Proteins
chicken
salmon
tilapia
eggs (or egg whites)
almonds
lean steak (beef)
protein shake (Isupure or Nectar) 25g/per serving
Carbs
brown rice
wild rice
whole grain wheat tortilla
oatmeal
Ezekiel bread
Greek yogurt
Veggies
asparagus
spinach
greens
broccoli
Fruits
berries (strawberries, raspberries, or blueberries etc)
citrus (oranges, lemons, or limes etc)
Friday, December 30, 2011
Sample Meal Plan
1. 2 eggs (or egg whites), 1 cup of oatmeal, and fruit (berries or citrus)
2. Greek yogurt, berries or granola (1-2 servings)
3. Whole wheat tortilla, spinach, pico de gallo, and chicken or salmon (4oz)
4. Protein Shake (Isupure or Nectar) 25g
5. 4-6oz meat (chicken, fish, or lean steak), 1.5 of green veggies
6. Repeat meal 5 or Greek yogurt
2. Greek yogurt, berries or granola (1-2 servings)
3. Whole wheat tortilla, spinach, pico de gallo, and chicken or salmon (4oz)
4. Protein Shake (Isupure or Nectar) 25g
5. 4-6oz meat (chicken, fish, or lean steak), 1.5 of green veggies
6. Repeat meal 5 or Greek yogurt
Do's and Don'ts
I will share everything I learn from my personal trainer with you. Here are a list of Do's and Do Not's:
Every 2.5-3 hours EAT!
Avoid liquid calories (it's okay to have tea, coffee, water, and crystal light)
If sugar or high fructose corn syrup are listed in the first 4 ingredients -YOU CANNOT EAT IT!
No diary after 1pm
No fruit after 2pm
No salt (use lemon or lime juice it has the same ph balance as salt and your body will think its salt)
No alcohol
Use salsa or pico de gallo for flavor
Protein is every meals FOUNDATION
Veggies & carbs are 2nd
Every 2.5-3 hours EAT!
Avoid liquid calories (it's okay to have tea, coffee, water, and crystal light)
If sugar or high fructose corn syrup are listed in the first 4 ingredients -YOU CANNOT EAT IT!
No diary after 1pm
No fruit after 2pm
No salt (use lemon or lime juice it has the same ph balance as salt and your body will think its salt)
No alcohol
Use salsa or pico de gallo for flavor
Protein is every meals FOUNDATION
Veggies & carbs are 2nd
Took Dr. Oz's advice & signed with a Personal Trainer Today!
Today I signed a 36 session with a personal trainer. I am very excited about this new beginning I have for 2012. This will be the year I get back to finding me. Our goal is for me to lose 57 lbs of fat and achieve a body fat % between 25 & 27. My current body fat % is 41 (yikes). I have 4 months to achieve this goal. Between my personal trainer, Weight Watchers, and my determination, I feel extremely confident I can achieve this goal.
Tuesday, December 20, 2011
Join Dr Oz's new Program
Tuesday, December 20, 2011 | ||||
Hi, it’s Dr. Oz!I am excited to tell you that your friend (Keiyana) just joined my program, Dr. Oz's Transformation Nation: Million Dollar You and they want YOU to sign up, too! You will have a chance to compete for $1,000,000 when you complete my simple 7- step plan to transform your weight and your health once and for all. Remember, the power to transform yourself begins with YOU - and getting the encouragement and support from a friend makes it that much better! Sign up today for your shot at $1,000,000! I’ve teamed up with Weight Watchers and Sharecare who will provide you with valuable tools and guidance to help you with your transformation. It’s time to get healthy with all your friends and loved ones. Let's change the health of America, starting with YOU! Dr Mehmet Oz | ||||
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