Key to your success in losing weight and eating healthy is to plan your meals. Simply said if you fail to plan, you plan to fail. This is never more evident than when we are trying to eat healthy. Without planing your breakfast, morning and afternoon snacks along with lunch we will skip them or eat things that are detrimental to our health at worst and just not healthy providing the vitamins, minerals and nutrition we need at best. So the best solution is to plan.

Plan Your Meals in Advance.

The planning process starts when we shop. We of course need to plan the types of food we will be eating and shop for them accordingly. If we plan to eat 3 to 4 servings of fruit everyday we need to buy fruit for the week for us and our family to support this goal. The same is true for our vegetables, whole grains, nuts and beans. The planning starts before we go to the store.

Plan Your Meals For The Day.

Most people plan their dinners, but very few plan their breakfast. Breakfast is the most important meal of the day and because we are often in a hurry it is overlooked and often skipped. Even if you are not a breakfast person so to speak it is very important to break fast. A piece of fruit or two, a quick vegetarian omelet, a bowl of whole grain cereal (hot or cold), or a meal replacement shake. Any of these offer a quick solution, prepared in 10  minutes or less and will start your day off right.

Meal Replacement Protein Shake for Breakfast.

I look for 2 things in my healthy breakfast. First and foremost is energy. Next is protein. I get my energy from fruit, juice, tea or a healthy energy drink; which are always a part of my breakfast routines. My protein comes from a number of sources. The best is my protein meal replacement shake. Why do I choose a protein meal replacement shake for my healthy weight loss program?

• Protein builds and rebuilds muscle tissue including your heart
• Protein assists in making body chemicals like enzymes, hormones for growth and other functions
• Protein is necessary for bones, muscle, cartilage, skin and blood
• Protein is the key ingredient for healthy hair and nails

Protein Meal Replacement Shakes:

• Gives you energy
• Support your immune system
• Strengthens your muscles and joints
• Add Antioxidants to fight disease
• Add essential vitamins, minerals and nutrients
• Provide fiber necessary for digestive health
• Plus other benefits by adding, fruit, eggs, or ground nuts to the protein shake

All Protein Shakes are Not Equal.

Our bodies produce some essential amino acids and others we need to consume. As we age we especially need to consume more protein because we lose ability to produce some amino acids in the quantity necessary for optimal health and your weight loss program. Whey protein has proven to be the most complete protein that offers the 20 essential amino acids that we need. Your meal replacement protein shake should have whey protein as its primary ingredient plus serve as a nutritional vitamin supplement to support your total nutritional needs without adding excess calories.

By choosing a healthy protein meal replacement shake for breakfast you avoid McDonald’s (the number one breakfast in America) and you get all the essential nutrients you need to start your day right.

Be Blessed. Be a Blessing. Yes You Can Lose Weight.

Coach Louis

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INTRODUCING… THE FIRST AND ONLY

Nutritional Program that

Creates BALANCED Meal Plans

USING ONLY

YOUR FAVORITE FOODS AUTOMATICALLY

NUTRITION GENERATOR

Part of having a healthy diet is making sure that your diet is well balanced. You know all the right foods to eat.  Do you know how much of what you should eat each day.

The Nutrition Generator will help you monitor what you eat, give you the calorie count and vitamin and nutrition content of your meals. What this allows you to do is to determine what vitamins, minerals and nutrients your meal is missing that day. It also suggests foods that you can add to your meals to get the vitamins you are missing.

The Nutrition Generator is not a diet. The Nutrition Generator is a tool you can use to manage your diet and control what you eat.  It is a weight loss tol. As a tool to mow the lawn or put a nail in the wall this tool is only good when you use it and when you use it properly.

There are other effective uses for this Weight Loss and Healthy Diet Tool. This is also an online meal planner. With The Nutrition Generator Program you can plan your meals for days and weeks in advance. As you create a meal for a day you can save it with all of the caloric, vitamins, minerals and nutritional information intact. As you plan your meals you just pick meals you have already saved.  Other members of the program save their meals and you can just choose one of theirs in planning your day or week. By planning your meals in advance you can also save money by shopping for only what you need versus impulse shopping.

The Nutrition Generator saves what you ate each day as well. Therefore it is very useful as a personal weight loss journal. Not only will there be a history of your meals but also your weight. So you set goals and record your weight at specific intervals. You know what you ate and your calorie count per meal and your targeted weight loss goal. Oh, did I forget to mention the program will suggest a daily range of calories you should eat to meat your weight loss goal.

The suggested daily calorie goal is an estimate based on your estimate of exercise activity. It is by no means exact but still very helpful. Try this Weight loss tool for a month and see if it helps you manage your Healthy Diet and Weight Loss Lifestyle. Remember it is only a tool that is only useful if used properly.

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Myth: All fat is bad.
Truth: There are types of good fat to eat.
Fact: Over 60% of all Americans have too much fat on or in their bodies.

Every one’s body has fat. There is safe fat and excess fat. One reason people store excess fat on their bodies is because they are eating the wrong types of fat…not the good ones.

As human beings, it is important to store a certain amount of fat in our bodies. This is mandatory for preserving the functions of cells. In addition, there are great many types of fats that hold great powers to fight disease. The key to dealing with fats is to control both the amount of fat you eat and the kind of fat you eat.

Technically Speaking

A major building block of fat is fatty acids, which are composed of chains of carbon atoms. The length of these chains determines how your body uses the fat. Shorter chains of fatty acids are absorbed quicker than longer chains of fatty acids (which tend to be stored as fat).

Attached to these chains of fatty acids (or carbon atoms) you will find hydrogen atoms. The more of these, the more saturated the fat is. If the chain is missing some hydrogen atoms, the fatty acid is unsaturated. One missing point of hydrogen atoms is referred to a mono-saturated fat (found in olives, cashews, and salmon). Mono-saturated fat is very good for you. When there are two or more missing points the fat is called poly-saturated. This fat is found in fish and vegetable oils. EFA or Essential Fatty Acid is present in poly-saturated fat and is very important for normal cell growth and development. Now, let’s talk more about the good fat to eat.

Good Fat

Essential fatty acids are not produced by the human body and yet they are necessary for your healthy weight loss program. Hence, EFA’s are solely provided by your diet. Essential Fatty Acids are extremely beneficial help treat and prevent many health related conditions. The processed fats we eat are altered by chemical means, they have been striped of their EFA’s. They are now synthetic fats such as trans-fats (very bad for you) found in fast foods, stick margarine and packaged snacks, i.e. cookies.

EFA’s are classified into 2 omega fats more commonly known as omega 3 and omega 6. These fats are both essential and must be included in your diet.

Omega 3 fatty acid is known for preventing and/or treating heart disease, arthritis, cancer, high blood pressure, and diabetes. Omega 3 fats are present in the following foods: Wheat germ oil, walnuts, salmon, sardines, tuna and other cold water fish. Also, flax seeds, purslane, and perilla oils are all high in omega 3 fats.

Omega 6 fatty acids regulate reproduction and metabolism, and are good for both skin and hair and important for normal growth. Foods rich in omega 6 fats include but not limited to almonds, peanut butter, Brazil nuts, soybean oil, cotton seed oil, corn oil, sunflower seeds and walnuts.

On Average the American diet is deficient of Omega 3 fatty acids. You must be intentional in eating foods high in Omega 3.

Good health and weight loss can be obtained without starving yourself. As a matter of fact starvation diets prompt our bodies to store fat and hence we gain weight. Besides eating healthy fats, we need to exercise daily and add nutritional vitamin supplements to our healthy weight loss program to live a full and healthy lifestyle.

Be Blessed.

Be a Blessing.

Coach Louis.

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