READ FOOD LABELS (very carefully)
Eat within one hour of waking. Always include lean protein and fiber filled foods(fresh or frozen vegetables/ fruits All meals should include a healthy protein source and 3 grams or more of fiber/serving, low sugar, low fat. Eat protein first, then vegetables, fruits and occasionally appropriate high fiber carbs*.
Oatmeal (Steel Cut, Old Fashion or Weight Control Oats) made with low fat milk or other high protein cereal (such as unfrosted Shredded Wheat n Bran, Grape Nuts) (consider adding ½ serving of vanilla or unflavored protein supplement to increase protein intake)
Eggs with vegetables, such as vegetable quiche muffins (no carbs) or with fruit
Plain Greek Yogurt-(low fat and sugar) or Oikos Triple Zero, Chobani Simply 100
Try to eat last meal at least 3-4 hours prior to bedtime
Should always include a healthy protein source and nutrient rich foods containing fiber such as fresh or frozen vegetables, fruits and whole grain occasionally*. If trying to lose weight, keep all carbohydrates to a minimum.
Chicken Breast or Turkey- lean white meat, baked, broiled or grilled
Lean Lunchmeat (may be high in sodium, ask for low fat and low sodium)- Dietz/Watson Gourmet light turkey
Low sodium Lean Generation Ham
Plain GREEK Yogurt (low sugar and low fat) or Oikos Triple Zero
Eggs, egg beaters, egg whites
Tuna fish in water
Fish or seafood- baked, grilled or broiled
Beans (if tolerated)
Lean Pork / ham (low sodium) occasionally
Lean Beef (limit to 2 servings per week)
Cheese occasionally (choose low- fat, low sodium and use sparingly, try Cabot brand lite cheeses) sparingly
All Vegetables – fresh or frozen are best - (avoid corn)
All fresh fruits or frozen without added sugar, avoid juices, canned fruit, dried fruits
Beans, Lentils, and Whole grain carbohydrates occasionally such as whole wheat pasta, Smart Taste or
Sweet Potato, Dreamfields Pasta, Lundberg Rice Blends, Quinoa, barley, WW Couscous, Multi- grain tortillas (Tumaro’s Low Carb) or Nature’s Harvest 15 Grain lite bread or Sandwich thins- (Multi- or whole grain). All carbohydrates should contain 3 grams of fiber/serving and be lowest sugar (8 grams of sugar or less/meal).* Bread should have 2 grams of fiber/slice.*
Limit to once daily, early evening or mid-day.
Include protein and an adequate fiber source.
After you have viewed the seminar, complete the quiz. Be sure to submit it and include your contact information. Once we receive your results someone from our office will call you. We will review the next step and answer all of your questions.
Watch this video and start the process of reclaiming your life!!
Bariatric Surgery may be an option.