Meal Plan Collection

Weight Loss Meal Plan Collection

This program was authored by Bob Green who is an exercise psychologist and a certified personal trainer. He cooperated with Ophrah to ensure that everything in this program will work for you.If you have a lot of cookbooks in your home that don't help you in any way, then this is the product for you. If some of the cookbooks guides you to cook something fussy for your kids, cooking too indulgent or unhealthy foods for your family or even meals that are too complicated for a week night, or the meals that are not designed for weight loss and good healthy, then Weight Loss Meal Plan is for you. This product is made available for peope who wants to lose weight and at the same time dont want to regain more weight after the successful session. The product is available in PDF formats. It is an eBook that you can download and print upon purchase. This product doesn't target a slice of the population, it targets the larger population. If you are a Mom who wants to give the best diets to her family or even get the best recipes for preparing healthy meals, then the fit mum formula is for you. You can follow all the requirements and at the same time lose weight and prevent weight regain.

Weight Loss Meal Plan Collection Summary


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Contents: Ebook
Author: Bob Green
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My Weight Loss Meal Plan Collection Review

Highly Recommended

The writer presents a well detailed summery of the major headings. As a professional in this field, I must say that the points shared in this book are precise.

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Early Dietary Advice in the United States

The first half of the twentieth century was a period of enormous growth in nutrition knowledge. The primary goal of nutrition advice at this time was to help people select foods to meet their energy (calorie) needs and prevent nutritional deficiencies. During the Great Depression of the 1930s, food was rationed and people had little money to buy food. They needed to know how to select an adequate diet with few resources, and the USDA produced a set of meal plans that were affordable for families of various incomes. To this day, a food guide for low-income families the Thrifty Food Plan is issued regularly by the USDA and used to determine food stamp allotments. In addition to meal plans, the USDA developed food guides tools to help people select healthful diets. Over the years the food guides changed, based on the current information available.

How to make a normal meal into a refeeding meal

In contrast to the meal guidance for the previous week, the menus we were given gave instructions for a normal portion and then what needed to be added to make it into a re-feeding meal. For example, I had to add two teaspoons of butter to Joe's mashed potato add two tablespoons of double cream to his Angel Delight and add an extra tablespoon of mayonnaise to his tuna sandwiches. This helped me enormously when Joe was discharged from The Great Barn and we no longer had the security of detailed meal plans. I was well prepared in the art of adjusting Joe's calorie intake to reflect his activity levels and to gain additional weight when his target weight range was increased.

Marney A White and Loren M Gianini

When I went away to college, the bingeing got worse. I was on the college meal plan, and they had a full range of healthy foods available, but they also had the soft-serve ice cream at every meal, and an entire table full of cookies right there as you were exiting the cafeteria. So of course I usually grabbed one (or more ) on the way out. The thing about college food was that I felt so deprived. The cafeteria was only open for a few hours around each meal time, which never seemed to match up with my schedule. So I never made it there in time for breakfast (they stopped serving at 10am), and by lunchtime I was really hungry. They had this policy where you couldn't take food to go - technically you weren't supposed to leave with food at all - and since I knew that I would not be able to get food again until the cafeteria reopened for dinner, I would sort of store up and eat more than I really wanted. I was afraid of going hungry later. By the time I finished college, I was probably 20...

Dietary Management

Worth getting them to compile a list of foods normally avoided or associated only with binges and to encourage them to include them within their meal pattern, when they feel able to do so. A system of food exchanges may also be useful (see the sample meal plan in Table 2). The amount of food required to meet energy needs is greater than that needed to consume sufficient nutrients. Thus, consumption of some energy dense, less nutritious food should be encouraged. A minimum intake of 6.0 MJ (1500 kcal) is usually an appropriate level to begin with, increasing to an intake corresponding to the estimated average requirement for women as recovery proceeds. Table 2 Sample meal plana aThis plan deliberately does not include specific portion sizes. However, some individuals may need the reassurance of a more detailed plan. The aim is to provide a minimum of 6.25 MJ (1500 kcal). In addition to using the above to exchange foods within the meal plan, some people benefit from having an additional...

Treatment for Diabetes

Following the diagnosis of diabetes, a diabetic patient undergoes medical nutrition therapy. In other words, a registered dietician performs a nutritional assessment to evaluate the diabetic patient's food intake, metabolic status, lifestyle, and readiness to make changes, along with providing dietary instruction and goal setting. The assessment is individualized and takes into account cultural, lifestyle, and financial considerations. The goals of medical nutrition therapy are to attain appropriate blood glucose, lipid, cholesterol, and triglyceride levels, which are critical to preventing the chronic complications associated with diabetes. For meal planning, the diabetic exchange system provides a quick method for estimating and maintaining the proper balance of carbohydrates, fats, proteins, and calories. In the exchange system, foods are categorized into groups, with each group having food with similar amounts of carbohydrate, protein, fat, and calories. Based on the individual's...

Historical Background

The first major revision of the exchange lists was published in 1976. The goals at that time were to be more accurate in the caloric content of listed foods, to emphasize fat modification, and to provide for individualized meal plans to be used with the exchange lists. The American Diabetes Association and the American Dietetic Association published the latest version of the Exchange Lists for Meal Planning in January 2003. Food lists were updated and the Other Carbohydrate list was renamed the Sweets, Desserts, and Other Carbohydrates list. Each list begins with generalized servings of exchange. The nutrient values from the 1995 and 2003 exchange lists are the same and are listed in table 2. Also included in the booklet are a listing of free foods (foods containing less than 20 calories and 5 grams of carbohydrate) combination foods (entrees, frozen entrees, soups), and fast foods. see also Diabetes. American Diabetes Association, and American Dietetic Association (2003). Exchange...

A4 Annotated Bibliography of Studies Specifically Designed To Achieve Weight Reduction in Special Populations

A biweekly, 10-session nutrition, diabetes, and weight loss education program with 30 black adults in rural west Alabama. The program used self-help groups to assist participants with diabetes management by providing peer interaction and support. Groups were led by a public health nutritionist, nutrition graduate student, and a lay facilitator chosen from each group. Topics included definition of diabetes, meal planning, diet modification to reduce complications, and weight control.

Principles of Dietary Management of Diabetes

Developing the diabetes nutrition plan With the emphasis on individualization, the meal plan is driven by the diagnosis, pharmacologic treatment, lifestyle, and treatment goals. Important consideration is given to dietary preferences, socioeconomic factors, and the patient's ability to understand and implement instructions. Some patients will need instruction on fine points such as carbohydrate counting others will benefit from the crudest of prescriptions, such as advice to stop buying concentrated sweets or frequenting fast-food restaurants. The utility of exchange lists There has been a shift on the part of patients and some health professionals away from the use of formal 'exchange lists' for meal planning. The traditional exchanges estimate not only carbohydrate but also certain proportions of fat and protein in similar foods. Food labels make the calculation of specific fat and carbohydrate content easier. The trend, therefore, is to emphasize the carbohydrate and fat awareness...

Types of Self Help Programs

A hybrid form of self-help with limited professional guidance also is available. This format typically follows a structured format that unfolds over time. The majority of structured self-help programs take a socio-cognitive or CBT approach that is, they instruct the participant to identify one or a small number of specific, time-limited goals or treatment targets help the participant better understand related environmental conditions, antecedents, reinforcement contingencies, and cognitions and outline specific steps for change. Specific treatment topics typically address meal planning, normalization of meal pattern, behavioral strategies to avoid triggers for binge eating and purging, cognitive restructuring, body image concerns, and prevention of relapse. The participant usually is responsible for maintaining his or her own motivation and adherence to the program protocol.

Advantages and Disadvantages

An advantage of the food exchange system is that it provides a system in which a wide selection of foods can be included, thereby offering variety and versatility to the person with diabetes. Other advantages of the lists are (1) they provide a framework to group foods with similar carbohydrate, protein, fat, and calorie contents (2) they emphasize important management concepts, such as carbohydrate amounts, fat modification, calorie control, and awareness of high-sodium foods (3) by making food choices from each of the different lists a variety of healthful food choices can be assured and (4) they provide a system that allows individuals to be accountable for what they eat. Furthermore, with an understanding of the nutrient composition of the exchange lists, nutrient values from food labels can be used and a wider variety of foods can be incorporated accurately into a meal plan.

Five Key Reasons for Following This Nutritional Plan

The Fat-Burning Metabolic Fitness Nutritional Plan meets all of the criteria above, plus it is designed to support and work in tandem with the Fat-Burning Metabolic Fitness Exercise Plan to help you lose the maximum amount of fat. The duration and intensity of each exercise module in chapter 13 has been carefully planned to work in synergy with the balanced energy (caloric) deficit of my meal plans. The timing of when you eat and when you exercise is also very important. Exercising before a meal increases metabolism, elevating your fat-burning capacity even hours after the exercise is over. This is known as the thermic effect of food. For example, a recent article in the International Journal of Sport Nutrition and Exercise Metabolism shows how resistive exercise enhances the body's ability to metabolize foods, especially carbohydrates. Cardiovascular exercise, when done at the proper intensity for the proper amount of time, has the same effect. See chapter 12 for a thorough...

Simmons Richard 1948 Selfproclaimed fitness expert and central fitness icon of the 1980s

Following the success of these videos, Simmons had his own Emmy Award-winning talk show, which was nationally syndicated between 1980 and 1984. Additionally, Simmons has written books and has even created his own meal plan program (which includes food) to help people shed pounds. He is known for preaching in his classes and videos that people must love themselves before they can find themselves worthy of being healthy and losing weight.


The word exchange refers to the fact that each item on a particular list in the portion listed may be interchanged with any other food item on the same list. An exchange can be explained as a substitution, choice, or serving. Each list is a group of measured or weighed foods of approximately the same nutritional value. Within each food list, one exchange is approximately equal to another in calories, carbohydrate, protein, and fat. To use the exchange lists, an individual needs an individualized meal plan that outlines the number of exchanges from each list for each meal and for snacks. The American Diabetes Association recommends that because of the complexity of nutrition issues, a registered dietitian, knowledgeable and skilled in implementing nutrition therapy into diabetes management and education, be the team member developing and implementing meal plans. The meal plan is developed in cooperation with the person with diabetes and is based on an assessment of eating changes that...

The Future

The future of functional foods will undoubtedly involve a continuation of the labeling and safety debates. As consumers become more health conscious, the demand and market value for health-promoting foods and food components is expected to grow. Before the full market potential can be realized, however, consumers need to be assured of the safety and efficacy of functional foods. Future research will focus on mechanisms by which food components such as phytochemicals positively affect health, and whether these components work independently or synergistically. According to the American Dietetic Association, dietetics professionals will be increasingly called upon to develop preventive meal plans, to recommend changes in food intake, to enhance phytochemical and functional food intake, and to evaluate the appropriateness of functional foods and dietary supplements to meet preventive (and therapeutic) intake levels for both healthy persons and those diagnosed with disease. see also...

Exchange System

Prior to the development of exchange lists in 1950, meal planning for persons in the United States with diabetes was chaotic, with no agreement among the major organizations involved with diabetes and nutrition. To solve this problem, the concept of exchange, or substitution, of similar foods was developed by the American Dietetic Association, the American Diabetes Association, and the U.S. Public Health Service. The goal was to develop an educational tool for persons with diabetes that would provide uniformity in meal planning and allow for the inclusion of a wider variety of foods.


Nutrient needs are based on a number of different factors. Weight and coexisting conditions like high cholesterol and high blood pressure are important in determining an appropriate meal plan. Most people with type 2 diabetes need to treat all of these conditions.


For diabetics, frequent blood glucose testing and diet management are critical to preventing hyperglycemia. Regular self-monitoring of blood glucose levels determines the degree of adjustment in insulin and diet. A registered dietician can conduct a nutritional assessment that will reveal nutritional needs critical to preventing and treating chronic complications of diabetes. This assessment, based on personal, cultural, and lifestyle preferences, is the foundation for a diabetic's dietary plan. For meal planning, the diabetic exchange system provides a quick method for estimating and maintaining the proper balance of carbohydrates, fats, proteins, and calories. In the exchange system, foods are categorized into groups, with each group comprised of foods with similar amounts of carbohydrate, protein, fat, and calories. Based on the individual's diabetes treatment plan and goals, any food on the list can be exchanged with another food within the same group. reduces cholesterol levels,...


My coach didn't know why I was running and I never told her. When my blood sugar was high, I went for a run. When it was normal, that meant I could eat something before I ran, something that wasn't in my diabetes meal plan, something like a blueberry muffin or a glass of chocolate milk, and I ran the sugar out of my body. I kept running in college, along the trails that wandered up into the mountains at the University of Colorado and when I graduated, I began to enter races. I learned to wake up early, give myself a shot, and eat breakfast at least an hour before the race began. Some runs were great, and other times I struggled, pushing myself up over the Cooper River Bridge 10K when my blood sugar was high. My legs strained, I was thirsty and just wanted to rest for a moment. But I kept going.