercise Workouts Daily Journal 5 5 5 5 Your 12-Week Schedule Step One: Calculate Your BMR Step Two: Determine Your Daily Target Caloric Intake 6 6 7 Meals and Calories Sample Meals Creating Your Own Meals Fine-Tuning Your Intake According to Activity Level Continuing Beyond Week 12 8 8 8 9 9 Meal Plans Sample Protein Day Menu 1000 Calorie Meal Plan 1200 Calorie Meal Plan Alternate Vegetarian Meals 1500 Calorie Meal Plan Alternate Vegetarian Meals 1800 Calorie Meal Plan Alternate Vegetarian Meals 2000 Calorie Meal Plan Alternate Vegetarian Meals 10 10 11 12 13 14 15 16 17 18 19 Creating Your Own Menus The Lean Food Pyramid Making the Calories Add Up 20 21 24 Healthy Eating Tips 25 Importance of Supplementing 25 PART 4: YOUR DAILY JOURNAL 26 Using the Journal Starting Measurements 26 26 Clarita’s Metabolic Cure Journal 27 ii PART I: Getting Started C ongratulations! You’ve made the important decision to take charge of your health and appearance. This book is your guide to Clarita’s Metabolic Cure and Exercise Program. In it, you’ll discover why the combination of good nutrition and exercise is the only means of losing weight that’s truly endorsed by your body’s own physiology. You’ll learn the secret to raising your body’s metabolism for fast, sustained calorie burning. And finally, you’ll learn how to use your Daily Journal, one of the best tools ever for creating positive change! Think Long Term — Think Lifestyle For better or worse, our bodies are shaped by habits. As much as we might wish for quick fixes to health and weight problems, lasting improvement only occurs when we develop healthier habits—and that’s what Clarita’s Metabolic Cure is all about. Over the next 12 weeks, you’ll: • • • Learn how to eat, train, and be disciplined about your approach to fitness and weight loss. Learn to avoid self-sabotage. Develop a healthier attitude towards food. Week by week, you’ll be creating a new lifestyle based on sensible eating and regular exercise. The benefits of this approach aren’t just yours for a month or a season—they can last a lifetime. How Does It Work? Clarita’s Metabolic Cure is not a diet, but a metabolic strategy. Using a technique called metabolic reset, calorie levels will be periodically adjusted to keep your metabolism elevated, thereby maximizing the impact of your workouts. Because this meal plan doesn’t require you to follow a particular diet, it can be adapted to any other nutritionally balanced eating plan. All you have to do is follow the outline of exercise and caloric intake described in Part 3: The Plan. Personal Best Enterprises, Inc. 1 PART 2: The Approach • • • The Goal: Lose 12 to 24 pounds of weight in 12 weeks while developing greater strength, endurance, and flexibility. The Strategy: Heat up your body’s metabolism through exercise and caloric adjustment, thereby avoiding the pitfalls of standard diets. The Plan: Three, four-week phases during which calorie intake and energy expenditure will be carefully controlled according to the details in the next section. Committing To Your Goal Clarita’s Metabolic Cure is based on a strategy called SMART Goals, a concept developed by the goal-setting seminar Career Tracks. SMART Goals embody five characteristics that guarantee success. SMART Goals are... Specific Measurable Action-Oriented Realistic Targeted Notice how the plan uses these key elements to set you up for success: Specific • If you complete this program, you will build greater muscle mass and definition, increase your flexibility, and lose 12 to 24 lbs. Measurable • To help you gauge your results, we’ve provided space in your log to record your measurements and weight at each phase of the program. Action-Oriented • You’ll follow a 4-days-a-week fitness regimen and a daily meal plan, supported by daily journaling. Realistic • You will be losing weight at a very achievable rate of one to two pounds per week. The result: 12 to 24 lbs. of weight loss in 12 weeks. Targeted • “I am beginning this Action Plan on (fill in the date) _________________. If I faithfully follow each step of the plan for the next 12 weeks, I will achieve 12–24 pounds of weight loss by ___________ (year). At this rate, I will achieve my total goal of (fill in your ultimate goal)______________ by (fill in the date) ___________________.” Personal Best Enterprises, Inc. 2 As you can see, achieving additional weight loss beyond the first 12 weeks’ 12–24 lbs. is simply a matter of continuing with the Plan. Thanks to the way the program is paced, you can continue to lose weight at about the same rate until you achieve your ultimate goal. Taking Charge of Your Metabolism Anyone who’s ever dieted knows the effects are short lived. You might lose a few pounds, but you soon hit a plateau and the weight loss stops. When you go off the diet, the pounds seem to return faster than ever. In time, you learn the sad truth: repeated dieting is actually a great way to gain fat. The reason has to do with your body’s metabolism—the rate at which it burns calories. Why Diets Fail As living creatures, we expend energy constantly—not just for activity, but for all the internal processes that sustain life. The sum of your body’s energy requirements is called your Basal Metabolism. The fuel for this expenditure comes, of course, from food. When you eat more calories than your body needs, the excess is stored as fat. Conversely, when you eat fewer calories than your body needs, some of that stored fat is burned, or metabolized, to make up the deficit. Dieting, then, should result in fat loss—but there’s a catch. Far back in our evolutionary past, the human body learned to respond to a sudden “fuel shortage” by reducing its consumption and burning only what you feed it. If, for instance, you normally eat a 2000 calorie diet, and you suddenly cut back to 1500 calories a day, the body—which is currently set to burn 2000 calories a day—has to dip into its supply of stored calories to make up the difference. For a while, you’d lose some weight. But it wouldn’t last. The problem is that when you diet you don’t just lose fat, but lean muscle as well. And muscle tissue, even at rest, is the main consumer of energy in your body. With less lean muscle, your body’s energy requirements drop. This is known as metabolic adaptation. In a short time, your body’s metabolic needs would stabilize at around 1500 calories (the lower amount you’re now consuming), and you’d stop losing weight. That’s why dieting alone won’t work. As soon as you become tired of restricting your eating and resume your normal intake of 2000 calories a day, your body’s new lower metabolic rate will leave 500 calories unburned, to be stored as fat. Your weight will climb back to where it was originally, with one important difference: whereas the weight you lost included lean (muscle) tissue, the weight you gain back will be mostly fat. The Metabolic Solution: Exercise So how can you create a calorie deficit without losing muscle? The answer is exercise. Exercise keeps your muscles in play, forcing the needed fuel to come from your body’s fat stores. Exercise does more than just consume calories during activity. The new muscle it builds raises your body’s fuel needs—thereby raising your basal metabolic rate—so you’re burning more calories all the time. That’s why any type of exercise that builds muscle (resistance training, for example) is Personal Best Enterprises, Inc. 3 particularly beneficial. The combination of calorie restriction and exercise does what dieting alone can’t. Suppose we remove 250 calories per day from your existing diet and expend an additional 250 calories per day through exercise. The net result will be a 500-calorie deficit—that is, your intake will be 500 calories short of what you’re burning. But unlike a 500-calorie deficit created by dieting alone, the demands of exercise (and the muscle tissue it builds) prevent your basal metabolism from dropping. As a result, you can sustain that 500-calorie deficit over a long period of time, and achieve a realistic, sustainable rate of weight loss. One pound of fat = 3500 calories. A daily 500-calorie deficit will add up to 3500 calories per week—exactly one pound of fat loss each week. Metabolic Reset In addition to using exercise to prevent the metabolism from slowing, periodically replacing some of the calories you removed from the diet is another means to help keep the metabolism up. This is called metabolic reset. On this plan, we’ll add some calories back into your diet every four weeks, to help keep from triggering a drop in metabolism. Personal Best Enterprises, Inc. 4 PART 3: The Plan The Plan is designed to create a calorie deficit without allowing your metabolism to slow down. As we’ve explained, the two factors that make this possible are: • Exercise: some of the calorie deficit on this plan will be created by the demands of exercise. • Metabolic Reset: For one week out of every four, you’ll be instructed to add some calories to your diet. This will encourage your metabolism to stay as high as possible. What to Expect Your initial weight loss may include water and some muscle. However, the combination of exercise and metabolic reset will keep your basal metabolic rate elevated and allow you to build new muscle, giving you the strength and stamina to progress. Over time, a greater proportion of the weight loss will come from fat stores. By the end of 12 weeks, you’ll have more muscle than you started with… and 12 to 24 pounds less fat! The Tools Proper nutrition, regular exercise, and your Daily Journal—these will be your tools for success. Nutritional Guidelines Clarita’s Metabolic Cure nutrition plan doesn’t involve any specific diet. Instead, it rests on the principles of moderation and balance, involving: • Sensible Eating: This is a chance to learn how to give your body what it needs for optimum health. • Simple Meal Guidelines: These are designed to give you the balance of nutrients you need while allowing you to select the foods you like to eat. Exercise Workouts As for exercise, you’ll explore the training effects of power walking, or you’ll continue with your current aerobics and/or other workout regimens. Daily Journal In your Daily Journal, you’ll record the foods you eat and note the calorie deficit created through your eating and activity for the day. The journal also provides a place to record and notice patterns in your emotions that may affect your eating. Most of all, it gives you a way to closely monitor your progress and keep yourself on track. Personal Best Enterprises, Inc. 5 Your 12-Week Schedule Now it’s time to get specific. Over the next 12 weeks, phases of exercise coincide with periods of calorie restriction and replacement to stimulate metabolism and maximize calorie burning. Table 1 represents the caloric “balance sheet,” showing how exercise and diet combine to create the calorie deficit at each phase of the program. Table 1. Based on the assumption that your current calorie intake is approximately 2000 calories. Weeks Meals Exercise Calories Out via exercise Calorie Intake Total Calorie Deficit 1st 3 days Fast Track Protein only 6 meals daily Approx. 200–300 calories Approx. 1000 calories 1200–1300 7-day Fast Track follow-up 5–6 small meals with one meal replacement walking, running or other aerobics “ “ Approx. 1000–1200 1000–1300 Weeks 2 – 3 Weight Loss Period Week 4 5–6 small meals “ “ Approx. 1200–1500 700–1100 6 small meals, no meal replacement; increase calorie intake by 200–300 5–6 small meals approx. 1200–1500 calories 6 small meals, no meal replacement; increase calorie intake by 200–300 calories for a total of 1500–1800 calories 5–6 small meals approx. 1200–1500 calories Protein only approx. 1000 “ Approx. 300 Approx. 1400–1800 500–900 “ “ Approx. 1200–1500 700–1100 “ “ Approx. 1400–1800 500–900 “ “ Approx. 1200–1500 700–1100 “ “ Approx. 1000 calories 1300 Metabolic Reset Weeks 5–7 Weight Loss Period Week 8 Metabolic Reset Weeks 9–12 Weight Loss Period Last 3 days of program Each week, you’ll achieve a calorie deficit through a combination of dietary restriction and exercise. In Week 1, for example, you’ll burn approximately 200–300 calories a day through exercise, while, at the same time, removing 1000 calories a day from what you normally consume. These numbers add up to a daily deficit of approximately 1300 calories in relation to your current caloric consumption. Step One: Calculate Your BMR Remember, your Basal Metabolic Rate, or BMR, is the number of calories your body currently requires at your present weight and activity level. In order to figure out how many calories you should be eating on the program, you must first determine your BMR. There are various formulas for calculating BMR; a simplified one is shown below. Personal Best Enterprises, Inc. 6 The Harris-Benedict formula (BMR based on total body weight) The Harris Benedict equation is a calorie formula using the factors of height, weight, age, and sex to determine basal metabolic rate (BMR). This makes for a more accurate calculation as opposed to basing it solely on total bodyweight. The only variable it does not take into consideration is lean body mass. Therefore, there may be less accurate determination of BMR in the extremely muscular (most likely will underestimate caloric needs) and the extremely overweight (will overestimate caloric needs). Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) – (6.8 X age in years) Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years) Note: 1 inch = 2.54 cm. 1 kilogram = 2.2 lbs. Example: You are female You are 30 years old You are 5’ 6” tall (167.6 cm) You weigh 120 lbs. (54.5 kilos) Your BMR = 655 + 523 + 302 – 141 = 1339 calories/day • Determine your BMR and enter it here: ___________________. This is the approximate number of calories your body needs to maintain itself at your present weight and activity level. Step Two: Determine Your Daily Target Caloric Intake To figure out how many calories you should be eating on a given day, look in the “Caloric Intake” column of Table 1. For three weeks out of the month, your caloric intake will be equal to your BMR minus 500–700 calories. • Subtract 500–700 from your BMR and enter that number here: ___________. This is your basic caloric intake for most of the program. On the fourth week of each cycle, you’ll be allowed to add some calories back in. On those weeks, your caloric intake will be equal to your BMR minus 200–300 calories. • Subtract 200–300 from your BMR and enter that number here: ___________. This is your intake for the periods of “metabolic reset.” These two numbers are your target calorie numbers for the program. Each day, in your journal, you’ll record your target calorie intake number, along with the actual number of calories you consume. (Don’t worry about getting it exactly right every day; just try to stay in range of the target.) Later in the program, as your workouts become more strenuous, you can increase these numbers slightly on workout days. This will be explained in the next section. Personal Best Enterprises, Inc. 7 Meals and Calories On this plan, you’ll be eating: • 3 days fast track — 6 meals per day (~150–200 calories each) The balance of the plan: • 3 meals a day (~300–400 calories each) • 3 snacks a day (~100–200 calories each) • 10 glasses a day of any non-calorie liquid* Spreading out your daily intake in this way helps keep your appetite under control by keeping the stomach small and by regulating blood sugar. It also costs your body more energy to digest, thereby burning additional calories. ______________ * Water and Fluids: In general, tea or coffee may be counted toward your fluid intake. However, we recommend drinking water or sports drinks during exercise and immediately afterwards to rehydrate and reintroduce electrolytes. Drinking cold water is a good way to burn additional calories, as your body must expend energy to heat the water to body temperature. Water is also good for quelling hunger pangs. Sample Meals On page 10, you’ll find sample meals for daily intakes of protein-only meals, 1000, 1200, 1500, and 1800 calories. These should make it easy to create balanced meals containing approximately the right number of calories. Just pick the one closest to your actual target number. As you get more familiar with the foods you’re eating, you can adjust quantities to bring the calorie total closer to your actual target. Creating Your Own Meals Over time, you’ll probably want to expand your food horizons. For instructions on how to prepare nutritionally balanced meals containing the right number of calories, refer to Creating Your Own Menus on page 20. Alternatively, you can simply follow the guidelines of any nutritionally balanced diet. Personal Best Enterprises, Inc. 8 Fine-Tuning Your Intake According to Activity Level As your workouts become more strenuous, you may find you have more energy if you adjust your intake from day to day, depending on your activity level. • During metabolic reset weeks (every fourth week), increase your intake on workout days by 300 calories. Continuing Beyond Week 12 What happens after you’ve reached the end of Week 12? Well, if you’re satisfied with your progress and you wish to continue to lose weight at about the same rate, simply jump back to Week 1 and continue with the schedule as listed. You can cycle through the program as many times as you want. Once you reach your target weight, continue to exercise as you start to add calories slowly to your diet. Gradually, you should reach a point where you’re neither losing nor gaining, but have stabilized at your ideal weight. Congratulations! Personal Best Enterprises, Inc. 9 Meal Plans Sample Protein Day Menu You may use any protein food selected from our protein list. Mix and match them if you’d like and always make sure to eat every 2–3 hours. You may need more than 6 protein servings during this phase of the program to avoid hunger and maintain sufficient energy. Breakfast 1 egg or 2 egg whites Or 1 Protein Drink Snack Two ounces of fat-free cheese Or 1 Protein Drink Lunch 2 ! ounces of water-packed tuna (tofu for vegetarians) Or 1 Protein Drink Snack 4 ounces low-fat cottage cheese Or 1 Protein Drink Dinner 3 ! ounces chicken or turkey breasts (tofu for vegetarians) Or 1 Protein Drink Snack 2 ! ounces lean/fat-free cold cuts (plain yogurt or cottage cheese for vegetarians) Or 1 Protein Drink Personal Best Enterprises, Inc. 10 1000 Calorie Meal Plan Breakfast 1 egg or 2 egg whites ! banana or 1 slice of whole grain toast Water, coffee or tea Snack Protein Drink or other protein snack Lunch 2 oz. white albacore, water packed (tofu for vegetarians) Small tomato Small orange 2 cups Romaine or butter lettuce w/ 1 tsp. olive oil flaxseed, safflower…w/ lemon Water or calorie free drink Snack Protein Drink or other protein snack Dinner 2 oz. salmon (soy veggie burger for vegetarians) ! cup carrots ! cup strawberries 2 cups Romaine, butter lettuce Snack ! cup cottage cheese Personal Best Enterprises, Inc. 11 1200 Calorie Meal Plan Breakfast Omelet one quarter cup or 2 egg whites 1 oz fat-free cheese cooking spray on a bed of half a cup cooked spinach one half cup cooked oatmeal Snack 1 cup fat-free plain yogurt three quarters cup strawberries 5 walnuts Lunch Sandwich 2 slices whole wheat bread 2 oz turkey breast one half cup lettuce one quarter cup tomato 1 tablespoon low-fat mayonnaise one half cup carrot sticks Snack one quarter cup cottage cheese one quarter cup honeydew melon or cantaloupe Dinner 2 oz grilled or broiled salmon 1 cup steamed broccoli one half cup brown rice Snack Shake 1 cup non-fat milk or soy milk one half frozen ripe banana one half teaspoon cinnamon or nutmeg Personal Best Enterprises, Inc. 12 Alternate Vegetarian Meals Lunch: In a medium skillet cook: 1 cup black beans one half cup salsa one half cup red and green peppers, white onion chopped Roll up in romaine lettuce Dinner: Marinate one half cup cubed low-fat tofu in 2 tablespoons soy sauce, one quarter cup water with powdered garlic and ginger; stir fry with cooking spray, set aside. Stir fry with cooking spray: 1 cup Japanese style frozen mixed vegetables Serve with one half cup brown rice Personal Best Enterprises, Inc. 13 1500 Calorie Meal Plan Breakfast Omelet one quarter cup or 2 egg whites 1 oz fat-free cheese cooking spray on a bed of 1 cup cooked spinach one half cup oatmeal Snack 1 cup fat-free plain yogurt three quarters cup strawberries 5 walnuts Lunch Sandwich 2 slices whole wheat bread 2 oz turkey breast one half cup lettuce one quarter cup tomato 1 tablespoon low-fat mayonnaise one half cup carrot sticks Snack one quarter cup cottage cheese one quarter honeydew melon or cantaloupe Dinner 3 oz grilled or broiled salmon 1 cup steamed broccoli one half cup brown rice Snack Shake 1 cup non-fat milk or soy milk one half frozen ripe banana one half teaspoon cinnamon or nutmeg Personal Best Enterprises, Inc. 14 Alternate Vegetarian Meals Lunch: In a medium skillet cook: 1 cup black beans one half cup salsa one half cup red and green peppers, white onion chopped Roll up in romaine lettuce Dinner: Marinate three quarters cup cubed low-fat tofu in 2 tablespoons soy sauce, one quarter cup water with powdered garlic and ginger; stir fry with cooking spray, set aside. Stir fry with cooking spray: 1 cup Japanese style frozen mixed vegetables Serve with one half cup brown rice Personal Best Enterprises, Inc. 15 1800 Calorie Meal Plan Breakfast Omelet one half cup or 2 egg whites 2 oz fat-free cheese cooking spray on a bed of 1 cup cooked spinach one half cup oatmeal Snack 1 cup low-fat plain yogurt three quarters cup strawberries 5 walnuts Lunch Sandwich 2 slices whole wheat bread 4 oz turkey breast one half cup lettuce one quarter cup tomato 1 tablespoon low-fat mayonnaise one half cup carrot sticks Snack one quarter cup cottage cheese one quarter honeydew melon or cantaloupe Dinner 3 oz grilled or broiled salmon 1 cup steamed broccoli one half cup brown rice Snack Shake 1 cup non-fat milk or soy milk 1 frozen ripe banana one half teaspoon cinnamon or nutmeg Personal Best Enterprises, Inc. 16 Alternate Vegetarian Meals Lunch: In a medium skillet cook: 1 cup black beans one half cup salsa one half cup red and green peppers, white onion chopped serve with 2 small corn tortillas, heated and romaine lettuce Dinner: Marinate three quarters cup cubed low-fat tofu in 2 tablespoons soy sauce, one quarter cup water with powdered garlic and ginger; stir fry with cooking spray, set aside. Stir fry with cooking spray: 1 cup Japanese style frozen mixed vegetables Serve with one half cup brown rice Personal Best Enterprises, Inc. 17 2000 Calorie Meal Plan Breakfast Omelet one half cup or 2 egg whites 2 oz fat-free cheese cooking spray on a bed of 1 cup cooked spinach one half cup raw oatmeal Snack 1 cup low-fat plain yogurt three quarters cup strawberries 5 walnuts 1 and one half cups air popped or low-fat microwave popcorn Lunch Sandwich 2 slices whole wheat bread 4 oz turkey breast one half cup lettuce one quarter cup tomato 1 tablespoon low-fat mayonnaise Salad one half cup cooked lentils 2 tablespoons red onion 1 tablespoon fat free Italian dressing Snack one quarter cup cottage cheese one quarter honeydew melon or cantaloupe 5 almonds 1 and one quarter cup air popped or low-fat microwave popcorn Dinner 3 oz grilled or broiled salmon 1 and one half cups steamed broccoli one half cup brown rice Snack Shake 1 cup non-fat milk or soy milk 1 frozen ripe banana one half teaspoon cinnamon or nutmeg Personal Best Enterprises, Inc. 18 Alternate Vegetarian Meals Lunch: In a medium skillet cook: 1 cup black beans one half cup salsa one half cup red and green peppers, white onion chopped serve with 2 heated small corn tortillas, and romaine lettuce 1 cup non-fat milk or soy milk Dinner: Marinate three quarters cup cubed low-fat tofu in 2 tablespoons soy sauce, one quarter cup water with powdered garlic and ginger; stir fry with cooking spray, set aside. Stir fry with cooking spray: 1 and one half cups Japanese style frozen mixed vegetables Serve with one half cup brown rice Personal Best Enterprises, Inc. 19 Creating Your Own Menus When creating your own meals, it’s important to make sure you’re getting a proper balance of nutrients, while keeping your calorie intake in your target range. To help you do this, we’ve provided the following resources: • • • The Lean Food Pyramid (www.mypyramid.gov)—The Lean Food Pyramid shows the number of servings you should eat per day of each type of food, in order to maintain a good balance of nutrients. List of Serving Sizes—This will tell you the actual amount of food that counts as a “serving.” Calorie Chart —This will help you calculate the number of calories in the meals you create. Using these resources, you can create an infinite variety of nutritionally balanced meals that will support good health and weight loss. Personal Best Enterprises, Inc. 20 The Lean Food Pyramid The Lean Food Pyramid is a simple formula for putting together nutritionally balanced meals. By following the serving guidelines for the various food groups, you can be sure you’re getting all the nutrients you need. Use the Pyramid guidelines (www.mypyramid.gov), along with the serving sizes that follow. Serving Sizes How much food is a “serving”? Serving sizes in the Lean Food Pyramid might not coincide with what you think of as traditional portions. For example, a single slice of bread, according to the guidelines, is one serving. This means that when you eat a sandwich, you’re consuming two servings from the grain category. It adds up fast! Here are some sample serving sizes to follow when preparing meals according to the Lean Food Pyramid. Meat and Meat Substitutes Lean Beef round, flank, sirloin Poultry white meat, cooked without the skin Pork loin and tenderloin (pork chops) Fish and shell fish Egg whites, egg substitutes Beans kidney beans, black beans, white beans, chickpeas, lentils, etc. Beans are a good source fiber 2–3oz Low-fat Tofu Soybeans " – 1 cup ! – " cup Soy veggie burger (low-fat) 1 – ! cup Low-fat, fat-free cottage cheese ! – " cup Personal Best Enterprises, Inc. 2–3oz 2–3oz 2–3 oz ! – " cup 1 cup 21 Dairy and dairy substitutes Cheese (low-fat and fat-free) 2 oz Milk (low-fat and non-fat) 1 cup Soy milk (calcium fortified) avoid brands containing >15 g extra sugar 1 cup Yogurt (non-fat, plain) 1 cup Soy yogurt (calcium fortified) 1 cup Grains and Starches Whole grain bread Hot cereals oatmeal whole wheat cream of wheat or rice Cold cereal (avoid those with added sugar) Brown rice, whole grain pasta, barley Potato and sweet potato Corn or peas Air popped popcorn/low-fat microwave popcorn Personal Best Enterprises, Inc. 1 small slice ! cup cooked " cup ! cup ! cup ! cup 1 cup 22 Vegetables Asparagus Bean sprouts Broccoli Carrots Cauliflower Celery Cucumber Mushrooms Pepper Leafy green vegetables Spinach (cooked) Spinach (raw) String beans Tomato Zucchini 1 cup 1 cup 1 cup ! cup 1 cup 1 cup 1 cup 2 cups 1 small 1 cup 1 cup 2 cups 1 cup 1 small 1 cup In general serving sizes are ! cooked or 1 cup raw. Fruits Apple Banana Berries Melon Watermelon Orange Peach Pear Pineapple Plum Personal Best Enterprises, Inc. 1 small one half 2/3 cup one quarter 1 ! cups 1 small 1 small 1 small ! cup – 1 small 1 small 23 Good Fats Nuts Olives Olive oil, canola oil, grape seed oil Avocado Peanut butter 5 10 1 teaspoon 1/8th 1 teaspoon Note that mono- and certain poly-unsaturated fats can be beneficial in small quantities, as they are very calorie dense. Essential Fats (your body cannot make them!) Omega-3 fatty acids have an anti-inflammatory effect which induces a variety of health benefits. Sources include: fish oil fatty fish flaxseed oil ground flax seed walnuts walnut oil 1 teaspoon 3 oz 1 teaspoon 2 tablespoons 5 1 teaspoon Note that the fat in walnuts and walnut oil is only about 10% omega-3. Omega-6: tofu, soybeans, corn oil, sunflower seeds Please note omega-6 fatty acids are usually abundant in the American diet and there is likely no need to supplement. Making the Calories Add Up The Lean Food Pyramid will ensure that the meals you design are well balanced. But how will you know how many servings of each food to eat, to reach your target intake? The best way to do this is to sit down with a list of foods and work out the calories-per-serving of each of them using a calorie chart like the one provided for you at www.calorielab.com or www.metabolicdiet.com/images/foodlist.pdf It may seem time consuming at first, but once you’ve worked out the calories-per-serving of your favorite foods, putting meals together becomes simply a matter of eating the proper number of servings per day. Personal Best Enterprises, Inc. 24 Healthy Eating Tips • • • • • When eating out, ask for “to go” containers. Also, don’t be afraid to ask for substitutions. Take control! When leaving the house for long periods, plan ahead: pack a lunch or necessary snacks. If you know you’re going to have to rely on fast food, study your options before you get there. Most fast food chains have web sites that list nutritional information. Carry meal replacements such as food bars with you when you’re away from home. When you go grocery shopping, shop the perimeter of the market first—that’s where you’ll find the fresh, lower calorie foods. Importance of Supplementing To get the most out of this program, we recommend the following supplements: • • • Multivitamin—to ensure the optimum balance of essential nutrients. Omega-3 fatty acids—essential for heart health, these aren’t produced by the body and must come from your diet. Protein bars—for quick energy and additional calories between meals. Note: Look for bars with the highest protein-to-carbohydrate ratio you can find—ideally, as much as 30 grams of protein with no more than 26 grams of carbohydrate. Be sure to check with your doctor to determine the exact type and dosage of any vitamins and supplements you take. Personal Best Enterprises, Inc. 25 PART 4: Your Daily Journal Your journal is more than just a reminder; it’s a powerful motivational tool designed to increase your sense of accountability. It’s like a mirror on your process, giving you insight into your eating patterns and the factors that affect them. It’s also a place to celebrate your successes, and learn from your mistakes. Your journal is an integral part of the process—a guide and a friend. So let your journal work for you! Using the Journal In this section, you’ll find a copy of the Journal forms. You should copy one for every day of the program. Each day: • • • Enter your target calorie intake. This will vary depending on whether you’re working out that day or not, and whether it falls on a week of metabolic reset or not. Follow the instructions in Table 1, page 6. At the end of the day, record your food intake, exercise, and vitamin and water intake. In the section labeled Notes, record any cravings you experience along with any related emotional triggers you can identify. Also, record any insights you have about the process you’re going through. Each week: • Review your entries once a week, taking note of how close you came to hitting your targets for food and activity. Each month: • At the beginning of each new phase, record your weight and measurements in the space provided. A final tip: Store your journal in plain sight. Out of sight means out of mind, so keep your journal in a place where it’s always visible and accessible. Starting Measurements Date: ______________ Arms ____ Chest ____ Waist ____ Hips _____ Abs _____ Thighs ____ Calves _____ Weight_____ (Measure every 4th week) Personal Best Enterprises, Inc. 26 Clarita!s Metabolic Cure Journal Clarita!s Metabolic Cure Journal Name: _______________________________ Date: _________________ Week # (1–12): ___________________ Day # (1–7): _________________ Time Meal Plan Serving Breakfast Supplements (Check off) Daily Vitamins _____ Essential Fats _____ Protein Fruit or Grain Beverage Misc. Water Intake 80 oz (10 glasses) Water Protein Snack ______ Notes/How do I feel? ________________________ ________________________ ________________________ ________________________ ________________________ ________________________ ________________________ ________________________ ________________________ ________________________ ____________ Lunch Protein Vegetable Lettuce Fruit Beverage Misc. Protein Snack Fitness Activity (check off and write length of workout) Dinner Protein Vegetable Fruit Lettuce Starch Misc. Protein Snack Total Personal Best Enterprises, Inc. Calories Aerobic Activity _____________________ Strengthening/Conditioning _____________________ Stretching ______________________ 27