Monthly Archives: April 2013

1600 Calorie Weight Loss Diet

Here is the Nutritional breakdown for the 1600 calorie weight loss diet.
 
Breakfast:
2 oz. Protein
2 Starches
1 Fruit
1 teaspoon Fat (or use at another meal)
 
Lunch:
6 oz Protein
0 Starch
2 cups of raw veggies or salad or 1 cup cooked- may suggest unlimited
1 teaspoon fat
 
Dinner:
6 oz Protein
2 Starches
2 cups raw veggies/salad or 1 cup cooked
1 teaspoon fat 

Burst Training High Intensity Interval Training When Time Is Short

When time is short try Burst Training. But Do Not Try This Routine Unless A Doctor Has Approved It for You.
 
Cardio Routine:
Please usa one of the following exercise machines for this routine:
An elliptical machine, stationary bike and/or stair stepper.
Perform this routine just 3 days a week on non-consecutive days.
That means you would exercise on – Monday – Wednesday – Friday or Tuesday – Thursday – Saturday
 
The Routine is as follows:
  1. Warm up for three minutes. Let's say you are riding a stationary bike for this ecercise session. so you would pedal for 3 minutes and allow the body to prepare for the session.
  2. After the 3 minute warm up you then pedal as hard and fast as you can for 30 seconds. You should be gasping for breath and feel like you couldn't possibly go on another few seconds
  3. After the 30 seconds of high intensity pedaling you will recover for 3 minutes, by still pedaling, but pedaling at slower pace and decreased resistance
  4. Repeat the high intensity exercise and recovery 3 more times
So your goal is 4 short 30 socond bursts of high intensity cardio exercise each of which are followed by 3 minutes of low intensity movement. If you cannot perform 4 sets just do what you can and work your way up to 4 over time. Eventually 4 sets will become to easy so when that happens gradually increase the sets to 5 then 6 then 7 then 8. But remember common sense dictates everything so be mindful of how you feel and do not push yourself to the extreme.
 
 
Strength Training:
Rounding out your exercise program with a 1-set strength training routine will ensure that you're really optimizing the possible health benefits of a regular exercise program. Do enough repetitions to exhaust your muscles. The weight should be heavy enough that this can be done in fewer than 12 repetitions, yet light enough to do a minimum of four repetitions. It is also important NOT to exercise the same muscle groups every day. They need at least two days of rest to recover, repair and rebuild. Do not use free weights. Use the exercise equipment in your facility or elastic bands for home workouts.
 
Exercises:
Chest Press
Shoulder Press
Back Row / Pull
Biceps Curl
Triceps Press
Leg Press
Leg Curl
Leg Extension

How to Lose Weight When You are a Diabetic

Diabetics Optimal Food Choices for Weight Loss

Protein –Meats/Eggs/Dairy:
Buffalo, venison, lean beef, chicken, turkey, pork, duck, nitrate-free bacon, nitrate-free sausage, omega-3 eggs, all varieties of cheese, milk, yogurt (unsweetened).
 
Protein – Fish/Shellfish:
Salmon, halibut, cod, mackerel, herring, red snapper, tilapia, trout, tuna, crab, crayfish, catfish, sardines, sole, lobster, mussels, oysters, scallops, shrimp.
 
Vegetables (best low-glycemic veggies):
Arugula, asparagus, broccoli, broccoli rabe, cabbage, cauliflower, celery, collards, cucumbers, kale, lettuce, mushrooms, mustard greens, okra, onions, peppers, radishes, spinach, Swiss chard.
 
Fruits (in moderation):
Blueberries, blackberries, cherries, raspberries, strawberries, grapefruit, limes, peaches, apples.
 
Nuts & Seeds:
Almonds, Brazil nuts, cashews, chestnuts, hazelnuts, pecans, pine nuts, pistachios, walnuts, pumpkin seeds, sesame seeds, sunflower seeds.
 
Note:  Peanuts are legumes, not nuts.
 
Fiber:
Legumes, lentils, prunes, oats, barley, buckwheat.
 
Fats:
Olive oil, olives, flaxseeds, flaxseed oil, avocado, coconut, butter.
 
Herbs/Spices:
Cinnamon, dandelion root, garlic, parsley.
 
Beverages:
Green drinks – 1 tsp. 1-3x/day in water.
Green tea
Cinnamon-infused water (mix 3 tablespoons ground cinnamon and ½ – 1 teaspoon baking soda into 32 oz. water. Drink 8 oz. four times a day. Lower to 1 – 2 cups after one to three weeks. This powerfully improves blood sugar.
 
Foods to Avoid: 
Sugar in all forms (including honey, molasses, sucrose, fructose, high fructose corn syrup), white flour, soda, alcohol, coffee, processed meats, soups, and other processed foods high in salt, trans fats, sorbitol and sorbitol candies as they can raise blood sugar. 
 
High Glycemic Fruits: bananas, watermelon, pineapple, raisins and all dried fruits.
 
High Glycemic Vegetables:  potatoes, corn, carrots, beets, turnips, parsnips
 
Diabetes Menu Outline:
Breakfast:
2 – 4 oz Protein 
1 serving Fruit and/or Vegetable (low glycemic) 
0 Starch 
1 Fat
 
Lunch:
4 – 6 oz Protein
1 – 2 servings Vegetables (low glycemic)
0 Starch
1 Fat
 
Dinner:
4 – 6 oz Protein
1 – 2 servings Vegetables (low glycemic)
0 – 1 servings Starches (optional)
 
1 Fat