QuestionQUESTION: I am 5'10 and currently 225. I have recently gotten fed up of being overweight and started to do soemthing about it. I have changed my eating habits totally to be more health conscious and I count carbs, calories, fat, sodium, cholesterol, etc. I also do a 3 mile power walk video 5-7 times a week. I am frustrated because it seems I can not find anything on the internet to help me keep track on my daily nutrient requirements (ex: how many carbs, muw much sodium, how many calories, how much fiber etc. am I allowed in a day. I want to eat healthy bu tit is hard to keep up with it all. How many calories a day should I be eating?
Please help
ANSWER: Hello-
After reviewing your email there are a few suggestions I would make to ease the situation you are facing- It can be very daunting to count calories and keep track of everything going in, etc. We deal mainly withe a living foods diet comprised totally of organic fresh fruits, vegetables, nuts, seeds and sprouted grains. Under the umbrella of living foods we don't really count calories there is no need to- When you feed your body 100% whole foods you don't worry about all the processed food, food additive and other items that cause people to retain weight. Depending on how far into this type of diet you'd like to go I can offer some suggestions of places to start. Generally I suggest people swith to 100% plant based foods and whole foods- meaning nothing processed (so you would not have bread but rice or quinoa would be acceptable)fruits, vegetables, nuts, seeds, etc. Everyone has a unique make-up and background and it is important to consider this also when changing diet because people need to be able to start with something they can maintain. If you are interested, please let me know what your past diet was like and what you are willing and see feasible to put into your new lifestyle and I can make more specific suggestions to aid in your success!
May you enjoy vibrant health!
Peace and Blessings
Chef Jenny
---------- FOLLOW-UP ----------
QUESTION: I am very much interested in your suggestion diet or meal plan. My current plan consists of very little or no carbs at all. 2-3 serv of fruit & 2-3 serv of vegetables daily. Also I drink plenty of water and but my dairy & fiber intake are low. I monitor my sodium & cholesterol. finally I only have 2 serv of meat daily (turkey bacon, lean groud beef, lean sirloin steak, adn enter cut pork chops. I also drink diet soda maybe 2-3 cans a week but mostly water, grapefruit juice or apple juice
AnswerHello-
I would suggest the following to start off with and again this is a suggestion that has worked for several of my clients but is entirely up to you to implement etc. It is based on a whole foods diet implementing more that 50% living foods to your diet. This diet also pays close attention to the ingredients used in each item you enjoy and you will see notes on this all the way throughout the plan. You can try this for a period of 30 days and see the results if you'd like...some people set a period of time for themselves so they can acheive better results through a set goal.
Whole Foods Meal Plan suggestion:
Fruit and Vegetables 4-8 servings per day (really as many as you'd like, fruits and vegetables are highly detoxifying for the body)
* What is important is to pay attention to how they are prepared. Eat as many raw as you can. If they are cooked in any way they should be steamed and then topped with a high grade extra virgin cold pressed olive oil only, no butter or margerine. If you enjoy salt begin now only using sea salt or himalayian salt, regular iodized salt is toxic in the body.
Suggested smooothie to begin the day (1 mango, 1 banana, 1 handful spinach, 1 tbsp agave nectar and ice or almond milk)
Salads- 1 large salad daily to detoxify the body- the darker the greens the better- think of this as a whole meal and add things like avocado, raw olives (not from a can but jarrred or from a fresh olive bar), nuts, seeds, fresh fruit or vegetables. Choose a vinegrette dressing that has very clean ingredients (remember no iodized salt) and is made only with extra virgin olive oil
Fish - twice weekly only if you feel like you need it
Wild fish that have not been farm raised like salmon- again prepared without any butter or margerine- fresh herbs and lemon juice
Eggs- twice weekly only if you feel like you need it
Choose organic, cage free and enjoy with fresh steamed broccoli or asparagus, but no cheese or butter
Whole Grains: 1-2 servings per day
Quinoa
Brown Rice
Basmati Rice
Sprouted Grain Bread with no flour
Here we are avoiding any heavily processed foods, yeast, and flour. Quinoa is very high in protein- all of these can be steamed and enjoyed with vegetables.
Nut butters, Nuts, Seeds- Enjoy raw almonds, almond butter, tahini, etc. on sprouted grain breads, bananas, celery etc. (no more than 2 servings per day)
Example Daily Menu
Morning Smoothie with Raw Fruit and Almond Milk- add hemp protein if desired or supergreens superfood
Ezekiel Sprouted Grain Bread with Raw Almond Butter- 2 slices
Salad with Spinach, Walnuts, Avocado, Olive Oil Vinegrette, Baby Tomato, and Red Bell Peppers
Fresh Apple
Steamed Broccoli over Brown Rice
Small portion Salmon
For Beverages I would suggest switching to only water and green tea. The diet soda has a very harmmful ingredient called aspartame. Also sugars that you just don't need. If you'd like juice try fresh queezed non-pasturized orange and apple juice.
I hope this helps- again everyone is different and this is a basic suggestion to help you lose weight, gain energy and clarity and begin the process of changing your diet for a vibrant life. If you'd like further information or to be set up on a more in depth program based on a consultation please let me know-
Peace and Blessings
Chef Jenny
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