Nutrition Our Whey to Diet December is weight loss month at All the Whey. One of our customers just lost 40 pounds, another 18. We’re challenging you to downsize with us this holiday season. Of course, they’ll be a holiday prize waiting for our most successful slimmer.
Here are the basic diet daily do’s: have one Lean and fit meal replacer a day instead of breakfast lunch or dinner. Sip on a protein shake before you go to any holiday party. Eat mostly fruits, veggies and low fat protein. Have some 100% whole grains. Use only olive oil based salad dressings.
Things to keep your eyes on: try and push away most sugar, fats, and salt. Cut portions and switch to a smaller plate. Protein portion should be the size of the palm of your hand or a tape cassette. Whole grains shouldn’t be larger than a tennis ball. Fruits and veggies are unlimited.
The process: write down what you eat, the time of day, and how you felt. Check patterns for the hardest time of the day, worst temptations. Display a large bowl of colorful fruit in your kitchen and office. Paste a mirror on your fridge or pantry door, or tape up a pic of a slim person and a heavy person side-by-side. Cut up colorful veggies and put them on a cookie sheet. Drizzle with olive oil. Shake on lots of pepper and a pinch of kosher salt. Cook at 400 degrees for 20 – 30 min depending on hardness of veggies. Snack on them endlessly. Put your fork or spoon down after each bite of food, and count to twenty before you swallow every bite.
Simple samples: breakfast -yogurt with as much whey protein spooned in as the container will allow ;or steel cut oatmeal with whey protein scooped on to taste; or a Lean & Fit. If you need a mid-morning snack grab a few almonds or a protein shake. Lunch – Lean & Fit; or salad with spinach, tomatoes, cucumbers, celery, carrots, and red peppers along with pre-cooked chicken slices, tuna; or lentils; or tofu cheese on crisp bread with tomatoes and mustard. Mid -afternoon snack – piece of fruit. Dinner - Lean & Fit shake or a piece of fish, poultry or lean beef and steamed broccoli. Add a baked potato or sweet potato if you need more food. Use apple sauce on the sweet potato or non-fat sour cream on the baked one. Have a side salad with a small amount of balsamic dressing.
Get away from the kitchen after dinner for the rest of the night, and brush your teeth ASAP. Find something fun to do that takes your mind off food. Exercise each day – any movement is great – whatever works - depending on how athletic you’ve been and what you like. Just get moving for as little as a 10 minute walk or run, or 10 minutes of hand weights while you watch TV, or 10 minutes of sit-ups. This week is about warming up to exercise as we wait for winter’s cold.
This is a holiday season where All the Whey is all about you. Twitter us or email annie@allthewhey or dorian@allthe whey. We want to hear your problems and help with your progress
Here are the basic diet daily do’s: have one Lean and fit meal replacer a day instead of breakfast lunch or dinner. Sip on a protein shake before you go to any holiday party. Eat mostly fruits, veggies and low fat protein. Have some 100% whole grains. Use only olive oil based salad dressings.
Things to keep your eyes on: try and push away most sugar, fats, and salt. Cut portions and switch to a smaller plate. Protein portion should be the size of the palm of your hand or a tape cassette. Whole grains shouldn’t be larger than a tennis ball. Fruits and veggies are unlimited.
The process: write down what you eat, the time of day, and how you felt. Check patterns for the hardest time of the day, worst temptations. Display a large bowl of colorful fruit in your kitchen and office. Paste a mirror on your fridge or pantry door, or tape up a pic of a slim person and a heavy person side-by-side. Cut up colorful veggies and put them on a cookie sheet. Drizzle with olive oil. Shake on lots of pepper and a pinch of kosher salt. Cook at 400 degrees for 20 – 30 min depending on hardness of veggies. Snack on them endlessly. Put your fork or spoon down after each bite of food, and count to twenty before you swallow every bite.
Simple samples: breakfast -yogurt with as much whey protein spooned in as the container will allow ;or steel cut oatmeal with whey protein scooped on to taste; or a Lean & Fit. If you need a mid-morning snack grab a few almonds or a protein shake. Lunch – Lean & Fit; or salad with spinach, tomatoes, cucumbers, celery, carrots, and red peppers along with pre-cooked chicken slices, tuna; or lentils; or tofu cheese on crisp bread with tomatoes and mustard. Mid -afternoon snack – piece of fruit. Dinner - Lean & Fit shake or a piece of fish, poultry or lean beef and steamed broccoli. Add a baked potato or sweet potato if you need more food. Use apple sauce on the sweet potato or non-fat sour cream on the baked one. Have a side salad with a small amount of balsamic dressing.
Get away from the kitchen after dinner for the rest of the night, and brush your teeth ASAP. Find something fun to do that takes your mind off food. Exercise each day – any movement is great – whatever works - depending on how athletic you’ve been and what you like. Just get moving for as little as a 10 minute walk or run, or 10 minutes of hand weights while you watch TV, or 10 minutes of sit-ups. This week is about warming up to exercise as we wait for winter’s cold.
This is a holiday season where All the Whey is all about you. Twitter us or email annie@allthewhey or dorian@allthe whey. We want to hear your problems and help with your progress
