Written By Barbara Hoefener, FNP 2/2019
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Barb's Advice for weight loss:
1. Activity= My suggestion walk/ run for 4 min then 1 min of squat/ lunge/jumping jack/ boxing in place, etc. x 3 -4 rounds= 15-20 min cardio daily. Then 5 min of weight training specific muscle groups. Then 5 min full body stretching.
2. Hydrate= When first hungry drink water- half body weight in oz.
3. Daily weight- write down weight daily on calendar, to monitor over the months.
4. Track food = write down Sugar/ Calories intake for the day, make sure to add serving size- GOAL of sugar <32g/day. & Calories <1500 /day
5. Gen Food rule= Eat breakfast. Do not eat past 7p. less carbs, sugar, processed food. no sugar drinks, small portion size, lots of snacks. Eat veggies, fruit, fish, meat.
Use Mediterranean Diet as a guide
6. Medicine= (possible- after you have done all the above and if it makes sense) to help with feeling less hungry/ cravings, this is an "upper" and controlled medication.
Mediterranean Diet 101
The Basics:
Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.
Eat in moderation: Poultry, eggs, cheese, yogurt.
Eat only rarely: Red meat.
Don't eat:
Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils and other highly processed foods.
Avoid These Unhealthy Foods/ ingredients: READ FOOD LABELS CAREFULLY.
Added sugar: Soda, candies, ice cream, table sugar and many others.
Refined grains: White bread, pasta made with refined wheat, etc.
Trans fats: Found in margarine and various processed foods.
Refined oils: Soybean oil, canola oil, cottonseed oil and others.
Processed meat: Processed sausages, hot dogs, etc.
Highly processed foods: Anything labeled "low-fat" or "diet" or looks like it was made in a factory.
Foods to Eat: Whole, single-ingredient foods are the key to good health.
Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.
Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
Nuts and seeds: Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds
Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas, etc.
Tubers: Potatoes, sweet potatoes, turnips, yams, etc.
Whole grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread, pasta.
Fish / seafood (2/week): Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.
Poultry: Chicken, duck, turkey, etc. Eggs: Chicken, quail and duck eggs.
Dairy: Cheese, yogurt, Greek yogurt, etc. Herbs and spices
Healthy Fats: Extra virgin olive oil, olives, avocados and avocado oil.
What to Drink
Water should be your go-to beverage on a Mediterranean diet.
Red wine: 0-1 glass a day. But should be avoided with alcoholism or problems controlling consumption.
Avoid sugar-sweetened beverages and fruit juices, which are very high in sugar.
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** The Mediterranean diet is based on the traditional foods that people used to eat in countries like Italy and Greece back in 1960. ** Researchers found people were exceptionally healthy compared to Americans and had a low risk of many lifestyle diseases (obesity, heart attacks, strokes, type 2 diabetes and premature death). ** You Must add regular physical activity! ** ----------------------------------------------------------------------------------------------------------------------------------
A Mediterranean Sample Menu for 1 Week
Monday
Breakfast: Greek yogurt with strawberries and oats.
Lunch: Whole-grain sandwich with vegetables.
Dinner: A tuna salad, dressed in olive oil. A piece of fruit for dessert.
Tuesday
Breakfast: Oatmeal with raisins.
Lunch: Leftover tuna salad from the night before.
Dinner: Salad with tomatoes, olives and feta cheese.
Wednesday
Breakfast: Omelet with veggies, tomatoes and onions. A piece of fruit.
Lunch: Whole-grain sandwich, with cheese and fresh vegetables.
Dinner: Mediterranean lasagna.
Thursday
Breakfast: Yogurt with sliced fruits and nuts.
Lunch: Leftover lasagna from the night before.
Dinner: Broiled salmon, served with brown rice and vegetables.
Friday
Breakfast: Eggs and vegetables, fried in olive oil.
Lunch: Greek yogurt with strawberries, oats and nuts.
Dinner: Grilled lamb, with salad and baked potato.
Saturday
Breakfast: Oatmeal with raisins, nuts and an apple.
Lunch: Whole-grain sandwich with vegetables.
Dinner: Mediterranean pizza made with whole wheat, topped with cheese, vegetables and olives.
Sunday
Breakfast: Omelet with veggies and olives.
Lunch: Leftover pizza from the night before.
Dinner: Grilled chicken, with vegetables and a potato. Fruit for dessert.
Healthy Mediterranean Snacks (max: 3/day)
A handful of nuts Apple slices with almond butter.
Carrots or baby carrots. Some berries or grapes.
Greek yogurt. Leftovers from the night before.
A piece of fruit.
How to Follow the Diet at Restaurants
Choose fish or seafood as your main dish. Ask them to fry your food in extra virgin olive oil.
Only eat whole-grain bread, with olive oil instead of butter.
The Bottom Line
This way of eating is generally rich in healthy plant foods and relatively lower in animal foods, with a focus on fish and seafood.
It’s best to clear all unhealthy temptations from your home, including sodas, ice cream, candy, pastries, white bread, crackers and processed foods.
If you only have healthy food in your home, you will eat healthy food.
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