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The "Love Your Life" Program: Nutrition made easy! Start customizing now.

September 22, 2008 Diet, Health, Other, The Love Your Life Program 1 Comment

Hi Smallworld Beauties!

Nutrition is a very important factor in the “Love Your Life” program. I have created a guide that can be easily applied to your lifestyle, and easy enough to maintain for life.

By following the “Love Your Life” nutrition plan, you will not only notice a boost of energy and self confidence, but you may also start noticing a reduction in your waistline. Everyone’s results will vary depending on their level of activity, and caloric intake versus output.

Before you start, you should take a minute to make a promise to yourself. Promise that will do the best you can to love your body and life because YOU deserve it. Promises will help motivate you to stay on track.

Did you make your promise? If yes, then you are ready to start!

The “Love your Life” program consists of 5-6 nutritious small meals instead of 3 enormous ones!

* Think of your new body as an engine that you must feed every few hours to keep it running at its best. By fueling your body this way, you will feel more energetic; feel less likely to binge on huge portions of food, and less likely for your body to store fat from excess calories.

 * A key to making this program work is planning and pre-packing your meals. I like to dedicate a few hours on Sunday to make most of my mini meals so that I don’t have to worry about taking time out of my busy work week. Pre-packing also prevents me from overeating and overspending. I also like to keep a journal of foods consumed and physical activity performed. 

* Here is a sample menu that you may follow. Feel free to customize it to better suit your taste buds. The times will vary depending on your schedule so feel do adjust your eating times and remember to allow 2-3 ½ hours between each little meal. 

Do refer back to the “Love Your Life” Grocery list if you need more ideas for fruits, veggies, protein, carbs and healthy fats.

Breakfast: 7 am EAT LIKE A QUEEN

* 1 serving of protein 3-5 oz 1 egg & 4 egg whites

* 1 serving of complex carbs ½ cup oatmeal

* 1 serving of healthy fat 1 tbsp olive oil

* 1 serving of fruit 1 cup frozen berries

* 1 serving of veggies 1 cup spinach

* 1 cup of tea/ coffee green tea w/stevia

* Midmorning Snack: 9:30 am

* 1 serving of protein 3-5 oz protein shake w/ water

* 1 serving of fruit or veggies 1 small apple

 

Lunch Noon

EAT LIKE A PRINCESS

* 1 serving of protein 3-5 oz grilled chicken

* 1 serving of complex carbs 1 cup brown rice

* 1-2 servings of Veggies 2 cups green beans

* 1 serving of hea0lthy fat ¼ medium avocado

* Afternoon Snack 3:00 pm

* 1 serving of protein 3-5 oz 2 tbsp hummus

* 1 serving of veggies 1 cup celery and carrot sticks

 

Dinner 6:30 pm

EAT LIKE A PEASANT

* 1 serving of protein 3-5 oz broiled salmon

* 1-2 servings of veggies 2 cups asparagus

* 1 serving of complex carbs 1 medium sweet potato

 

 Late night Snack (only if needed) 1 cup plain yogurt w/stevia

* 1 serving of protein 3-5 oz 2 slices turkey or protein shake

* 1 serving of veggies 1 cup broccoli

 

Here’s one more!

* Breakfast: 7 am EAT LIKE A QUEEN

* 1 serving of protein 3-5 oz 4 strips Turkey Bacon

* 1 serving of complex carbs 1 medium sweet potato

* 1 serving of healthy fat 1 tbsp coconut oil

* 1 serving of fruit 1 cup blueberries

* 1 serving of veggies (optional) 1 cup brocolli

* 1 cup of tea/ coffee green tea w/stevia

* Midmorning Snack: 9:30 am

* 1 serving of protein 1 oz almonds

* 1 serving of fruit or veggies 1 medium pear

* Lunch  Noon  EAT LIKE A PRINCESS

* 1 serving of protein 3-5 oz canned salmon

* 1 serving of complex carbs 1 cup Bulgur

* 1-2 servings of Veggies 2 cups asparagus

* 1 serving of hea0lthy fat 1tbsp flaxseed oil

* Afternoon Snack 3:00 pm

* 1 serving of protein low fat cottage cheese

* 1 serving of veggies 1 cup sweet red peppers

* Dinner 6:30 pm EAT LIKE A PEASANT

* 1 serving of protein 3-5 oz 1 turkey burger w/ low fat

* 1-2 servings of veggies 2 cups mixed vegetables

* 1 serving of complex carbs whole wheat bun

 

* Late night Snack (only if needed)

* 1 serving of protein protein shake w/ water

* 1 serving of veggies 1 cup snap peas

The “Love your Life” program is sweet and simple.

 

You will notice that your mini meals will feel bigger than they are and that you will not be as hungry the longer you remain on the program.  Do pay attention to the increase of energy and the desire to engage in more physical activity.

 

On the “Love your Life” program, you may enjoy a day of moderate cheating. For example, I have dedicated Saturday as my cheat day. I prefer to cheat during lunch so I can have time to burn off the extra calories by bedtime.

 

After a few months of being on this program, you will notice that your body craves excellence and that you may not want to cheat. If I do cheat, I usually indulge in baked potatoes, white pizza slices or homemade tiramasu.

 

Now that I have given you a few tips on how to customize your meals, grab your journal and start planning your new healthy life, filled with nutritious food. In addition to tracking food and exercise, try to pay attention to your emotions and mental health.

 

I’m so happy that you have agreed to give the “Love your Life” program a try, and I look forward to hearing about your progress!

 

Love,

Ghada

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  1. Pingback: Is it still cheating? — Smallworld Beauty Blog

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