Lose weight fast , any people are unaware of what organic food really is. It seems that everywhere we go now, someone is promoting something that is “organic”. Are these foods worth your time and money?
The food exchange list refers to the food items on each list which may be substituted with any other food item on the same list. A grouping of commonly consumed foods according to similarities in composition so that the foods may be used interchangeably in diet planning.
If you have tried WordPress.com and are ready to move to a self-hosted website, this presentation is for you. It will go over the basics of installing WordPress, migrating content and customizing your site.
UCT Upstarts 2015: Week 17: Product Innovation with Felix HolmUCT Upstarts
UCT Upstarts 2015: Week 17: Product Innovation with Felix Holm
UCT Upstarts is the Vice-Chancellor’s Social Innovation Challenge. It’s a joint-initiative between UCT, the Bertha Centre for Social Innovation & Entrepreneurship and Super Stage. UCT Upstarts is igniting a ‘Student Start-up Nation’ by creating a parallel university experience – one that produces a generation of both graduates and social entrepreneurs - who solve real-world problems from campus, and launch start-up realities beyond it. UCT Upstarts is building a ‘Social Innovation Culture’ that literally does make Africa work better and is helping to create an ‘Innovation Economy’ that actually does create jobs – starting from campus!
Se ha argüido que el humor acaba donde empieza el mal gusto. Puede que sea así, pero no se puede condenar a nadie por tener mal gusto. 16 Diciembre 2008 Deia
The derivatives market is the financial market for derivatives, financial instruments like futures contracts or options, which are derived from other forms of assets. The market can be divided into two, that for exchange-traded derivatives and that for over-the-counter derivatives.
The food exchange list refers to the food items on each list which may be substituted with any other food item on the same list. A grouping of commonly consumed foods according to similarities in composition so that the foods may be used interchangeably in diet planning.
If you have tried WordPress.com and are ready to move to a self-hosted website, this presentation is for you. It will go over the basics of installing WordPress, migrating content and customizing your site.
UCT Upstarts 2015: Week 17: Product Innovation with Felix HolmUCT Upstarts
UCT Upstarts 2015: Week 17: Product Innovation with Felix Holm
UCT Upstarts is the Vice-Chancellor’s Social Innovation Challenge. It’s a joint-initiative between UCT, the Bertha Centre for Social Innovation & Entrepreneurship and Super Stage. UCT Upstarts is igniting a ‘Student Start-up Nation’ by creating a parallel university experience – one that produces a generation of both graduates and social entrepreneurs - who solve real-world problems from campus, and launch start-up realities beyond it. UCT Upstarts is building a ‘Social Innovation Culture’ that literally does make Africa work better and is helping to create an ‘Innovation Economy’ that actually does create jobs – starting from campus!
Se ha argüido que el humor acaba donde empieza el mal gusto. Puede que sea así, pero no se puede condenar a nadie por tener mal gusto. 16 Diciembre 2008 Deia
The derivatives market is the financial market for derivatives, financial instruments like futures contracts or options, which are derived from other forms of assets. The market can be divided into two, that for exchange-traded derivatives and that for over-the-counter derivatives.
Khi nghĩ đến giảm cân, đại đa số chúng ta đều nghĩ đến việc vận động cơ thể đủ nhiều để triệt tiêu mỡ thừa hay những bài tập khắc nghiệt, Trên thực tế, chế độ ăn uống ảnh hưởng đến 70% kết quả quá trình giảm cân và chúng ta thường lãng quên đi điều đó. Chính vì thế, việc lựa chọn thực phẩm giảm cân là một phần cực kỳ quan trọng trong hành trình lấy lại vóc dáng cân đối. Hãy cùng chúng tôi tìm hiểu 22 loại thực phẩm giảm cân tự nhiên đảm bảo an toàn và sức khỏe cho bạn ngay sau đây.
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141514-day Nutrition and Physical Activity Log.docxmoggdede
14
15
14-day Nutrition and Physical Activity Log
14-Day Nutrition and Physical Activity Log
Christina A. Finley
HLTH 3013
October 17, 2016
14-Day Nutrition and Physical Activity Log
Over the 14-day period I have learned a lot about what I consume and how much I consumed. Also, how much physical activity I do. Over all I started by trying to keep my daily calorie intake at a reasonable amount according to my height and weight. 1,200 calories were what I came up with after doing some research on how much I should consume according to my height and weight measurements. After entering everything I ate and drank over this time I have realized that most days I would either go under my needed calorie intake or I would go over that amount. This show that my diet is not balanced enough. A balanced diet is one that gives your body the nutrients it needs to function correctly. It is important because your organs and tissues need proper nutrition to work effectively. Without good nutrition, your body is more prone to disease, infection, fatigue, and poor performance. I also noticed that I would consume more fats and sodium, than fruits and vegetables, which would help with balancing my diet. Furthermore, after reading, most days I noticed I would consume various amounts of ‘empty calories.” You should limit your consumption of “empty calories,” or those that provide little or no nutritional value. The USDA defines empty calories as calories that come from sugars and solid fats, such as butter and shortening. Most of these would be snacks that I would just eat instead of whole balanced meals my body needs to contain the energy and nutrients it needs to function. What I would like to take away from this exercise is eating a healthier and more balanced diet. A balanced diet are foods that are low in unnecessary fats and sugars but high in vitamins, minerals, and other nutrients. Eating more fruits and veggies and less fats and “empty calories, I believe will help me achieve this diet.
October 1, 2016
Foods
Calories
Carbs
Fat
Protein
Cholest
Sodium
Sugars
Fiber
Breakfast
Jack In the Box - Breakfast Jack Sandwich, 1 sandwich
350
30g
18g
16g
240mg
840mg
4g
1g
Medium fries - Fries, 1 each
380
48g
19g
4g
0mg
270mg
0g
5g
Lunch
Torchy's Tacos - Beef Fajita, 1 taco
230
1g
0g
15g
35mg
720mg
3g
1g
Chili's - Chips & Salsa, 1 basket
910
113g
45g
13g
0mg
1,920mg
4g
8g
TOTAL:
1,870
192g
82g
48g
275mg
3,750mg
11g
15g
October 2, 2016
Foods
Calories
Carbs
Fat
Protein
Cholest
Sodium
Sugars
Fiber
Lunch
Whataburger - Hamburger, 1 hamburger
640
61g
32g
30g
65mg
1,520mg
8g
5g
Whataburger - Medium French Fries, 1 medium - 127 g
390
47g
20g
6g
0mg
290mg
0g
3g
Dinner
Morning Glory - Mustard Greens, 2 cups
15
2g
2g
1g
0mg
210mg
0g
2g
Homemade - Smothered Turkey Wings, 1 Wing with gravy
132
11g
6g
24g
27mg
558mg
2g
1g
Rice - White, glutinous, cooked, 1 cup
169
37g
0g
4g
0mg
9mg
0g
2g
TOTAL:
1,346
158g
60g
65g
92mg
2,587mg
10g
13g
October 3, 2016
Foods
Calorie ...
Flu Vaccine Alert in Bangalore Karnatakaaddon Scans
As flu season approaches, health officials in Bangalore, Karnataka, are urging residents to get their flu vaccinations. The seasonal flu, while common, can lead to severe health complications, particularly for vulnerable populations such as young children, the elderly, and those with underlying health conditions.
Dr. Vidisha Kumari, a leading epidemiologist in Bangalore, emphasizes the importance of getting vaccinated. "The flu vaccine is our best defense against the influenza virus. It not only protects individuals but also helps prevent the spread of the virus in our communities," he says.
This year, the flu season is expected to coincide with a potential increase in other respiratory illnesses. The Karnataka Health Department has launched an awareness campaign highlighting the significance of flu vaccinations. They have set up multiple vaccination centers across Bangalore, making it convenient for residents to receive their shots.
To encourage widespread vaccination, the government is also collaborating with local schools, workplaces, and community centers to facilitate vaccination drives. Special attention is being given to ensuring that the vaccine is accessible to all, including marginalized communities who may have limited access to healthcare.
Residents are reminded that the flu vaccine is safe and effective. Common side effects are mild and may include soreness at the injection site, mild fever, or muscle aches. These side effects are generally short-lived and far less severe than the flu itself.
Healthcare providers are also stressing the importance of continuing COVID-19 precautions. Wearing masks, practicing good hand hygiene, and maintaining social distancing are still crucial, especially in crowded places.
Protect yourself and your loved ones by getting vaccinated. Together, we can help keep Bangalore healthy and safe this flu season. For more information on vaccination centers and schedules, residents can visit the Karnataka Health Department’s official website or follow their social media pages.
Stay informed, stay safe, and get your flu shot today!
Knee anatomy and clinical tests 2024.pdfvimalpl1234
This includes all relevant anatomy and clinical tests compiled from standard textbooks, Campbell,netter etc..It is comprehensive and best suited for orthopaedicians and orthopaedic residents.
Best Ayurvedic medicine for Gas and IndigestionSwastikAyurveda
Here is the updated list of Top Best Ayurvedic medicine for Gas and Indigestion and those are Gas-O-Go Syp for Dyspepsia | Lavizyme Syrup for Acidity | Yumzyme Hepatoprotective Capsules etc
Muktapishti is a traditional Ayurvedic preparation made from Shoditha Mukta (Purified Pearl), is believed to help regulate thyroid function and reduce symptoms of hyperthyroidism due to its cooling and balancing properties. Clinical evidence on its efficacy remains limited, necessitating further research to validate its therapeutic benefits.
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These lecture slides, by Dr Sidra Arshad, offer a quick overview of the physiological basis of a normal electrocardiogram.
Learning objectives:
1. Define an electrocardiogram (ECG) and electrocardiography
2. Describe how dipoles generated by the heart produce the waveforms of the ECG
3. Describe the components of a normal electrocardiogram of a typical bipolar lead (limb II)
4. Differentiate between intervals and segments
5. Enlist some common indications for obtaining an ECG
6. Describe the flow of current around the heart during the cardiac cycle
7. Discuss the placement and polarity of the leads of electrocardiograph
8. Describe the normal electrocardiograms recorded from the limb leads and explain the physiological basis of the different records that are obtained
9. Define mean electrical vector (axis) of the heart and give the normal range
10. Define the mean QRS vector
11. Describe the axes of leads (hexagonal reference system)
12. Comprehend the vectorial analysis of the normal ECG
13. Determine the mean electrical axis of the ventricular QRS and appreciate the mean axis deviation
14. Explain the concepts of current of injury, J point, and their significance
Study Resources:
1. Chapter 11, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 9, Human Physiology - From Cells to Systems, Lauralee Sherwood, 9th edition
3. Chapter 29, Ganong’s Review of Medical Physiology, 26th edition
4. Electrocardiogram, StatPearls - https://www.ncbi.nlm.nih.gov/books/NBK549803/
5. ECG in Medical Practice by ABM Abdullah, 4th edition
6. Chapter 3, Cardiology Explained, https://www.ncbi.nlm.nih.gov/books/NBK2214/
7. ECG Basics, http://www.nataliescasebook.com/tag/e-c-g-basics
Tom Selleck Health: A Comprehensive Look at the Iconic Actor’s Wellness Journeygreendigital
Tom Selleck, an enduring figure in Hollywood. has captivated audiences for decades with his rugged charm, iconic moustache. and memorable roles in television and film. From his breakout role as Thomas Magnum in Magnum P.I. to his current portrayal of Frank Reagan in Blue Bloods. Selleck's career has spanned over 50 years. But beyond his professional achievements. fans have often been curious about Tom Selleck Health. especially as he has aged in the public eye.
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Introduction
Many have been interested in Tom Selleck health. not only because of his enduring presence on screen but also because of the challenges. and lifestyle choices he has faced and made over the years. This article delves into the various aspects of Tom Selleck health. exploring his fitness regimen, diet, mental health. and the challenges he has encountered as he ages. We'll look at how he maintains his well-being. the health issues he has faced, and his approach to ageing .
Early Life and Career
Childhood and Athletic Beginnings
Tom Selleck was born on January 29, 1945, in Detroit, Michigan, and grew up in Sherman Oaks, California. From an early age, he was involved in sports, particularly basketball. which played a significant role in his physical development. His athletic pursuits continued into college. where he attended the University of Southern California (USC) on a basketball scholarship. This early involvement in sports laid a strong foundation for his physical health and disciplined lifestyle.
Transition to Acting
Selleck's transition from an athlete to an actor came with its physical demands. His first significant role in "Magnum P.I." required him to perform various stunts and maintain a fit appearance. This role, which he played from 1980 to 1988. necessitated a rigorous fitness routine to meet the show's demands. setting the stage for his long-term commitment to health and wellness.
Fitness Regimen
Workout Routine
Tom Selleck health and fitness regimen has evolved. adapting to his changing roles and age. During his "Magnum, P.I." days. Selleck's workouts were intense and focused on building and maintaining muscle mass. His routine included weightlifting, cardiovascular exercises. and specific training for the stunts he performed on the show.
Selleck adjusted his fitness routine as he aged to suit his body's needs. Today, his workouts focus on maintaining flexibility, strength, and cardiovascular health. He incorporates low-impact exercises such as swimming, walking, and light weightlifting. This balanced approach helps him stay fit without putting undue strain on his joints and muscles.
Importance of Flexibility and Mobility
In recent years, Selleck has emphasized the importance of flexibility and mobility in his fitness regimen. Understanding the natural decline in muscle mass and joint flexibility with age. he includes stretching and yoga in his routine. These practices help prevent injuries, improve posture, and maintain mobilit
1. Free Weight Loss Plan, Diet Recipes Online
When selecting a weight loss plan, make sure you are consuming a balanced and complete diet.
Your assignment is to set realistic and attainable weight loss and diet goals. Start by following
the simple guidelines below.
Nutritional and Weight Loss Plan Guidelines
1. Commit to consuming 4 - 6 small meals and snacks everyday.
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you
should always have fresh and low-fat foods around.
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply
just counting calories.
4. Eat your foods slower.
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and
beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
6. Avoid foods that are high in fat and calories.
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5
total vegetable and fruit servings every single day.
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Here is a sample weight loss plan (1400 calories).
Breakfast
Amount Item Protein Carbs Fats Calories
1 cup Milk - 1% 4.00 5.50 1.00 50.00
Oatmeal -
1 pack instant 4.50 31.60 2.10 152.00
pkt.,maple
Total: 8.50 37.10 3.10 202.00
AM Snack
3. Vegetables -
0.5 cup mixed, 2.60 11.90 0.10 54.00
frozen, boiled
Total: 28.10 42.90 3.10 255.25
Grand Total: 111.67 201.82 36.37 1483.89
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Quick - Fast Weight Loss Diet (1300 Calorie)
When selecting a low fat diet plan, make sure you are consuming a balanced
and complete diet. Your assignment is to set realistic and attainable weight
loss and diet goals. Start by following the simple guidelines below.
Nutritional and Low Fat Diet Guidelines
1. Commit to consuming 4 - 6 small meals and snacks everyday.
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you
should always have fresh and low-fat foods around.
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply
just counting calories.
4. Eat your foods slower.
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and
beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
6. Avoid foods that are high in fat and calories.
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5
total vegetable and fruit servings every single day.
Here is a sample low fat diet plan (1300 calories).
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5. 2 tbps thousand island- reduced cal. Kraft 0.00 6.00 2.00 40.00
Total: 31.38 54.57 6.42 405.65
Grand Total: 87.43 183.42 34.85 1343.95
Grocery List
Food Quantity
Apple - medium with peel 14 each
Bagel - plain 7 each
Chicken Breast / White Meat 42 ounces
Coca Cola - diet 84 ounces
Cream, fluid, half and half 7 tablespoons
Croutons - plain 2 cups
Pasta, corn, cooked 7 cups
Peanut butter - creamy 14 table spoons
Salad - large garden 7 large
Salad - small garden 7 small
Thousand island - reduced cal. 42 table spoons
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Heart Healthy Meal Plan (1500 Calorie)
Non Low Carb - Healthy Weight Loss Diet Plan
When selecting a heart healthy meal plan, make sure you are consuming a balanced and
complete diet. Your assignment is to set realistic and attainable diet goals. Start by following the
simple guidelines below.
Nutritional and Healthy Meal Guidelines
1. Commit to consuming 4 - 6 small meals and snacks everyday.
6. 2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should
always have fresh and low-fat foods around.
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just
counting calories.
4. Eat your foods slower.
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat
or nonfat dairy products, low fat meats, fish and skinless poultry.
6. Avoid foods that are high in fat and calories.
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total
vegetable and fruit servings every single day.
Here is a sample healthy low fat meal plan (1517 calories).
Breakfast
Amount Item Protein Carbs Fats Calories
12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00
1 cup Milk 8.00 11.00 5.00 120.00
1 tbps cream,fluid,half and half 0.44 0.65 1.73 19.55
1 pack Oatmeal-instant,maple,brn sugar Quaker 4.50 31.60 2.10 152.00
Total: 13.34 44.65 8.82 299.55
AM Snack
1 cup Cottage cheese- 1%fat 28.00 6.00 2.00 164.00
0.5 cup Pineapple-canned, chunks 0.00 18.00 0.00 70.00
Total: 28.00 24.00 2.00 234.00
Lunch
2 each bread whole wheat-slice 6.00 24.00 2.00 140.00
1 cubic inch cheddar cheese 4.26 0.15 4.12 56.36
.15 cup mayo 0.32 8.47 11.77 137.37
1 ounce turkey breast/white meat 8.50 0.00 0.20 38.25
.25 small Tomato-small 0.25 1.43 0.10 6.50
Total: 19.33 34.36 18.19 378.48
7. PM Snack
8 each Cracker/Nabisco-Low Saltines 1.60 16.00 3.20 96.00
1 ounce Turkey/white meat 8.50 0.00 0.20 38.25
Total: 10.12 16.00 3.40 134.25
Dinner
5 ounces Halibut - broiled 37.50 0.00 5.00 198.75
1 cup rice-white cook steamed 6.00 62.00 0.00 164.00
2 tbps Thousand island-reduced cal. Kraft 0.00 6.00 2.00 40.00
0.5 cup Vegetables - mixed, frozen, boiled 2.60 11.90 0.10 54.00
1 small salad-sm. Garden w/tomato, onion 1.30 9.50 0.40 49.00
1 tsp Sugar-white 0.00 4.00 0.00 15.00
12 fluid ounces Tea-prepared w/tap water 0.00 1.00 0.00 4.00
Total: 44.80 82.50 7.40 470.75
Grand Total: 115.58 201.50 39.82 1517.04
Grocery List
Food Quantity
Apple - medium with peel 7 each
Banana - medium 8 inch 7 each
Bread whole wheat - slice 14 each
Broccoli 7 spears
Cheerios 10.5 cups
Chicken Breast / White Meat 28 ounces
Coffee- w/caffeine 84 ounces
Cream, fluid, half and half 7 tablespoons
Halibut - broiled 35 ounces
Mayo type, reg., w/salt 1 cup
Milk - 2 % fat 7 cups
8. Orange - medium 7 each
Sugar - white 14 tea spoons
Rice - white 7 cups
Thousand island - reduced cal. 7 table spoons
Turkey Breast / White Meat 14 ounces
Tea 82 ounces
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One Day Diet (1600 Low Calorie, Low Fat)
When selecting a low calorie or low fat plan, make sure you are consuming a balanced and
complete diet. Your assignment is to set realistic and attainable low calorie diet goals. Start by
following the simple guidelines below.
Nutritional and Low Fat Diet Guidelines
1. Commit to consuming 4 - 6 small meals and snacks everyday.
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should
always have fresh and low-fat foods around.
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting
calories.
4. Eat your foods slower.
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or
nonfat dairy products, low fat meats, fish and skinless poultry.
6. Avoid foods that are high in fat and calories.
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total
vegetable and fruit servings every single day.
Here is a sample Low Fat Diet (1600 calories).
Breakfast
Amount Item Protein Carbs Fats Calories
10. Grand Total: 123.39 226.42 35.70 1574.84
Grocery List
Food Quantity
Apple - medium with peel 7 each
Banana - medium 8 inch 7 each
Bread whole wheat - slice 14 each
Broccoli 7 spears
Cheerios 10.5 cups
Chicken Breast / White Meat 28 ounces
Coca Cola - diet 84 ounces
Coffee- w/caffeine 84 ounces
Cream, fluid, half and half 7 tablespoons
Halibut - broiled 35 ounces
Mayo type, reg., w/salt 1 cup
Milk - 2 % fat 7 cups
Orange - medium 7 each
Rice - white 7 cups
Salad - small garden 7 small
Thousand island - reduced cal. 7 table spoons
Turkey Breast / White Meat 14 ounces
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Free Diet Menu (2200 Calorie)
When selecting a menu to lose body fat, make sure you are consuming a balanced and complete
diet. Your assignment is to set realistic and attainable weight loss and diet goals. Start by
following the simple guidelines below.
Nutritional and Diet Menu Guidelines
11. 1. Commit to consuming 4 - 6 small meals and snacks everyday.
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you
should always have fresh and low-fat foods around.
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply
just counting calories.
4. Eat your foods slower.
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and
beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
6. Avoid foods that are high in fat and calories.
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5
total vegetable and fruit servings every single day.
Here is a sample diet Menu (2200 calories).
Breakfast
Amount Item Protein Carbs Fats Calories
12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00
1.5 cup cottage cheese - 1% fat 42.00 9.00 3.00 246.00
1 tbps cream,fluid,half and half 0.44 0.65 1.73 19.55
0.5 cup fruit cocktail 0.51 29.76 0.09 114.40
Total: 43.35 40.80 4.82 387.95
AM Snack
1 each apple-medium with peel 0.30 21.10 0.00 81.00
1 each Banana-medium 8 inch 1.20 26.70 0.60 105.00
Total: 1.50 47.80 0.60 186.00
Lunch
1 each apple-medium with peel 0.30 21.10 0.00 81.00
12. 2 each bread whole wheat-slice 6.00 24.00 2.00 140.00
2 cubic
cheddar cheese 8.47 0.44 11.27 136.88
inch
.15 cup mayo 0.32 8.47 11.77 137.37
3 ounce turkey breast/white meat 25.50 0.00 0.60 114.75
Total: 40.58 53.96 25.64 610.00
PM Snack
2 each bread-slice rye 7 grain 10.00 72.00 4.00 180.00
4 tsp jelly-any fruit flavor 0.00 16.00 0.00 56.00
2 tbps peanut butter 8.00 7.00 16.30 190.00
Total: 18.00 95.00 20.30 426.00
Dinner
4 ounces chicken breast/ white meat 35.20 0.00 4.00 187.00
1.5 cup rice-white cook steamed 9.00 93.00 0.00 246.00
Thousand island-reduced
4 tbps 0.00 12.00 4.00 80.00
cal. Kraft
0.25 cup croutons-plain 9.00 5.50 0.50 30.50
salad-sm. Garden w/tomato,
1 small 1.30 9.50 0.40 49.00
onion
Total: 54.50 120.00 8.90 592.50
Grand Total: 157.93 357.56 60.26 2202.45
Grocery List
Food Quantity
Apple - medium with peel 14 each
Banana - medium 8 inch 7 each
13. Bread - slice rye 7 grain 14 each
Bread whole wheat - slice 14 each
Cheese, cheddar 14 cubic inch
Chicken Breast / White Meat 28 ounces
Coffee- w/caffeine 84 ounces
Cottage cheese - 1 % fat 10.5 cups
Cream, fluid, half and half 7 tablespoons
Croutons - plain 2 cups
Fruit cocktail 3.5 cups
Jelly - any flavor 28 tea spoons
Mayo type, reg., w/salt 1 cup
Peanut Butter 14 table spoons
Rice - white cook steamed 10.5 cups
Salad - small garden 7 small
Thousand island - reduced cal. 28 table spoons
Turkey Breast / White Meat 21 ounces
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Recipes (2800 Low Calorie Meal)
When selecting a low fat meal, make sure you are consuming a balanced and complete diet. Your
assignment is to set realistic and attainable diet goals. Start by following the simple guidelines
below.
Nutritional and Low Fat Meal Guidelines
1. Commit to consuming 4 - 6 small meals and snacks everyday.
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you
should always have fresh and low-fat foods around.
14. 3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply
just counting calories.
4. Eat your foods slower.
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and
beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
6. Avoid foods that are high in fat and calories.
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5
total vegetable and fruit servings every single day.
Here is a sample low fat meal (2800 calories).
Breakfast
Amount Item Protein Carbs Fats Calories
12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00
1.5 cup cottage cheese - 1% fat 42.00 9.00 3.00 246.00
1 tbps cream,fluid,half and half 0.44 0.65 1.73 19.55
0.5 cup fruit cocktail 0.51 29.76 0.09 114.40
2 each Orange- medium 2.20 34.80 0.00 138.00
1 medium Peach- medium 0.60 9.70 0.10 37.00
1 tsp Sugar-white 0.00 4.00 0.00 15.00
Total: 46.15 89.30 4.92 577.95
AM Snack
1 each Banana-medium 1.20 26.70 0.60 105.00
3 tbps Peanut Butter 12.00 10.50 24.45 285.00
Total: 13.20 37.20 25.05 390.00
Lunch
1 each Apple- medium with peel 0.30 21.10 0.00 81.00
3 each Bread whole wheat slice 9.00 36.00 3.00 210.00
15. Chedder, mild shredded, Kraft Lite
1 ounce 8.00 1.00 5.00 80.00
Naturals
0.1 cup Lettuce, iceberg, raw 0.06 0.11 0.01 0.66
1 tsp Sugar - White 0.00 4.00 0.00 15.00
12 fluid
Tea- prepared w/tap water 0.00 1.00 0.00 4.00
ounces
2 ounce turkey breast/white meat 17.00 0.00 0.40 76.50
0.15 cup Mayo 0.32 8.42 11.77 137.37
Total: 34.67 71.64 20.18 604.53
PM Snack
2 each Bread- slice rye 7 grain 10.00 72.00 4.00 180.00
1 tbps Mayonnaise- Kraft Free, fat free 0.00 3.00 0.00 8.00
0.5 cup Tuna solid in water 30.00 0.00 2.00 140.00
Total: 40.00 75.00 6.00 328.00
Dinner
1 each Banana- medium 1.20 26.70 0.60 105.00
3 each Bread whole wheat- slice 9.00 36.00 3.00 210.00
Jelly-strawberry, pure seedless,
4 tsp 0.00 16.00 0.00 72.00
Knott's
2 cup Milk-skim no fat 16.00 24.00 0.00 160.00
4 tbps Peanut Butter 16.00 14.00 32.60 328.00
Total: 42.20 116.70 36.20 927.00
Grand Total: 176.22 389.84 92.35 2827.00
Grocery List
Food Quantity
Apple - medium with peel 7 each
Banana - medium 8 inch 14 each
16. Bread - slice rye 7 grain 14 each
Bread whole wheat - slice 42 each
Cheddar, mild shredded 7 ounces
Cottage Cheese - 1 % fat 10.5 cups
Cream, fluid, half and half 7 tablespoons
Fruit cocktail 3.5 Cups
Jelly - Strawberry 28 tsp
Lettuce, raw 0.7 cup
Tuna Solid White in water 3.5 ounces
Mayo type, reg., w/salt 1 cup
Mayo type, reg., w/salt 7 tbps
Milk - non fat 14 cups
Orange - medium 14 each
Peach - medium, 4 oz. 7 each
Peanut Butter 49 table spoons
Tea - prepared w/ tap water 84 ounces
Sugar - white 14 tea spoons
Turkey Breast / White Meat 14 ounces
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