LOSE 1 POUND PER WEEK

You may be thinking "1 pound per week?   That's nothing.  But to someone struggling to lose weight, that is a miracle!   That is 52 pounds per year, not bad really.   All you have to do is 1 simple thing, cut 500 calories per day.   Yep, that's it just shave 500 calories daily and you can lose 1 pound per week.

Here are 5 options to help you do just that:

Breakfast:

Instead of having a bagel with cream cheese and coffee with cream and sugar.   Have a toasted english muffin with light cream cheese and coffee with skim milk or nonfat creamer.   You will save 500 calories.

Beverages:

Instead of having a 20 ounce soda, one cup of orange juice or that second glass of wine.   Have unlimited H2O, naturally flavored seltzer and unsweetened tea.   You will cut 500 calories.

Lunch:

Instead of having that sub roll with mayo, high fat meats like bologna,salami, pastrami ect.   Have whole wheat bread, spicy mustard, lean turkey or ham and reduced fat cheese.   You will lose 500 calories.

Snacks:

Replace the candy bar, chips and 20 ounce soda with baby carrots, string cheese and an apple.   Drop 500 calories.

Dinner:

You could have steak, fried potatoes, a buttery dinner roll and buttery veggies or have grilled chicken or fish, baked potato with 1 tbsp. of sour cream and sauteed spinach with 1-2 tsp. of olive oil and garlic.   You will save 500 calories.

Hope this helps!   To your health and wellness.

Enjoy!

Jacqui Allen

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NUTRITION FACTS 101

If you are trying to lose weight or just remain healthy this is for you.   I will be blogging about nutrition and weightloss over the next few days and I wanted to start with some basic info.

According to the CDC there 5 things our body needs on daily basis:
1: water
2: protein
3: minerals
4: carbohydrates
5: vitamins
This info can be found at  http://www.cdc.gov/nutrition/everyone/basics/index.html

The top 3 causes of death in the US are
1: Heart disease
2: Cancer
3: Stroke
These are typically diet related.  http://198.246.98.21/nchs/fastats/lcod.htm

The #2 leading cause of death in the US is Obesity and the #1 cause of death in the US is Tobacco, however Obesity is fastly catching up http://www.doctorslounge.com/primary/articles/obesity_death/
and beating out tobacco.   Why? Well let me tell you a story.   When my youngest child was about 9 months old, she was considered underweight, the "healthcare" professional told me to put butter on everything she eats to "fatten her up".   What? I was speachless.   I thought, you want me to feed my child fat and cholestorel to meet your statistical calculations of what a child her age should weigh?  I was appauld and scared.   Speaking with other mothers over the past 5 years, I have found that 9 out of 10 of them have been given the same "advise", it's no wonder that childhood obesity has tripled in the last 30 years http://www.cdc.gov/HealthyYouth/obesity/ and quite frankly, if this is the belief you have grown up with, of course it will continue into adulthood.   We need to take control of our lives and our eating habits.

Find a program or trusted nutritionist to work with and individualize a program that fits your needs.   Please remember that it is your body and you have control of how to take care of it.

May this bring you health and wellness,

Jacqui Allen

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