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Her Mind & Body Weight Loss Planner

By Jacquelyn Hollister

Copyright 2011 by Jacquelyn Hollister. All rights reserved. Printed in the United States of America. For information, address Jacquelyn Hollister, 3906 E 123rd Terr Unit B, Grandview, MO 64030. www.HerMindandBody.com

Contents
INTRODUCTION ......................................................................................................1 ASSESSMENT ...........................................................................................................2 BODY MASS INDEX .........................................................................................................3 WAIST-TO-HIP RATIO .....................................................................................................4 HOW DO I LOSE WEIGHT? ....................................................................................5 HER MIND & BODY WEIGHT LOSS PLAN ..........................................................6 MY DAILY CALORIE LIMIT .............................................................................................7 SIX MEALS A DAY ..........................................................................................................9 CHOOSE THE RIGHT FOODSMOST OF THE TIME ........................................................10 Nutrition Facts Label...............................................................................................12 The 5/20 Rule ...........................................................................................................13 CROWDING OUT ........................................................................................................14 EXERCISE ......................................................................................................................15 STRESS MANAGEMENT .................................................................................................17 PROGRESS TRACKERS ........................................................................................18 WEIGHT LOSS TRACKER ...............................................................................................19 BMI TRACKER ..............................................................................................................20 WAIST-TO-HIP RATIO TRACKER ...................................................................................21 FOOD, EXERCISE, AND RESOLUTION PLANNER............................................22 REFERENCES .........................................................................................................26 PURCHASE FULL VERSION.................................................................................31

Introduction
The Her Mind and Body Weight Loss Planner is a tool for women that focuses on three aspects of total wellbing: Diet You will be introduced to a simple plan that will help you to lose weight. You will also be able to keep track of your food intake. Food journaling is a proven way to change your eating behavior and lose weight. When you are aware of the amounts and types of foods that you eat, you become more mindful of what you put into your body. Exercise You will be able to keep track of your daily activities and the calories they you burn while performing those activities. When it comes to losing weight, the goal is to create a calorie deficit, and the best way to achieve this is by cutting calories and exercising. Other tools are also available which will help motivate you to reach your weight loss goals. Stress Management The resolution section of your planner encourages you to determine practical and creative ways to reduce stress in three major areas of your life:
1When

Finances Relationships Environment

you feel less stressed and more in control of your life, you may find it easier to stick to healthy eating and exercise habits.

YOU HAVE THE POWER ~ THIS BOOK HAS THE RESOURCES AND TOOLS TO HELP YOU!

~1~

Assessment
Before you begin your weight loss journey, it is important to assess your current status. Knowing your current status will help you to determine what area or areas are in need of improvement and help you to set goals. On the following pages you will determine your body mass index (BMI) and your waist-to-hip ratio.

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Body Mass Index is a useful measure of overweight and obesity. It is calculated from your height and weight. BMI is an estimate of body fat and a good gauge of your risk for diseases that can occur with more body fat. The higher your BMI, the higher your risk for certain diseases such as heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems and certain cancers. To use the chart below, find the appropriate height in the left-hand column labeled Height. Move across to a given weight (in pounds). The number at the top of the column is the BMI at that height and weight. If you cannot find your exact weight, round up to the nearest weight on the chart.
Healthy Weight BMI Height 410 411 50 51 52 53 54 55 56 57 58 59 510 511 60 61 62 63 64 91 94 19 20 21 22 23 24 25 26 Overweight 27 28 29 30 31 32 33 Obese 34 35 36 37 38

2BMI

Weight(in pounds) 96 100 105 110 115 119 124 129 134 138 143 148 153 158 162 167 172 177 181 99 104 109 114 119 124 128 133 138 143 148 153 158 163 168 173 178 183 188

97 102 107 112 118 123 128 133 138 143 148 153 158 163 168 174 179 184 189 194 100 106 111 116 122 127 132 137 143 148 153 158 164 169 174 180 185 190 195 201 104 109 115 120 126 131 136 142 147 153 158 164 169 175 180 186 191 196 202 207 107 113 118 124 130 135 141 146 152 158 163 169 175 180 186 191 197 203 208 214 110 116 122 128 134 140 145 151 157 163 169 174 180 186 192 197 204 209 215 221 114 120 126 132 138 144 150 156 162 168 174 180 186 192 198 204 210 216 222 228 118 124 130 136 142 148 155 161 167 173 179 186 192 198 204 210 216 223 229 235 121 127 134 140 146 153 159 166 172 178 185 191 198 204 211 217 223 230 236 242 125 131 138 144 151 158 164 171 177 184 190 197 203 210 216 223 230 236 243 249 128 135 142 149 155 162 169 176 182 189 196 203 209 216 223 230 236 243 250 257 132 139 146 153 160 167 174 181 188 195 202 209 216 222 229 236 243 250 257 264 136 143 150 157 165 172 179 186 193 200 208 215 222 229 236 243 250 257 265 272 140 147 154 162 169 177 184 191 199 206 213 221 228 235 242 250 258 265 272 279 144 151 159 166 174 182 189 197 204 212 219 227 235 242 250 257 265 272 280 288 148 155 163 171 179 186 194 202 210 218 225 233 241 249 256 264 272 280 286 295 152 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 279 287 295 303 156 164 172 180 189 197 205 213 221 230 238 246 254 263 271 279 287 295 304 312

My BMI is __________
Note: Although BMI can be used for most men and women, it does have some limits: It may overestimate body fat in athletes and others who have a muscular build It may underestimate body fat in older persons and others who have lost muscle

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Waist-to-Hip Ratio measure is often used to determine a persons coronary artery disease risk. Most people are described as having an apple shape or a pear shape. This refers to the way they store body fat. Those who are apple-shaped carry extra weight around their midsection while those who are pear-shaped carry extra weight around their hips and thighs. Extra weight around the middle poses a greater risk to health than fat stored elsewhere in the body. The apple-shaped are more likely to have heart disease, diabetes, etc.
4Measure 3This

your waist midway between the bottom of the ribs and the top of the hip bone. Measure hips at the widest point between the hips and buttocks.

Waist (cm or in)

Hip (cm or in)

Ratio

WAIST divided by HIP equals RATIO ACCEPTABLE Excellent Good <0.75 0.75-0.80 UNACCEPTABLE Average High Extreme 0.80-0.85 0.85-0.90 >0.90

Even if your BMI is within the healthy weight range, a waist-to-hip ratio over .80 still puts you at health risks such as stroke, heart disease, and diabetes.

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How do I Lose Weight?


key to weight loss is creating a calorie deficit. To lose one pound, you need to create a calorie deficit of 3,500 calories. This can be done in one of the following ways: Reducing the number of calories you eat Exercising A combination of calorie reduction and exercise
5The

It is recommended that you lose nor more than 2 lbs per week. For example, lets say your calorie requirement is 2,000 calories per day and you want to lose one pound per week. To do this you can reduce your calorie intake by 250 calories per day, which means you would consume no more than 1,750 calories per day. In addition, you can burn 250 calories per day by exercising. This will create a calorie deficit of 500 calories per day, which is a total deficit of 3,500 calories in one week wish should result in a one pound weight loss. Now that you know the basics of weight loss, Id like to introduce you to a simple plan to help you reach your weight loss goal.

~5~

Her Mind & Body Weight Loss Plan


The Her Mind & Body Weight Loss Plan is simple: Figure your daily calorie limit Divide those calories between 6 meals Choose nutritious foods most of the time Crowd out unhealthy foods Exercise Reduce stress

The following pages will go over each aspect of the plan. *Please check with your doctor before significantly changing your diet or starting a new exercise regimen.

~6~

My Daily Calorie Limit


6Complete

the exercise below to determine your daily calorie limit:

A. Start with 354 B. 6.91 x age = __________ C. Subtract B from A and write the answer here __________ D. 9.36 x .45 x weight in pounds = __________ E. 726 x .0254 x height in inches = __________ F. Add D and E and write the answer here __________ G. Select your physical activity level from the options below and write it here __________ Sedentary 1.00 Typical daily living activities (e.g., household tasks, walking to the bus) Low Active 1.12 Typical daily living activities PLUS 30-60 minutes of daily moderate activity (e.g., walking at 5-7 km/h) Active 1.27 Typical daily living activities PLUS at least 60 minutes of daily moderate activity Very Active 1.45 Typical daily living activities PLUS at least 60 minutes of daily moderate activity PLUS an additional 60 minutes of vigorous activity or 120 minutes of moderate activity

H. Multiply G by F and write the answer here __________ I. Add H and C and write your answer here __________ (This is the calories required to maintain your current weight.) J. *Subtract 500 from I and write your answer here __________ This is your daily calorie limit.
*Note: Cutting Calories combined with exercise is an effective way to lose weight. Instead of subtracting 500, you may subtract 250 to figure your daily calorie limit and then burn 250 calories by exercising. This combination will still create a 500 calorie deficit, which is the goal if you are aiming to lose 1 lb per week. (See How do I lose weight? on page 5 and Exercise on page 15.)

~7~

you lose weight and activity becomes easier, you will burn fewer calories performing the same activities. Therefore as you lose weight, you will need to periodically re-calculate your daily calorie limit. Your planner will allow you to re-calculate and record your daily calorie limit each week.

7As

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Six Meals a Day Plan your six meals at the beginning of the day or the night before. By doing this, you will be more inclined to stick to the plan. When planning your meals, make sure you do not exceed your daily calorie limit (see page 7 My Daily Calorie Limit). Also plan your meals 2-3 hours apart (see example below). Allow no more than 400 calories for breakfast, lunch, and dinner and divide the remaining calories among your 3 snacks.

For example, if your daily calorie limit is 1,500 calories, you may allot 350 calories for breakfast, 350 calories for lunch, and 350 calories for dinner. The remaining 450 calories you may divide among your 3 snacks. If you think your daily calorie limit is too small, you may increase your calories, but at the same time you would need to increase physical activity to burn those extra calories.

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Choose the Right FoodsMost of the Time Choose nutrient dense foods such as fruits vegetables, whole grains, legumes, nuts, seeds, and lean meats such as fish, chicken, and turkey. 8Some may find it hard to choose healthy foods 100% of the time, and so you may allot 10% of your daily calories towards eating any type of food you like. For example, if you figure your daily calorie limit to be 1,500 calories, 10% of 1,500 (.10 x 1,500) is 150 calories, which means you can go off your diet by 150 calories. This does not mean you can eat an extra 150 calories. The goal is to stay within your daily calorie limit for weight loss.
9

Grains

Bagels, Brown rice, Bulgur/Cracked wheat, Corn flakes, Corn tortillas, Couscous, Enriched white bread, Multi-grain bread, Oatmeal, Popcorn, Pretzels, Wheat cereal, Whole grain barley, Whole wheat crackers, Whole wheat cereal, Whole wheat noodles, Whole wheat sandwich buns and rolls

Vegetables
Arugula lettuce, Asparagus, Bell peppers, Broccoli, Brussels sprouts, Cauliflower, Carrots, Garbanzo beans, Green beans, Green cabbage, Green onion, Mushrooms, Kidney beans, Okra, Peas, Red cabbage, Red onions, Red potatoes, Romaine lettuce, Spinach, Summer squash, Sweet potatoes, Tomatoes, Zucchini

Fruits
Avocadoes, Apricots, Bananas, Blueberries, Cantaloupe, Cherries, Cranberries, Grapes, Grapefruit, Kiwifruit, Mangos, Orange juice, Peaches, Pineapples, Plums, Raisins, Raspberries, Strawberries, Watermelon

Milk
Low-fat or fat-free milk, Lactose free milks, Reduced-fat chocolate milk or other flavored milks

Yogurt
Low-fat or fat-free yogurt

Reduced-fat, Low-fat or Fat-free Cheese


American, Cheddar, Cottage Cheese, Mozzarella, Parmesan, Ricotta, Swiss

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Meat & Beans


Beans, Seeds and Nuts
Almonds, Peanut butter, Peanuts, Pinto beans, Pumpkin seeds, Soy beans, Sunflower seeds, Tofu, Walnuts

Beef
90-95% lean ground beef, Bottom round roast or steak, Brisket (flat half), Tenderloin, T-Bone steak, Top sirloin steak

Turkey
Skinless ground turkey breast, Skinless turkey breast, Skinless turkey thigh

Chicken
Skinless chicken breast, Skinless chicken thigh, Skinless ground, chicken breast

Eggs Fish and Shellfish


Cod, Flounder, Lobster, Mussels, Oysters, Salmon, Shrimp, Tuna, Light tuna (can, in water)

Pork
Tenderloin, Boneless loin roast, Boneless loin chops

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Nutrition Facts Label Many foods that you buy come with nutrition facts labeling. Knowing how to read these labels will be very useful when it comes to choosing more nutritious foods for your daily meals. See the diagram below:

S ource: http:www.fda.gov/downloads/food/labelingnutrition/consumerinformation/ucm1 20909.pdf

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The 5/20 Rule


11The

% Daily Value on the nutrition facts label can help you choose foods that have a higher nutritional value per serving. The 5/20 rule is a great way to determine whether a food has a high or low amount of a particular nutrient per serving.

A food that has a nutrient with a %DV of 5% or less is low in that particular nutrient. A food that has a nutrient with a %DV of 20% or more is high in that particular nutrient. When choosing foods, you want to limit the nutrients that may have a negative impact on your health such as fat, sodium, and cholesterol, and eat foods containing more of the nutrients that may be beneficial to your health such as fiber, Vitamin A, Vitamin C, calcium, and iron. *These recommendations are based on a 2,000 calorie diet, but you can still use the %DV as a frame of reference whether or not you consume more or less than 2,000 calories. Also note that there is no %DV for trans fat so keep your intake as low as possible.

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Crowding Out out is an effective way to overcome habitual consumption of unhealthy food. The principal of crowding out suggests that you add more to your diet, instead of taking away. By adding healthy, whole foods such as fruits, vegetables and grains, you will crowd out the unhealthy foods. The body can only take so much food. If you fill the body with healthy, nutrient-dense food, it is only natural that cravings for unhealthy foods will lessen substantially. The key to the crowding out theory is to drink lots of water and eat nutrient-rich food early in the day, to crowd out cravings later in the day.
12Crowding

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Exercise weight loss, to prevent weight gain, or for weight loss maintenance (in previously overweight individuals), it is recommended that you get 60-90 minutes of exercise, at a moderate intensity level within 40%-60% of your heart rate reserve (HRR), most days of the week. slow. 20 minutes can be broken up into 5 minute bouts with rest between each one if needed and progress until you can comfortably work out for 20-60 minutes or more in your target heart rate (THR) range. To figure your THR range, complete the exercise below. A. 220 Age = __________ B. *Pulse at rest for 1 minute = __________ C. Subtract B from A and write your answer here: __________ (this is your HRR) D. Multiply .40 by your answer from C and write your answer here __________ E. Add D and B and write your answer here __________ This is the lower end of your THR range. F. Multiply .60 by your answer from C and write your answer here __________ G. Add F and B and write your answer here __________ This is the higher end of your THR range. H. Your target THR range is between E and G. Record your THR range below: My THR Range __________ -- __________ *Note: It is best to measure your pulse in the morning before getting out of bed or after sitting quiet for 20 minutes.
14Start 13For

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that you know your target heart rate range, you will be able to measure the intensity of every exercise session. Count your pulse during exercise and immediately after a conditioning bout. Because your pulse drops rapidly when you stop exercising, rather than counting your pulse for a full minute, you may find it easier to count for 6 seconds (e.g. if you count 15 beats in 6 seconds, your pulse is 150). It will take some practice but in time you will become accurate at checking your heart rate. If easier for you, you may want to invest in a wrist watch style heart rate monitor.
16When

15Now

constructing your own exercise program you want to include a warm up and cool down period. A typical exercise session would be as follows: Warm up 5-15 minutes Conditioning 20-60 minutes Cool Down 5-15 minutes

The conditioning portion of your workout can consist of any activity you choose, just as long as you stay within your target heart rate range. Here is a list of activities you may want to try:
Activity Calories/min Dancing (aerobic) Jogging Running Skating (ice and roller) Tennis Walking Weight Training 120 lbs 7.4 9.3 11.4 5.9 6.0 6.5 6.6 140 lbs 8.6 10.8 13.2 6.9 6.9 7.6 7.6 160 lbs 9.8 12.4 15.1 7.9 7.9 8.7 8.7 180 lbs 11.1 13.9 17.0 8.8 8.9 9.7 9.8

17READING THE CHART The numbers on this chart correspond to how many calories individuals of various weights burn per minute during different activities. Simply multiply this number by how many minutes you perform a given activity. For example, a 160-pound woman jogging will burn about 12.4 calories per minute, or 372 calories during a 30-minute jog.

You may also consider fitness videos or DVDs if this is more convenient for you.

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Stress Management happens when people feel like they dont have the tools to manage all of the demands in their lives. While there are many things that contribute to stress, the resolution section of your planner is a tool that will help you to manage stress in three main areas: finances, relationships (with yourself and others), and your environment (the people and the things around you). The resolution section of your planner encourages you to 19calmly look at problems in each area, think of possible solutions, and take action to solve the problem. 13This will result in a reduction in the amount of stress you feel and a happier life for you and the people around you.
18Stress

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Progress Trackers
On the following pages you will find a weight loss tracker, a BMI tracker, and a waist-to-hip ratio tracker. These tools will help motivate you towards reaching your weight loss goal.

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Weight Loss Tracker


Begin by entering your starting weight and start date below. As you keep track of your progress from week to week, place an [x] in the box that indicates the amount of weight you lost up to that particular week. Your starting weight minus your current weight indicates the box for that week for which you must place your [x]. A downward trend indicates that you are making progress. An upward trend indicates that action needs to be taken to get back on track. If the latter is the case, you will want to review your Diet, Fitness, and Resolution Planner to determine what might have caused the upward trend and make adjustments as necessary. Also be sure to weigh in on the same day each week at the same time, preferably first thing in the morning after using the restroom. Starting Weight __________ Start Date __________
1 +3 +2 +1 0 -1 -2 -3 -4 -5 -6 -7 -8 -9 -10 -11 -12 -13 -14 -15 -16 -17 -18 -19 -20 -21 -22 -23 -24 2 3 4 5 Weeks 6 7 8 9 10 11 12

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BMI Tracker
BMI 38 37 36 35 34 33 32 31 30 29 28 27 26 25 24 23 22 21 20 19 1 2 3 4 5 6 7 8 9 10 11 12

Healthy Weight BMI Height 410 411 50 51 52 53 54 55 56 57 58 59 510 511 60 61 62 63 64 91 94 19 20 21 22 23 24 25 26

Overweight 27 28 29 30 31 32 33

Obese 34 35 36 37 38

Weight(in pounds) 96 100 105 110 115 119 124 129 134 138 143 148 153 158 162 167 172 177 181 99 104 109 114 119 124 128 133 138 143 148 153 158 163 168 173 178 183 188

97 102 107 112 118 123 128 133 138 143 148 153 158 163 168 174 179 184 189 194 100 106 111 116 122 127 132 137 143 148 153 158 164 169 174 180 185 190 195 201 104 109 115 120 126 131 136 142 147 153 158 164 169 175 180 186 191 196 202 207 107 113 118 124 130 135 141 146 152 158 163 169 175 180 186 191 197 203 208 214 110 116 122 128 134 140 145 151 157 163 169 174 180 186 192 197 204 209 215 221 114 120 126 132 138 144 150 156 162 168 174 180 186 192 198 204 210 216 222 228 118 124 130 136 142 148 155 161 167 173 179 186 192 198 204 210 216 223 229 235 121 127 134 140 146 153 159 166 172 178 185 191 198 204 211 217 223 230 236 242 125 131 138 144 151 158 164 171 177 184 190 197 203 210 216 223 230 236 243 249 128 135 142 149 155 162 169 176 182 189 196 203 209 216 223 230 236 243 250 257 132 139 146 153 160 167 174 181 188 195 202 209 216 222 229 236 243 250 257 264 136 143 150 157 165 172 179 186 193 200 208 215 222 229 236 243 250 257 265 272 140 147 154 162 169 177 184 191 199 206 213 221 228 235 242 250 258 265 272 279 144 151 159 166 174 182 189 197 204 212 219 227 235 242 250 257 265 272 280 288 148 155 163 171 179 186 194 202 210 218 225 233 241 249 256 264 272 280 286 295 152 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 279 287 295 303 156 164 172 180 189 197 205 213 221 230 238 246 254 263 271 279 287 295 304 312

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Waist-to-Hip Ratio Tracker


1 .95 .94 .93 .92 .91 .90 .89 .88 .87 .86 .85 .84 .83 .82 .81 .80 .79 .78 .76 .75 .74 .73 .72 .71 .70
ACCEPTABLE EXCELLENT GOOD <0.75 0.75-0.80 UNACCEPTABLE AVERAGE HIGH 0.80-0.85 0.85-0.90

10

11

12

EXTREME >0.90

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Food, Exercise, and Resolution Planner


Use the Food planner to keep track of your calorie and nutrient intake. Use the box below each meal type (breakfast, lunch, dinner, snacks) to record the calorie limit you have set for that meal (see page 7 My Daily Calorie Limit and page 9 Six Meals a Day). Additional columns have been added to record any additional nutrients you wish to track. Use the Exercise planner to record up to 3 exercises along with the minutes you spent performing the exercise and the calories burned. Use the Resolution planner to identify issues you are having in the areas of finances, relationships, and your environment. Create a plan to reach your goal(s) and determine ways to overcome any obstacles that are in the way of reaching your goal(s).

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Week 1
The only place success comes before work is in the dictionary ~Vince Lombardi~

~ 23 ~

Lunch

Dinner

Snacks

Breakfast

TOTAL
Calories Calories Fat (g) Fat (g) Carbs (g) Carbs (g)

TOTAL

TOTAL

TOTAL

Calories

Calories

Fat (g)

Fat (g)

~ 24 ~
Fiber (g) Protein (g) Vitamin A (%DV) Vitamin C (%DV) Calcium (%DV) Iron (%DV)

Carbs (g)

Carbs (g)

Fiber (g)

Fiber (g)

Fiber (g)

Protein (g)

Protein (g) Vitamin A (%DV) Vitamin C (%DV) Calcium (%DV) Iron (%DV)

Protein (g) Vitamin A (%DV) Vitamin C (%DV) Calcium (%DV) Iron (%DV)

Vitamin A (%DV)

Vitamin C (%DV)

Calcium (%DV)

Iron (%DV)

ACTIVITY

EXERCISE MINUTES

CALORIES BURNED

What did you do today to work towards improving the following areas of your life? What prevented you from working towards improving these areas of your life? What can you do to overcome these obstacles?

Finances ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ Relationships ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ Environment ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________

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References
Page 1 1Creagan, Edward T., M.D. How do I control stress induced weight gain? MayoClinic.com. 2011. 28 Aug. 2011 <http://www.mayoclinic.com/health/stress/AN01128> Page 3 2 Assessing Your Weight and Health Risks. National Heart Lung and Blood Institute. 4 Oct. 2011 <http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/risk.ht m> Page 4 3 Waist-Hip Ratio. Health Fairs of America. VBS, Omaha. 2006. 4 Oct. 2011 <http://www.vsamerica.com/pdfs/health_fair/waist_hip_handout.pdf> Waist-Hip Ratio. Nutrition.com.sg. 2000. 5 Aug. 2011 <http://www.nutrition.com.sg/ha/hawhr.asp>
4

Page 5 5Weight Loss-Intentional. MedlinePlus. 28 Aug. 2011 <http://www.nlm.nih.gov/medlineplus/ency/article/001940.htm> Page 7 6Food and Nutrition Board, and Institute of Medicine. Energy. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Ed. Otten, Jennifer J., Jennifer Pitzi Hellwig, and Linda D. Meyers. Washington: The National Academies Press, 2006. 82, 84 Page 8 7Calculating Calorie Needs: Diet and Weight Loss Tutorial. Caloriesperhour.com. 14 Aug. 2011 < http://www.caloriesperhour.com/tutorial_need.php>

Page 10 8Rosenthal, Joshua. The 90-10 Diet. Integrative Nutrition Blog. 2008. 3 Oct. 2011<http://blog.integrativenutrition.com/2008/08/the90-10-diet>
Rich Shopping List. Udidaho.org. 2010. 5 Oct. 2011. <http://www.udidaho.org/Portals/0/NRFCShoppingList.pdf>
9Nutrient

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Page 12 10 Eating Healthier and Feeling Better Using the Nutrition Facts Label. fda.gov. 2006. 10 Oct. 2011 <http://www.fda.gov/downloads/Food/LabelingNutrition/ConsumerInform ation/ucm120909.pdf >. Page 13 11How to Understand and Use the Nutrition Facts Label. Fda.gov. 2011. 17 Aug. 2011 <http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/uc m078889.htm> Page 14 12 Rosenthal, Joshua. Crowding Out. Integrative Nutrition: Feed Your Hunger for Health and Happiness. New York: Integrative Nutrition Publishing, 2008. 128, 129 Page 15
13Robbins,

Gwen, Debbie Powers, and Sharon Burgess. Exercise Guidelines. A Wellness Way of Life. New York: McGraw Hill, 8th ed, 2009. 102
14Robbins,

Gwen, Debbie Powers, and Sharon Burgess. T Equals Time A Wellness Way of Life. New York: McGraw Hill, 8th ed, 2009. 100

Page 16 15Robbins, Gwen, Debbie Powers, and Sharon Burgess. I Equals Intensity A Wellness Way of Life. New York: McGraw Hill, 8th ed, 2009. Pages 98 and 99
16Robbins,

Gwen, Debbie Powers, and Sharon Burgess. T Equals Time. A Wellness Way of Life. New York: McGraw Hill, 8th ed, 2009. Page 101
17 Calorie

Burners: Activities that turn up the heat. American Council on Exercise. 2001. 27 Oct. 2011 <http://www.acefitness.org/fitfacts/pdfs/fitfacts/itemid_322.pdf>
Page 17 18Stress and Your Health Fact Sheet. Womenshealth.gov. 2010. 28 Aug. 2011 <http://www.womenshealth.gov/publications/ourpublications/fact-sheet/stress-your-health.cfm#a>

~ 27 ~

Solving Strategies. GuidanceResources Online. 2011. ComPsych Corporation. 28 Aug. 2011. <https://www.guidanceresources.com/groWeb/portals/groB2BenUS.portal ?_nfpb=true&_pageLabel=article&assetId=68036>
13Robbins,

19Problem

Gwen, Debbie Powers, and Sharon Burgess. Exercise Guidelines. A Wellness Way of Life. New York: McGraw Hill, 8th ed, 2009. 10

~ 28 ~

Recommended Dietary Allowance (RDA) for Non-pregnant and Non-lactating Women 19 and Older Nutrient Fat Cholesterol Age 19-50 Age 51-70 Age >70

20%-35% of total calories/day Keep intake as low as possible to reduce the risk of Coronary Heart Disease Sodium 1,500 1,300 1,200 mg/day mg/day mg/day Carbohydrates 130 g/day Fiber 25 g/day 21 g/day *Protein .8g per kg of weight/day Vitamin A 700 microgram Vitamin C 75 mg Iron 18 mg 8 mg Water 9 cups/day (Food and Nutrition Board, and Institute of Medicine, 2006) Age 19-50 Age 51-70 Age >70 1,000 1,200 mg/day mg/day Vitamin D 600 IU(International Units)/day 800 IU/day (Food and Nutrition Board, and Institute of Medicine, 2011) *To determine your individual daily protein allowance based on your weight in lbs, use the formula below: 1kg = 2.20 lbs, therefore (Your weight 2.20) .8 = Your daily protein allowance Nutrient Calcium

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Purchase Full Version


Go to www.HerMindandBody.com to purchase the complete 12 week weight loss planner. Also check out the latest titles and other helpful resources. Subscribe to my Youtube channel at www.Youtube.com/HerMindandBody. Also find me on: www.facebook.com/HerMindBody www.twitter.com/HerMindandBody www.Myspace.com/HerMindandBody

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