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| Namaste, Welcome to Body/Spirit Fitness. This is a site of information and ideas to support your physical health and inner journey. |
Body Spirit Fitness
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Day One -Overview
General Guidelines
For Daily Food Choices Per Day:
Proteins: 2-3 servings (Fish,- Shellfish, Beans and other Plant Protein) Try to
have increase your plant protein. (Soy Products, Tofu, Beans, legumes)
Dairy: 2-3 Fat Free (or low fat) servings
Carbohydrates (starchy): 3-5 servings of whole grain (Complex) breads,
cereal, pasta, brown rice, Corn Tortillas)
*Fruits: 2-4 servings
*Vegetables: 3-6 servings
Fats: 0-1 serving (There is natural fat in almost everything, without adding
more. Add Omega 3 whenever possible or as a supplement.)
*Fruits and vegetables are also carbohydrate, but we are listing them separately.
You may occasionally substitute a carbohydrate for an alcoholic drink.(Always check
with your doctor before starting a diet or exercise program.
You are on your way to gaining all the tools you need to lose weight and keep if off
for good! Only you can do it, but we are here to help you every step of the way.
The above food guidelines can be referred to at any time for a general guidance in a
healthy eating plan designed to help you lose weight. A sample menu will be given
in each day’s lesson. Use the worksheet provided in the website.
The most important part of your plan for weight loss and management is your daily
worksheet that is right after every day’s tutorial. Fill this out in the morning to plan
your day, and review it in the evening to reinforce good habits and learn from your
mistakes.
Important-Planning it out and writing it down will reinforce it in your mind. This is the
most empowering and effective method of weight loss management. It will allow you
to be prepared for the day ahead, and will reiterate and fix your intentions in you
mind and subconscious.
The daily review will show you where you were successful, or where you need
improvement. If we learn from our mistakes, they become lessons. Lessons are
positive and valuable. We plan for our job and household. The least we can do is
plan for our health and happiness. It only takes a few minutes and the benefits are
priceless.
In order not to overload you with too much information, we will be breaking it down
into manageable daily tutorials, quizzes and advice for your weight loss needs. We
don’t refer to this as a diet program, because a diet is something you eventually
quit. This is a course of healthy habits that you will follow for the rest of your life;
including eating right, exercising, and using positive visualization for constructive
results.
So start right away with your worksheet. You may not be comfortable with it all right
away, but this first week will be dedicated to working with the information on your
worksheet. It is a good idea to keep each worksheets for you own review. If you are
not making the progress you desire, you can review your information.
Every day for the next 3 months, you should take one day at a time, building on your
plan, until you have made the weight loss principles part of your new healthier life.
Practice something for 30 days and it becomes a habit. After 90 days it should be
permanent! You will have all the tools you need to stay on your program.
This is a sample of what your food for the day might look like. (Changes
Daily)
Vegetarians will substitute beans, soy products, tofu, tempeh, seitan, or
other vegetable proteins for any meat used in the sample diet.
Breakfast: cereal/skim milk, Grapefruit Coffee with non fat milk or
creamer
= 1 carb 1 Dairy 1 Fruit
Snack: Fat Free Cottage Cheese/apple
= 1 Fruit 1 Dairy
Lunch: Chicken meat substitute/ Salad/brown Rice sliced tomatoes
= 1Protein 2 veg 1 Carb
Snack: low fat smoothie or Protein drink
= 1 Protein 1fruit
Dinner: Grilled Salmon/green beans/small baked potato
=1 protein 1 veg 1 carb
Total= 3 proteins 3 carbs (starchy) 3 veg. 3 fruits 2 dairy
We will change this Sample Daily.
For worksheet Click Here
For Your Spirit:
You can’t go around being what everyone expects you to be, living your life through
other people’s rules and be happy and have inner peace.
-Dr. Wayne Dyer
General Guidelines
For Daily Food Choices Per Day:
Proteins: 2-3 servings (Fish,- Shellfish, Beans and other Plant Protein) Try to
have increase your plant protein. (Soy Products, Tofu, Beans, legumes)
Dairy: 2-3 Fat Free (or low fat) servings
Carbohydrates (starchy): 3-5 servings of whole grain (Complex) breads,
cereal, pasta, brown rice, Corn Tortillas)
*Fruits: 2-4 servings
*Vegetables: 3-6 servings
Fats: 0-1 serving (There is natural fat in almost everything, without adding
more. Add Omega 3 whenever possible or as a supplement.)
*Fruits and vegetables are also carbohydrate, but we are listing them separately.
You may occasionally substitute a carbohydrate for an alcoholic drink.(Always check
with your doctor before starting a diet or exercise program.
You are on your way to gaining all the tools you need to lose weight and keep if off
for good! Only you can do it, but we are here to help you every step of the way.
The above food guidelines can be referred to at any time for a general guidance in a
healthy eating plan designed to help you lose weight. A sample menu will be given
in each day’s lesson. Use the worksheet provided in the website.
The most important part of your plan for weight loss and management is your daily
worksheet that is right after every day’s tutorial. Fill this out in the morning to plan
your day, and review it in the evening to reinforce good habits and learn from your
mistakes.
Important-Planning it out and writing it down will reinforce it in your mind. This is the
most empowering and effective method of weight loss management. It will allow you
to be prepared for the day ahead, and will reiterate and fix your intentions in you
mind and subconscious.
The daily review will show you where you were successful, or where you need
improvement. If we learn from our mistakes, they become lessons. Lessons are
positive and valuable. We plan for our job and household. The least we can do is
plan for our health and happiness. It only takes a few minutes and the benefits are
priceless.
In order not to overload you with too much information, we will be breaking it down
into manageable daily tutorials, quizzes and advice for your weight loss needs. We
don’t refer to this as a diet program, because a diet is something you eventually
quit. This is a course of healthy habits that you will follow for the rest of your life;
including eating right, exercising, and using positive visualization for constructive
results.
So start right away with your worksheet. You may not be comfortable with it all right
away, but this first week will be dedicated to working with the information on your
worksheet. It is a good idea to keep each worksheets for you own review. If you are
not making the progress you desire, you can review your information.
Every day for the next 3 months, you should take one day at a time, building on your
plan, until you have made the weight loss principles part of your new healthier life.
Practice something for 30 days and it becomes a habit. After 90 days it should be
permanent! You will have all the tools you need to stay on your program.
This is a sample of what your food for the day might look like. (Changes
Daily)
Vegetarians will substitute beans, soy products, tofu, tempeh, seitan, or
other vegetable proteins for any meat used in the sample diet.
Breakfast: cereal/skim milk, Grapefruit Coffee with non fat milk or
creamer
= 1 carb 1 Dairy 1 Fruit
Snack: Fat Free Cottage Cheese/apple
= 1 Fruit 1 Dairy
Lunch: Chicken meat substitute/ Salad/brown Rice sliced tomatoes
= 1Protein 2 veg 1 Carb
Snack: low fat smoothie or Protein drink
= 1 Protein 1fruit
Dinner: Grilled Salmon/green beans/small baked potato
=1 protein 1 veg 1 carb
Total= 3 proteins 3 carbs (starchy) 3 veg. 3 fruits 2 dairy
We will change this Sample Daily.
For worksheet Click Here
For Your Spirit:
You can’t go around being what everyone expects you to be, living your life through
other people’s rules and be happy and have inner peace.
-Dr. Wayne Dyer
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